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Get Fit, Stay Fit, Feel Good - 2026

man that is pretty low usually people who go lower are on protein only diets with no carbs what so ever and watch every single calorie so they never take in more than they metabolize in a day if not lower.
 
I got back from the rally and was impressed with how things went, all things considered. The bike is comfortable enough for me to ride for a few hours between short rests... my body had enough energy and handled some +100F riding without dripping sweat like I used to...though I did pass out for 12 hours in the hotel room :wow :sleep: so I need some more practice before trying the iron butt :teeth :ride
 
It was miserable here in the swamps again this weekend. I had to do some stuff outside and about 10 minutes in my shirt was soaked. UGH.

Got 3 good workouts in last week going to try and hit all 4 days this week but wife sprained her wrist pretty bad this weekend, so not sure how the dinner thing will play out as she normally cooks during my workout days so we shall see how it goes.
 
Killroy1999 said:
Who is below 14% body fat

Tips?
Click to expand...

Add muscle mass. Dense mass, if possible. The number is really just a number and it changes day to day. To keep things at a set low number inhibits growth, unfortunately. I'm below 14% for most days and just above 15% for other days...things kinda yoyo and it's probably not totally accurate neither. Water weight is the trickster in the mix. Then again, I don't really care about BF too much cause eating enough to maintain mass gains is more important, cause that's where I struggle more.

Probably best tip; don't obsess. Seriously. That and if you're not already, pickup a fasting routine. If nothing else, the fasting will give you gains you'll see months later. Most of us are limited by what we got from our parents....

Oh yeah, one last thing: when you push that weight around, figure out how to enjoy it. If you're able to keep you body from getting too efficient pushing the weight, you'll shed fat in places you didn't know you had it. Also, if you're paying for Brazzers, stop. It's Freeeeeee.

You'll meet your (mirror) goals. I feel it.
 
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Another night at the gym in the books. Threw some extra weight on the bench just to see how the body reacted and lost only one rep on bench. granted it was only 5 extra pounds but need to climb that gym bro ladder. Did the same on a couple of other sets and was pleasantly surprised. weird thing is I seem to be way strong with a wide grip on the bicep curl than with a narrow one.

Also thinking about how to drop weight and not lose muscle. move to a more cardio centric/restricted claorie intake while cutting down number of sets I do for wieghts so I don't shed too much muscle mass but yet get rid of this damn fat that's hanging around. I see some gains but really need something drastic here in the next few months to really kick start this shit. sigh.
 
Sharxfan said:
Another night at the gym in the books. Threw some extra weight on the bench just to see how the body reacted and lost only one rep on bench. granted it was only 5 extra pounds but need to climb that gym bro ladder. Did the same on a couple of other sets and was pleasantly surprised. weird thing is I seem to be way strong with a wide grip on the bicep curl than with a narrow one.

Also thinking about how to drop weight and not lose muscle. move to a more cardio centric/restricted claorie intake while cutting down number of sets I do for wieghts so I don't shed too much muscle mass but yet get rid of this damn fat that's hanging around. I see some gains but really need something drastic here in the next few months to really kick start this shit. sigh.
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Funny you say that about bench. I recently switched from wide to narrow and picked up strength. I think it's a stability / activation thing for me. I get better muscle control with the narrower grip.

WRT to losing weight while pushing weight around: I believe daily weight loss starts with how one starts their first meal/ morning. When meals are evenly spaced throughout the day, there's an insulin spike at each meal point. The spike in insulin blocks fat burning and overworks the pancreas. That spike is what's likely prompting retained fat cells. If you can start your first meal around 11am/ 12pm, and then do one at say 3-4pm and one at 6-7 pm, you'll have a far greater window for fat burning (8pm-12pm = 16 hours). The mini fasts are great for us, IMO. Dr. Berg on YouTube goes over this stuff frequently...I refer to him regularly. Lots of good stuff IMOr: https://www.youtube.com/@Drberg
 
The coach is once again reminding me that we don't bother to do the same thing over and over again.

Last week was Monday lifting at RPE5 and Wednesday 2x15min @ 280w. I suspect a succeeded too well at those intervals. He wrote "Beautiful" in my workout comments. Now this week is Monday lifting at RPE6 and Wednesday 2x20min @ 280w. It was definitely harder. I was a little sore from the harder lifting and it was a little warmer, so that extra 5min took quite a bit of focus. I gave the intervals RPE9 in the end. But I still nailed it and now I fear what next week will bring, lulz.

Screenshot 2026-08-12 at 1.58.53 PM.png
Screenshot 2026-08-12 at 1.58.12 PM.png


I PR'd the TT lap that I use for these last week. This week was a few seconds behind. This segment is 3.86mi with 393ft of climbing and no flat road. I think it's cool to get that 20mph avg. And I still have gravel tires on, albeit smaller ones (40mm).

Screenshot 2026-08-12 at 1.54.39 PM.png

Segment: https://www.strava.com/segments/40743622
 
You pedal a lot. I’m at about 950 miles for the year.
 
Holeshot said:
Funny you say that about bench. I recently switched from wide to narrow and picked up strength. I think it's a stability / activation thing for me. I get better muscle control with the narrower grip.

WRT to losing weight while pushing weight around: I believe daily weight loss starts with how one starts their first meal/ morning. When meals are evenly spaced throughout the day, there's an insulin spike at each meal point. The spike in insulin blocks fat burning and overworks the pancreas. That spike is what's likely prompting retained fat cells. If you can start your first meal around 11am/ 12pm, and then do one at say 3-4pm and one at 6-7 pm, you'll have a far greater window for fat burning (8pm-12pm = 16 hours). The mini fasts are great for us, IMO. Dr. Berg on YouTube goes over this stuff frequently...I refer to him regularly. Lots of good stuff IMOr: https://www.youtube.com/@Drberg
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Intermittent fasting is how I went from 170+lb to 140 lb

Sounds like a 4-hour eating window, 20-hour fast (Warrior Diet) is the most fasting you can do while trying to maintain muscle
+
high protein diet -- at ~ 1 gram of protein per lb of body weight or more
+
Resistance training

I will let you know when I get shredded! :ROFLMAO:
 
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two wheel tramp said:
You pedal a lot. I’m at about 950 miles for the year.
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I do now. From 2014-2021, my longest year was 1600mi. I suspect you are gonna beat that.

I’m at 5165mi YTD.

The wife wants to go bike touring for her bday at the end of the month. We’ll be taking the train to San Luis Obispo and riding home, about 350mi. That’ll be a big week.
 
stangmx13 said:
I do now. From 2014-2021, my longest year was 1600mi. I suspect you are gonna beat that.

I’m at 5165mi YTD.

The wife wants to go bike touring for her bday at the end of the month. We’ll be taking the train to San Luis Obispo and riding home, about 350mi. That’ll be a big week.
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We will see. I’ve been a lazy lady and walking a lot recently. But there are a couple of good months left!
 
stangmx13 said:
I do now. From 2014-2021, my longest year was 1600mi. I suspect you are gonna beat that.

I’m at 5165mi YTD.

The wife wants to go bike touring for her bday at the end of the month. We’ll be taking the train to San Luis Obispo and riding home, about 350mi. That’ll be a big week.
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Ya both made me look. You definitely pedal a lot Robert :laughing
IMG_1349.jpeg
 
Yeah @stangmx13 you do peddle a lot. I think you could nudge 10k in 2026. Do you think you’ll have more miles driving your car or on your bike this year?
 
So today I was sitting on the couch with my 15 year old and overheard him on the phone say to his classmate, “Yeah I would 100% advise against that..”

I raised an eyebrow an then tried to not make it obvious I heard him.

He hung up a minute later and told me,”So ___ is gonna start taking peptides.”

My boy has really gotten into lifting and I’m proud of him. It’s all self motivated. We talk about lifting and exercising but he would rather go to the gym with his friends than with his old man which is fine. I have been in his ear for years about being natty. He tells me he thinks it’s stupid to be on gear and I have no reason to think he’s experimenting with it. But it’s all there. 15 year olds can get their hands on it. I’m sad and pissed about this reality.

Make doping shameful again.
 
@Mike95060, PEDs have been available to kids for a long time, this isn’t some recent phenomenon. Heck I remember kids snorting coke in class in high school (early 90s)…my point is, if they want it they’ll get it.

More importantly, you’re a good dad and have done a great job instilling responsibility and values in your son. Big huge fat thumbs up to you. I really think you should be proud of him and yourself.
 
you are doing good @Mike95060 if he is sharing that information with you :thumbup sucks that this is a reality where kids can get their hands on suspect chemicals that may have lifelong consequences before they are old enough to realize the choices they are making
 
Ridley said:
Yeah @stangmx13 you do peddle a lot. I think you could nudge 10k in 2026. Do you think you’ll have more miles driving your car or on your bike this year?
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Tthe bike wins every year for a while now. I got my truck in March 23’ and it has 20620mi on it. That includes the big road trip I did to Tahoe and CO. In the same time, I’ve ridden 26600mi.
 
The looksmaxxing trend among young easily-influenced men is def concerning. PEDs, bone damage, overdoses, a death, and prob more I haven’t heard. The boys have joined the unrealistic “beauty” standards club that women have dealt with for so long. Influencer culture needs to go away.

And GLP-1s are bringing back heroin chic 🤦‍♂️
 
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