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58 minutes ago, Parliament said:

I have a rotation but not a schedule. If today is back day, and my back is sore, I do light cardio. I'll do back tomorrow.

First, bravo for not being a dumdum and saying “it’s back day bygawwwdd, I’m doing back!”.

Second, investigate why you’re sore. Are you not giving yourself enough time to recover? If you are giving yourself enough time, are you not giving yourself the proper nutrients to recover?

Third, are you overdoing the wrong stimulus? Junk volume accomplishes fatigue but not stimulus. Tapping a window with a pencil eraser 10000x won’t break the window. Tapping it once with a hammer will. The appropriate stimulus is necessary for progress.

This next part isn’t directed at you (and neither was the above), rather an observation I want to share. The goal is to stimulate, not annihilate. If you can’t recover; you can’t progress. We all know those guys at the gym that look the exact same year round, year after year. But they’re in the gym every day, for an hour plus, and hitting a shit ton of movements! That’s most likely because they’ve committed one or all of the above mistakes.

IMG_2503.jpeg

This will most likely be my dinner for the foreseeable future until I’m able to do cardio and train legs again. It’s also a good example of how it’s not hard to hit your protein intake for the day. Smoked turkey breast, leafy romaine, diced red onion, pepperoncini, pickled okra, smidge of tortilla strips and fat free Italian dressing.

Without doing the fine math, this should be around 400 calories. 60 P/ 8 F / 3 C

33 minutes ago, Herbie Hancock said:

This will most likely be my dinner for the foreseeable future until I’m able to do cardio and train legs again.

Some reason why you can't do cardio or legs right now that you can share? Hope everything's okay.

4 minutes ago, South Austin said:

Some reason why you can't do cardio or legs right now that you can share? Hope everything's okay.

Did something to my knee, it’s the size of Armybrat’s prostate, but thanks to the dumbshit red tape of health insurance I won’t be getting any imaging done until next week. That will be two weeks post injury. I’m not trying to make it worse, so I figured I’ll lay off it until I can get a diagnosis.

5 minutes ago, Herbie Hancock said:

Did something to my knee, it’s the size of Armybrat’s prostate, but thanks to the dumbshit red tape of health insurance I won’t be getting any imaging done until next week. That will be two weeks post injury. I’m not trying to make it worse, so I figured I’ll lay off it until I can get a diagnosis.

That sucks. I've been so religiously (and probably neurotically) fixed on fitness over the past 10+ years that whenever I get the slightest tweak that might interrupt my routine, it really pisses me off. Hope you're back at it soon enough.

Edited by South Austin

Appreciate it, and it is indeed very frustrating. I have goals, both for strength and appearance, and this is definitely a speed bump. I’m trying to keep an eye on the big picture in that I’ve been at this seriously for almost 20 years, and I want to do it for another 20. I was intending to begin reducing calories at the first of March, so I guess this is just going to accelerate that timeline.

On 1/7/2026 at 8:07 AM, South Austin said:

Probably should take out the "2025" and make this a perennial thread, but here's the question of the day:

I'm 51, and am reading more about fitness for men in their 50s, particular weightlifting. A lot of internet sources I'm reading say that one of the keys to maintaining (and even building) lean muscle mass in your 50s and beyond is rest/recovery days. In terms of recovery, if I've lifted on consecutive days, it's never the same muscle group two days in a row, as I've generally stuck to the push/lower body/pull cycle. But I've read that since your ability to recover slows as you age, it's even more important to have at least one full recovery day following a lifting session, and maybe two full days as you get into your late 50s and 60s. The recovery day can include light cardio, stretching, yoga, walking, etc. But just not lifting, even if you're working a completely different muscle groups. In terms of new years resolutions/goals, I'm now thinking of incorporating more recovery days into my lifting cycle.

So, how often do you olds work in rest days for your fitness routines?

I’m on my third lifetime fitness stent, last two have been the last decade. So may not be as experienced as you or others but I’m pretty well committed to it and can’t see myself going back to an unfit lifestyle.

At 50, I have three kinds of rest - (1) take the day off from resistance - weight training (I do whole body, go hard, super setting, limited breaks work outs with weights not leg day or arm day) - on these days off from weights I may still play tennis rigorously, or I might only take a walk, (2) a total day off, and (3) a sustained 7-10 day down shift to less weight, less rigorous court time, and let my body be active but with significantly less load - like 60%-75% capacity and 2 sets instead of 3 or a similar reduction if you do more than 3. Tennis is not balls out it’s working on touch around the net and maybe breathing focus drills while hitting the ball or even more cerebral training - talking it through. But the point is - a sustained period of significantly less stress while staying active. It’s going to help recovery, tendon damage, joints, ligaments, all of it. And you won’t lose anything for a week of a lighter load.

My last downshift was about a month ago. I had gone way too long and was so tired, sore and fatigued I felt run down and my mental health was suffering. One week of downshifting and I felt great.

I just came off a 10 day 8 day work out schedule and felt great Wednesday after 2 hours straight but tired n Thursday so I’ve taken two full days off with just walks. I’ll hit the gym tomorrow or Sunday.

I never lift or HIIT two days in a row. At least once a week I’m likely to take a complete no activity / couch day - as long as I stretch twice those days it’s ok (I actually can’t lay on the couch for a full day). Trainer doesn’t like do nothing days and clued me in on the mandatory stretching. She would prefer a brisk walk at least. But I’m not her she lives for exercise. If taking a few days off doesn’t do it this time then in a week or two I’ll downshift again. Goal now is to maintain not build more mass - downshifting is great.

So there’s really a cycle to it of intensity then rest and sometimes (active) rest can last a week, sometimes a day or two completely off and sometimes just a shift in what I focus on with high intensity maintaining that feeling of getting after it on a sustained level. Then I repeat every 6-10 weeks.

That’s kinda my mishmash for rest. I talk to my trainer about it she likes the results and has coached me on some rest techniques especially the downshift and stretching

Edited by scramblyn

I’m looking for information on fasting, I know someone on here was doing a bunch of fasting but can’t find it with the search function. I want to do a four day weight/cell regenerative fast. Is bone broth allowed for cell reset or just black coffee, electrolytes, water, lemon, cayenne? I want to lean up a bit with the fast then start a bulking phase after and hit the weights extra hard and add bcp 157 to my other supplements for a while. Is injections the way to go vs oral?

Edited by Hook1997

I did it and a prior poster did it too. She went first and I followed her. I made it four complete days. I only had water and electrolytes. I love coffee with milk. Not black. When I came off of it I had steamed vegetables and broth the first day.

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