The Recomp Chronicles

  • 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.)

  • Delay, Divert, Don’t Derail

    What a Miserable Travel Day Taught Me About Recomp and Resilience

    What was supposed to be an 8-hour travel day turned into a 30-hour endurance test with surprise airport meals, sleep deprivation, and existential rage. But hey — I’m in Michigan, I’ve got clean underwear, and no one ended up in the no-fly list. I’ll call that a victory.

    The Flight Plan That Failed

    Vegas to Chicago? Smooth sailing. Then… Chicago to Hancock happened.

    Our 55-minute flight was delayed repeatedly due to the inbound plane detouring two hours out of its way to avoid a storm. Cool, whatever. We passed the time by eating at an airport restaurant. I kept it reasonable — burger and fries — and figured that would tide me over for the short connection. I don’t eat much on flight days anyway, since my stomach tends to hate me at altitude.

    Eventually, the plane landed and we boarded. We sat. And sat. In the dark. With a PA system that barely worked. For nearly two hours. No real explanations, no movement. Just vague chaos and the smell of stale pretzels (mmmmm, pretzels).

    Finally, we take off — 6 hours behind schedule — and eventually start our descent into Hancock. Landing gear comes down. We see the runway. Then? The plane suddenly pulls up. Landing gear goes back up. The flight attendant’s voice comes on, muffled and barely audible:

    “Uh… the pilots said we don’t have enough gas to attempt another landing. So we’re heading back to Chicago.”

    Dafuq?

    Back to Chicago we go. Land again. 4 a.m. Now they’re telling us we’ll re-board this exact same plane at 8 a.m. for another attempt. They say they’ll send us some hotel and food vouchers for the inconvenience, but who’s gonna leave the airport to get a hotel and sleep for an hour to come back to the airport and go through security again? No food vouchers came through either. No sleep, no food, just gate chairs and dashed hopes.

    Body vs. Willpower (feat. The Dry Sandwich of Shame)

    At first, I held strong. Just a burger and fries. I figured I’d eat properly once we landed. But by 6 a.m., I was cracked out on stress, sleep-deprived, and starting to fade fast. I didn’t pack snacks because, well, we were supposed to be in Michigan by then.

    So I caved.

    In a moment of desperation, I bought a breakfast sandwich from Dunkin’ Donuts, thinking it might be at least a notch above McDonald’s. Friends, it was not. It was dry. Overcooked. Sad. It tasted like missed lifts and broken macros.

    Honestly? I should’ve gone full gremlin and gotten the McGriddle. At least then the regret would’ve been delicious.

    But you know what? One airport sandwich doesn’t ruin a transformation. Calories don’t count on travel days. I’m 97% sure that’s a real law, or at least something whispered by fellow lifters next to the B-terminal Cinnabon.

    Reframe and Resume

    Eventually, we got rebooked — thanks to my wife going full chat-agent ninja and getting us on a new flight on the far side of the airport. That side, it turns out, is much nicer and has comfy chairs. Noted.

    We landed in Hancock 24 hours after leaving Las Vegas. Our luggage even arrived an hour later on the flight that we were originally booked on.

    Once we got to the house, we ate an ungodly amount of food, collapsed, and slept over 10 solid hours. I’m now officially in vacation mode — eating well (mostly), planning on walking daily, and not thinking about gym PRs or macro spreadsheets for a bit.

    Final Thoughts: Don’t Judge the Stalls

    This wasn’t the trip I planned. And honestly? It sucked. But so do plateaus, injuries, stress binges, and unexpected life chaos. The trick isn’t avoiding them — it’s not letting them define the next move.

    So if you’ve ever had a “go around” moment — where you were almost there but had to circle back — I get it. We all do. That doesn’t mean you’re off course. It means you’re learning how to fly through turbulence.

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

  • Meet Bane: The Dog Who Doesn’t Believe in Rest Days

    We got Bane from a Basset rescue when he was about six months old. He’s been part of the family ever since—30% nose, 60% attitude, and 100% in charge of my cardio.

    Bane is an extremely good boy. He’s also allergic to basically everything: food, dust, air, joy, you name it. He’s on special hydrolyzed food, takes Apoquel daily (sometimes twice), and his treats are limited to ice cubes and vegan marshmallows—which is either adorable or tragic, depending on how you look at it.

    He also gets frequent skin infections and has to be wiped down daily like a sweaty gym bench, and bathed in special shampoo once or twice a week. The goal is to get him into a full allergy treatment program, which could run around $5,000. I’ve picked up a second job to help cover it, but in the meantime, I set up a Ko-fi page to support his care.

    If you’d rather support with action instead of cash, I’ve made something for that too.

    🎁 Download Bane’s Daily Walk Log – a printable tracking sheet for you (or your dog) to log daily walks, sniff sessions, and silent resentment toward squirrels.

    Thanks for supporting Bane, this blog, and my attempt to get fit without falling apart.
    He might ruin my sleep and ignore rest days, but he’s family.

    🐶💤
    Martin & Bane
    The Recomp Chronicles

  • Day Zero: Fat(ish), Flat-Footed, and Fired Up

    Welcome to The Recomp Chronicles.

    This blog marks the official start of a long-overdue transformation. I’m a 49-year-old desk jockey who’s been skinny, strong, soft, and sore—but never truly fit. That’s about to change.

    This isn’t a guru blog. I’m not here to sell you on magic routines or “one weird trick” that’ll melt your gut in 10 days. I’m doing this the slow, hard, honest way: lifting, running, recovering, and trying not to burn out—or disappear again—when life gets messy.

    🔎 The Baseline: Fitness Test Week

    Here’s where I’m starting as of June 2, 2025:

    📊 Stats:

    • Weight: 204.6 lbs
    • Body Fat: 27.08%
    • Neck: 14.08 in
    • Waist: 38.34 in
    • Goal: 175 lbs, 14–15% body fat, 32” waist

    🧠 Mobility & Posture

    • ❌ Can’t touch toes
    • ❌ Can’t do a wall slide without major hip arch

    🧱 Core & Control

    • Plank: 60s (mild psoas pain early)
    • Step-downs: 20 reps each leg (solid control)

    🦵 Lower Body

    • Wall Sit: 45s (shoes slipping)
    • Bodyweight Squats (1 min): 29 reps (full depth)

    💪 Upper Body

    • Dead Hang: 45s (grip holding, elbows sore)
    • Pull-Ups: 5 strict, no assist
    • Push-Ups: 15 (elbow pain)
    • Dips: 8 (no pain)

    🏃 Cardio

    • 1-Mile Run: 10:34
    • Avg HR: 149 BPM
    • Notes: Psoas pain early, faded after a few blocks

    🎒 What’s Next?

    I’ll be heading to Michigan for a couple of weeks, so the full training program won’t launch until mid-July. But I’m not vanishing. I’ll be walking, hitting mobility, and doing what I can not to come back packing a bunch of vacation fluff.

    Until then, I’ll be using this space to post updates, log some workouts, maybe upload a couple of fitness trackers or mobility sheets, and start getting Lean Leroy—the stick-figure version of my alter ego—warmed up.

    Whether you’re just here to lurk or laugh at my attempts, welcome. This blog is for guys like me: mid-life, tired of the yo-yo, and ready to finish what we’ve started a dozen times before.

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