The Recomp Chronicles

Tag: nutrition

  • 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).

  • 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

  • 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