Share Your Health Regimen

[makelovenotwar]

What does your health regimen consist of?

Here's mine:
- calamansi/lemon juice first thing in the morning
- apple cider vinegar 2-3x a day
- black rice in at least one meal a day

[Jun aka Pekto]

I hit the gym 5x a week.

I normally spend 2 hours on cardio: 1 hr on the elliptical, 1 hour on the stationary bike. Resistance of 14/20 with the elliptical. Sometimes, I up the resistance to 18/20 until my knees start to ache (usually after about 20 minutes). Then I dial the resistance back to 14/20, all at a moderate pace. The bike has a resistance of 10/20 at a leisurely pace. I treat it as a cool-down, just watching videos on the tablet and not paying attention to any of the readouts.

If I wasn't worried about my right knee, I'd sub running 1.5 miles (2.4 km) at the track within 12 minutes for the above.

Afterwards, I do 50 sit-ups (within 1 minute), 35 pushups (within 1 minute). I also do some underhand pull-ups on the bar (just 5 tops, He He).

If I have time, I'll do my 100 free throws at the basketball court plus "around the world" drill beyond the 3-point line. Or, I'll play a half-court scrimmage.

If I don't have the time, I do 15 minutes of ball-juggling (soccer ball).

I don't have a set diet although I cut own on snacks between meals.

I record the calorie readouts from the cardio machines, the food I ate, my weight, and blood pressure for both left and right arms in an Excel spreadsheet.

[Juan Martinez]

I hit the gym 5x a week.

I normally spend 2 hours on cardio: 1 hr on the elliptical, 1 hour on the stationary bike. Resistance of 14/20 with the elliptical. Sometimes, I up the resistance to 18/20 until my knees start to ache (usually after about 20 minutes). Then I dial the resistance back to 14/20, all at a moderate pace. The bike has a resistance of 10/20 at a leisurely pace. I treat it as a cool-down, just watching videos on the tablet and not paying attention to any of the readouts.

If I wasn't worried about my right knee, I'd sub running 1.5 miles (2.4 km) at the track within 12 minutes for the above.

Afterwards, I do 50 sit-ups (within 1 minute), 35 pushups (within 1 minute). I also do some underhand pull-ups on the bar (just 5 tops, He He).

If I have time, I'll do my 100 free throws at the basketball court plus "around the world" drill beyond the 3-point line. Or, I'll play a half-court scrimmage.

If I don't have the time, I do 15 minutes of ball-juggling (soccer ball).

I don't have a set diet although I cut own on snacks between meals.

I record the calorie readouts from the cardio machines, the food I ate, my weight, and blood pressure for both left and right arms in an Excel spreadsheet.

very impressive! sounds like you're bound for the Olympics bro

i hit the gym 2 to 3 times a week.

run for 10 to 20 mins (used to be at least an hour every day, but that was more than a decade ago when i was still in the uniformed service)

lift weights. bench press. crunches and reverse crunches (in 45 degrees incline) all in 3 sets and 15 reps. planks.

diet- less carbs, mostly sea food, fruits and viggies, sometimes lean meat.

i quit smoking. i don't drink beer anymore, but not totally alcohol free.

[Jun aka Pekto]

very impressive! sounds like you're bound for the Olympics bro

i hit the gym 2 to 3 times a week.

run for 10 to 20 mins (used to be at least an hour every day, but that was more than a decade ago when i was still in the uniformed service)

lift weights. bench press. crunches and reverse crunches (in 45 degrees incline) all in 3 sets and 15 reps. planks.

diet- less carbs, mostly sea food, fruits and viggies, sometimes lean meat.

i quit smoking. i don't drink beer anymore, but not totally alcohol free.

He He. Nah. They may sound a lot. But, if you think about it, they're not. I don't do the fast (or blistering) pace in the machines like many other gym-goers do. That's why I require an hour for each one. My pacing is dictated by the music I'm listening to. ;) Sometimes, it's quick, other times, it's moderately quick.

The 50 sit-ups per minute is the minimum required for military basic training. I can actually exceed it if I want to. But, why? I'm retired. So, there's no penalty if I don't. Same with the pushups. The 35 pushups is way below the minimum required. I do it because it's the only thing resembling strength training for me. I do pull-ups occasionally because the bar is on the way out, near the exit door. It's the last thing I do. I skip it if I'm already tired.

The rest (basketball and ball-juggling) are just for fun. I don't even count them in my tally of calories burned....They're like a safety margin if I happened to eat a lot.

[1D4LV]

i am at 5'8" and at 200 pounds three months ago. now i am at 185 pounds.

calorie deficit... in order for me to maintain my weight (na mataas), i need to eat 2100 kcals/day. in order for me to lose weight, i need to trim it around 1700 kcals/day. i usually eat 1,200 k/cals a days except during sundays, where i eat more but not exceeding 2,100 kcals. managed to lose 3 inches off the waist already, and i am targeting the 170-175 pound range * 34-34.5 inch waistline (I am now at 35, from 38 inches.)

i dont exercise during weekdays. hindi kaya ng schedule, but try to walk as much as i can during weekdays. Nung di pa ganung kainit, usually averages 3 kms of walking here in Makati. medyo nabawasan lang ngayon dahil sobrang init, but i usually walk around 5-7 kms during saturdays with my kid. hindi ko kaya mag jog sa pavement dahil sumasakit left knee ko, but i can jog and do sprints sa treadmill.

i sometimes play badminton pa (once a month), or golf, twice a week during saturday afternoons.

food, i usually take in one rice during lunch and one during dinner. isang ulam. usually, meals are limited to 500 calories lang, which means, 300 kcals max na ang ulam. i don't do sodas, i don't drink alcohol.... i take in around 4 cups of coffee during the day and around 4 cups of green tea a day.

i take in clusivol every morning, an ampalaya supplement and a green luya supplement at night. i removed na din midnight snacks and i don't eat sweet foods that much. desserts are usually fruits, fresh fruit juice and that occassional halo-halo or occassional one scoop of pistachio ice cream.

BP is still 110/80 for my age. Heart rate is still in the 75-80 bpm resting. Medyo mataas lang ang cholesterol, and normal ang blood sugar and creatinine. Normal din ang CBC, Urine and Fecalysis results as per my last APE last March.

cannot play basketball na. naaasar na ako..... masyadong malakas ang pulso, and mabagal na.... pwede pa siguro kung mga kasing idad ko kalaro ko. heehehehe. and di na din makatalon...... tsaka mabilis sumakit ang left knee ko...

ang kulang? tulog..... naghahabol lang pag sundays.

[MR_BIG18]

I just watch tv and eat chips all day.

[dreamur]

Life is unfair! I cant even lift a bottle of beer.

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[CVT]

Life is unfair! I cant even lift a bottle of beer.

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Don't even think about it bro....

Wait,- di ba't may picture kang may mga kasamang brown bottles?

Ako biggest KJ,- no rice! [except the occasional half-garlic rice from Bacolod Chicken Inasal.. ]
If at all possible,- no pork nor beef,- but can't help it....

Plus, the ubiquitous katuga - with the last as my full-pledged exercise... I ascended the steps (200+ nga ba- i did not count) going to the view deck of chochills a couple of weeks ago,- toe-to-toe with two of our kids, with no letup and with a few breaths to spare at the top... Whew! it was breath-taking indeed!

I walk/bike for an hour each day, around our village...

My opium?... Coffee!


"The measure of a man is what he does with power" LJIOHF!

29.5K _/_/_/_/_/_/_/_/_/_/

[Jun aka Pekto]

Checking my vitals.......

My blood pressure hovers around 110's/70's. Resting pulse is in the upper 50's to low 60's. My doctor recommends keeping my heart rate around 120-130 when exercising. It's a nice balance between raising a sweat and not feeling it's a chore. I noticed if I exerted more with my heart rate in the 140's and higher, I sometimes want to take a 1-2 hr nap afterwards, esp after lunch.

[MR_BIG18]

Checking my vitals.......

My blood pressure hovers around 110's/70's. Resting pulse is in the upper 50's to low 60's. My doctor recommends keeping my heart rate around 120-130 when exercising. It's a nice balance between raising a sweat and not feeling it's a chore. I noticed if I exerted more with my heart rate in the 140's and higher, I sometimes want to take a 1-2 hr nap afterwards, esp after lunch.

Im at 58bpm resting heart rate, im gaining a little weight after increasing my protein intake to 250g a day, i dont mind the weight gain as long as its not in mid section, at the moment im at 205lbs. Btw i dont follow the bmi scale which is bogus btw, try your height in inches divided by 2. So if youre 5 8", 68"/2=34" , your waist should be no more than 34 inches. Enjoy

[Jun aka Pekto]

Im at 58bpm resting heart rate, im gaining a little weight after increasing my protein intake to 250g a day, i dont mind the weight gain as long as its not in mid section, at the moment im at 205lbs. Btw i dont follow the bmi scale which is bogus btw, try your height in inches divided by 2. So if youre 5 8", 68"/2=34" , your waist should be no more than 34 inches. Enjoy

I don't have a tape measure. But, my pants and shorts are Size 32 and they need a belt when I tuck my shirt in. I'm currently at 166 lbs. My weight used to fluctuate between 160 and 180 lbs during the long winters in NY. It's not going to fluctuate much here in AZ.

I'm in the 50-ish club. But, many people here think I'm in my 30's because I stay fit and still play sports. The minimal gray hairs also help. He He.

I wish I can thin out my legs. But, there's not much fat to let go. It's almost all muscle, probably from my soccer years. I recall my legs started bulking up after I filled a flat soccer ball with sand and practiced kicking it.

[MR_BIG18]

If youre 32 sir, most probably youre a size 34, they call it vanity sizing

Forward to 1:28

How To Buy Men's Jeans That Fit - Understanding Denim - Waist - Rise - Inseam - Style - Boot Cut - YouTube

Everyday when i wake up, i do feel my age, i often ask, so this is how middle age feels like, maybe coz all of my injuries. i have two torn miniscus and a titanium sleeve in my right arm, a few operations and stitches, but when im at the gym, everything goes away...pain is gone after the first set....maybe its the dopamine

Recent pic after my gall bladder operation.


I love watching this guy ric drasin, i could relate somehow, drasin's the guy in the golds gym logo, he drew that also the world's gym gorrilla, arnolds training partner for 4 years. wealth of knowledge...

Letting go of ego and muscles over time!! - YouTube

Golden Era Diet of Hi Protein Lo Carb - YouTube

[Jun aka Pekto]

If youre 32 sir, most probably youre a size 34, they call it vanity sizing

Forward to 1:28

How To Buy Men's Jeans That Fit - Understanding Denim - Waist - Rise - Inseam - Style - Boot Cut - YouTube

Everyday when i wake up, i do feel my age, i often ask, so this is how middle age feels like, maybe coz all of my injuries. i have two torn miniscus and a titanium sleeve in my right arm, a few operations and stitches, but when im at the gym, everything goes away...pain is gone after the first set....maybe its the dopamine

Recent pic after my gall bladder operation.

I love watching this guy ric drasin, i could relate somehow, drasin's the guy in the golds gym logo, he drew that also the world's gym gorrilla, arnolds training partner for 4 years. wealth of knowledge...

Oh well. At least, I can expect my legs to thin out the older I get. I was lucky to get away with no injuries during my soccer years. However, I have a lot of scars on my shins because I often played soccer without shin guards. No need for tattoos down there. ;)

I once thought about bulking up my upper torso. But, the wife likes my figure the way it is. She does say from time to time, I have Arnie calves. Ha Ha.

[Jun aka Pekto]

I think I'll move my cardio to the base gym. It's closer, better ventilated, and less crowded. Plus, there's an indoor pool.

[MR_BIG18]

Upped the calories to 500 more, added a snickers bar and some quaker oat cookies, now its easier to sleep

[lowslowbenz]

Eat: 3 meals a day. Give or take a few nibbles in between.
Sleep: 5-6 hours on weekdays, longer on weekends.
Drink: wine.
Clean: (and I mean CLEAN!) 5 cars.

[StockEngine]

Increase rice all day.... and avoid exercise to improve injury avoidance.

Jk

Reverse

[CLAVEL3699]

Eat: 3 meals a day. Give or take a few nibbles in between.
Sleep: 5-6 hours on weekdays, longer on weekends.
Drink: wine.
Clean: (and I mean CLEAN!) 5 cars.

Buong araw na naglilinis for 5 cars or 1 car per day?

[Jun aka Pekto]

Instead of basketball or ball juggling, I ran 3 miles (4.8 km) on the treadmill today which would be equivalent to running 1.5 miles outside or on the track and field oval. I was concerned my calves might cramp up because it's been a while. Plus, I'm suspicious of my right knee.

I went to the base gym. So, it felt nice being around airmen again. I don't normally see many people exercising on Sundays. But, June normally brings a huge round of PT tests. A lot of "slackers" are making up for wasted time. I know because I used to be one too.

[MR_BIG18]

My buddy is doing this in the states, he's a tri athlete, told him 22 push ups a day is no biggy for him this is ok for begginers, something to strive for, lets do it just kicks

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Support our Veterans - 22 Pushups a Day for 22 Days