GoldenTongue Posted November 28, 2022 Share Posted November 28, 2022 Started training again in June after a 2+ year layoff: COVID, long hauler symptoms, office job, and laziness all combined, and managed to gain a good 70+ lbs and reached 300 lbs in May, which served as the wake-up call I needed to start getting my ass in shape. ~ 6 months later, I’m down 45 lbs, while also being stronger than at any point before in my life. Squatted 500 for a single on Thanksgiving, and also benched 305 for one. On OHP I’ve done 195 for three, and for DL, I’ve done 450 for five. Barbell resistance training five days per week, with KB swings done in intervals pretty frequently. A part of me wants to shift gears a bit in the new year and make endurance/VO2 max training more of a priority, but by the same token, I’m loving pushing new boundaries for strength and power; compromising on that by doing more interval/cardio work is going to be a tough pill to swallow. 1 2 Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted November 30, 2022 Share Posted November 30, 2022 On 11/28/2022 at 9:02 AM, GoldenTongue said: Started training again in June after a 2+ year layoff: COVID, long hauler symptoms, office job, and laziness all combined, and managed to gain a good 70+ lbs and reached 300 lbs in May, which served as the wake-up call I needed to start getting my ass in shape. ~ 6 months later, I’m down 45 lbs, while also being stronger than at any point before in my life. Squatted 500 for a single on Thanksgiving, and also benched 305 for one. On OHP I’ve done 195 for three, and for DL, I’ve done 450 for five. Barbell resistance training five days per week, with KB swings done in intervals pretty frequently. A part of me wants to shift gears a bit in the new year and make endurance/VO2 max training more of a priority, but by the same token, I’m loving pushing new boundaries for strength and power; compromising on that by doing more interval/cardio work is going to be a tough pill to swallow. Well this is a name I’ve not seen in a long time. 1 Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted November 30, 2022 Share Posted November 30, 2022 Working out sick is rough this time, it was harder with Covid, thors-beard. 1 Quote Link to comment Share on other sites More sharing options...
Mr.Vic20 Posted November 30, 2022 Share Posted November 30, 2022 49 minutes ago, TUFKAK said: Working out sick is rough this time, it was harder with Covid, thors-beard. Yes sir! Running with a cold is absolute bullshit, but the show must go on... Honestly even the running, while shitty, is doable but going right to the free weights 5 minutes after the run is done makes me feel like I'm a hollow man. Still hit my goals, but I'd be a liar if I said I didn't have moments of thinking, "this whole life shit is a bit much!" Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 6, 2022 Share Posted December 6, 2022 First workout since I got sick. Took me 90 minutes to get through a light back width session; I was dying. No cardio for obvious reasons. Imma deny my fiancé “cardio” for another week out of spite at this point. When I can get through a without without dying she can get it. 😂 1 Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 18, 2022 Share Posted December 18, 2022 I was thinking about getting these Thigh Master for Man,Inner Thigh Exercise Equipment , Exercise Arms, Buttocks, Thigh Master Sculptor Machine and CAP Barbell Ab Trainer. Do you think they would help? I'm not sure how good they are. I have issues with back pain doing situp Quote Link to comment Share on other sites More sharing options...
SuperSpreader Posted December 18, 2022 Author Share Posted December 18, 2022 13 hours ago, Remarkableriots said: I was thinking about getting these Thigh Master for Man,Inner Thigh Exercise Equipment , Exercise Arms, Buttocks, Thigh Master Sculptor Machine and CAP Barbell Ab Trainer. Do you think they would help? I'm not sure how good they are. I have issues with back pain doing situp What are your goals? Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 18, 2022 Share Posted December 18, 2022 6 minutes ago, SuperSpreader said: What are your goals? Drop from 285 to 185 and work on my stomach, inner thighs, and arms. I have a pedal machine and a 40-pound kettlebell. Quote Link to comment Share on other sites More sharing options...
best3444 Posted December 18, 2022 Share Posted December 18, 2022 13 minutes ago, Remarkableriots said: Drop from 285 to 185 and work on my stomach, inner thighs, and arms. I have a pedal machine and a 40-pound kettlebell. You DO NOT need to workout to lose weight. I recently just dropped 15lbs in 2 weeks by simply changing my diet. Smoothies, protein shakes, water etc. I'm never hungry and lost so much weight by not eating shitty food. Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 18, 2022 Share Posted December 18, 2022 2 hours ago, best3444 said: You DO NOT need to workout to lose weight. I recently just dropped 15lbs in 2 weeks by simply changing my diet. Smoothies, protein shakes, water etc. I'm never hungry and lost so much weight by not eating shitty food. I eat way better compared to what i used to eat. Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 18, 2022 Share Posted December 18, 2022 Something like this would be nice and i would get a better cardio workout $159.99 on Amazon. I'm not sure how long my pedal machine is going to last. @TUFKAK What do you think of this? Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 18, 2022 Share Posted December 18, 2022 6 minutes ago, Remarkableriots said: Something like this would be nice and i would get a better cardio workout $159.99 on Amazon. I'm not sure how long my pedal machine is going to last. @TUFKAK What do you think of this? Go run Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 18, 2022 Share Posted December 18, 2022 Just now, TUFKAK said: Go run I have to use a cane to walk for a short period before my knee starts throbbing and my foot goes numb. I hope if i can lose some weight that maybe that would help. Last time i visited the foot specialist he said i have neuropathy in my foot. Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 19, 2022 Share Posted December 19, 2022 One goal is to get in better condition to run another marathon late 2023/24. Maybe we could set up a bet? Quote Link to comment Share on other sites More sharing options...
Air_Delivery Posted December 19, 2022 Share Posted December 19, 2022 1 hour ago, Remarkableriots said: I have to use a cane to walk for a short period before my knee starts throbbing and my foot goes numb. I hope if i can lose some weight that maybe that would help. Last time i visited the foot specialist he said i have neuropathy in my foot. You aren't going to lose weight by cardio unless you are in very good shape. My last bike ride was 47 miles @ 17.5 MPH and I'm still having to restrict calories to lose weight. You need to set realistic goals and calorie retriction is really your only way to lose weight. If you are very overweight right now I would avoid any running due to the stress on your joints. And if you eventually plan on running a marathon you need to first start wtih comfortably running a 5k first. These pie in the sky goals are a reason why people quit so often. Quote Link to comment Share on other sites More sharing options...
Air_Delivery Posted December 19, 2022 Share Posted December 19, 2022 4 hours ago, best3444 said: You DO NOT need to workout to lose weight. I recently just dropped 15lbs in 2 weeks by simply changing my diet. Smoothies, protein shakes, water etc. I'm never hungry and lost so much weight by not eating shitty food. I highly doubt you lost 15 lbs of pure fat in 2 weeks. I'm guessing the vast majority of that is water weight. Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 19, 2022 Share Posted December 19, 2022 36 minutes ago, Air_Delivery said: You aren't going to lose weight by cardio unless you are in very good shape. My last bike ride was 47 miles @ 17.5 MPH and I'm still having to restrict calories to lose weight. You need to set realistic goals and calorie retriction is really your only way to lose weight. If you are very overweight right now I would avoid any running due to the stress on your joints. And if you eventually plan on running a marathon you need to first start wtih comfortably running a 5k first. These pie in the sky goals are a reason why people quit so often. I'm restricting my calorie intake while doing cardio workouts which i meant by eating better. Quote Link to comment Share on other sites More sharing options...
SuperSpreader Posted December 19, 2022 Author Share Posted December 19, 2022 You might be better off adding a little strength training with your diet, maybe getting something like this to start and doing basic presses, rows, squats, overhead presses, etc to start to build your strength. Amazon.com A.CO The other thing to look at is local community rec centers. Here there's two I can think up attached to local parks, they're cheaper than gyms and the YMCA and you'll be able to use these machines + maybe go on small walks around the park. 1 Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 19, 2022 Share Posted December 19, 2022 I'm going to try to track my calorie intake on here. I haven't kept track of Diet & Sugar free soda and flavored zero calorie water i drink. 12/18 Spoiler Breakfast Cereal life original about 2 cups 320 C fat free milk 2 cups 180 C Dinner Sonic Drive-In Jumbo Popcorn Chicken, small 330 C(shared some) Sonic small fries 130 C(shared half) Sonic Drive-In Mozzarella Sticks (4 pieces) 390 C Sauces 4 Ketchup packs, Marinara sauce and honey mustard 145 C Today's total 1,350-1,495 calories 12/19 Spoiler Breakfast Cereal life original 1 cup 160 C. Fat free milk 1 cup 90 C Dinner ! Margarita 410 Frederick's cooked shrimp 98 C snacks Oiko's triple zero mixed berry 90 C Michigan grown apple 130 C Red grapes 90 C Sugar free chocolate wafers 130 C Fat free milk 1 cup 90 C Unsalted tortilla chips and salsa 160 C Total 1,448 C 12/20 Spoiler Breakfast Denny’s Santa Fe Sizzlin’ Skillet 720-1,000 C Orange Juice 210 C Dinner Oiko's triple zero mixed blueberry 90 C Frederick's cooked shrimp 98 C Baozza! Italian Sausage 420 Total 1,818 12/21 Spoiler Breakfast Cereal life original 1 cup 160 C. Fat free milk 1 cup 90 C Lunch chicken chimichanga 810 C Chips and salsa 800 C Rice and beans 420 C Dinner Oiko's triple zero mixed blueberry 90 C Red grapes 90 C Cookie 160 C Salmon 300 C Today 2,920 C I didn't realize how many calories today without the calories on the menu. I had to look them up. Quote Link to comment Share on other sites More sharing options...
best3444 Posted December 19, 2022 Share Posted December 19, 2022 5 hours ago, Air_Delivery said: I highly doubt you lost 15 lbs of pure fat in 2 weeks. I'm guessing the vast majority of that is water weight. I've done this before. I can lose a significant amount of weight quickly and keep it off when I do my particular diet. I was eating so fucking bad. My meals were gigantic. It was more than water weight believe me. People noticed i looked thinner. Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 20, 2022 Share Posted December 20, 2022 If you go out to eat and they list a range for calories do you just use the highest listed to be on the safe side? For example Denny’s Santa Fe Sizzlin’ Skillet 720-1,000 calories. Just put down 1,000? Quote Link to comment Share on other sites More sharing options...
SuperSpreader Posted December 20, 2022 Author Share Posted December 20, 2022 Use the big one 1 Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 21, 2022 Share Posted December 21, 2022 Is 1,400-2,000 Calories a day a decent goal to lose weight while exercising each day? Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 21, 2022 Share Posted December 21, 2022 34 minutes ago, Remarkableriots said: Is 1,400-2,000 Calories a day a decent goal to lose weight while exercising each day? I’d need more info to fully answer this Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 21, 2022 Share Posted December 21, 2022 20 minutes ago, TUFKAK said: I’d need more info to fully answer this What info? Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 21, 2022 Share Posted December 21, 2022 10 minutes ago, Remarkableriots said: What info? Height, weight, body fat, activity level, chronic health conditions. Quote Link to comment Share on other sites More sharing options...
Remarkableriots Posted December 21, 2022 Share Posted December 21, 2022 40 minutes ago, TUFKAK said: Height, weight, body fat, activity level, chronic health conditions. 6 foot, 278 pounds, not sure but I'll ask at my next Dr. visit, using pedal machine instead of staying sedentary, high blood pressure and diabetic that i know of. Hopefully I'll visit the Dr. within a month. Quote Link to comment Share on other sites More sharing options...
best3444 Posted December 21, 2022 Share Posted December 21, 2022 I eat less than 2,000 calories a day during the week. On the weekend I treat myself and it goes over 2,000 calories. I maintain a good weight in this rhythm. I'm 6'3 205lbs. Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 21, 2022 Share Posted December 21, 2022 6 hours ago, Remarkableriots said: 6 foot, 278 pounds, not sure but I'll ask at my next Dr. visit, using pedal machine instead of staying sedentary, high blood pressure and diabetic that i know of. Hopefully I'll visit the Dr. within a month. I did this calculation by just substituting in bmi for bf%. And I gave you a slightly higher activity factor score. total dietary needs are roughly 3300 so a restriction of 2k will be more than adequate. I’d not go sub 2k especially with your dm history. 1 Quote Link to comment Share on other sites More sharing options...
SuperSpreader Posted December 22, 2022 Author Share Posted December 22, 2022 10 hours ago, TUFKAK said: I did this calculation by just substituting in bmi for bf%. And I gave you a slightly higher activity factor score. total dietary needs are roughly 3300 so a restriction of 2k will be more than adequate. I’d not go sub 2k especially with your dm history. Ooh ohh do me. I gained 35lbs since March because I gave up on life after my dog died. 5'10" 255 32% body fat (according to my Fitbit scale) Waist 35, was 33 My day job is sitting all day and mentally taxing problem solving and annoying/frustrating terrible people. I'm talking Elon Musk style morons. I am getting back into the routine of things. I walk 30-40 min every morning. I go to the gym 3-4x a week for about 2hr, trying to get back into the daily routine. Right now I'm: DB Press 90lbs (180lbs) Squat 325lbs Rope pulls (front and overhead) - 210lbs Decline situps w/45lb plate x30 I dunno, other stuff 1 Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 24, 2022 Share Posted December 24, 2022 On 12/21/2022 at 5:12 PM, SuperSpreader said: Ooh ohh do me. I gained 35lbs since March because I gave up on life after my dog died. 5'10" 255 32% body fat (according to my Fitbit scale) Waist 35, was 33 My day job is sitting all day and mentally taxing problem solving and annoying/frustrating terrible people. I'm talking Elon Musk style morons. I am getting back into the routine of things. I walk 30-40 min every morning. I go to the gym 3-4x a week for about 2hr, trying to get back into the daily routine. Right now I'm: DB Press 90lbs (180lbs) Squat 325lbs Rope pulls (front and overhead) - 210lbs Decline situps w/45lb plate x30 I dunno, other stuff Sorry solstice festivities killed me. basically calculation shows 3500 to maintain current, subtract to 2500 to lose. We need to work on that routine though. 1 Quote Link to comment Share on other sites More sharing options...
SuperSpreader Posted December 24, 2022 Author Share Posted December 24, 2022 3 minutes ago, TUFKAK said: We need to work on that routine though. How so? (Wasn't literally my routine but curious) Quote Link to comment Share on other sites More sharing options...
TUFKAK Posted December 24, 2022 Share Posted December 24, 2022 5 hours ago, SuperSpreader said: How so? (Wasn't literally my routine but curious) Talk to me about your routine then. Cause on that I see several things missing etc. Quote Link to comment Share on other sites More sharing options...
SuperSpreader Posted December 24, 2022 Author Share Posted December 24, 2022 5 hours ago, TUFKAK said: Talk to me about your routine then. Cause on that I see several things missing etc. Typical - Foam Roll - 25 min Legs front, side, back Hips Torso, back Stretches (lots of legs and hams - sweating a little at the end) Squats 185x10 275x10 325x10 225x5 135x5 DB Press (flat bench) 75x10 80x10 85x10 35x8 40x8 45x8 50x8 55x8 60x8 65x8 70x5 75x5 80x5 85x5 90x5 95x5 Rows 65x10 75x10 85x10 Rope pulls, overhead pulls (alternating) 210x10 (pull) 180x10 (overhead) 210x10 (pull) 190x10 (overhead) 210x10 (pull) 200x5 (overhead) 210x10 pull 210x5 (overhead) Decline situps holding 45lb plate 30 Rower 5 min Preacher bench single arm curls and overhead DB press alternating 37.5x8 (curls per arm) 37.5 (op press per arm) 40x8 (curls per arm) 40x8 (op press per arm) 42.5x8 (curls per arm) 42.5x8 (op press per arm) Usually this is my routine with small variations. Sometimes I add the leg press machine going up to 7 plates, sometimes I use the free motion machine for shoulder stabilization, or side db lifts. Not always tho. Quote Link to comment Share on other sites More sharing options...
best3444 Posted December 24, 2022 Share Posted December 24, 2022 Today I'm easily going over 2K calories. Quote Link to comment Share on other sites More sharing options...
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