The Recomp Chronicles

  • Mid-Week Check-In: Beating the All-Nighter Hangover

    Last Friday night’s DR fiasco could’ve wrecked my whole week — the kind of all-nighter that used to leave me foggy, cranky, and sore for days.

    This time? Different story. I gave Saturday to damage control (low movement, enough food to function, plenty of water), then made Sunday all about recovery.

    I slept great Saturday night, and spent Sunday relaxing, took a nap, and just enjoyed not getting any emergency calls from work.

    It’s proof that recovery isn’t magic — it’s a skill you can practice. Nail the basics (sleep, hydration, protein, and not pretending you’re still 19), and even a rough night doesn’t have to derail your training week.

    Monday

    Solid start to the week. A little tired, but my run felt good. Since I had missed Saturdays run due to the all-nighter, I did a run instead of leg day. After my run, Bane and Ivy enjoyed their walk. I seem to have come through the all-nighter with minimal fallout — a huge change compared to the last couple of times it took almost a week to feel normal again.

    Tuesday

    Woke up early thanks to an itchy Bane, but resisted the urge to stack another run so soon in half-marathon prep. Played the long game instead of chasing short-term mileage. The goal was to make sure the last traces of the all-nighter were well and truly gone — mission accomplished.

    Wednesday

    Wrapped up my first pass through the GMB Resilience program. I’m going to go through it again with an emphasis on cleaner form — especially transitioning from knee planks to full planks as my wrists loosen up. At 49, the joints have opinions, and my wrists still need some coaxing before they’re happy with the full range of motion.

    All in all it’s been a good week so far. The all-nighter threw me a curve ball, but I managed to come through it quickly and with no lingering effects.

    Still lifting. Still losing. Still showing up. (Usually)

  • Into Every Recomp, a Little WTF Must Fall

    Week 3 started on solid footing — runs were happening, lifts were moving, and the daily rhythm was clicking into place. But no recomp journey stays drama-free for long.

    Thursday:
    The run felt surprisingly smooth — no mental walls, just steady movement. Sure, I got a hot spot on the ball of my right foot, but that’s just part of getting the running legs back. GMB was a wrist-killer, which is what happens when you’re 49 and doing positions that make your joints question your life choices.

    Food? Forgettable. Scrambled eggs and a sandwich — fuel, not a culinary event. Energy was dragging thanks to a busy work week, plus trying to juggle certification study and journal projects, and the air quality right now is trash. But I still showed up. I’m not in love with running yet, but there’s a faint glimmer that I might get there if I keep at it.

    Friday:
    Sleep was a complete trainwreck — I was up multiple times through the night, then Ivy started horkin at 3 AM right under my spot on the bed. At some point I must have turned off my alarm, or I just forgot to set it, who knows, so I woke up at 5:20 wondering what year it was.

    Back and biceps didn’t happen — the energy tank was bone dry — but I still got my GMB workand the daily dog walk in. Calves were still talking to me from earlier in the week (duck walks, I’m looking at you).

    Even on a low-energy day, I didn’t just throw in the towel — kept the habits alive. That’s the real win.

    Then came the cluster-fuck that is a DR test. What should have been a relatively painless 2 or so hours turned into a 13-hour overnight session. It all ended up working in the end, but that didn’t help me feel any better physically!

    Saturday:
    Got to bed at 8 AM, back up at Noon. No gym. No run. No careful food tracking. Just coffee, electrolytes, and enough snacking to keep the lights on upstairs. By the time it ended, Saturday was a write-off for anything but damage control.

    The Scoreboard:

    • Weight: 210.8 → 208.0 (-2.8 lbs)
    • Body Fat %: 29.39% → 29.0%
    • Waist: -0.27″
    • Fat Mass: -1.6 lbs, lean mass dip minimal

    The lesson? In every recomp, a little WTF must fall. You can’t dodge all the curveballs — weird sleep, work chaos, random pet disasters — but you can decide if they derail your whole week.

    This time, I kept the wheels straight. The week still ended with progress on the scale, in the tape measure, and in the habit column. And that’s a win worth banking.

    Still lifting. Still losing. Still showing up. Usually.

  • Week 3 Midweek Recap – Building Momentum

    Week 3 kicked off with a little chaos, but the training rhythm is coming together, and I’m finding my footing with food, mobility, and the return to running.

    Sunday – Reset Mode

    Low-key recovery day. I didn’t leave the house, didn’t push it. I did get a nap in, so I felt rested and ready to hit the week.

    Monday – Leg Press Lunacy

    Kicked off the gym week with severly interupted sleep, but not from the dogs this time. The shower caddy decided to jump off the wall at 1 AM, and it was a bitch getting back to sleep. But I made it to the gym for bilateral legs and shoulders. I’m slowly pushing on weights to find my upper limit. I got the dogs out for their walk, and GMB afterward felt good.

    Tuesday – Back on the Road

    Finally ran again. Two miles of intervals to get my legs back into the groove.Got the dogs out for their walk, then did my GMB and mobility afterward. I had good energy all day which was a nice change.

    Wednesday – Chest and Triceps

    Chest and triceps day was solid even though the incline press had to move to the end of the session. Huge gym, but not always enough machines. Sadly, the steam room was down yet again, so I hit the sauna for a quick shot of recovery heat. Dogs got their walk in, and I hit my GMB flow.

    Midweek Mood

    Energy is holding. Sleep is still a bit wonky, but not wrecking me. Carbs are finally climbing without just shoving bread down my throat. Running’s back, and the weight is nudging down without giving up muscle. Here’s to momentum!

    Still lifting. Still losing. Still showing up (Usually).

  • The Recomp Chronicles – Week 2: Painful but Honest

    Week 2 of Fit by 50 is in the books, and let’s just say…it was a bit of a roller coaster. Not the exciting, loop-de-loop kind. More like one that you get to the top, feeling excited, and you go over the top and realize that they forgot to finish the tracks at the bottom.

    I started the week strong:

    • Monday was a solid legs and shoulders day, plus mobility, dog walks, and even a Kickfit session.
    • Protein was on point, water was on point, and my mood was good despite Bane’s nighttime antics.

    Then Tuesday rolled in with its favorite trick: alarm sabotage.

    • Bane decided 3 AM was a good time to go outside, so I laid back down and overslept and missed my run.
    • Energy was decent, but it set the tone for the week: start-stop, a little frustrated, but still trying.

    By Wednesday, I rallied for chest and triceps—good session, solid pump, and even a dog walk. I felt like I was back on track…until the back half of the week.

    Here’s the honest part:

    • Thursday was a “I’m doing stuff, but not the stuff I planned” day. I hit mobility and treadmill walking instead of running.
    • Friday, I woke up with a headache and waved the white flag on my gym session.
    • Saturday? Full fuck it mode. Saw the scale jump, got frustrated, and just froze up.

    But here’s the reality check I had to swallow with my coffee:

    • My waist is down 0.28 inches and tape-measured body fat dropped 0.41%.
    • Scale weight lies in the short term. Tape and trends tell the truth.

    I can see the pattern now: bad sleep + emotional scale reaction = spiral.

    Next week’s mantra:

    Move every day, lift three times, track most days, sleep like I mean it.

    Starting all of this over again reminds me of one of the old old old cars, when they had to crank the engine with a lever. It’s hard to get stared, it bucks and fights and doesn’t want to do it, but if you kept at it, sure as shit it would go. I’ll keep cranking, and eventually I’m gonna catch, and I’m gonna go.

    Still lifting.
    Still losing.
    Still showing up. (Usually.)

  • The Recomp Chronicles: Midweek Momentum – Week 2

    It’s Thursday morning, and I’m feeling surprisingly good heading into the second half of the week.

    Monday kicked things off with unilateral legs and shoulders, and I found my groove with controlled, balanced sets. GMB and core work flowed right after, plus an evening Kickfit session to shake out the legs. Even with Bane’s 1 a.m. “itch alarm,” I woke up feeling like my body is finally adapting to the early mornings. Mood was solid, soreness was manageable, and my energy carried me through the day.

    Tuesday was supposed to be a run day, but life—and Bane’s allergy wake-ups—had other plans. I slept past the alarm and didn’t force it. Instead, I leaned into mobility and recovery work, staying consistent without digging into my recovery hole. That little adjustment kept my energy high and my mood steady.

    By Wednesday, it was chest and triceps day, and I hit it hard. Machines let me push to near-max RPE without worrying about balance, and the finisher dips burned in the best way. GMB, mobility, and some wrist and elbow rehab kept my body feeling aligned. I skipped the morning steam to make time for the dog walk, but I made up for it with Kickfit in the evening—double cardio for the win.

    Despite some broken sleep (thanks, itchy Bane), my energy and mood have stayed up and positive. My macros have been on point, hydration is locked in, and soreness is low. I’m still getting my rhythm with half marathon training, but I’m not frustrated. I’m hopeful to kick off my run progression next week—and when I do, the base I’ve built over these last two weeks will make that transition much smoother.

    Takeaway for the week so far:

    • Consistency > perfection. Adjusting instead of forcing runs has kept me feeling good.
    • Hydration and macros matter. Hitting 200+g protein and nearly 200g carbs daily is paying off in recovery.
    • Sleep isn’t perfect, but I’m adapting. Naps and smart swaps are keeping my energy steady.

    I can feel the momentum building. Week 2 isn’t flashy, but it’s foundational—and right now, that’s exactly what I need.

    Still lifting. Still recovering. Still showing up. Usually. 💪🐾

  • Fit by 50: Week 1 Recap – The Grind Before the Growth

    Well, Week 1 of Fit by 50 is officially in the books.

    It sucked.

    Not the “fun challenge” kind of suck. The “why am I even doing this, I’m exhausted and bloated and feel like shit” kind of suck.

    Let’s get brutally honest about it.

    📉 The Numbers (Because They Sure Didn’t Feel Like Wins)

    • Weight: 208.2 lbs (–0.2 lbs)
    • Body Fat %: 28.54% (–0.08%)
    • Waist: 39.38″ (–0.09”)
    • Neck: 14.15″ (–0.04”)

    Despite dragging myself through workouts, keeping calories mostly in check (at least in total, if not in balance), walking the dogs, steaming, stretching, flossing, and getting back in the gym—I got tiny changes. Microscopic. Practically invisible.

    🏋️ Training

    The lifting sessions were solid on paper: bilateral leg/shoulder day, chest/triceps, and back/biceps. I hit my scheduled workouts, bike intervals, mobility, and even added GMB and core training.

    But the recovery?

    Brutal.

    Soreness stuck around like a bad house guest. My chest was so tender after Tuesday’s session I could’ve starred in a meat tenderizer commercial. Sleep was erratic. I was constantly thirsty. And my brain? Fogged up like the inside of the damn steam room I kept missing because of broken equipment or poor planning.

    🍽️ Nutrition

    My macros were wrecked. High protein, low carb, low fat—nearly every day.

    Somehow, even with large meals, I was under-fueled. I’d crash mid-morning. Mood swings. Cramps. Dizziness. Vertigo. No rhythm. No clarity.

    Trying to pre-fuel and recover better is now my focus going into Week 2. I’ve got Huel, protein snacks, pre-run rice cakes, and a few fallback options lined up. Hopefully my gut and brain can come to an agreement soon.

    💤 Sleep

    Oh, sleep. One night it’s 8 hours with beautiful deep sleep. The next? Dogs puking, brain wired, and wake-ups every 90 minutes.

    My average sleep was technically “enough.” But recovery quality wasn’t. Some nights I woke up more exhausted than when I went to bed.

    It’s clear now: until my nervous system calms down and my sleep stabilizes, fat loss and strength gains are going to crawl.

    💀 Mental State

    This week was a slap in the face.

    I did almost everything right, and felt worse by the day. I looked for signs of progress, but found frustration, inflammation, and disappointment.

    But here’s the truth: this is what the first week of a real transformation looks like.

    • Not Instagram PRs.
    • Not shredded abs.
    • Just surviving, logging, adapting, and staying the course when it feels like nothing is working.

    🧭 The Road Ahead

    I’m not quitting.

    Not after one week, one pound, or one sleepless night.

    Next week I’ll get the macros dialed in. I’ll experiment with light pre-workout fuel. I’ll show up to the gym, steam, and foam roll. I’ll deal with the soreness. And I’ll keep logging every inch, pound, step, and drop of sweat until this body gives me what I came for.

    Still lifting.
    Still losing.
    Still showing up.
    Usually.

    – Martin
    #FitBy50

  • Week 1 Midweek Check-In: Fog, Fumbles, and Forward Motion

    Reentry Is a Process

    After many weeks off between sickness and travel, I came back swinging.
    Weights went up. Miles returned. Core didn’t hate me. But recovery? That’s a whole different story.

    🏋️‍♂️ Monday – Squats & Scrambles

    • Hit bilateral legs and shoulders like a pro
    • Got in my GMB + core + dog walk trifecta
    • Then life roundhouse kicked me: No KickFit due to lingering illness, and food wrecked due to data center detour.

    Nutrition:
    Calories: 1282
    Protein: 194g
    Carbs: 79g
    Fat: 26g

    Basically I tried to drive a race car on fumes. My muscles were full, my tank was not.

    🏃‍♂️ Tuesday – Low and Slow

    • Kept the run short (1.12 mi) and smart
    • Steam room broken (again)
    • Dogs only woke me once (progress!)
    • Energy still low, but muscles not sore = minor miracle

    Nutrition:
    Calories: 1743
    Protein: 269g
    Carbs: 55g
    Fat: 43g

    This day looked decent on paper—until the blood sugar crash 30 min after lunch.
    I forgot: big meals aren’t always balanced meals.

    💥 Wednesday – Chest, Dips, and Dog Walks

    • Lifted heavy, felt good, even survived Kickfit
    • Energy low all day despite finally hitting over 2K calories
    • Sleep disrupted again (hello, 3:39 AM), but at least no canine chaos

    Nutrition:
    Calories: 2165
    Protein: 249g
    Carbs: 83g
    Fat: 94g

    That fat bomb didn’t help energy either. Protein was on point—but everything else was a mess.

    🌟 Midweek Lessons

    • Sleep can’t save you if your fuel is off
    • Hydration without sodium and carbs = leaky bucket
    • Muscles may be willing, but your metabolism is not a martyr

    Lean Leroy’s Take

    “We lift. We run. We hydrate. And sometimes… we screw up macros like absolute champions.”

    🗓️ Recovery Plan

    • Thursday: Steady-state ride + steam
    • Friday: Back & Biceps + GMB
    • Saturday: 2.5 mi run
    • Sunday: Active recovery, food prep, and blog the rest

  • Zero-Day Check-In: Ground Zero and Moving Forward

    Tomorrow starts my new training cycle.
    Today is Zero Day — not because I’m doing nothing, but because I’m starting from exactly where I am, no filters, no fluff, no pretending I’m further along than I am.

    📊 The Raw Stats

    • Weight: 208.4 lbs
    • Body Fat %: ~29%
    • Waist: 39.47″
    • Resting Heart Rate: 59 bpm
    • Heart Rate Variability: 40 ms
    • VO2 Max: 35.4
    • Lean Body Mass: ~149 lbs

    Physically, I’m carrying more fat than I want, and I’ve slipped further away from my goals than I intended during visits from family and a two week vacation. That said, there’s muscle under the fluff, and my heart rate data shows I’m still carrying a decent endurance base. I’m not broken—just rebuilding.

    🧠 The Real Talk

    I only trained once this past week. Life happened. Energy was off. Plague was endured. Sleep was trash. But I’m not here to make excuses—I’m here to draw a line.

    That line is today.

    🛠️ What I’m Building Toward

    • Sub-15% body fat
    • 175 lbs with visible muscle definition
    • A strong back, solid joints, and cardio endurance to match
    • A sub-30 5K and a half marathon in the winter
    • 10 pull-ups, 10 chin-ups, and 0 excuses

    💤 Recovery Snapshot

    Sleep was inconsistent. My deep sleep and REM are both under where I need them to be. HRV isn’t terrible, but not great either. Recovery is clearly one of the first things I need to address.

    💬 Why This Matters

    This isn’t about chasing a six-pack. It’s about showing up for my health, my future, and my family.

    I turn 50 next year. I’m not trying to “get back” to anything—I’m trying to build the best version of me I’ve ever been. And I’m doing it in full view. No edits. No shortcuts.

    🔜 What’s Next

    • Training starts Monday: lifting, running, conditioning
    • Nutrition is already dialed and tracked
    • Progress photos and measurements logged monthly
    • Fitness tests rechecked every 6–8 weeks

    Tomorrow is Day 1.
    Today is just the proof that I’m serious enough to show you where I’m starting.

    Still lifting.
    Still losing (my mind).
    Still showing up.

    Usually.

    — Martin

  • The Fit by 50 Recomp: Rebooting the Reboot

    So here’s the good news: I made it through vacation with only a couple of pounds gained. Not bad considering the sheer volume of burgers, buns, and ice cream consumed. I didn’t do measurements right before I left, but overall I felt like I held the line better than I have on past trips. Win.

    I gave myself the weekend to recover from travel—and then, with heroic resolve and a belly full of protein, I marched into Week 1, Phase 1 of my Fit by 50 Recomp on Monday.

    Let me rephrase that.

    I tried to march into Week 1.
    Instead, I was ambushed. By the desert.

    The Dry Air Deception

    Monday started off strong: gym session, walk with the dogs, mobility work, hydration on point. But there was this… dry scratchiness. My throat felt off. Not painful exactly, just dry. I figured it was from going from the sticky Michigan air to the vacuum-sealed atmosphere of Las Vegas.

    By the afternoon, it felt like someone had poured sand in my sinuses and lined my skull with cotton. Still, I was stubborn enough to hit KickFit that evening and sweat out approximately half my body weight.

    By bedtime, the truth hit me like a fist full of Kleenex:
    This wasn’t dry air. This was a full-blown virus.

    The Unraveling of the Master Plan

    I barely slept Monday night. My nose was a brick wall, and my brain had been replaced with packing material. Tuesday? A cotton-stuffed fever fog. I skipped my run—something I rarely do—because even I knew that was a terrible idea.

    Wednesday: Fever still lurking, throat like broken glass, no appetite, and zero desire to pretend I was a functioning human. I got a bit more sleep, but not enough to count. Thursday brought a little relief—less pressure, throat easing, fever gone—but still no hunger. I barely ate but did finally sleep like a rock.

    Plot Twist: Starting Over, Again

    And now it’s Friday. I’m about 85% human again. Not quite full Jedi, but I can breathe and form sentences, so we’ll call it progress.

    Tomorrow, I’ll take my Day 0 measurements and—cue dramatic music—begin Week 1, Phase 1… again.

    How’s the saying go?
    “See it again, for the first time.”

    It’s starting to feel more and more like something out of Star Wars. Maybe The Phantom Recomp. Or A New Hope (Again).

    Either way, I’m back. Hydrated. Mildly recovered. And ready to re-reboot the mission.

    Still lifting. Still losing. Still showing up. Even if the Force ghost of mucus tried to stop me.

  • Protein, Popsicles, and Peace of Mind: The Fit by 50 Vacation Protocol

    I’ve eaten more ice cream in the last week than I probably should have.

    And guess what? I’m not mad about it.

    Vacation mode hit hard and early this time—sunshine, sleep, and the kind of not-stressed-out eating that doesn’t involve a scale, an app, or a second thought. And I needed it.

    But let’s be real: this isn’t a total “screw it” kind of break. I’m still me. And “me” packs a protein bar next to the s’mores ingredients.

    The Vacation Nutrition Game Plan (Unspoken but Understood)

    • One bun per meal, max.

    Burgers, dogs—sure. But if I go back for seconds, it’s just the meat. Call it protein-forward cookout strategy.

    • Daily anchor habits:

    1 protein yogurt

    1 protein bar

    1 protein shake

    These three keep me grounded. If I can nail 75–90g of protein before dinner, I can enjoy my evening without playing macro math in my head.

    • S’mores? Every other day.

    It’s not no sweets, it’s controlled indulgence. Plus, they’re basically marshmallow creatine sandwiches, right?

    • Ice cream? Yeah… there’s been a lot of that.

    But it’s been hot. And good. And I’m not going to beat myself up for it.

    But the biggest win? Peace of mind.

    No late-night guilt.

    No frantic logging.

    No waking up feeling like I failed the plan.

    Just… rest. Walks with the family. Some light movement. A chance to actually feel good without chasing a number.

    This isn’t me slipping backward—it’s me pulling back the slingshot. Because when I get home, I’ll be ready to lock back in and get after it.

    The Mindset Shift That’s Working

    This trip reminded me of something I tend to forget when I’m deep in the grind: sometimes the best gains happen in the pause. I’ve been consistent. I’ve earned this breather. And when I step back in, it won’t be from scratch—it’ll be from strength.

    Still lifting. Still losing. Still showing up. (Just not logging my popsicles.)