Greetings. Its my 39th birthday at 12am as I write this. I’m 392lbs, I have an injured lower back, and 120 blood pressure. Back issues make it difficult to sleep more than 2 hours in a row in a bed.
Originally, I was WolBarret on this server. Maybe 15 to 20 years ago. Now I’m back. Let’s get in shape before I die.
April 5th: birtday
Had to take care of family, I’ll do jump rope at sun down.
Food: Eggs, 2 slices of pizza, probiotic soda, lemon water.
Steps: Taking dog outside every few hours
Bathroom breaks: At least 3 so far.
Time: 7pm
Advice from Online friend
Diet Plan
• Protein: Lean meats, fish, eggs, tofu, legumes
• Healthy Fats: Avocados, olive oil, nuts, seeds, fatty fish
• Complex Carbs: Whole grains like oats, quinoa, brown rice
• Fruits and Vegetables: Variety of colorful options for fiber and nutrients
• Hydration: Plenty of water throughout the day
• Mindful Eating: Focus on portion control and eating slowly
Exercise Plan
• Low-Impact Exercises: Swimming, walking, cycling
• Chair Exercises: Seated leg lifts, seated marching
• Back-Friendly Stretches: Cat-cow stretches, pelvic tilts, gentle hamstring stretches
Sleep Hygiene
• Stretching: Gentle back stretches before bed
• Relaxation: Deep breathing exercises or meditation
• Sleep Environment: Keep the room dark, quiet, and cool; invest in a supportive mattress
Mental Health and Motivation
• Journaling: Track emotions, food, and progress
• Small Wins: Celebrate non-scale victories like improved energy or consistency
Monitoring Progress
• Track non-scale indicators: Energy, sleep quality, physical activity, clothes fitting better
• Adjust the plan every few weeks based on results
⸻
Example Daily Plan:
• Breakfast: Scrambled eggs with spinach and a slice of whole-grain toast
• Morning Snack: Greek yogurt with berries
• Lunch: Grilled chicken salad with avocado, tomatoes, cucumber, and olive oil dressing
• Afternoon Snack: A small handful of almonds or a piece of fruit
• Dinner: Baked salmon with roasted vegetables (broccoli, zucchini, and carrots) and quinoa
• Evening Snack (if needed): Hummus with cucumber slices
Exercise Example:
• Morning: 20-minute walk (or swim if accessible)
• Evening: 15-minute chair exercise session (seated leg lifts, gentle stretches)
welcome back.
happy birthday.
Good Luck, sir. Fight
Happy Birthday. Swimming is good. I wish you the best.
thanks all!
April 30th.
I got food poisoning after my birthday, then I had to deal with real life bullshit. So yeah…my first real training log.
1pm
2 laps at Pool. Pool running with old people.
(my back still seizes up swiming, but this is good for my blood pressure and joints)
Nutritions: I ate like shit. terrible. But only between 12-8pm. I’ll stop eating after 8pm. Or at least I’ll try Chickpeas/cucumbers and water.