Board 8 > Fitness topic?

(+) Yeah! (+)

Where's the fitness topic?

This is now it, I guess.

So, I haven't been to the gym since the Pandemic started so January of 2020. I just rejoined, since apparently my work's gym is dragging its feet opening back up.

I thought for sure I tore my bicep in literally the first set of arm curls on Saturday. I think it just cramped now though. I didn't have much soreness in my arms despite working out for the first time in so long until today, which to me is weird to have a 2 day later soreness start.

Yesterday, I did an hour on the treadmill. Not comfortable with running yet.

I played basketball for the first time in probably 10-12 years the other day. I was dominating like my old-self at first then just hit this wall where I felt like my chest hurt so much, and I couldn't breathe. That was like a wake up call that I am too out of shape. I quite smoking on the spot (I usually just smoke when I drink which is rare enough, but I had been chain smoking for like the past 2 months prior to this due to stress in my life).

February 4th I was a ghastly 310lbs due to all the pandemic/stress in my life. I got down to 255-260 by like middle of April. However, I plateaued there. I remain generally in the same range.

Calorie-wise getting protein has been hard for me since I generally don't know much about cooking. However, I have been working on that. Even with just cans of chicken chunks and tuna. I have been somewhere in the range of 1000-2200 calories in general.

What exercises do you recommend and what general toning weightlifting things do you recommend? My chest is generally the weakest part of my body weight lifting-wise. I can max out some machines, but I am generally pathetic in scale on chest working exercises (such as benching). I have been doing a push up challenge 3 times a week also that is supposed to help there.

My goals are

255 by May 31st
250 by June 15th
245 by July 1
242 by July 10th
235 by August 18th
230 by September 18th
225 by November 1st
220 by January 1st.

220 generally is where I begin to "look skinny". 205 is by far the lowest I would ever go because I begin to look too skinny at that point.

Anyone else lifting, losing weight, exercising? Come share!

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I'm fat now after the pandemic abruptly stopped my gym frenzy two weeks in last march

I will start working on being less fat

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RikkuAlmighty posted...

I'm fat now after the pandemic abruptly stopped my gym frenzy two weeks in last march

I will start working on being less fat

Sweet! Any goals?

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Good luck mate.

I've just started dieting again today. I got down to 220 last July, but now I am at my all time highest of 276.

My aim is to get to 210. Wouldn't want to go much lower for the same reasons as you.

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Cavedweller2000 posted...

Good luck mate.

I've just started dieting again today. I got down to 220 last July, but now I am at my all time highest of 276.

My aim is to get to 210. Wouldn't want to go much lower for the same reasons as you.

Nice. Are you limiting calories in general, cutting anything from your diet, using a named diet, etc?

I cut out pop mostly. I do drink diet pop and flavored water. I know both are supposedly not good for you also, but at least they lack the calories.

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Yeah I'm following Slimming World which is a popular dieting plan in the UK. You attend a class once a week where you're invited to talk about what you eat etc. However I just go to get weighed and then leave. I feel more accountable when they weigh me as opposed to weighing myself at home.

I lost 36lbs with them until I left them last year. Then my weight skyrocketed.

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Is that covered by your health care?

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Corrik7 posted...

Sweet! Any goals?

I dunno, just generally getting back down to a fit 170, so about 20lbs

my heavy lifting days are probably behind me but I'd at least like to get back to squatting ~250 and deadlifting 315, and for the first time in my life get myself to the point where my benchpress isn't embarassing

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Corrik7 posted...

Is that covered by your health care?

No. I pay 5 a week to be a member

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RikkuAlmighty posted...

I dunno, just generally getting back down to a fit 170, so about 20lbs

my heavy lifting days are probably behind me but I'd at least like to get back to squatting ~250 and deadlifting 315, and for the first time in my life get myself to the point where my benchpress isn't embarassing

I hear ya. I don't want to get into lifting like that either. I think the back pains you get from it versus the benefits isn't worth it. I just want regular toning up.

Cavedweller2000 posted...

No. I pay 5 a week to be a member

That's not bad at all.

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I've lost a ton of weight. Keep in mind with these numbers, I'm 5'7", which is fairly short for a guy, and I've never had much muscle, so I should be lighter than the average guy. In high school, I tended to be in the 160s. When I was living at school, I got up to the 210s. In 2018, long after college, I peaked at around 235. In 2019 I finally started to lose weight. Even through the pandemic with the gym closed, I took my routine outside until I could go back. I'm now kinda fluctuating between 155-158, which is even lighter than I was in late high school, and pictures definitely show it. For the last few months I've also started using weight machines and am building a little bit of muscle for the first time ever.

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Underleveled posted...

I've lost a ton of weight. Keep in mind with these numbers, I'm 5'7", which is fairly short for a guy, and I've never had much muscle, so I should be lighter than the average guy. In high school, I tended to be in the 160s. When I was living at school, I got up to the 210s. In 2018, long after college, I peaked at around 235. In 2019 I finally started to lose weight. Even through the pandemic with the gym closed, I took my routine outside until I could go back. I'm now kinda fluctuating between 155-158, which is even lighter than I was in late high school, and pictures definitely show it. For the last few months I've also started using weight machines and am building a little bit of muscle for the first time ever.

Congrats! That is awesome! Keep it up! Any tips you can share for us?

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4 Day Split
Bench Press + Pullups/Dips
Squats + Abs/Jump Rope
Overhead Press + Chinups/Dips/Arms
Deadlifts + Abs/Jump Rope

I work up to one set of "as many reps as I can" for the 4 main lifts, then drop down to 55% to get 5 sets of 10 for volume. Finish off with the supplemental work.

Drink lots of water and eat some fruits and/or veggies every day. Remember moderation when it comes to eating unhealthy stuff; I'm not going to cut pizza and beer and chips out of my diet.

Getting more protein in your diet is easy with protein powder. One scoop with some water, stir, and chug after a workout.

Biggest thing with working out is that it IS work. You have to make the time for it and make it routine. Once you stop it's hard to get the ball rolling again.

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Seanchan posted...

Getting more protein in your diet is easy with protein powder. One scoop with some water, stir, and chug after a workout.

See I was thinking this, but then I realized its so damn expensive. Talking like $60 a month. Then I realized... eating a can of chicken a day is about the same protein but it also costs like $60 a month with just a little more calories.

So, it's basically the same I suppose.

But, I think I am supposed to have like what 91g of Protein a day just recommended let alone to build more muscle? A scoop of protein powder is like 26g. Where the hell you getting the other 65+g. That's still a lot to make up for.

Like the fitness forums say this number could be double the recommended intake. How the hell could you possibly get to 182g!

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Corrik7 posted...

See I was thinking this, but then I realized its so damn expensive. Talking like $60 a month. Then I realized... eating a can of chicken a day is about the same protein but it also costs like $60 a month with just a little more calories.

So, it's basically the same I suppose.

I buy big bags of the stuff from Costco. The one I like is $50 but it goes on sale maybe once a year down to $40 (I think). You can get cheaper stuff for $35-40. Doesn't mix quite as easily but it'll get the job done.

It's 80 servings per bag, so using $50 it's about .62 cents per serving. I only use it after workouts, so a bag lasts 4-5 months. Even if you used it once a day, it's about $20/month. Not too bad I don't think.

What I like about the powder is that it's quick and easy and it takes all of 10 seconds to gulp down. With the chicken, there's usually some prep time, seasoning or cooking or both. Plus, you're going to get sick of chicken, chicken, chicken all day. Eating real food is usually preferable but having protein powder as a supplement/meal replacement is a good deal.

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The chicken I am eating is sold straight out of the can like tuna. No prep or seasoning at all. Pretty good actually lol.

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One of my friends just did 100 miles on foot in 40 hours (target was under 48 hours) last weekend for charity and I was absolutely in awe of his perseverance. The weather was torrid, his feet were fucked and he didn't sleep but he managed it.

I really need to start going back to the gym again. I haven't been since pre COVID too.

Don't drive yourself nuts over protein numbers. More protein is good but it's not like you're looking to cut down to 5% body fat so what does it really matter if you're taking in the "right" amount.

Use of those apps to log what you eat for a week and see what your protein/fat/carb ratio is. Then you can try to cut some carbs and add some more protein as needed. Eat more lettuce and less bread, less chips and more nuts, replace ice cream/sweets with greek yogurt, etc. Make small changes over time so that it works for you. You want something that's sustainable for the rest of your life, not a fad you'll stop doing in a month.

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That's 2.5 mph which isn't a bad pace, but good lord that much straight would be insane. That's pretty impressive.

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Think I'm gonna dust my Ring Fit off to expedite my weight loss

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By the way, this is awesome. Way to go!

Underleveled posted...
I'm now kinda fluctuating between 155-158, which is even lighter than I was in late high school, and pictures definitely show it.

And this is insane dedication!

ShatteredElysium posted...

One of my friends just did 100 miles on foot in 40 hours (target was under 48 hours) last weekend for charity and I was absolutely in awe of his perseverance. The weather was torrid, his feet were fucked and he didn't sleep but he managed it.

I really need to start going back to the gym again. I haven't been since pre COVID too.

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Did another 65 mins on the treadmill yesterday. Arms are stilll hurting from Saturday. lol Taking today off from everything.

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yeah fitness topic into my mouth

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Corrik7 posted...

I played basketball for the first time in probably 10-12 years the other day. I was dominating like my old-self

i call bull stuff

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I was 180lbs in July 2019, which was the heaviest I've ever been (5'9, slim build, low muscle, consistently 160lbs in high school), and went on a massive diet that involved no exercise, intermittent fasting, and cutting out all calories from drinks. Lost 30lbs very quickly and then settled back at 160lbs once I went back to 'normal' eating, which was great.

Covid came and I ended up at 183lbs as of two weeks ago, so I'm trying to do something similar again. Goal is 150lbs. This time though I've been doing less fasting and more exercising, with at least half an hour on the exercise bike at the highest intensity I can consistently handle every single day. My knees are messed for some reason that I've neglected to check out, so a lot of weight stuff and especially squats wreck me. Running is fine, but the bike is just a more enjoyable experience for me. Goal is 500 cals burned per session and I've reached that in 13/14 days since I started.

Current diet is 1500 cals a day + whatever I burn on the bike. A lot of grilled chicken, smoothies, and clean eating. No fried foods. Down 10 pounds over two weeks, which is mostly just water weight, but progress is starting.

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MZero posted...

i call bull stuff

Why? I was smoking everyone there easily until I just hit a wall and felt like I couldn't breathe anymore.

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yeah, fitness topic in my mouth

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davidponte posted...

My knees are messed for some reason that I've neglected to check out, so a lot of weight stuff and especially squats wreck me. Running is fine, but the bike is just a more enjoyable experience for me. Goal is 500 cals burned per session and I've reached that in 13/14 days since I started.

I feel like squats do nothing at all for me. Then again being fat makes your legs tend to be pretty muscular already just lugging your fat ass around in my case lol.

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Corrik7 posted...

I feel like squats do nothing at all for me. Then again being fat makes your legs tend to be pretty muscular already just lugging your fat ass around in my case lol.

I turned on Ring Fit last week, did 4 squats, and could barely walk after because of my knees. I think I might've torn something in them at the beginning of the pandemic and never went to the doctor because I didn't want to go mid-pandemic (and I was also in a different country). For day to day stuff there is no pain but as soon as I put stress on them I'm out of commission for 48 hours.

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davidponte posted...

I turned on Ring Fit last week, did 4 squats, and could barely walk after because of my knees. I think I might've torn something in them at the beginning of the pandemic and never went to the doctor because I didn't want to go mid-pandemic (and I was also in a different country). For day to day stuff there is no pain but as soon as I put stress on them I'm out of commission for 48 hours.

You should go to the doctor now. You might have a slight tear/sprain in your ACL or MCL or so on. Like, even tearing your ACL, you are generally fine walking on it, but it is when you try to cut, pivot, and jump and such that it fails you. Either way, not getting it assessed and fixed if necessary could cause much bigger problems for the rest of your life.

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Yeah I've just been trying to wait out the pandemic. The last thing I want is to have to get surgery on something, need to go to the hospital, and then getting covid there.

Here in Ontario we're not even supposed to be leaving the house still.

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I started one(a topic) but my PT ghosted me and I got depressed and stopped going :/

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Waluigi1 posted...

I started one(a topic) but my PT ghosted me and I got depressed and stopped going :/

Let's go! Screw them! Let's get it! I am going tomorrow morning when I get off work at 6am. My arms feel fucked up so just more treadmill.

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Corrik7 posted...

Why? I was smoking everyone there easily until I just hit a wall and felt like I couldn't breathe anymore.

You said you hadn't played for 10+ years

Sounds like cap unless you were playing against elementary schoolers or something

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MZero posted...

You said you hadn't played for 10+ years

Sounds like cap unless you were playing against elementary schoolers or something

People I used to play with back then plus one teenager who said he plays a local HS team (but he wasn't very good).

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My arms finally recovered from the massive pain they were in so we will resume lifting soon. May have broke my 255-260 plateau. Seem to be consistently getting 250-255 weigh ins now with 250 today.

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anyone know of any good at home HIIT routines?

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guffguy89 posted...

anyone know of any good at home HIIT routines?

https://www.youtube.com/watch?v=vc1E5CfRfos

Make sure to work your way up, slowly, to the minute per set. This IS going to kick your ass.

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took me a year but Im finally under my pre baby weight. Trying to lose like 20lbs more. Decided to be like every basic person and pick up a pandemic peloton. Been doing intermittent fasting too. Hopefully checking in here gives me some sort of accountability

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Ryokles posted...

took me a year but Im finally under my pre baby weight. Trying to lose like 20lbs more. Decided to be like every basic person and pick up a pandemic peloton. Been doing intermittent fasting too. Hopefully checking in here gives me some sort of accountability

We will keep ya on the ball! Lol.

Tomorrow I am taking my kid to Kennywood but I do plan to go lift before work on Saturday.

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Just had my first weigh-in.

4lbs lost! :)

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Nice! Keep at it!

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Got in a quick 20mins while the kid napped. Down 2lbs since last week which is great

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Ryokles posted...

Got in a quick 20mins while the kid napped. Down 2lbs since last week which is great

Awesome!

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Did arms this morning again. They finally recovered enough to do more.

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Back on the bike now after checking out the knee. No major issues and the knee itself is great, just some weakness on one side of the leg that is causing a tight IT band on the other, moving my knee around and causing some pain. Physio coming in the future.

Down to 169.

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Skipped yesterday so I did a 30 min ride today. Ended up being like 7miles. My legs feel like jello but still feels great!

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Have been as low as 248 and as high as 255 the past few days. It's nice seeing 240s hitting now though!

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Week 2

WeightLoss - 3lbs
Total weight loss - 7lbs

Current weight - 269lbs

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Cavedweller2000 posted...

Week 2

WeightLoss - 3lbs
Total weight loss - 7lbs

Current weight - 269lbs

Nice ! Keep going!

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