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

××× SIIIIICK ××× PIIIICKS ×××

Scott:
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