OK so I have a general template but based on what I am trying to accomplish or how my body is feeling I will adjust it. For example for the last year on bench I did nothing but high volume stuff on bench. Sets of 15 with no more than 2.5 minutes rest. I have recently adjusted to mid volume which is sets of 8

My shoulders which is today currently looks like:
seated overhead dumbel press 5x6@75
clean and press 5x8@140
overhead squat (condition L shoulder)
face pull (rehab)
goblet squat 4x10@110 (every day is leg day)

this stuff is all full range zero bounce strict movement

FW, definitely overindulging. Need to kick that.

I'm walking ~60min 3 or 4 times a week at the dog park. Mixed in light jogging this past week, but not nearly as regimented as I should. It's an activity that is painless so i should do more of it.

I'll need to work with my PT to define a moderate routine that I can do consistently.

Hello, my name is GG and I haven't had a drink of soda pop in 35 days.

Down from 179lbs to 177lbs in that time, but likely just normal day-to-day fluctuation. Having said that, the scale this morning did put me in the 176.x lbs range, which I haven't been for quite a while since peeking over 180lbs.

Going to try this no soda pop routine for another month (if I don't fall off the wagon) just to see what happens.

GcluelessweightlossnoobG

The wrist brace is coming off. I only feel it when I do something strenuous, like holding a cup of coffee palm up.

First two days back in the gym. Nothing exciting or overly tough as I am not cleared for the bar and can only do upper body stuff that I do in PT. I'm pretty ignorant to lifting that isn't the big 4, and I don't use machines too often so I don't know what's around, so I'm exploring more.

Little self conscious because I probably look silly with the lower weight but whatever, at least I'm doing stuff and the shoulder feels ok.

Day 3

Was cleared for RDL(hypertrophy weight/rep schema), curls, and some Superman's. Still feeling pretty self conscious but I think I've found a well-rounded enough routine until I can add back my barbell work.

Bike needs to get to the shop but planning to replace this stationary non-sense with either zwift or outdoor ASAP.

My problem with cereal is portion control. I'll go through a significant portion of a box in one night if I'm undisciplined enough. Then again...I was also mostly eating peanut butter and cocoa ball cereal from whole foods which ain't the healthiest choice.

I lost my job about a month ago and from a health perspective at least it has been a positive. Sleeping better, more home-cooked meals and gym time.

Weighed in at 183.9 today which is slight progress. I am planning to start weight lifting again which should help. I've had pain in my neck/shoulder area that made me completely stop lifting since April out of fear of making it worse. A few weeks ago I bought a new pillow and I have felt significantly better over the last few days, and this past Sunday I did a light lifting session and felt great. I thought the neck pain was due to hurting myself deadlifting a couple months ago, but I think it was more so due to a bad sleeping pillow, too much sitting and not enough stretching (all of which have improved recently).

Also have a complimentary one hour fitness assessment at my gym tomorrow. They will likely push to get me to pay for ongoing personal training which I am not planning to do. I plan on using some of the time just to have someone check my form on a few things like squats and deadlifts.

I hope you got the right treatment for that pain, probably not from the 1 hr sales pitch.

kicking off football lent at 174, 34 3/4". That waistline is well below where I normally am this time of summer. I hope that waistline is not a baseline.

wrapping it up at 33/168. Not bad two weeks waiting for Guiness&Wings

Meh...

Jurassic App not working anymore.

Thanks for nothing Garick!

Oops... wrong thread, and too late to delete.

As you were...

How unacceptable is it for me to use this thread to post my fat people stuff in at a high frequency? I find H&F gross but do find some benefit to letting it all hang out to strangers on the internet,

Go for it, I've used it as a personal accountability daily log before and found it helps.

Hello, my name is GG and I haven't had a soda pop in 4 months (noting that I doubt I went more than a few days without one in my lifetime leading up to this challenge).

I'm pretty much the exact same weight (with my normal +/- 2lbs fluctuations thru out) now as I was then.

I've heard a lot of "OMG, I stopped drinking pop and lost 15 lbs in 4 months" stories, but from my purely personal perspective, seems like a lotta BS.

Having said that, I'm going to stick with it only to see if it has any effect on my ~twice-a-year kidney stone production.

GnotbelievingthehypeG

Hey, sixsevenoff here. I recently turned 21. Prior to my senior year of high school I had always been 5-10 pounds overweight, and outside of baseball, which isn't the most active sport, I was a lazy ****.

Senior year (17 years old) my mom told me she'd get me a planet fitness membership if I wanted, since she was getting one...I had never really thought about it, but sounded cool, thanks mom. At first I started going every day with a friend, but still ate like complete ****. I lost five pounds overall senior year, but looked decent.

Welp, leading up to freshman year of college I decided I could look and feel REALLY good if I dieted properly and also amped up the workouts. Just like that, no joke, I completely stopped eating all junk foods, kept calorie counts, and added ~30 minutes to my workouts every day. I have kept on this all through college. Junk food means literally everything from a piece of candy to crackers, yes that strict. My only cheat is beer, which I enjoy 1-2 times a month (since I turned 21 of course )and notice zero adverse effects.

I have missed about five days at the gym over the last four years, and only due to either awful cold or two cases of extreme hangovers. I am male, 5'11", 165 pounds, and look great.

If anyone needs any help with dieting or exercise plans, let me know! If I miss the gym, I feel empty. I can't imagine playing cards without a workout beforehand.

Really inspiring stuff posted lately. I think if I could manage to cut out the alcohol this would be the single biggest improvement in my life and physique. the booze itself is a problem these days but it also enables me to buy calzones and takeout pizza. I hate an extra large salami pizza yesterday over the course of the day. not sure how many cals that is but I imagine it is at minimum 2000 alone

I drink and eat because im sad. Im sad because I drink and eat.

unable to embed 4 sum reason

https://www.youtube.com/watch?v=XGAV...has_verified=1

Making changes that you can commit to are important. A few years ago I committed to dropping some weight and I thought about giving up alchohol, and realized it was a fool errand. I ended up losing the weight through just solid exercise routines and cutting calories elsewhere (lunch/snacking). Far happier for it and much likelier to suceed.

So if you think its sustainable, go for it. Otherwise, try to go with something you think you would be happy to / capable of changing.

Portion control FTW.

When I do a cheat meal. I generally dont go hog wild. I was really craving processed carbs the other day. I went out for pizza. Got 2 slices of kick ass pizza. Ate the sheeyit outta em. Prolly could have had 6 more if I wanted. But I enjoyed the hell out of em and closed the books on that meal.

It aint rocket surgery. IRTM highlights a point that I love. It MUST b sustainable. Otherwise u just gunna yo-yo like a big dog. And then u gunna need 2 sets o clothes...and aint no one got time 4 that

+1 to sustainable

Becoming fat is likely due to lifestyle choices and that's what needs to change. Otherwise you'll gain it back once you're finished with whatever diet you choose.

Anecdotally, getting injured helped me learn that despite losing triple digits I didn't know shyt about nutrition. I couldn't work out for over 12 weeks. I couldn't rely on 12hrs a week of training to keep from gaining weight or to continue to lose weight.

I still love beer, wings, ice cream, and pizza. Life without them is not gonna happen. But I can account for it and act accordingly. IIFYM, pretty much.

That's why I cycle instead of prohibition. It's a lot easier to give up hangoversteins when you know exactly where on the calendar it's coming back.

I'm currently doing this. 3 weeks into a 30 day keto focus with no alcohol. Taking a break when I travel to NYC in ~week. I'll do another 30 when I get back to shed the back end of this injury weight. I'll figure out where to go from there.

Have you done this before? please post the results when you are finished.

I have, a little over a year ago. Dropped 35lbs doing keto and an 16:8 intermittent fasting approach over several months, then switched to IIFYM for maintenance.

This time has been less dramatic as I'm down ~9lbs. I was hoping I would be closer to down 15 by now. That being said, I'm only now able to get back to a regular training schedule, which helps with keeping in ketosis.

My go-to meals:
Turkey, cheese, pepperoni, avocado, and mayo rollups
Eggs, bacon, and avocado
Riced cauliflower w/ whatever protein
Mashed cauliflower with pork chops or steak
Rissoto cauliflower with sausage
Chicken crust pizza
Omelettes
Egg bites
Lettuce wrapped cheese burgers

Snacks/deserts:
82% dark chocolate (5g net carbs per 3 squares)
Dark cocoa covered almonds
Peanuts
Meat sticks
String cheese
Halo top ice cream