you're inevitably going to lose some strength as you lose weight, because some of the weight you lose will be muscle. albeit at your stage of lifting, you should still be making solid gains with good intense lifting to offset this.

better question (I think at least) is how to hold onto your muscle mass while losing weight..which should obviously lead to maintaining strength. And the way to do that is with high protein, high fat low carb/sugar diets. Keto is super tough to train hard on, because it depletes you so much, but it's the most effective at maintaining muscle mass. I favour paleo diet as method of cutting weight while maintaining muscle and also feeling strong enough to train. Weight losses aren't as dramatic but imo, it's a more realistic option for the medium term - I generally lose 4lb the first week and then 2.5 for each of the next 4 weeks on it.

worst diets are chicken soup/lemon juice type things. at my work years ago, we had a weight loss comp but we did it as body fat comp % loss over 6 weeks with pre and post DEXA scans. There was a fat/obese guy who lost 25lbs over the 6 weeks and looked a load thinner. We all assumed he'd crush the competition but he didn't lose any fat at all - it was basically all water & muscle - he'd be having 1 bowl of soup a day or sth stupid.

I'm just back from my holiday and was on the Malteser, Bacon and Beer diet. Am gonna do a 4-6 week paleo diet with no bad carbs, sugar or alcohol with DEXAs pre and post. May also do my 1RM lifts on day 1 and last day and see if I can make it pseudo scientific...albeit because of my disc injury, 1RMs will only be bench, press and pull ups.

Time to get back to exercising. I was a lazy ass for a couple of weeks as my workout buddy was off of work for two weeks. The accountability gained by having someone to run and lift with is remarkable.

I have been eating absolute garbage in that time too. Just went through a crazy couple of weeks at work. My diet suffers when I don't take time for meals.

want to join me?

https://forumserver.twoplustwo.com/8...etter-1691095/

Let's go!

Ran 4 yesterday:

Have you looked into negative splits for your endurance work? Specifically the last half, your splits should be lower than the first half. It appears you have the inverse of that, so I was curious if there was a reason?

Most of the time my miles get faster - this run was uphill on the way home and I was running with other people.

Here is when I run solo:

Why?

Just a few reasons: lactate management, aides in pacing, finishing strong becomes habit, confidence later in race.

It's something ive used for both triathlon and half-marathon training. I noticed on that last run they were getting slower, but looks like he already does it while alone.

Lactation itt

A couple of 4 mile runs this week.
Lifted for the first time in 3+ weeks and lost a lot of ground on squat and bench, but somehow OHP and DL were about the same. I could barely walk for 3 days, so sore.

Went through ~3 weeks of max work effort in the office - really burnt me out across all things (diet and exercise included). My job has crazy variance and stress - I have started to enjoy my runs with a buddy at work as a time where there is nothing else to do but run and BS.

Weight is drifting back up... so going to team up with FW for motivation.

bump - did yo manage to start a weight loss program?

I have been running a bunch, struggling to diet, and haven’t been lifting much at all.

Tapatalk has effectively made me quit 2+2.. ****ty timing. (I always navigated by “participated” threads.. seems to be gone now?)

I just read through your updates - good stuff.

Here is a recent run - cooler weather helps a bunch

Yeah, the tapatalk update is really bad.

I think the only way to get around it is to subscribe to all the threads you're interested in and then just get in via notoficationa

It's still there, at least for the iPhone go to the "discussion" icon at the bottom (at least that's what it's called in the German version). There you can find "participated" and "subscribed" threads.

Nice - everything is there, thank you!

Raced an actual 5k event.

Per my watch I was 24:01 at 5k. However the course still had ~100 meters to go so my official bib time was 24:30. Both times are correct - I spent most of the first mile running the long way around curves because of the people traffic. Either way - much better than I have done before.

Solid, especially for an old guy.

ty ty

Not as old as you *****


Sent from my iPhone using Tapatalk

Bump

locomemorialpost.chihuahuarant

Still working out - still running. Not posting much.

Bench reps now peaking over 200lbs. I have not done squat or DL in a couple of months because workout buddy had surgery and can’t do them. Will probably be back on those soon though. Weight is just north of 200 but will cut down to mid-190s here in the next month (on a prop bet with workout buddy).

I do a lot of push ups now, 4 equal sets in under 4 minutes. Has worked wonders in short time for improving chest and bench #s (#s which always sucked for me)

Have a 4 race plan with a group of friends at work this year - should end with half marathon late summer.

Back into training so reviving my log here.

Thread title doesn’t fit anymore - I don’t run at all. Been lifting 3x per week for almost 1 year straight now.

Been following FW’s thread and checked out some others and felt compelled to start posting.

No one in my household is impressed with my lifting brags… err I mean no one in my household understands lifting, so I felt inspired to jump back in here.

~~

Weighing 220~225 lately (6’ tall)

At the end of a strength training cycle with 1RM week coming up soon.

Today is deadlift day

Glute Hamstring Raises 3x15
Strap Abs 60lbs 3x15

Deadlift 405 1x2

Speed DL 335 5x2 (1 min rest)

Barbell RDL 325 3x6 (*failed set 3 - grip gave out)
One handed lat pull down 60 3x10

Hanging Knee Raises 3x15
Seat side lateral DB 15lbs 3x 20,15,15

~
First time using a deadlift bar for the deadlifts. Seemed to make the lift 20lbs easier if I had to guess.. maybe more.

Schedule is Squat Tues, Bench Thurs, DL Sat