Get Fit, Stay Fit, Feel Good - 2026

[stangmx13]

I'll start with a universal reality; everyone gets something a little different from others out of reading a post. What they take with them is what they find value in, and may find useful, or discard it later. This goes for all posts across this board. The level to which one finds commitment to another's post is personal. WRT to "health", I don't believe there has been much (if any) specific health directives. Suggestions and ideas; sure. Again, this comports with other areas on BARF where riders give suggestions on bike sizes, gear, rides, etc. The level of expertise behind the screen name depends on the trust of the reader.

This thread has been about experiences and results from those experiences. We've all found different avenues to arrive at our optimum fitness programs (or on our journey still); that experience and lessons learned we pass on here. We also talk about our current trials and struggles. I wouldn't call this "health" advice being dished out. Setting a standard of "data" for some truth standard is irrelevant to most of the content posted. We're spitballing and taking in alternative plans and results to consider. Most are probably shelved and some are retained.

1. The risks are personal, like all things read and attempted. The risks are based on our own personal attributes and deficiencies. What one poster can tolerate, another may reject. Your message that the standard be one of arguable sources for standards as low as "try some pushups", is discordant with 50 year veterans in the medical field having diametric conclusions of the same data. If they can't settle on what "truth" is, then let readers research and they themselves settle on what truth they accept. After all, their results for taking another's advice will always be.....personal.

2. Misinformation implies the workout threads are about scientific debates/ corrections. This is a new standard that'll break the community support approach for others looking to get into shape, or up their workout game. The "correction" threads are exhausting and isolating. No thanks.

3. The biking sub-topic is fine here, but also encompasses biking successes in competition. That's a good thing; to celebrate success with fitness programs, but tearing into someone else's successes in their alternative sport of choice isn't in keeping with a community support thread.

That's all I got....

Every reply moves the goalposts so far that this convo becomes more and more nonsensical. I hate this habit of yours and would love it if you could stay on topic a little better. I suspect that instead of understanding what I've typed and responding to that, you are responding to some made up implication. Please dont do that. I’m not trying to argue a new point every damn post - it’s generally the same one said in a diff way.

Your first two paragraphs seem to contradict each other. "Everyone gets something different" or "We don't talk about health". Can everyone decide for themselves or are you telling them that this thread isn't "health"? Obviously I think this thread is about health and needs to be treated with the care that deserves.

1. I think you didn't understand my point about "scaling standards with risk". Can you try again? Also maybe think about how "truth" is defined in health, especially with respect to disagreement between health pros.

2. There is plenty of scientific debate in this thread and it's working just fine based on the number of thumbs-up. There are a lot of linked studies and YT vids with sources in this thread. It's fine that you dont want confrontation. If someone calls you out for some nonsense, you can not reply. But it seems silly to limit everyone else to spare your feelings.

3. Whose non-biking success has been torn into? Was their success torn into because it wasn't bicycle-related? Link the posts plz. We can’t learn to do better without another confrontation.

 

[Holeshot]

Rob, your request for data on any "health advice" provided is where the goal posts have been moved. That's your personal request; not a standard used here previously. The implication for a battle of the links is an anathema to how we have been posting previously. I understand you want to qualify statements others make as valid/ invalid based on links. IMO, that's an optional standard that will lead to division, based on differences of beliefs. This has been an enjoyable thread series. "Truth" checking others workout advice when there hasn't been a problem with what's been previously posted is inviting KSP like arguments.

No thanks.

 

[Sharxfan]

So got to the gym last night and it was empty. busted out my upper routine with no issue. upped weight on most exercises and man my shoulders were destroyed. it was so hard to keep my arms up they were just wiped. felt good like I am making progress. went up on my bench and will see how long it takes to get back to where I want to be.

 

[SFMCjohn]

tl/dr: “now I’m the punchline to the joke” …

I’m continuing to struggle to settle into a new “feel good” routine, with the recent loss of my 40 hour work week structure. ustabee all I had to do was go to work, and I’d automatically get 12 to 14k steps and at least a 16 hour intermittent fast per five day work week.

hoping that if I stay intentional, that I’ll settle into some new routine, soon, and that I should be able to continue to prioritize consistent lifestyle elements/goals (avoiding calorie surpluses, eating “healthy”, staying on the low end of my BMI range, embracing “motion is medicine” daily).

looking in on this thread every day and checking in once in a while, for motivation and some small measure of accountability, has certainly been useful, ime.

anyway, we’ll see.

(regarding what some would style as “KSP like arguments”—since our last great purge our poli-sink has been a genteel tea party, and I’ve had to find my BARF-style argument fix in threads like this one, here in our KS. imagine that. )

 

[Ridley]

@SFMCjohn, make it happen captain.

 

[SFMCjohn]

@SFMCjohn, make it happen captain.

the total “feel good” fitness-routine mystery is why when I suddenly have loads of unstructured time, is it so difficult for me to get anything accomplished?

probably why I admire the people in this thread so much who involve themselves in training for racing and organized fitness events—there’s structure for us.

 

[budman]

Another good workout. Leg day.

It has been a bit over a month since I start doing the Cocoa Flavanol thing.
Suppose to help with blood flow and cardiovascular swelling. However it should also be noted that I am slamming blue and black berries that also have similar benefits.

I think it fricking works. Not 100% sure, but today I did the 4 mile in 20 min ride before doing weights and PT stuff.

While it was off my best time by a whopping 10 secs my heart rate was substantially lower and my breathing was just flowing super smooth. Completed in 19 min. Probably psychological

When I set my best time my heart rate was busting 150 which is too high for an old man. So I intentionally wanted to keep it well under control. In the 19 minutes today it was 107 or less for the first 10 minutes and slowly ticked up to a max of 119. That is below the 85% max target range of 129 for this OG. 220 - 68 = 152 x .85 = 129.

Thinking about the Peptide deal. Seems only 1 has FDA approval and I sure the hell won't inject anything. FCS I don't need to get to the Choppa!!

Found this on Wiki.
https://peptidepedia.org/guides/best-peptides-for-muscle-growth

As I understand it there is value for recovery and injury. I was talking with an OG who is doing the knee lube thing and has found what she thinks it value in them so I figured I would look at it. We will see as I am worried about side effects so treading slowly on giving it a shot until I feel comfortable.

This will include a blood panel Friday and discussion with the Dr. if I can get him to talk to me. I am interested in the blood test results as it has not been checked since I started the gym rat phase.

My strength is going up. I can tell for sure from a few exercises (machines).
Bench press, triceps and curls are all improving (although slowly) and leg press has gone up substantially, although I think that is just more recovery than actual muscle addition.

 

[Mike95060]

Bud, please DO NOT inject any "research grade" peptides into your body. The shit is the wild west in terms of concentration and purity. It might be fine....

Juice isn't worth the squeeze in my book. You are kicking ass on the natch anyway.

 

[budman]

I specifically said I would not inject anything in the post so no worries there.
IF I go the peptide route it will be well researched and involve a medical professionals advice. I am too old to have side effects from anything. I guess stairs is an exception

 

[stangmx13]

Rob, your request for data on any "health advice" provided is where the goal posts have been moved. That's your personal request; not a standard used here previously. The implication for a battle of the links is an anathema to how we have been posting previously. I understand you want to qualify statements others make as valid/ invalid based on links. IMO, that's an optional standard that will lead to division, based on differences of beliefs. This has been an enjoyable thread series. "Truth" checking others workout advice when there hasn't been a problem with what's been previously posted is inviting KSP like arguments.

No thanks.

You replied with “nuh uh, you did it”? Dude, I’ve been ‘fact checking’ many posts in here for years, for ones that make claims. Seems like others like Climber and Mike do to. I like it cuz I generally learn something. This whole convo started as a cautionary tale, not suggesting change. Much of what you seem to be complaining about already occurs. I agree, it’s already working great.

I had a lot more typed out. But you didn’t reply to like 80% of my post, so there’s no point.

PM that link to the post where you think someone was mistreated per the goals of the thread. This has nothing to do with truth or data, just how to be a nicer person.

 

[stangmx13]

the total “feel good” fitness-routine mystery is why when I suddenly have loads of unstructured time, is it so difficult for me to get anything accomplished?

probably why I admire the people in this thread so much who involve themselves in training for racing and organized fitness events—there’s structure for us.

You’re def onto something with the effects of structure. I'm very lazily starting a new business so I also have tons of downtime. Some days I wouldn’t accomplish anything if I didn’t have the training plan to force me to plan my day a little. Today was ride first, then work on someone’s bike, then mow the lawn before dark.

Those forced habit changes are so hard, especially when they come w a reduced activity level. Sounds like you are well aware and already have a great plan. Git r done

 

[Holeshot]

So got to the gym last night and it was empty. busted out my upper routine with no issue. upped weight on most exercises and man my shoulders were destroyed. it was so hard to keep my arms up they were just wiped. felt good like I am making progress. went up on my bench and will see how long it takes to get back to where I want to be.

I've lost almost 5lbs since 3 weeks ago...not what I'm aiming for.

Another good workout. Leg day.

It has been a bit over a month since I start doing the Cocoa Flavanol thing.

Good stuff Bud. I dropped cocoa powder when almost all the products on the market show an unreasonable amount of heavy metal in them. I've kept the beat powder, magnesium (byglyinclate) and black raspberry powder in the morning blend for inflammation fighting benefits. Vitamin D3 +K2 is a cornerstone recommend by Dr. Eric Berg. For older people, I really like his approaches. His videos are very well explained. Dr. Eric Berg

 

[stangmx13]

@budman heres a study on cocoa flavonols done on 99 people avg age 70. There were significant improvements in cognitive function, blood sugar, insulin, cholesterol, and other things over an 8wk period from 1 >500mg dose a day. It looks like that stuff def works. Which product did you buy?

Cocoa flavanol consumption improves cognitive function, blood pressure control, and metabolic profile in elderly subjects: the Cocoa, Cognition, and Aging (CoCoA) Study—a randomized controlled trial1 - PMC

Background: Recent evidence has indicated that flavanol consumption may have many health benefits in humans, including improved cognitive activities. Objective: The aim was to evaluate the effect of flavanol consumption on cognitive performance in ...

pmc.ncbi.nlm.nih.gov

 

[SFMCjohn]

You’re def onto something with the effects of structure. I'm very lazily starting a new business so I also have tons of downtime. Some days I wouldn’t accomplish anything if I didn’t have the training plan to force me to plan my day a little. Today was ride first, then work on someone’s bike, then mow the lawn before dark.

Those forced habit changes are so hard, especially when they come w a reduced activity level. Sounds like you are well aware and already have a great plan. Git r done

yes, sounds like I’m struggling with a transition you’ve made, which is instead of my work providing structure for my feel-good routine, I need to find a place where my get-fitter routine provides structure for the rest of my day … that would be huge progress.

I’ve been trying to get up at 4:30 am and walk up a hill in San Francisco to catch the sunrise, along with some stress-reducing meditation time—but I’m having trouble making that a regular daily routine.

we’ll see … if I could do the 4:30 am thing for a couple weeks, that would be progress towards making it a habit, which is mostly what my main goal is with this feel-good stuff.

 

[budman]

Well I do love heavy metal



This is what I got Robert.

 

[Holeshot]

You replied with “nuh uh, you did it”?

Your argument has been a straw man this full exchange through. I don't know what post set It off that contained actual risk to readers.

Shades of gray man, shades of gray. One man’s “fixed my brain and stopped my osteoporosis getting worse” is another man’s “roid rage and prostate cancer”.

This is where things started to go off the rails for us and led me to think this was about Dion's post, followed up with post #1216 and #1223. Those posts were attacks on another members experience(s) they retold. No data sets needed; these were historical "how I got here" posts. Someone else felt they needed to be combated. I don't believe that's what we've all been doing here for years, in these health threads. The support has been great. Attacks ruin the upbeat, positive vibe. The better message than "links" would be to support positive engagement.

Truth. But all results are personal anyway....so long as people own their decisions, still the beacon.

Personal ownership of a health decision is very important, since we're all at different points in our lives where the needs may be vastly different...not considering the physiological differences in our bodies. Much of personal health and fitness is trial and error. The "bro science" line made me think you and the author of #1223 have a distaste for PED's, and that's what the discussion we're having is really about. FWIW, Dion owns his decisions. There's no question about that, given his posts on TRT.

“As long as people own it” isn’t the end of the story though. One important part is that no one makes health decisions in a vacuum. Any review of TRT (or lack of it) here will impact anyone that reads it. We’ve got “1000 T” and “low T” experiences posted here. Who’s to say either of those are best for a reader.

The same is true for many of the topics we talk about. My experiences with injuries and broken bones may be risky for others. Same with many ppl’s lifting experience. Hell, even my sugar intake is not recommended for nearly everyone else on BARF . It’s hard to convey risks and actually help as often as possible.

People's training programs, desires, and results aren't going the be the same because their bodies are not the same. I know two professional road racers who ride MTB and road bikes. One of them almost never works, out, nor rides regularly and has reasonable, but not great diet, etc. On MTB rides, he rides uphill, past pro riders. The other pro racer has similar strengths. Doesn't practice; starts a race well late, passes up pro riders and wins race. Regularly. What's the secret? His lung capacity. It's massive. It's also genetic. You know the names of these two guys well.

Why did I tell that story? Because, despite all the things we do to gain an advantage, or put us in the best shape we can be in, nature has a way of restricting us. There's no way to overcome having small lungs. But, there may be a desire to do so. PED's are that for some people and they may not care the affect on their LT health. They care about the here and now. It's their life. It's their story(s). I like reading all the colorful posts. Bashing people's content sends them packing. That sucks. The more a forum becomes homogenous the less we're exposed to. A shift to "data support" in this sub forum leads to confrontation. That's no good for the group vibe, IMO. Just regular conversations proceed...as they have been throughout our sub-discussion.

Now, where did my 5lbs go. I want it back.

 

[budman]

Article was interesting. Thanks.

Two big take aways.

Positive feedback on the process

And…. Fuck. I am elderly.

 

[stangmx13]

Your argument has been a straw man this full exchange through. I don't know what post set It off that contained actual risk to readers.


This is where things started to go off the rails for us and led me to think this was about Dion's post, followed up with post #1216 and #1223. Those posts were attacks on another members experience(s) they retold. No data sets needed; these were historical "how I got here" posts. Someone else felt they needed to be combated. I don't believe that's what we've all been doing here for years, in these health threads. The support has been great. Attacks ruin the upbeat, positive vibe. The better message than "links" would be to support positive engagement.



Personal ownership of a health decision is very important, since we're all at different points in our lives where the needs may be vastly different...not considering the physiological differences in our bodies. Much of personal health and fitness is trial and error. The "bro science" line made me think you and the author of #1223 have a distaste for PED's, and that's what the discussion we're having is really about. FWIW, Dion owns his decisions. There's no question about that, given his posts on TRT.



People's training programs, desires, and results aren't going the be the same because their bodies are not the same. I know two professional road racers who ride MTB and road bikes. One of them almost never works, out, nor rides regularly and has reasonable, but not great diet, etc. On MTB rides, he rides uphill, past pro riders. The other pro racer has similar strengths. Doesn't practice; starts a race well late, passes up pro riders and wins race. Regularly. What's the secret? His lung capacity. It's massive. It's also genetic. You know the names of these two guys well.

Why did I tell that story? Because, despite all the things we do to gain an advantage, or put us in the best shape we can be in, nature has a way of restricting us. There's no way to overcome having small lungs. But, there may be a desire to do so. PED's are that for some people and they may not care the affect on their LT health. They care about the here and now. It's their life. It's their story(s). I like reading all the colorful posts. Bashing people's content sends them packing. That sucks. The more a forum becomes homogenous the less we're exposed to. A shift to "data support" in this sub forum leads to confrontation. That's no good for the group vibe, IMO. Just regular conversations proceed...as they have been throughout our sub-discussion.

Now, where did my 5lbs go. I want it back.

Cautionary tales are inherently hypotheticals. It takes a lot of imagination and some empathy for them to be meaningful. As I said in a few prev posts, it crosses my mind frequently here. It’s meaningful to me even if you can’t find a post where you think it matters.

PEDs are a good example of potential risk to readers, as is the prev examples I gave and maybe even peptides on this page. But “risk” is an opinion and the whole convo makes little sense if we don’t agree that risk exists. I see Mike calling out risk and you see Mike bashing a choice. We aren’t gonna see eye to eye on this

‘Bodies are diff’ is terrible support for your point. Science frequently understands the shades of gray of ‘bodies are diff’. That’s y science tries to have large sample sizes and why results are often in occurrence rate or significance. If science says there’s risk of X for 80% of people given Y, you can choose to assume you are in the 20%. But why? And promoting that risk to other people, ugh. There I go with the hypothetical again.

 

[Sharxfan]

And…. Fuck. I am elderly.

Budman I always tell my daughters that getting older beats the alternative.


@Holeshot I can't lose weight I hit the gym 4 days a week I have seriously cut my calories and I stay at the same weight even though I can see my body composition changing. I keep telling myself its because muscle is heavier than fat but damn I would love to see the scale go down once in awhile. Really don't want to cut more calories out but if this keeps up that may be my next step. or maybe count them I just cut portions quite a bit but haven't really gotten serious about counting them maybe I should start and then shock myself with how much I really am still eating.

Last night was a good night. I am still finding my weight for the lower exercises where I am wiped at the end of 3x12 sets. I am going up by 10lbs every session but still feel I can do more but don't want to make too large of a leap as I don't want to injure myself and miss time. so keeping in mind the mantra slow but steady every day.

 

[SFMCjohn]

Dr. Eric Berg. For older people, I really like his approaches. His videos are very well explained. Dr. Eric Berg

I watched a ton of Dr Berg’s vids when I decided to go with intermittent fasting/walking, this time, to lose 50 lbs.

found Dr Berg’s vids to be engaging and accessible …

(I lost 40 lbs maybe 15 years ago, using a six-meals-a-day style calorie-restriction diet—at this point in my life I found IF to be easier to stick to, and it turned out that my fundamentally-lazy personality-type was pretty good at fasting. )

 

[budman]

You are looking lean John.

I have been dieting for a year.
As noted before a modified carnivore deal. I have gotten a little more serious about making sure protein is had to help with the leg rebuild and also the smart choices of foods with anti intoxicants / flavonoid sources.

Brekkie is on tap now.
Cocoa, hamburger patty, scrambled eggs and purple grapes.

 

[Das MotorRad]

@budman you made my stomach growl seeing that beef! I've had my two patties so far today, will have another two for lunch and the last two for afternoon snack. Then no eating from 2pm-7am. That's the goal, at least. My wife has been great this week and not offered or eaten any candy in front of me. It is much easier to follow a diet when temptation is kept out of sight, especially during the witching hour from 7-10pm

 

[budman]

I fast too, but on a different timeline. 5;45pm done with food.. usually a hamburger patty or two. Last night a hamburger patty and a hot dog with some chili thrown over it. It was good and breaks up the monotony.

I go at least 15 hours before breakfast so that is 8;45 although I am drinking black coffee by 6;30am. Some days I will stretch it further depending on what is happening work and work out wise.

My wife is not as concerned about the temptation as yours.
Last night offering both Fritos and Ruffles...

My queue to go stretch.

 

[Holeshot]

Not being critical, cause I do it myself...but the plastic food containers creep me out. I try to get the hot food out of them as soon as I can....

 

[Holeshot]

@Holeshot I can't lose weight I hit the gym 4 days a week I have seriously cut my calories and I stay at the same weight even though I can see my body composition changing. I keep telling myself its because muscle is heavier than fat but damn I would love to see the scale go down once in awhile. Really don't want to cut more calories out but if this keeps up that may be my next step. or maybe count them I just cut portions quite a bit but haven't really gotten serious about counting them maybe I should start and then shock myself with how much I really am still eating.

Last night was a good night. I am still finding my weight for the lower exercises where I am wiped at the end of 3x12 sets. I am going up by 10lbs every session but still feel I can do more but don't want to make too large of a leap as I don't want to injure myself and miss time. so keeping in mind the mantra slow but steady every day.

IMO, body changing composition is the thing to look for. That's the easiest reward/ insta gratification...and that keeps motivation high. This is why I recommend regular pictures so the look-back shows a meaningful progression. It's weird what our brains will concoct in how we compare to last year, leading us to believe we were better back then...then the pic surfaces and we realize we duped ourselves. We're the best, now. We're individual in how we make our gains based on how our bodies react to our specific environment based on genetic differences and goals. I wouldn't worry too much about the weight thing if you're happy with your body developing/ goals met. I use the scale, but really just to confirm what I'm seeing and a metric for stability. The loss of poundage is weird, but maybe it's dehydration (likely my issue) and lack of eating needed nourishment. I don't have a large appetite, so that's the fight I lose from time to time.

Food for thought: I fixed much of the motivation/ post workout "did I work hard enough" last night by doing one simple thing: I shifted from a "get 3 X 12" done to a 2-4 second concentric followed by a 4-6 second eccentric movement. It was awesome...that simple thing inspired a new way to feel the weight and blood. It also turned out to be easier to move heavier weight and had no effect on my HR (which I try to run decently high). I didn't worry about rep count....I went until I wasn't able to get 80% or so movement on the concentric part. Some reps were 18, others were 6. Depended on the weight I grabbed. I also 2X'd a 30% (or so) drop set. That brought out all the blood...I like reading your workouts FWIW. It's nice to see others doing similar work and having struggles too...especially given I think we're close in age. Keep at it. Your commitment I admire.

I don't have any data links to reference...but I'm sure you'll know what parts to take and what parts to leave in my post.

found Dr Berg’s vids to be engaging and accessible …

Love when we find stuff in common J-man.