That's quite a day.

Good job on the boat race.

FW, you're gonna be sub-6:45 fairly "easily" if you keep at it, I have little doubt. Takes a lot of stones to commit because bonking is always in the back of your mind. Try throwing a few power 10s into a couple of your 500 splits and I'd wager 6:50-6:55 is within reach given your current fitness level.

yeah, I'm lucky to have always had a good lung capacity and natural conditioning and so it's come back pretty fast, but I can definitely get fitter still and then getting used to the distance and trialling different strategies will definitely help too.

Yesterday I went out too quick. 1.40 for 500 (including 1.32 at 200m!) then deliberately slowed in middle half. Got to 1500m averaging 1.45.8 and almost made the decision to go for sub 7 but chickened out. Next time I'm going to aim for 1.44, 1.45,1.46 and then go balls out for the last 500

other thing I need to play with is drag factor and damper settings which I'm only just studying and playing with now. I have always used a low stroke rate (21 ish) and a high damper setting generally which allows me to put a load of power into the stroke but isn't optimal at all in terms of getting the most out of my conditioning level. so I'm going to be playing with a setting of 5 and 4 the next week in my long rows and try a 25 stroke rate and see how that feels

Nice, we were always told to put drag between 4 and 5 so that makes sense. Low and slow is good for going long but for 2ks I'm at least at a 28.

I recommend to everybody the book The Obesity Code. It's helped me a lot but I'm still 20 pounds overweight so no brag here. I liked his follow up book the Diabetes Code too.

Had very strong urges to get pizza late night on Saturday and resisted. Down 10 pounds- I am finally seeing a difference. 3 weeks ago, I would’ve just given in and ordered the pizza by justifying that I was working hard without any results - so who cares.


Sent from my iPhone using Tapatalk

Just got my bicycle piece (bottom bracket) and installed in this weekend and now good to go. Really hoping getting back to my daily after-work bicycle ride will help stem off gaining some pounds. But if I get to 185 lbs, you might see more of me in here.

GgettingoldereverydayG

Nice werk mang!!! Stay focused and great things will happen

good job miami. it gets easier once you get into the zone and your body realises it doesn't need so many cals.

Now you're a few weeks in it's OK to give yourself a carb reload/mulligan once a week or so too, I reckon. I'm about 7 weeks in now and no way I could have been super strict the entire time

Thanks guys. I definitely will have some cheat days come June since we are planning a vacation. Hopefully I will be down 15-20 pounds by then so the damage isn’t bringing me back to the starting point.


Sent from my iPhone using Tapatalk

DL and shoulder pressed at night, woke up with a bump on wrist=forearm. Turning a doorknob hurts. EAD weightlifting.

there's definitely some science out there that a 'carb reload' night every 8-10 days actually helps weight loss for those on heavily carb reduced diets like keto

very difficult to hurt your wrist/forearm on DL so must be pressing. what is your hand angle like? maybe try lifting with hands more in line with forearm/wrist angle?

Odds are the press but I was experimenting with alternative grip width on the DL (giraffe builds should never DL sumo style).

Two votes for the daily sausage.

Just had an identical injury- took 10 days to heal.

I iced it a ton and focused more on cardio.

Get well


Sent from my iPhone using Tapatalk

I am not working hard and have negative results yet still manage to justify ordering the pizza.

What’s your secret to resisting?

I lost another 2.4lbs last week. Now down 85.4 kg which is 187. Total loss of 23lbs since late Jan and 17.5 since late Feb when I started the dieting.

Am now within the 83-86 kg range which is my 'happy with my weight' range, albeit as ever...the more you diet and the more you look at your physique, the more you think 'I could definitely lose another 7-10lbs. 10lbs would get me into low double figures BF and 6 pack territory and would be lighter than I was even when I ran my marathon, but 5lbs should be achievable and then we'll see from there. I've got quite a boozy Easter weekend and I've had a shocking week business wise, so I'm gonna find it hard to stay pure, but my plan is to have very disciplined days around the parties and then get back on the wagon for a few more weeks after the weekend. Goal is to weigh in sub 84kg in 3 weeks.

A good training week with some lifting, some o lifting and body weight stuff and at least a 20 min row or spin cycle at the end of each weight session. Did a 18.58 5k row on the weekend which was a big improvement from my last 5k and if I can get some sleep over the next few days, I'm gonna go for either a 1k or a 2k PR on the weekend

Just forced myself to go to sleep instead.


Sent from my iPhone using Tapatalk

Did it. On a hangover and 5 hours sleep as well

One of my weight loss secrets is to "eat sleep."

My condo is walking distance from the strip and when I lose 3 buy ins the urge to stop at the multitude of places to get delicious food at midnight is always sky high but I just force myself to go home, rub one out, and pass out.

Was 233 Monday night (my bday) after eating myself to death for like the last month. My final meal was an entire Chicago deep dish pepperoni, peppers, onion, mushroom stuffed pizza meant for 2-4 people and then I polished off an entire pint of Ben and Jerry's Salted Carmel Core ice cream.

220 and change today. 210 and visible abs again by the end of May is the goal.

I’m secretly packing on mad lbs of pure fat and partying it up so I can be a weight loss hero later.

Good job skinny boys

Great fkcing job

Feely practicing his rowing so he can escape spider land in the middle of the night and paddle himself to America.

What kind of crazy seafaring contraptions do Australians have? Do they just like tie a bunch of sticks and animal skins together or something