bodybuilding – Journeys With Dave

When is a Man’s Chest Considered Big?

August 20, 2022davidpwahr

Size Matters…Right?

It’s no secret that men are obsessed with size. In fact, men are so obsessed that we are constantly comparing ourselves to other men that we meet on the street, bar, gym, locker room, even office. “Is this guy taller than me? Stronger? Could I take him if I had too?” and other thoughts enter our minds. To most of us bigger, taller, stronger, and even longer, is almost always better. Just listen to any sports cast for proof of this. At some point you’ll learn the basic physical stats of almost every player whether it’s basketball, football or even golf.

When that man is a bodybuilder the size that matters most to him, outside of the bedroom or locker room at least, is his arms. As is evident by the popularity of my earlier post When is a Man’s Arm Considered Big which has had literally thousands of views. I’ll go out on a limb and say that he next size he’s concerned with is his chest or more specifically the width/circumference of the upper torso (shoulders/back/pecs). After all, arms are often hidden by sleeves but a wide back and a thick chest is evident even in bulky clothing.

Average Chest Size?

Not an average sized chest.
You don’t need a chest shelf like Arnold in his prime to appear big. But it sure doesn’t hurt!

This may be the closest I ever got to having the “big chest” look.

Which leads us to the question – how big is the average man’s chest?

I thought this would be an easy question to answer by simply doing a little research and seeing what size shirts were the most popular. I was wrong. It turns out that there is some variation among clothing manufacturer’s as to how they determine shirt size. For example one company’s “large” may fit a 42″ (106.68 cm) – 44″ (111.76 cm) chest but another’s “large” is only 40″ (101.6cm) – 42″ (106.68 cm).

However, I did discover that almost everyone out there agrees that the most popular shirt sizes are large and medium. So I made an arbitrary decision based on the sizes that Hanes (the t-shirt and underwear people) use that a Large shirt fits up to a 44″ (111.76cm) chest. Using the approximate percentages of sales from several companies I determined that about 30% of all men (in the USA at least) wear a large shirt and, depending on whose sales you go by, between 65% and 80% of all men wear shirts that suggest a chest circumference of 44″ (111.76cm) or less.

So, the quick answer is that most men have a chest which does not exceed 44″ (111.76cm). You can consider your chest large if you exceed this measurement.

End of story, right? Not so fast bucko!

Does Size Matter?

While it’s true that your chest is big if you have more than 44″ (111.76cm) that may not matter if your waist is also close to the same size or worse is even larger than your chest. It should be obvious but, just in case, today – especially in the USA and other “western” nations – there is an obesity epidemic. So a lot of men have big chests because of bodyfat and a big chest with a big belly underneath it is just not impressive. You may be strong but you are not going to look like it (sadly, I fall into this category). People will see the gut and think “fat.” So if you want your chest to really stand out you need to keep the waist tight and bodyfat low.

So at what point does the chest start to look big? Well, again, the clothing industry gives us a clue. Most shirts and suits are designed for men who have what is known as a “drop” of less than 8″ (20.32cm). That is to say that their waist is between 0 and 8 inches smaller than their chest. A drop of anything over 8″ (20.32cm) is considered an athletic cut. So that’s our basic answer.

However, in my opinion and observation at least, this 8″ drop is just a starting point. To get that classic V shape (or X shape as it’s described now – don’t skip leg day) I think you need at least a 10″ (20.54cm) drop or larger. Sadly, this is easier said than done but certainly a goal to strive for.

The Final Verdict

Unfortunately, unlike arms or even legs, which can essentially hold their own in terms of size and visual impact, you really can’t consider the chest without looking at the entire torso. A big chest with weak shoulders just looks…odd. Big chest with big belly as I’ve already said just looks fat. Of course you can’t have a strong chest without a strong back. You really need to focus on developing all upper body parts to get that muscular well-built look that we all want.

The good news is that there really isn’t a magic number – even though you’ll find plenty of articles concerning the fabled “golden ratio” and “perfect proportions.” One I really like by John Romaniello on T-Nation is linked at the bottom of this blog by the way.

Clothes Make the Man

Since I’ve been talking about clothes so much I should also mention that they play an important part in displaying your work in the gym. Most men won’t admit that they really don’t need a large shirt or XL shirt and end up hiding their chests under a layer of cloth that flaps like a tent awning in the breeze. You’ll look much better and bigger with a shirt that actually fits. So put the ego size aside and maybe try a size smaller to see how it looks. Warning – this only works with a solid chest and a flat stomach. If you don’t have both you risk showing off bulges and sags that you’d rather have hidden. Trust me on this…I won’t say how I know, but I know.

To Sum it All Up

Even if you can’t manage a 10″ (20.54cm) drop just having a flat stomach a few inches smaller than your waist will really set your physique apart from most men today. So when they size you up they’ll realize who the bigger man is (unless alcohol is involved then all bets are off).

And isn’t that what we all want in the end?

How to Look Freakin’ Awesome

Here’s an article on T Nation that better explains the “golden” ratio.

Timo Eherer (@newteemo on Instagram) demonstrates the importance of a proper fitting shirt to show off the chest (and arm!) gains. A baggy shirt will make you look smaller and hide your hard work in the gym. Note how the width of his delts contributes to a classic pec “shelf” and the overall size of his chest.

Photo Credit: Timo Eherer – used with permisson.

Bryce Gambler demonstrates the dramatic effect of a relatively wide upper body (44 inches/111.76 cm) and a small waist (32 inches/81.28 cm). A 12 inch/30.5 cm “drop.” Note that Bryce is about 6’4″ (1.93m) but doesn’t have that “lanky” look many tall men have – because he paid attention to developing his complete torso.

Photo Credit: Bryce Gambler – used with permission.

All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr

How to Choose A Personal Trainer

March 3, 2022March 2, 2022davidpwahr

Don’t worry – a good trainer won’t judge you for past mistakes. But not following his or her advice is fair game.

Photo by Victor Freitas on Pexels.com

At some point in your training life you are going to decide that maybe you could do better with a personal trainer. Perhaps it’s to help you get started on your fitness journey, to take you to the next level, or even, as in my current case, someone to check in with on a regular basis to review form and monitor progress.

So the question is two-fold: 1) do you need a trainer and 2) how do you choose a trainer?

Why Have a Trainer?

A good trainer can help you to feel super!

Photo by Pixabay on Pexels.com

I’m a proponent of personal trainers for the most part and have had a couple now. It took me a long time to put aside my ego and realize that maybe I wasn’t the best person to judge my own form when lifting and that learning from reading books and watching the big guys at the gym really wasn’t cutting it.

But once I made the decision to work with a trainer I really haven’t gone back. My preference is to find someone you can work with in person, but in a pinch an online trainer can be helpful. I’ve tried both ways and for me the in person experience is just more useful.

The big question I think most people have is “how do I choose a personal trainer?” and this is an important one. Just because someone has a million followers on Tik Tok, Instagram, etc. and abs that could cut glass doesn’t mean that he or she knows how to train someone else. Especially if that someone else may be fighting years of poor diet and exercise.

Remember, choosing a personal trainer is not a decision to make lightly. This is someone that ideally you’ll be relying on for years to come and who will have a huge influence on the only thing of value that your really have (outside of personal relationships): your body and health!

Though I’ve been happy with the trainers I’ve worked with I have to admit that I could have been more methodical in my search. My experience in finding trainers has been haphazard at best – I found my first trainer at an amusement park of all places. Hey, you have to talk about something while waiting a couple hours in line for a roller coaster, right?

So, realizing my limitations I turned to my current trainer, Matt Elvey, who also happens to be an instructor in Exercise Science at Owens Community College and teaches future personal trainers.

Here’s the advice he shared with me about finding a trainer who you can work with.

What to Look for in a Personal Trainer

Certification- NSCA/ACSM/ACE are examples of the big name certifications in the field.
Experience training the clientele you would classify yourself as. Example-if a trainer has almost exclusive experience training bodybuilders and you are looking for fat/weight loss. This probably isn’t a good match.

Contrary to popular opinion, your trainer shouldn’t leave you like this after a workour!

Photo by Victor Freitas on Pexels.com

What Questions to Ask Before Working with a Trainer

What is your training philosophy? Ex-my approach to training is to manage the minimums of every client, assessing left/right asymmetries and bulding a program off of that.
If you have injuries/health issues, do they have experience with these. Ex- chronic knee pain, diabetes, heart attack etc.
Price per session/availability

What Qualities Make a Good Trainer

Knowledge base, a trainer has to know muscles, different training techniques and when to implement them.
Having a “gauge”- knowing what your client can handle and when they are ready to progress etc.
Managing “downtime” in a workout. We do stretches for opposite muscles we are working in between sets of muscles we are working. Example-Pec fly machine/T-spine mobility with PVC pipe.
Probably just as important as any other factor-being personable and building rapport.

My Two Cents

In addition to the good advice Matt gives above I’d like to add a couple items you need to consider before working with a trainer:

Are you ready to commit to your goals? There’s no sense hiring an expert if you aren’t ready to make training a priority in your life.
Be honest about your goals. Do you really just want to be healthier or do you want abs? Believe it or not these goals are not as similar as you might think.
Be honest about your time and other commitments when discussing availability.
Be honest about your previous exercise experience.

On-Line vs In-Person Training

I’ve done both and personally, I get a lot more out of in person training so that’s what I would recommend. But if you choose to go with an online program, which frankly can be less expensive, be aware that you will need a very high level of discipline to make it work. You won’t have that extra motivation which comes from knowing that someone is waiting for you to show up.

Conclusion

So, there you have it. Advice from an expert and from me. Ultimately the choice is yours of course and the important thing is that regardless of whether you have a trainer or not that you start today to get moving!

Do you have any hints and ideas on choosing a trainer? I’d love to read about them in the comments!

Just me showing off my latest gains – thanks Matt!

All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr

Fitness 101: The Basics

January 6, 2022January 6, 2022davidpwahr

Congratulations! It’s a new year and you have made the resolution to finally get into or back into shape. You have your new workout clothes, joined a gym, and are motivated to eat better. You’ve checked with your physician and she says that there is no reason why you should not exercise more and, in fact, encourages you to do so. In other words, you are ready to go!

Now what?

Here are a few quick tips to help you get off to a great start and be successful in your new quest.

The Workout

Start slowly: the biggest mistake most people make when starting out is being too ambitious. No one walks into a gym never having lifted weights before and starts pumping out reps of 225 lbs. on the bench press. It is best to start out slow with a lower weight than you think you can handle. You need to learn to feel the movement and get used to using the equipment.

Stay Consistent: the secret to getting into shape is basic. Find a routine and stick to it. Make working out a regular part of your day and you’ll succeed in the long run. This means working out when you feel like it and even when you don’t – which is the tough part.

Don’t Get Discouraged: it takes time to see and feel results. You didn’t get out of shape overnight and you won’t get into shape overnight either. Don’t expect to notice change for several weeks. The good news is that progress is addicting. Once you notice the positive benefits of exercise you’ll find that you want more and it will get easier.

Move everyday: I’m willing to bet that you spend too much time sitting around. Learn to move more. Even if it’s just walking a few extra steps by parking farther away at the store, work, whatever. Being able to move is a gift and the more you do it, the easier it becomes. Today’s walk around the block might lead to next year’s marathon!

Fitness trackers: I’m a big believer in them. If nothing else they help you to better understand how you move through the day. 10,000 steps may just be a number but most people don’t get half of that. I say again – move more!

The Gym

There will be crowds: gyms are most crowded this time of year with all sorts of people who have made New Year’s resolutions. Sadly, most will be gone within the month. You don’t want to be one of them.

Gym Etiquette: just a few basics. Check your gym’s rules for details.

Rack the weights when you are done using them. This especially important as you get stronger – what might be light for you in a few months will still be heavy to someone else.
Wipe the benches and equipment off when you’re done – we all sweat.
Keep your stuff with you, don’t leave it on an empty bench while you workout across the gym – gyms have lockers for a reason by the way.
Mirrors are for checking your form. If you have to flex do it quickly – and in this age of “fitness influencers” and Instagram “models” everyone has to flex.
Speaking of influencers – some gyms forbid the use of recording equipment. If you are keeping a video log or whatever be sure to check.
Don’t hang around the equipment talking with your new gym buddies. Socializing is fine, just don’t hog stuff other people may need to use while you’re doing it.
Don’t be a creep – eyes on your own form guys and focus on your workout. Gym attire by it’s very nature is tight and often revealing. But that doesn’t mean the lovely lady on the treadmill wants you to stare at her for the entire workout.

Don’t be intimidated: everyone starts somewhere. Even the biggest, baddest dude in the gym was once a scrawny kid struggling to pick up a 2 pound weight to curl for the first time and the most bodacious booty started out as a flat or shapeless blob. Plus, these folks are focusing on their own workout. No one is paying much attention to you and most are applauding you for starting your fitness journey. And if they aren’t well who needs them? You are doing this for you and no one else.

Personal Trainers: do you need a personal trainer to get fit? Of course not, but many people find the extra accountability motivating. Plus, if you’ve never worked out in a gym before a trainer can really help you understand how exercises work together and the proper form to avoid injury. They also help get over some of that initial self-consciousness. I have a personal trainer who I meet with once a week and am still learning from him. If your budget allows it, I would recommend you try to work with one. If you can’t afford a trainer another option is to find a friend who already works out. See if he/she is willing to help you get started. Chances are they’ll be flattered you asked.

How Not To Diet

You just have to glance at me to realize that diet and nutrition are not my fortes. I’m pretty good at lifting heavy stuff but not at watching what goes into my mouth which is unfortunate because any bodybuilder will tell you that changing your shape is about 20% gym work and 80% nutrition. So, here are my top errors. Don’t emulate them:

Don’t clean out your refrigerator and cupboards by eating all the “bad” stuff first.
Don’t think you can lose weight and still eat fast food every day (or twice a day, or three times a day for that matter).
Don’t starve yourself in an effort to lose weight. You’ll only binge later.

Now for me, a lot of the usual tricks about eating don’t work and I’ve reached the point where I know why I overeat, when I overeat, and what I should not be eating. I’ve accepted that fat loss is in my hands (or mouth) and don’t feel guilt or remorse anymore when I miss goals. That’s why I’m still too fat. But, c’est la vie. Enough about my problems. I know that you can do better.

Oh, and by the way, I’m sorry to inform every nutritionist out there but if you really think that a bagel is a substitute for a doughnut you are missing the point. Granted they are both round and have holes but the similarity is only superficial!

So, Get Started Already

You have the basics – don’t be too ambitious, find a routine you can stick to, watch your diet. But the most important thing is just to get started!

Happy New Year and let me know how your fitness quest progresses through the year!

All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr

How Do Your Arms Stack Up to Other Gym Bros?

July 17, 2021April 28, 2023davidpwahr

Note: I continue to collect data for the survey mentioned below. This post is updated as information changes.

There is an old saying that starts with “every man knows two sizes about himself” and if that man is a bodybuilder it’s a safe bet that one of those sizes is how big his arms are!

Based on the popularity of some of my earlier posts on what is the average bicep size (see When is a Man’s Arm Considered Big? and How Do You Know if You Have Big Arms? for reference) I know that this is a topic of interest for many guys out there – in fact the number one way people find my blog is because they typed “average arm size” or “average bicep size” into their favorite search engine. So, let’s presume you’ve been lifting a while now, you know how big the average bicep is and you know that you compare well to the average Joe on the street. But how big is that dude posing over in the corner of the gym and posting to his Instagram account? Do you match him? That guy looks pretty jacked…how big are his ‘guns?’ and perhaps the most important question of all: “do I have big arms?”

Let’s see if we can get some answers to allay your fears and satisfy your curiosity.

Does Size Matter?

The short answer to this question is an emphatic…sort of.

It all depends what you are hoping to accomplish with your training. I’m going to go out on a limb and say that when most men start lifting it’s for one of two main reasons: 1) they want to get stronger (aka the “Charles Atlas Syndrome”) or 2) they want to look better (aka the “what ‘chu doing tonight?” syndrome).

If your goal is strength then yes, to a large degree, size does matter. But not in the way you might think. In general a bigger muscle is a stronger muscle. However, muscle size isn’t necessarily a good indicator of a man’s strength. I’ve known some 175 pound men who regularly outlift guys 50 pounds heavier. But, at some point size will be a factor. For example if a 175 pound man can bench 350 pounds he’s very strong pound for pound but has likely maxed out his capacity. Whereas if a 250 pound man can bench press 400 pounds he isn’t as strong per pound, but he’s got enough mass that he may be able to put up even more weight. It’s a matter of physics – it takes weight to move weight. There’s a reason that weightlifting competitions are divided into weight classes after all.

If, however, you are going for an aesthetic look of some kind. Perhaps to model, compete in bodybuilding, or catch the eye of a certain someone across the weight room, size does matter. You want to obtain proportions which show off your hard work in the gym and stretch your sleeves just enough to look good. But depending on your height and overall basic build you might be able to do this at a much smaller size that you think.

The Big Lie (or What to Really Expect)

The first thing you need to stop worrying about is the average bicep size of pro or any competitive bodybuilders. You don’t have to look far to find claims of exaggerated arm size which can lead to unrealistic expectations among natural lifters who are just starting out. Any bodybuilder worth his salt is going to claim that he has an arm which measures 20 inches (51 cm) or more. Arnold Schwarzenegger, for example, claimed he had a 22″ (56 cm) arm at his peak at a lean bodyweight of 235 pounds (107 kg) and a height of either 6’1″ or 6’2″ (187 cm).

However, even for one of the greatest bodybuilders ever, an arm that size is unlikely. I’m not saying that arms this big don’t exist, as I personally know a bodybuilder who has 20″ (51 cm) arms. But he is admittedly not natural and that measurement is flexed with a pump. To be frank, arms that big usually belong to men with high bodyfat percentages so they appear flat and without shape. Which in part defeats the goal of having big arms -which is to look and be strong.

The sad truth is that despite what you see on the internet or read in the muscle magazines (do they still have those?) you are not likely to get to a true 20″ arm with out extraordinary genetics and chemical assistance (prove me wrong guys – and more power to you if you do).

So, having said all this what can you expect. That’s were my recent survey came in.

Collecting Data

Getting some basic information on the arm size of guys who lift for non-competitive reasons was a little difficult. This is in part because apparently hanging out at the men’s locker room of the local Planet Fitness with a tape measure in hand is not only frowned upon, but can even get you a lifetime ban from the place (don’t ask how I know)! These left me to approached men I know in real life and through social media and ask them how big their arms are. To my surprise, most agreed to help out as they were curious, too.

I want to stress that my survey is unscientific. To my knowledge all the participants have lifted for at least five years and some for considerably longer. Weightlifting and bodybuilding is not necessarily their primary athletic activity at this time, but it is included in their regular workouts. A few of the participants are actively trying to build their arms up (6), some are trying to maintain size (3) and the others are just lifting to improve/maintain their health (6). My sample group, though I think diverse, currently only has 19 men in it.

Testing Conditions

For the reasons stated above, all measurements were self-reported by the participants. There was no consistency in measuring tapes or techniques. The men range in age from 21 years old to 61 years old – but age is not factored into my results. The tallest are 6’3″ (190.5 cm) and the shortest is about 5’5″ (165 cm). I did not factor in weight, bodyfat percentage or other bodily measurements such as chest and waist. However, to my eye at least, all can be considered muscular even if a few are rocking the so-called “dad bod” or, in my case, the “grandad bod.” Most are Americans, but because I was able to gather information through social media some of the participants are men who reside outside of the United States.

Most of the men had a large arm and a small arm. For the purposes of this survey I took the larger arm’s measurement. Four of the men mentioned specifically that their arms had been larger in the past but they had lost size during the pandemic or for other reasons.

Most importantly, to my knowledge, most are “natural” athletes who take nothing stronger than protein powder and pre-workout. I did not ask about the use of PEDs (performance enhancing drugs) though. These are just regular guys who lift on a regular basis. It’s intended to be a random sample of who you might meet in a typical gym and, let’s face it, in today’s culture you are likely comparing yourself to a couple of guys who are juicing but you don’t know it. Okay, I’ve got a couple ringers in my sample group who were once elite athletes and a couple personal trainers who lift for a living.

The Results

Let start with the numbers rounded to the nearest quarter inch or half centimeter:

Average Height – 70 inches (178 cm). Yes, they are a relatively tall group.
Median Height – 70 inches (178 cm). Seven men are 5’10” exactly and make up the most common height. The next most common height it 5’11” (180 cm) with three men this tall.
Average Arm Unflexed – just under 15 inches (38 cm).
Median Arm Unflexed – 15 inches (38 cm).
Average Arm Flexed – 16.3 inches (41.4 cm)
Median Arm Flexed – 16.25 inches (41.3 cm)

Average Difference Between Flexed and Unflexed Arm – just under 1.5 inches (3.8 cm). Median difference is 1.5 inches exactly (3.81 cm)

I threw the last measurement between the flexed and unflexed arm in for fun. Remember, when an arm is flexed the volume of the muscle doesn’t change, just the shape of it does. It’s my understanding that the difference in size between a flexed and unflexed arm can be an indication of how much fat is in the arm because you can’t flex fat. This is not true with the very lean man but may be true for those of us with a more substantial BMI. I’ve noticed myself that the leaner I get the greater this difference becomes. My difference is 2 inches (5 cm). The largest difference in the survey was at 2.5 inches (6.5 cm) and the smallest at a half inch (1.3 cm) which oddly enough was on a man who I know is very lean.

So what can we learn from the above information? I think the obvious take away is that if you lift you can expect your arms to get to at least 16 inches (42 cm) at a minimum regardless of height. Interestingly enough the tallest men in my survey, who were both 6’3″ (190.5 cm) did not have the biggest arms. That honor belonged to a man who stands 6’1″ (185.5 cm) with 18.25 inch (46.5.cm) arms. Likewise the shortest man at about 5’5″ (165 cm) had arms an inch larger, at 16″ (41 cm) than men 6 inches taller than him! However, in general, the men over 6 feet tall had larger arms. This probably shouldn’t be a surprise as a bigger skeleton has more room for muscle to grow. Even though overall proportions may make that taller man look leaner at a technically larger size than the shorter guys.

And before you get concerned that a 17 inch arm is too small – go read my blog post on when is a man’s arm considered big that I mentioned earlier. You’ll find out that the average non-lifter’s arms are much smaller. By several inches!

Conclusion

To sum everything up, it’s better to go for an arm that looks big than one which is actually big. Especially if you happen to be under 6 feet tall. Any man who is sporting a muscular arm that measures 16″ (41 cm) or more can consider his arms to be big. And likely, so will everyone else!

Stay lean, focus on the triceps as much if not more than the biceps, and you’ll be getting second looks because of the size of your “guns” soon enough. Tall guys, the good news is that you can likely build arms which exceed those of a man who is shorter. But, bad news, if you are like most of the tall men I know at least, you’re going to have to keep pushing on to 18″ (46 cm) to look really big. And remember, the true 18″ arm is rare.

If you need some tips on building big biceps check out another one of my blog posts The Secret to Building Big Arms Which No One Else is Willing to Share.

Well, what are you waiting for? Stop flexing in the mirror and go get lifting!

P.S. – do you want to participate in this survey? It’s not too late. Just comment or message me with your stats and I’ll add them into the sample group.

P.S.S. – want to know how your chest stacks up? Go to When is a Man’s Chest Considered Big.

All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr

Fitness Quest: 2020 A Year in Review

January 9, 2021January 30, 2021davidpwahr

Well, I’ve been away from this blog for far too long! I’m sure that both my fans have been wondering what I’ve been up to fitness-wise so here it is: not much.

I don’t have to tell anyone that 2020 was, at best, a weird year. For me the biggest adjustment was working mostly from home and I acknowledge that I’m fortunate to be able to do this. The other big adjustment was not being able to travel as I normally would. So you might think with all of this unscheduled free time being given to me because my normal after work activities being halted, especially community theatre as the biggest “time hog,” that my focus on fitness would have skyrocketed and that by now I’m a mass of lean, mean, old man muscle. Well, not so much.

Gyms closing didn’t help but that wasn’t the real issue. My biggest issue was adjusting to cooking at home. Which, if done right, is the way we should all go. However, I found that when confronted with a full refrigerator and pantry all day I tended to “graze” all day in addition to my regular meals. So like so many others my weight creeped up during the past nine-months but went way up starting about July according to my fitbit. I think the combination of eating all day and the loss of my regular cardio classes just finally caught up with me despite my regular walks. I also suffered a mysterious shoulder injury in September so my lifting was impacted. My bench press in particular. I did manage to continue weight workouts with the personal trainer in his home gym and with my brother-in-law in his. The spring, summer, and early fall saw me taking regular walks with my sister mostly every night. But the extra fat has refused to budge.

So, in an effort to make a change I’ve given into the marketing and am trying Noom. I have plenty of suggestions on how to improve the product which might be worthy of another blog entry after a few more weeks, but so far so good. It’s helped to remind me of things I already knew and I’m down about four (4) pounds so far (almost 2 kg).

Things I did discover while cooking for myself this past year – I do like a fairly wide variety of foods. The heart healthy Mediterranean diet is interesting and not that hard to make. Vegetables and fruits are filling and also tasty. Don’t get me wrong, hamburgers and fries are still a big portion of my diet (too big) but I do see the way and the light. Plus one of my new past-times is looking through cookbooks and thinking to myself “I can make that.”

The biggest news – I got through 2020 without a major health crisis! No ER visits, no surgeries. The Stelara I take to control my Crohn’s seems to be working and my gastroenterologist says that there is no sign of the disease. This means that, for the moment at least, I should be able to become as fit as my middle-aged body will let me. Yes, I still have a damaged heart from a previous heart attack. Yes, my kidneys are still below optimal function from my bout with Norovirus last year (did you forget that their are still other viruses out there waiting to get you? Keep washing your hands and covering your faces folks – thanks) but overall I’m stable and healthy. Minus a few occasional aches and pains. Also, I find it ironic that I can lift a small car off my chest if necessary (a very small car) but have trouble getting up off the floor. It’d be funny if it weren’t so true.

So, I’m done with 2020 and ready to move on to 2021. I can’t control what the world may have in store for me, but I can sure as heck control how I react to it and my own small corner of it.

Onward!

Fitness Quest: The Consequence of Measuring Muscle Mass

October 30, 2018December 20, 2019davidpwahr

So, in my constant quest for greater fitness I thought it might be fun to engage a couple friends in a challenge to see who could lose the most body fat in the next few months (by the start of spring). I decided that I should switch out my trusty Tanita scale that I’ve been using for some years with a Taylor scale that I’ve also been using on and off (to paraphrase that old saying: a man with one scale knows how much he weighs, a man with two is never sure). The reason being because though both scales measure body fat percentage – and are pretty close in their measurement – the Taylor scale has a few more

Scales — The Tanita and Taylor scales – both good

features including a calculation of hydration and muscle mass, all of which are uploadable into an app for easy tracking. For the challenge we have decided to use waist/hip ratio as our measurement tool, but I thought I’d follow my progress on the scales, too. Since I do weigh myself everyday anyway.

The “new” scale works nicely and as I said the body fat percentage corroborates with the other scale. But, today I took note of the other measurements. Fat mass was where I expected at about 25% (needs to be under 20), body water at 59% – a little dehydrated which isn’t surprising since my colon isn’t there absorbing water anymore since my ileostomy – and my muscle mass was at just over 30%. Now, you’ll notice that these percentages added together total more than 100%. I haven’t found it in the documentation yet, but I suspect that the body water figure is independent of the other two and is calculated off the remaining body mass (organs and skeleton). So, based on these readings my body is a little over half fat and muscle. So far so good right?

Well, I then wondered how my muscle mass compared with the average guy – you know, because we guys are all about measurements and comparisons with other men (to prove we’re better). Since I’ve been working out I’ve always assumed that I had more muscle

mass than most men. I know that my arms are larger, even now in their “depleted” state (a little over 15″ in circumference compared to the average untrained American male who is around 11″) they do flex and do not jiggle when I move them. I once benched 350 pounds and still am capable (I think) of a one time max of more than my bodyweight. Good for anyone, great for a man of my “advanced” years. Plus, you know, I have done squats in the past, too keeping my lower body pretty fit – even with too much fat around the hips (you should see the definition in my “marching band” calves).

So off to Google I go and search for “how much muscle does the average man have” and imagine my surprise to find out that according to my scale I not only have less muscle than the average man (about 60 pounds compared to livestrong.com’s average of 72 pounds). I thought, “okay, but surely my percentage is higher.” Nope…

Not only am I low for the average man, I’m low for a man my age and older! How is this possible? I was only in the hospital for a week and recovery for six weeks. Can muscle mass be lost that quickly?

Now, I did come out of the hospital 20 pounds lighter than I went in. This would equate to a loss of about 2 pounds a day for my 10 day stay, but most of the weight loss was early. I never figured out why it was so much, as I doubt that a meter of intestine (the full length of my ileum) weighs that much since it’s essentially a hollow tube of muscle and skin. Maybe it was because of all the stuff that was leaking into my abdomen was no longer there, a lot probably water weight, and maybe an incidental “liposuction” when they cut through the fat and muscle to get to my innards. I just didn’t know. However, I felt that when I cam out that my chest and shoulders had disappeared on me. Could I

Me in hospital — Me shortly after surgery in August 2018

really have lost that much muscle that quickly? Or is my scale wrong. Did one operation undo 30 years of weightlifting and bodybuilding?

I think it will be interesting to see what happens over the course of the next few weeks and months as I continue into my workout routine. I will admit that I wasn’t doing a lot prior to the operation but I was lifting twice a week and getting in some cardio. Plus, there was the cardio rehab I had just finished earlier in the late spring. Muscle memory is a wonderful thing, but we all know that as we get older we don’t bounce back as quickly as we did before.

In fact, most studies indicate that as we age we lose a significant amount of muscle with some, if I recall correctly, suggesting men lose as much as 10% of their muscle mass for each decade after 40 (or earlier). Most studies also suggest that this loss is as much due to inactivity as anything as we tend to move less as we get older and that working out becomes less of a priority when family and career get involved (thus the rise of the so-called “Dad Bod” someone with some muscle on them but it’s covered in a layer of fat).

However, there are also studies that suggest that this muscle loss can be slowed if not completely reversed. That, contrary to popular belief, even people in their eighties and nineties can gain muscle. Maybe not as fast as in our youth, but gains can be made. In fact, I feel that I was at my strongest in my mid to late forties. Not necessarily my fittest, just my strongest.

Which bring ups an interesting tangent. I had a conversation recently with a young man who I’ve befriended at work. He’s a bodybuilder (though I don’t think he would consider himself one since he lifts primarily for “fun,” but I’ve seen his before pictures and he’s clearly a bodybuilder) and he asked me an interesting question: “do you know how men keep getting stronger as they get older?” I replied that I had noticed the same thing myself, stating that many bodybuilders seem to hit their prime in their thirties and how I felt I gained strength well into my forties. But he then said, “no, do you know HOW men keep getting stronger?” and I indicated that I wasn’t sure, perhaps the body doesn’t actually fully mature until a man is in his twenties or later.

Now, I think I can answer that question a little better. Men who keep getting stronger as they age also don’t give up. They stay focused on being a little better each day, at lifting a little more, running a litter farther.

Basically, men get stronger as they age because they think they can.

I think that I can, too. The best is yet to come.

Onward.

Fitness Quest: Memories as Motivation

October 24, 2018December 20, 2019davidpwahr

So, the other day I was in a bit of a funk. Unusual for me as I’m normally pretty chipper these days (ha – I make myself giggle), but like everyone else I can get a good case of the “woe is me” and “life stinks” going on. This particular case was about the usual these days: “why can’t I lift this (insert heavy object name here)? I could last year. Easily!” or “can’t I bench more than that?” or “why does it hurt when I bend?” or my perennial favorite, “how come my shirt sleeves seem to have so much room in them?” (sleeve gapitis – it’s a real thing, Google it. Seriously.) All in all, I had a serious lack of motivation and started looking back to the “good old days” through pictures and social media posts.

What I found depressed me further. Here’s me goofing off after trying to climb one of Colorado’s 14,000 footers:

Here I am running a 5K:

Here I am looking possibly as buff as I ever have:

Here I am about to go surfing for gosh sake:

And the coup de grâce, here’s the weight I was benching just a year ago. 255 for reps and sets:

All the makings of a good sob fest and longing for the glory years. Are they gone? Am I a has been? Has age finally caught up with me? Questions I’m sure most of us have asked ourselves and if you haven’t, you will.

But, you know what? I decided instead of wallowing in self-pity that I was going to use these images to motivate me.

My lungs and legs are still good. I can climb mountains. Maybe not summit, but I didn’t do that before anyway. I was climbing in Idaho just this past summer (well after my heart rehab).

I can still run a 5K and did just this past July. I bet I can beat my time next year!

I’m increasing weight in my bench each week. I can keep going and bench even more than I did a year ago!

And as far as looking buff – well, modesty prevents me from saying so judge for yourself:

Surfing? Sorry, that was a one and done! Fun, but there are sharks out in the ocean.

The best is yet to come.

Onward!

Fitness Quest: Deep Vein Thrombosis!

February 25, 2017December 20, 2019davidpwahr

Those of you who have read my other blog posts know that I have a digestive disorder called Crohn’s. Though my case is well controlled and I’m responding very well to my current treatment (Humira) I’m always at risk of other complications. Well, one of those complications occurred this week and it wasn’t even one I was aware of: Deep Vein Thrombosis (DVT).

DVT is a potentially serious and life threatening condition where, in the simplest terms, a blood clot forms in a vein (usually the leg) and blocks the blood flow. The result is pain and swelling of the limb – yes it hurts. In about 1 in 9 cases, if I’m reading the stats right, the clot will dislocate and move to the lung causing a blockage in the lungs (a pulmonary embolism or PE) and resulting in death. Scary stuff! And it turns out that having an inflammatory bowel disease – like Crohn’s or Ulcerative Colitis – is a risk factor. Other risk factors are sitting still in one position too long (as in on a jet), a hereditary blood disorder known as “Factor V” which causes blood clots, injury, and others.

The good news is that we caught mine early, I’m on treatment (blood thinners) and there’s a good chance that I’ll get over this without any ill effects whatsoever (there’s also a chance I’ll have post thrombotic syndrome, aka PST, a couple years down the road, but I’ll cross that bridge if I come to it). Only time will tell and it may be as long as 6 months before I’m completely out of the woods.

There’s a lot of information on DVT on the web. Sites I used to gather my information and stats are:

Mayo Clinic
Cleveland Clinic
Centers for Disease Control and Prevention (CDC)
American Society of Hematology

I urge you to check out the facts for yourself and watch for the warning signs. If you have a leg cramp or strain in your leg that won’t go away, notice swelling, get checked soon. I thought my leg pain was just from lifting a heavy object the wrong way and waited almost a week before deciding that something was wrong. If I had been aware of the warning signs I could have started treatment that much earlier (that’s the warning).

In other personal fitness news:

Workouts: mine have been pretty blah since the New Year. Most people get geared up and motivated but for some reason I didn’t. I’m back on track with my weight training again – only upper body for now due to the DVT (and with my doctor’s permission). However walking and running is out of the question until the swelling and pain in my leg start to subside. I did get some good hiking in on a recent trip to Las Vegas and Death Valley recently though before the DVT hit.

Fitness and Nutrition: for whatever reason even with my exercise curtailed and my diet being, shall we say, lax my body fat seems to be decreasing even though my body weight is going up slightly each week. Could be a broken scale, could be that I’m doing something right and perhaps that my low carb, high fat strategy is more effective than I thought.

Well, as always the only direction to go is forward. So I’ll keep on keeping on.

Onward!

P.S. and for those who are not faint of heart, below is a picture of my good leg and afflicted leg side by side.

dvt-022517 — Can you guess which leg is swollen? Hint: it’s the one with no definition.

Fitness Quest: The Road Less Traveled

March 21, 2015December 19, 2019davidpwahr

It should not come as a shock to anyone who’s ever known or paid attention to me (or has read this blog) that I’ve had a long time interest in health, fitness, bodybuilding, etc. This interest goes back quite a ways to my first flirtations with the gym and working out in high school, through a more serious attempt during college, up to the current day. Yet, during all this time, even when I was at my strongest and curling more than 100 pounds and benching almost 1.5 times my body weight (when I weighed close to 240) I don’t think there was ever a time you would have called me muscular. Sure, I had big arms and a big chest but I also had (have?) a big butt and big gut to go along with them. In my quest for size and strength I only gave lip service to fat loss. So even though I could bench more than 300 pounds (which is why I’m glad I write down my workouts – it’s hard to believe that I was once capable of this) I couldn’t run around the block without the risk of heart attack. Though my arms taped at just over 17.5 inches in circumference when flexed (4.5 inches more than the “average” man’s) my biceps lacked peak – though my tris were pretty well defined – in short, I was big but not built. I wanted to look like a bodybuilder but I looked more like a Bluto (from the Popeye comic strip).

Over the years I’ve tried a variety of workouts with varying consistency. I always blamed my lack of consistency, genetics and even my Crohn’s for my lack of progress. Well, people with Crohn’s much worse than mine have made better progress (see my earlier blogs on Peter K. Vaughn and Peter Nielsen for examples) and I know men who have made dramatic changes in their physiques in the course of a few months.

Well, today in the grocery store I finally had a revelation. My problem has been in front of my for all these years. Why do I not look the way I want? Because I eat the way I want!

I’ve been told this over the decades by at least two personal trainers (maybe three), a nutritionist, friends, family and God only knows how many books on exercise, weightlifting, diet, and nutrition.

So, what am I going to do about this? Well, I’ve already started.

Now that I have my caloric intake under control I need to improve the quality of what goes into my mouth. I loaded up on fresh (or as fresh as we get now days) veggies and fruits. I avoided the sugary treats, and I have enough to last the week. I chose Greek yogurt over regular because it has fewer calories and more protein (need some dairy after all). Tomorrow I plan my meals out so that I’m not caught in a situation where I “have” to go through the drive-thru and I’m taking another look at my supplement plan. Currently, I’m not taking anything except iron and calcium that my doctor prescribed. I’m thinking of adding back in a multi-vitamin and fish oil. Possibly some glucosamine as well for joint health.

I currently feel better than I have in years so I’m determined not to squander this feeling. I may never lift 350 pounds again (or maybe I will, who knows) but I bet I still have time to see my abs. At least two of them…

Onward!