Are you allowing yourself a couple cheat meals a week? Low carb works pretty good for me. I don’t do ketosis though. I just try to stay under 50 per day not counting fiber. I think any diet would drive me crazy without a cheat here and there. I usually take 2 per week.
There was an article a while back called ‘The Leptin Manifesto’ about how cheats actually help you lose faster by influencing the hormone leptin, a search should turn up the article if you’re interested. The key really is to find what works for you and what you feel comfortable with and stick to it. Don’t forget this is a life change, after the weight is gone you’ll still need to eat clean to keep it off.
Brad, welcome. Lots of good folks here. No B.S. I’m not gonna be much good to you on diet. I can help with lifting but I know how to live with addictions. Been clean since 1989.
The only words of advice I’d give is “if it was easy, everybody would be doing it”. Take your journey one day at a time.
Yeah I will add more exercises as I go and get to a point where it is taking me a couple weeks to raise my weights. I Figure for now 3 exercises for major Body Parts and 2 for minors was a good starting point.
I am hoping to raise the weights pretty steady for a while betting on that whole muscle memory thing but its been a long time since I worked out steady so will have to wait and see on that one.
rich6176
I just started to eat balanced from keto so every meal is like cheating right now lol. I am sure down the road I will let myself have some real cheat type meals. For now I am more watching my macros. Trying to keep Protien around 200g and under 30% cals from fat.
hawkcapt1912
Congrats on the sobriety bro thats a long time. This weekend was 8 years for me I am not looking for easy just doable and I am sure I can do this now. It’s like when I went to rehab it is just to much pain to stay like this rather then change.
Welcome SHW,
I wish you the best. The scale is a fickle thing and there are a number of factors. Your body is in a state of flux and you may be changing muscle for fat. It takes a while for the scale to register.The important thing is that you have reversed directions, instead of getting worse you are getting better.
One pattern I’ve noticed is that if I go on a really strict diet I’ll lose a lot of weight the first week or so from flushing out all of the excess water and what I call intestinal sludge, but I look about the same. Once I actually get into fat burning mode I’m only losing a pound or 2 a week but it’s from pure fat and there is a visible difference plus my clothes fit differently. It also will take some time to build up your GPP or work capacity but stay with it.
Something noone has mentioned is green tea. I love the stuff and it has a number of health benefits. I get the decaffienated variety, and I try to get into a habit of drinking it late in the evening to relax, then supplementing with ZMA before bed. You can also try Z12. The quality of your sleep will get even more important as your journey progresses.
[quote]Spike9726 wrote:
Welcome SHW,
I wish you the best. The scale is a fickle thing and there are a number of factors. Your body is in a state of flux and you may be changing muscle for fat. It takes a while for the scale to register.The important thing is that you have reversed directions, instead of getting worse you are getting better.
One pattern I’ve noticed is that if I go on a really strict diet I’ll lose a lot of weight the first week or so from flushing out all of the excess water and what I call intestinal sludge, but I look about the same. Once I actually get into fat burning mode I’m only losing a pound or 2 a week but it’s from pure fat and there is a visible difference plus my clothes fit differently. It also will take some time to build up your GPP or work capacity but stay with it.
Something noone has mentioned is green tea. I love the stuff and it has a number of health benefits. I get the decaffienated variety, and I try to get into a habit of drinking it late in the evening to relax, then supplementing with ZMA before bed. You can also try Z12. The quality of your sleep will get even more important as your journey progresses.
Good luck and God Bless,
Spike[/quote]
Wow it’s funny that you posted this I was just having a conversation with my wife last night about this. For the first little bit I was weighing myself everyday then I made myself only weigh myself on mondays. Last night I felt so good when I went to bed at 9pm lol that I told my wife I was not going to weigh myself for 1 month. I am just going to get into the gym and judge my progress but being consistant with lifting/walking and diet.
At the end of the month my goals are not about weight loss this month I decided today my goals are to get a minimum of 180g protein no more then 30% fat and below maintenance cals, Not to miss one lifting session no matter what. Be walking at least 1 mile a day. ( I am at a half mile a day now). If I meet all these goals I will consider that a success rather then the number on the scale.
I really want to change the habits I have and that is what I am going to focus on. If I focus on weight thats all that will change if I focus on what I am doing with my diet and activity those are the things that will change.
Alright time to go hang out with the baby. I am on afternoons so I am going to workout before work. I don’t think I will be able to log on to T nation from work so I will post workout tommorow.
Well its offical I am no longer focusing on weight loss and what the scale says. I am focusing on hitting the gym everyday 4 days for lifting and 7 on the treadmill. I am focusing on what I am putting in my mouth. I think I may have more success if I focus on these things as lifestyle changes instead of worrying about how much weight I lost this week it is the best thing for me.
That being said here is my workout for today.
Shoulders & Abs
Shoulder Press Mach 50lbs/10 reps , 70bs/10 reps x 3 sets
Crunches on an ab board 3 sets of 10 reps
D.B. Lat Raises 20lbs/10reps x 3 sets
Ab Machine 40lbs/10 reps x 3 set
Shoulder Shrugs 20lbs/10reps, 25lbs / 10 reps x 3 sets
Treadmill 17.5 mins .58 miles
My goal is to fight hard to add a min every day to my walking. I added a min and a half today before my back got too tight to keep going.
Your change of focuse shows you are settling in for life. After all it’s not really about a pound or two but the life we choose to live. Stay strong this is for life.
Keep it up man! As for the V-Diet, you have no need for that at this point. Seriously, you will keep dropping weight for a long time since you are just now getting serious. Just keep doing what you are doing until it stops. Then tweak a few things. You already realize that this is going to take a long time, but who cares.
Even if it takes 5 years, if you didn’t do anything, in 5 years you would be the same. Just remember, while it may take a while, you will be losing and improving along the way. Keep hitting the weights and a some cardio, eat clean with lots of veggies and you will keep winning. Read everything on this site. This is the #1, hands down, best one out there. The fact that Chris Sugart, Thibs and Dan John will personally respond to you is proof enough.
thanks yeah I absoluty realized this and honestly for some crazy reason it is like a wieght was lifted off my shoulders no pun intended. Today was just cardio but there was no hesitation it was ohhh its lunch time at work time to put the runners on and get my but on the treadmill. I only did 18 mins when I was hoping for 20 but I have pushed kinda hard the last 2 days so I am satisfied.
sandos
I love the fact that it tells you when the coaches are online and I have been reading everything I can top to bottom. I just wish I could pull this site up at work. I need to spend one day this weekend going through the other blogs but some are so long it will take me an hour to get caught up lol
ecogenx
The funny thing is I just had cardio today and while I was walking on the treadmill for the first 10 mins I was trying to think of a reason to go accross the room and lift somthing. I love lifting weights and I can’t wait to slowly get stronger and stronger.
hel320
2 years ago was the only other time I really lifting steady and that was about 6 months in a row and using one of those 1 rep cals (which I don’t know how accurate they are) my max bench was still only 185lbs lol. I really want to see that number go up to 200lbs.
today however was just cardio I walked for 18 mins even and a distance of .6 miles
My back got sore fast and I never really got in the zone I really think it is easier for me to walk farther after the pump from lifting kicks in. I know it doesn’t make sense that it would be easier after lifting for 30 to 40 mins but it seems to be for me.
Thanks again everyone for all the support and when I get through some of the articles around here I will get my butt into your journals and catch up I promise.
today however was just cardio I walked for 18 mins even and a distance of .6 miles
My back got sore fast and I never really got in the zone I really think it is easier for me to walk farther after the pump from lifting kicks in. I know it doesn’t make sense that it would be easier after lifting for 30 to 40 mins but it seems to be for me.
[/quote]
I’m going to guess that’s because the lifting has warmed you up for the walking.
I used to blow off warming up for cardio. I knew better, but it seemed like one more thing to do when all I wanted to do was get the job done! Now that I’m older and wiser I take 5-10 minutes to warm up at a lower intensity (speed, incline, etc.) before I ramp things up. Believe it or not, it makes a world of difference at about the 18-20 minute mark! Who woulda thunk?
I totally agree with Cappy. I’ve been warming up and cooling down so long it’s just part of the workout. Best way to get the most out of your workout and prevent injuries.
I went way to light on legs and will prob raise on the weights next week. I do have some touchy knees so I have to take it slowly.
My cardio was great today a solid 19 mis no problem. @ 2mph I forgot to look at total distance but will look tommorow when I do back and bi’s.
I enjoyed myself today and was glad that as soon as the headache was gone I headed to the gym the next day. I would usually use this as an excuse to wait and start over on monday. That however is the old me and I want to change those exact type of habits.
[quote]streamline wrote:
Increase when you can. Just keep the form solid and lift. I’d work on those warm-ups more.[/quote]
Thanks Streamline I plan on raising the weights ever week slowly and adding more and more warm up sets as I add weight that is harder to push.
Today I will do at least one warm up set for each exercise and 2 for bench cause I am going to raise my weight on that for sure.
I have a question for you guys. I work 5 days a week and I am thinking about changing from the 4 day set up
CHEST & Tris
Shoulders & abs
Off
Legs
Back and Bi’s
to
a 5 day set up
Chest
Shoulders
Legs
Back
Tri’s
Bi’s
I feel like I am waisting time on wed just doing cardio and I could do more for each part if I seperated them as abouve. Is it more important for the rest day in the middle even though I am not pushing really hard yet or would this be a better idea??
Try it and let your body tell you how it feels. If you’ve got the time and energy for it give it a try. I wouldn’t sacrifice any of the cardio for weights at this point, though.
[quote]hel320 wrote:
Try it and let your body tell you how it feels. If you’ve got the time and energy for it give it a try. I wouldn’t sacrifice any of the cardio for weights at this point, though.[/quote]
No I do cardio everyday mon thru fri if I am lifting I just do it after I am done lifting. I actually find it easier after I lift this may be one of the reasons I want to go to a 5 day plan.
I am not looking for easy just doable and I am sure I can do this now. It’s like when I went to rehab it is just to much pain to stay like this rather then change.