In this episode of Syntax, Scott and Wes talk about fitness — how to stay in shape as a developer, nutrition, goals, and more!

DevLifts - Sponsor

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Sentry - Sponsor

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Show Notes

4:42 - Past year reflections

• Scott

  • Tried several different lifting
  • Breaking didn’t happen as much, so my cardio took a hit
  • I finally found a full body plan / bro split that has been very effective
  • Weight belt has really helped my form

• Wes

  • Overcommitted in 2019
  • Feeling great - physically
  • Gained about 12 pounds past where I want to be - rough year!
  • Noticeable loss in energy when I don’t hit the gym
  • DevLifts since November
  • Cardio / HIIT up

12:15 - What we’re doing now

• Scott

  • 4 day split
  • Chest/Triceps
  • Back/biceps
  • Shoulders
  • Legs
  • Abs every day

• Wes

  • 3 days a week
  • Set A - Chest and back
  • Set B - Legs and chest
  • Set C - Legs and back

• Cardio finisher (BLASTERS)

• At home helpers

  • Kettle bells
  • Foam roller

30:32 - Nutrition

• Scott

  • Nothing too hardcore, salads for lunch - not religiously though
  • Good dinners
  • IF occasionally (e.g. not eating before 10 and not eating after dinner snacks)
  • Desert items allowed

• Wes

  • Macro Tracking - still want to enjoy things
  • Low Carb
  • High on veggies
    • Brussel sprouts
    • Green beans
    • Salads
    • Chickpeas
    • Olives
  • Still super into fermentation, crunchy + sour + fizzy + spicy
  • No sweets either
  • Beer is my downfall

41:04 - Supplements

• Scott

  • Not doing anything right now other than high quality protein
  • On meds for nerve damage
  • Probiotic
  • Fish Oil
  • Psylluim husk

• Wes

  • Megafood Men’s Once Daily Multivitamin - they are natural and organic, empty stomach
  • Magnesium
  • Fish Oil
  • Lions Mane
  • Ashwagandha
  • Shilajit

53:49 - Year Looking Forward

• Scott

  • New gym remodel going to help life
  • Yoga once twice a week
  • Breaking once a week
  • Lifting every day
  • Stretching every day
  • VR Gaming (I burned 400 cals last night playing Super Hot)
  • Goals to dead lift 350, weighted GHR, continue to progress at current rate
  • Make cardio a thing

• Wes

  • Lose a Few Pounds + Energy + consistency
  • Kettle Bells in office
  • Consistent Gym before life takes a dive
  • Lock down macros
  • Stretches
  • Less beer
  • HIIT

Links

• HeavySet App
• Syntax 020: Fitness, Nutrition, and Losing Weight
• Syntax 084: Fitness for Developers
• Skinny Taste Recipes
• Daniel Tiger
• MegaFood Men’s One Daily Multivitamin
• Examine.com
• Caffeine App
• Superhot VR

××× SIIIIICK ××× PIIIICKS ×××

• Scott:

  • Fitness Blender
  • Bob & Brad YouTube Channel
  • Jeremy Ethier YouTube Channel

• Wes: TechBoss Torch Lighter

Shameless Plugs

• Scott: Level Up Tutorials Pro - Sign up for the year and save 25%!
• Wes: All Courses - Use the coupon code ‘Syntax’ for $10 off!

Tweet us your tasty treats!

• Scott’s Instagram
• LevelUpTutorials Instagram
• Wes’ Instagram
• Wes’ Twitter
• Wes’ Facebook
• Scott’s Twitter
• Make sure to include @SyntaxFM in your tweets