Fitness Whole Pizza In My Mouth

[Senor_Taylor]

New shoes go a long way in preventing injury and easing pain. Shoes should be used for a couple hundred miles and maybe 3 years. Frequent runners should get one every 6 months.

Dedicated running shoes, working on cars less, lots of stretches, and letting my pride go and walking when my back starts to hurt have gone a long way.

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[Steve85]

Just thought I'd throw this in here in case anyone is in the market for equipment and comes across a great deal out of the back of someone's van. My friends gym in Mt Jackson was broken into and they got off with the following:
Jump ropes
Medicine balls
8 Kettle bells 8-20 lbs each red, blue & yellow
Apollo water resistant Row machine
Recumbent Exercise bikes x 2
Dumbbell weights 8 sets
Thick blue Exercise mat
Plyo jump boxes red & black
Olympic plate weights 5-45 lbs
Olympic weight bar
Olympic bar clamps
Standard plate weights 5-25 lbs
Standard weight bars
Silver and black exercise chair

Let me know if you come across some suspiciously good deals, I'm not sure if they will try to unload in the valley or maybe out into NOVA.

On a personal note, I've been pushing a little harder with the (minimal) weight lifting and pushing the pace with the running instead of just running to a comfort zone and made some progress in both areas. I guess I sort of fell into a routine of just "doing it" rather than pushing it. Still can't outrun a fork but changing the bedtime habits has helped. I used to snack a lot at night especially after 9:30 - 10:00 which is bad bad bad. So I've started heading up to bed and just watching TV on the ipad which keeps me away from the kitchen. A nice steady 4.5 pounds lost this week with a 5K PR are good motivators to keep this going for next week!

[.RJ]

That's a lot of shit to haul out, lol

[GTBrandon]

Gyms closed, no problem.

Substitute whatever you like, this is all trial and error but I guarantee you’ll feel it. All of these workouts should take you less than 45min as well, so don’t make an excuse for time in the day either. Get the wife and kids in on it too if you really want, just make sure the kids stick with body weight.

We got a set of Olympic Rings off Amazon, a resistance band, and I had a set of adjustable dumbbells already. DON’T USE THAT AS AN EXCUSE! Find a beam in your basement for pull-ups, a kitchen counter top for inverted rows, gallons of water for curls and bench press. My buddy and I have been doing this workout for the last few weeks ever since the gym closed.

Here’s our plan, with a rest day on Wed, Sat, Sun where you can do cardio or hit a part of your body for a second time as long as it has 48hrs of rest.

RPE 10 is your maximum amount of reps before your form gets sloppy. Do RPE8 for the first two sets, meaning you have two more reps in the tank. Then finish each set with RPE10.

Since this is a high volume workout, keep your rest to 1:30min or less between sets. You can do a 2min rest or so when switching exercises.

I also have the full AthleanZero workout if you want that, for a pure body weight workout that’s pretty intense.

——————


Workout (1-1:30min rest)
Each set to RPE8-10

Legs:

Superset:     x3
One leg Levitation Squats
Rocket Jumps
Wall Sits (as long as you can)

Superset:            x3
Long Leg Plank Marches
One Leg Hip Bucks 

Jumping Sprinter Lunges     x3
Leg Back Raise (Bands)     x3
Calf Raise            x3

———————————————————

Chest/Triceps

Ring Dips                              x3
Ring Flys                               x3

Dumbbell Bench                 x3
Dumbbell Raises        x3

Overhead Tricep                x3

——————————————————

Back/Bicep

Ring pull-ups                     x50
(This takes me about 10 sets of 5)

Dumbbell Row                  x4
TRX Row                           x4

Hammer curl                    x4
Regular curl                      x4
————————————

Shoulders/Tricep:

Close-grip Bench.                x3

Dumbbell Press (Bands)     x4

Tricep Pushdown (Bands)  x3
Box Dips                                x4

Lateral Raise                        x4
Band Pull-Apart                   x4

[Tyler.M]

Alright squad, I've been working out regularly for a little while but since car stuff for me is secondary (tertiary?) to personal finance and fitness, it makes sense to talk more about this since I actually do this daily.  I'm moving into a bulking phase starting in November and my goals for the next 4 months look like this: 

• Bench press 1.25x my body weight for 5 reps. 
  
• Squat 1.75x my body weight for 5 reps.
  
• 12% body fat
  
• 3 mile run 2x a week. 
  

I've been on a "maintain" calorie count for right now and with a BMR of around 1900, I'm usually around the 2000 k/cal mark daily with about 170-190g of protein. I'll be bumping up calorie count to around 2200 k/cal and protein to around 210g. I'll be cycling creatine back in to my diet starting in November and maintain that throughout my bulk, and cycle back off sometime around March. I genuinely love bulking periods because my workouts and endurance drastically improve versus when I'm leaning out or at maintenance. 

Supplementation is nothing fancy, daily multivitamin, creatine, fish oil, niacin, caffeine (just from coffee and sometimes preworkout) and BCAA's. By technical definition this is a "natty" supplementation set up and all of this stuff is normally found in other foods. 

The hardest part is really nutrition because Sundays are meal prep days and if I'm working 6 to 7 days a week, its hard to find the time to do it. I'm not particularly a picky eater though which benefits me when I'm on my 4th day of egg whites, spinach, avocado toast, chicken breast, broccoli and rice. I'll be doing more lean ground beef though this go around. 

Where do I work out? I put my Planet Fitness membership on hold due to the JMU covid outbreak (which I really just use for the cable machines now) but have a bench, rack, dumbbells and two olympic bars in my garage. I can do all the big compound movements in my garage without any issue and really its been the best investment I've made for myself in the last 3 or so years. What I really need to get is either a treadmill or a bike so I can maintain my cardio level during the winter. I get colds fairly easily when I run in cold weather and if I show up to work with a sniffle, they'll send me home until I come back with a negative covid test.   I'd also like to invest in a good quality cable pulley system but the one I want is about a grand and picking that up violates my first priority right now. 

One benefit of having my own home gym too is I can freely meditate at the beginning of my workouts which I consider to be part of my routine. Lifting's primary benefit for me is my mental health as it demands discipline in order to hit the goals that I want. All the other stuff (looking good, feeling good) is nice but doesn't benefit me on a day to day as much as being clear headed in making decisions and dealing with stress. 

What do you guys do for fitness? I know a bunch of you guys lift fairly regularly.

[Eco_Boi_Stephen]

Woah this thread has popped off. I lost a little over 100lbs over this past year with tons of exercise and improved diet. LMK if anyone wants a detailed write up

[Jake]

Woah this thread has popped off. I lost a little over 100lbs over this past year with tons of exercise and improved diet. LMK if anyone wants a detailed write up

Holy shit, congrats! That's awesome. What did you do as a routine?

[Sijray21]

What do you guys do for fitness? I know a bunch of you guys lift fairly regularly.

I have this aversion to exercising out intentionally for fitness (feels like work), but since i find being on 2 wheels fun i've taken to riding my road bike for cardio fitness. I try to ride about 5 hours/week or 80-100 miles/week.

The only issue that I've had this year as well as years in the past is that i justify my terrible diet (sweets, fried foods, etc.) based on the hours i spend cycling. I used to race road competitively and was fairly fit. I'm sitting at around 187 lbs, but my race weight was about 163-165 lbs and my results that year showed my progress. I dropped off from the regular rides and training after my daughter was born, but have gotten back into it the last 2 years. Fortunately cycling alone outside is a good/safe COVID era workout. I have come to the realization that i need to do more focused workouts, adjust my diet, sleep more, and drink more water.

I tend to like looking at metrics and seeing results, so i'm trying to cater to that now with using a power meter with specific training. I used to go to computrainer sessions at a local bike shop where a coach would give you the workout and push you. I tend to work better when given workouts and have competition (multiple people in computrainer sessions). Since that's not really an option with COVID protocol and with my time constraints i'm looking for more detailed plans from TrainerRoad or other companies that offer plans. I'm not willing to spend money on a coach right now, but that's my preference if i ever get back into competition (not likely). I'll be on Zwift inside with my trainer and one of my bikes in the really cold/shitty weather months, but i'm also going to try to ride outside as much as possible. My wife has also given me some advice for apps and such for yoga, core workouts, and using body weight for anaerobic workouts. Working from home is definitely going to help me do this, so hopefully that continues for a while.

Historically i've found the best results from adjusting diet and getting more sleep. Diet is probably what i struggle with the most since i have a huge sweet tooth and overall love eating food that's generally bad for your health. So far i do have a goal of dropping about 15-20 lbs and increasing my FTP as i miss being faster on my bike. The months of October, November, and December are the most difficult for eating properly, but i'm determined to make that happen.

[*insertusernamehere*]

I'm going to try and use this as motivation to get back into it. 2019 was my year for fitness, it was the most consistent I had ever been and it worked. This year I've literally been fitting the entire pizza in my mouth. Sigh...

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[Eco_Boi_Stephen]

Woah this thread has popped off. I lost a little over 100lbs over this past year with tons of exercise and improved diet. LMK if anyone wants a detailed write up

Holy shit, congrats! That's awesome. What did you do as a routine?

I'll start with the beginning and build off it in later posts when I have the time.

For exercise, being that I was so overweight I went for a low impact/high volume approach to start off. I did some sort of workout every single day for around five months straight. I put a ton of effort into listening to what my body was telling me because I knew that an injury could seriously derail any sort of progress that I was making. What this meant for me was a ton of riding the stationary bikes, boxing, walking, and weight lifting. Later on as I lost more weight and built some more muscle I began to add in running and other more demanding work out routines. 

As for my starting "diet" I just ate whole foods and worked super hard on my binging tendency. I've always been fairly competent in the kitchen so I was quick to figure out how to make healthy food into tasty food. My go to for any meal was dividing my plate off into three sections. One section for some sort of leafy green, the second section for some sort of starch/grain, and the third section being dedicated to some sort of protein. This part wasn't so hard for me, the hard part was getting control of my binge eating. I LOVE food and I get super excited every time I get to eat so I would order huge amounts of food and eat it ALL... I'm talking a medium 5 topping pizza on top off stuffed cheesy bread, 12 wings, and sometimes a dessert and I loved every second of it lmao. The way I dealt with this was super wasteful but it worked really well for me. I would order the same amount of food and take 1 piece of each then throw away the rest before I ate. That gradually turned into me ordering less and less shitty food. Sometimes, I would relapse and binge but I always made sure that I would do extra sets and miles the next day, eat super super clean that week, and not beat myself up about. It was important to remind myself that one instance of eating poorly was exactly that "ONE instance" out of the many healthy meals that I had eaten already. 

I also began to dedicate most of my free time to research on everything health related. Most of the stuff that I was reading about and watching I wasn't capable of accomplishing at my weight yet but, they served as excellent goals. I have a 200 video deep playlist on YouTube dedicated to a healthy lifestyle and an extensive amount of my own notes now. All of this really helped keep my focus and helped my learn how to change what I was doing to better benefit myself. 

Side note --- I only weighed myself twice throughout the entirety of this process. The first time was at the doctors I was at my heaviest 287. Then about 12 months in, again at the doctors office I was 183, this was about 4 months ago now. I feel the need to mention this because I never made it about a number on the scale, I always made it about my health. Making progress in all of my exercises was the measuring stick that I used. I think a ton of people could benefit from taking an approach like this.

[Sijray21]

Now that is a lifestyle change. Way to go!

[JPolen01]

Incredible work. Way to go! How does it feel to be down 100 pounds? That's literally another person.


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[Tyler.M]

That's insanely impressive!

I used to be hyper focused on weight; I've weighed about 190 - 200 for the past 5 years and my body fat stays around 12 to 15% year round. I feel good and can knock out a 20 mile hike with a 30lb pack in a day without too much trouble. I only weigh like once a month now and keep my activity and calorie intake about the same. As long as I'm hitting my numbers I want in the gym, I'm good. Weight fluctuates a lot and unless I'm trying to lose like 10 to 20% of my bodyweight, if I focus too much on it on a daily or weekly basis I get discouraged about it. So my main focus is first how I feel, then how good are my workouts. If those two are good, my weight will usually stay in line within that range.

[Steve85]

Woah this thread has popped off. I lost a little over 100lbs over this past year with tons of exercise and improved diet. LMK if anyone wants a detailed write up

Holy shit, congrats! That's awesome. What did you do as a routine?

I'll start with the beginning and build off it in later posts when I have the time.

Awesome, congrats! I'm on a similar path, I was 292 a few years and had ups and downs since then, mostly I think from going overboard trying to lose it all in 4 months or something stupid. I was down 30 from my highest and not making much progress until the Covids...

---

I'm down 36 from the beginning of the year (mostly since April though, and almost 70 from my heaviest) which is a painfully slow .9 pounds per week. I generally lose more than that on good weeks but of course have bad weeks where I don't lose or even gain a slight bit. I'm also going on 49 and it just doesn't come off as quickly as it did in my 20's. My approach has been much more sustainable though. Instead of being really hard on myself and targeting 2-3 pounds a week, I've been slowly reducing intake (to account for reduced BMR), less night time eating, keeping up with the cardio exercise and until a month ago (hurt elbow) added a lot more strength training. The clear progress in strength, improved running pace and steady weight loss are all great motivators to keep at it. 

I track consumption and burn (via Garmin forerunner) in a spreadsheet which is a bit tedious but I like playing with the data and it's easy to spot trends and make adjustments. I adjust Garmin recorded calories down by ~20% and add 10% of misc intake that is typically under reported and target 5-7K calorie weekly deficit. I do weigh myself daily, for better or worse, but look at my weight as a 5 day avg. Again, it's tedious but I need to know when it's time to switch things up and quickly push through plateaus.

Since April, I have consumed about 331K (adjusted) calories, burned about 438K (adjusted), and run 277 miles.

I'm about as low as I want to go on calories in terms of a target (not that I always hit it) so I'm trying to increase the cardio and get back into the weight training. I'd be happy to lose another 20 or so.

And like Stephen said above, I allow myself to enjoy a not so healthy meal when they come around and just back at it, no guilt, no piling on. It's liberating and reduces stress that can kill any weight loss plans.

Oh, I had to buy new jeans last week...my first pair in a long time to have the size printed on them. (They stop printing the size on them when you get a certain fat)

[Ryan T]

When I was in college I would lift and lift heavy. Then after graduating my metabolism slowed down and I started focusing more on just cardio. Over the last year or so I’ve mainly focused on body weight style exercises with minimal equipment. I’m still fat, but it’s been a beneficial way to train for me. Crunches, air squats, pushups, some time on the stationary bike and 20 minute sessions with BOB the punching dummy have got me feeling better but not really seeing crazy results. I’m still 5’11” and about 225, but I feel pretty good and I’ve got a little weight to throw around if I have too.

[Eco_Boi_Stephen]

Thanks for all the kind words!

It's hard to describe how much better I feel with literally every aspect of my life after losing the weight. Just feeling lighter by itself is pretty cool, it makes me want to run everywhere I go and I don't dread every set of stairs. The little things really make it worth all the work haha.

[Senor_Taylor]

Heckin proud of you Stephen!

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