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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 Refactor your body with DevLifts. They have a few different programs: 1) fit.Start (normally $19/month) has a few options (lean, bodyweight, and strong). Workouts are delivered via email each month, with access to a Slack community for questions and accountability. 2) Premium (normally $199/month) is a custom-tailored option, where you get your workouts and nutrition advice after answering a questionnaire. They also check in with you each week via Slack to see how it’s going and make changes if necessary. Get 50% off fit.Start plans with code SYNTAX and 50% off Premium with code TASTY. Sentry - Sponsor If you want to know what’s happening with your errors, track them with Sentry. Sentry is open-source error tracking that helps developers monitor and fix crashes in real time. Cut your time on error resolution from five hours to five minutes. It works with any language and integrates with dozens of other services. Syntax listeners can get two months for free by visiting Sentry.io and using the coupon code “tastytreat”. 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