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[Fitness and Weight Management] Let's crush some 2022 goals!

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Posts

  • JuggernutJuggernut Registered User regular
    Somehow, after about two weeks of eating hot wings, Wendy's and one trip to Taco Bell and not consistently getting to the gym I have... lost 3.5-4 pounds.

    I don't fully understand it and I'm actually kinda angry about it. Two weeks of consistently eating meal prep and fruits and vegetables and working out and the scale doesn't budge an inch. Get a little sloppy for two weeks? Yeah man, have some weight loss. I guess of all the trash I could be shoveling into my gob it tends to be (with the exception of Taco Bell) pretty high protein and fat.

    I'm at a place where losing 1 or 2 pounds is a big deal, as my body refuses to give up the fat it so desperately needs apparently. I guess I'll take it so long as it wasn't muscle I lost.

    I think I'm also going to tailor my workouts again. On my short weeks where I know work Wednesday and Thursday I'm going to do 5 days of intense lifting. On my long weeks where I'm only off Wednesday and Thursday I'll scale back to 4 days of intense lifting and give myself Friday, Saturday and Sunday off so I can get a little extra sleep recovery. 4 days a week is nice but I've been having trouble staying consistent with it, in that if I miss a day I only clock 3 days and usually fail to make it up.

  • webguy20webguy20 I spend too much time on the Internet Registered User regular
    edited October 2021
    Juggernut wrote: »
    Somehow, after about two weeks of eating hot wings, Wendy's and one trip to Taco Bell and not consistently getting to the gym I have... lost 3.5-4 pounds.

    I don't fully understand it and I'm actually kinda angry about it. Two weeks of consistently eating meal prep and fruits and vegetables and working out and the scale doesn't budge an inch. Get a little sloppy for two weeks? Yeah man, have some weight loss. I guess of all the trash I could be shoveling into my gob it tends to be (with the exception of Taco Bell) pretty high protein and fat.

    I'm at a place where losing 1 or 2 pounds is a big deal, as my body refuses to give up the fat it so desperately needs apparently. I guess I'll take it so long as it wasn't muscle I lost.

    I think I'm also going to tailor my workouts again. On my short weeks where I know work Wednesday and Thursday I'm going to do 5 days of intense lifting. On my long weeks where I'm only off Wednesday and Thursday I'll scale back to 4 days of intense lifting and give myself Friday, Saturday and Sunday off so I can get a little extra sleep recovery. 4 days a week is nice but I've been having trouble staying consistent with it, in that if I miss a day I only clock 3 days and usually fail to make it up.

    dude I've seen pictures that you posted. You might benefit more from focusing on measurements and fat % than on weight as a measurement of progress. Just a suggestion.

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  • JuggernutJuggernut Registered User regular
    Yeah, my body fat % is around 15-16% and I'd like to get that to 12-13% if possible. I figure scale wise that would translate out to roughly 200 or sub 200 pounds. I'm at a point where losing 8 to 10 bounds of body fat would put me real close to my physical and asthetic goals I think and it's been seemingly impossible.

    I just get thicker.

  • webguy20webguy20 I spend too much time on the Internet Registered User regular
    Juggernut wrote: »
    Yeah, my body fat % is around 15-16% and I'd like to get that to 12-13% if possible. I figure scale wise that would translate out to roughly 200 or sub 200 pounds. I'm at a point where losing 8 to 10 bounds of body fat would put me real close to my physical and asthetic goals I think and it's been seemingly impossible.

    I just get thicker.

    It's probably time to see a specialist to get hit those final goals.

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  • JuggernutJuggernut Registered User regular
    Specialists probs cost money tho.

  • NaphtaliNaphtali Hazy + Flow SeaRegistered User regular
    a swing of 1-4 lbs could easily be water weight too

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  • SolarSolar Registered User regular
    Go on a more substantial calorie deficit and don't lose any lean mass through your big cut I guess?

  • SolarSolar Registered User regular
    Dragkonias wrote: »
    Started looking weight about 5 months ago and I've finally hit the 30 pound mark. My ultimate goal is to lose 100lbs but I like to congratulate myself like every 10lbs as I feel it makes things feel more attainable.

    Missed this but sick effort mate!

  • MNC DoverMNC Dover Full-time Voice Actor Kirkland, WARegistered User regular
    Weighed in at 200.4 today, so first goal achieved! Up next is 180lbs, which will probably require some tweaks here and there, but I'm in no big rush.

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  • Ashaman42Ashaman42 Registered User regular
    So... several weeks of 150-200 miles a week cycle commuting and I'm fine...

    Then a couple days off (because the bike broke) and yesterday I get up from a chair(!!) and my knee goes spang.

    I mean, it's not bad bad but I've been slightly hobbling all day.

  • XaquinXaquin Right behind you!Registered User regular
    I once threw out my back bending over to pick up an empty 5 gallon bucket

    I hadn't even started picking it up yet!

  • Ashaman42Ashaman42 Registered User regular
    I mean, overall things are good. I'm probably the second fittest I've been in my life ever but gah! There are some wee irksome troubles.

  • SolarSolar Registered User regular
    I'm so close to a muscle up on the rings. Like a few percentage points in the transition between the pullup and the dip. I reckon I could do one now if there was a gun to my head, but probably not without my trap having a bad day :biggrin:

    To do a controlled ring muscle up would be a nice little personal achievement I think.

  • ShadowhopeShadowhope Baa. Registered User regular
    edited October 2021
    I’m on vacation right now, and taking a break from my normal diet. Normally, at home, my food intake would be pretty standardized. About 400-800 calories from Greek yogurt, about 200 calories from fruit, about 500-800 calories from chicken or eggs, about 400 calories from some whole grains, about 200 calories from a protein shake, and then I’d fill up the rest with tasty stuff like ramen or trail mix or nuts or dates or something. It’s very high protein, high fibre, and high volume, and very tasty.

    On vacation, I’m eating completely differently.

    I’m still logging everything, but since there’s so many one-offs I’m not really trying to be precise with my calories, just to get a general sense of what I’m consuming: it’s about keeping myself honest and in the habit of tracking, rather than to restrict in any way. And I’m eating pastries, burgers, chocolate, ice cream, pastries, cookies, drinking cola, drinking lattes, and also eating pastries. So many pastries. And flan. My goodness, the flan I’ve consumed. I’ve gone from eating about 3000 to 3500 calories per day to eating 5000 to 7000 per day.

    Something that is simultaneously surprising and not at all a surprise to me is that I can still feel want to eat after eating 6000 calories in a day. It’s not hunger precisely - my stomach sometimes literally feels painful from having so much in it - but my desire to eat doesn’t go away. I wonder if a significant part of it might be reduced protein in my diet. Protein seems to work like a miracle drug in reducing my desire to eat, and I’ve gone from getting about 200g of protein a day to probably well under 100g a day. Food is tasty, but even when it’s physically filling, it’s not even dimming the “you need to eat more” warning lights flashing in my brain.

    Don’t get me wrong, I’m enjoying myself, but I’ll be somewhat relieved in most ways to be back on my normal routine. Eating fresh baked pain au chocolate for breakfast is great, don’t get me wrong, but it’s a very temporary high - eating Greek yogurt and berries for breakfast has me feeling way better through the day. In any case, I expect to have put on 4 to 6 pounds by the time I get back home, but we’ll see, and then will come a few weeks of light restrictions to take account for it.

    On a different happy note, I’ve kept running during my vacation. I decided to cut the distance down to 6k since I’m also walking over 20k a day most days and super tired at the end of the day, but my pace has been pretty good. My leg injury isn’t bothering me at all. After having to take it easy and now having to run shorter distances, I’m a little concerned that I won’t have the stamina to maintain my goal pace in the half marathon in two weeks. But I’m just going to have to trust that running 10k a day for a year has given me enough of a base that a little time off my normal routine isn’t going to cause much of an issue.

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  • DragkoniasDragkonias That Guy Who Does Stuff You Know, There. Registered User regular
    Sprained my ankle at my job so I had to take a short break. Been wearing a brace for a week and it was only a light sprain so I think I'm okay now.

  • GorkGork Registered User regular
    Shadowhope wrote: »
    I’m on vacation right now, and taking a break from my normal diet. Normally, at home, my food intake would be pretty standardized. About 400-800 calories from Greek yogurt, about 200 calories from fruit, about 500-800 calories from chicken or eggs, about 400 calories from some whole grains, about 200 calories from a protein shake, and then I’d fill up the rest with tasty stuff like ramen or trail mix or nuts or dates or something. It’s very high protein, high fibre, and high volume, and very tasty.

    On vacation, I’m eating completely differently.

    I’m still logging everything, but since there’s so many one-offs I’m not really trying to be precise with my calories, just to get a general sense of what I’m consuming: it’s about keeping myself honest and in the habit of tracking, rather than to restrict in any way. And I’m eating pastries, burgers, chocolate, ice cream, pastries, cookies, drinking cola, drinking lattes, and also eating pastries. So many pastries. And flan. My goodness, the flan I’ve consumed. I’ve gone from eating about 3000 to 3500 calories per day to eating 5000 to 7000 per day.

    Something that is simultaneously surprising and not at all a surprise to me is that I can still feel want to eat after eating 6000 calories in a day. It’s not hunger precisely - my stomach sometimes literally feels painful from having so much in it - but my desire to eat doesn’t go away. I wonder if a significant part of it might be reduced protein in my diet. Protein seems to work like a miracle drug in reducing my desire to eat, and I’ve gone from getting about 200g of protein a day to probably well under 100g a day. Food is tasty, but even when it’s physically filling, it’s not even dimming the “you need to eat more” warning lights flashing in my brain.

    Don’t get me wrong, I’m enjoying myself, but I’ll be somewhat relieved in most ways to be back on my normal routine. Eating fresh baked pain au chocolate for breakfast is great, don’t get me wrong, but it’s a very temporary high - eating Greek yogurt and berries for breakfast has me feeling way better through the day. In any case, I expect to have put on 4 to 6 pounds by the time I get back home, but we’ll see, and then will come a few weeks of light restrictions to take account for it.

    On a different happy note, I’ve kept running during my vacation. I decided to cut the distance down to 6k since I’m also walking over 20k a day most days and super tired at the end of the day, but my pace has been pretty good. My leg injury isn’t bothering me at all. After having to take it easy and now having to run shorter distances, I’m a little concerned that I won’t have the stamina to maintain my goal pace in the half marathon in two weeks. But I’m just going to have to trust that running 10k a day for a year has given me enough of a base that a little time off my normal routine isn’t going to cause much of an issue.

    Your intuition is correct; protein is the macronutrient that causes the highest amount of satiety. Tasty food is full of fat and carbs, which cause much less satiety and why we can eat so much more of that.

    Glad you’re still able to enjoy yourself. As someone who also does some fairly intense tracking of food, I always take my vacations off from tracking. I feel like I get a huge benefit from the mental break. And I’ve always found that, when I get back to whatever my set amount of calories after the vacation is over, the 3-5 lbs I gained fall off fairly quickly because it’s usually just water weight. Just get back to your normal diet and you may be surprised how fast you go back to your previous state.

  • DouglasDangerDouglasDanger PennsylvaniaRegistered User regular
    Hmmm

    Maybe I am short changing myself on protein when I'm eating all of these salads for lunch

    Need to get off my ass and boil some eggs

  • SolarSolar Registered User regular
    I really think that there's almost no such thing as too much protein

  • NaphtaliNaphtali Hazy + Flow SeaRegistered User regular
    Hmmm

    Maybe I am short changing myself on protein when I'm eating all of these salads for lunch

    Need to get off my ass and boil some eggs

    There's plenty of healthy ways to add protein to salads! Eggs like you said, but there's also stuff like chick peas, hemp seeds, cheese, nuts, etc.

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  • ShadowhopeShadowhope Baa. Registered User regular
    Honestly, protein shakes too. They’re not what you want to be your main source of nutrition or anything, because they’re usually just protein plus a bit of flavour, with no other nutrients. But they’re great as a pre or post-workout drink, or even just as a mid-morning snack to keep hunger at bay for the next few hours.

    I also like dumping a scoop of protein powder into vanilla yogurt.

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  • GorkGork Registered User regular
    Shadowhope wrote: »
    Honestly, protein shakes too. They’re not what you want to be your main source of nutrition or anything, because they’re usually just protein plus a bit of flavour, with no other nutrients. But they’re great as a pre or post-workout drink, or even just as a mid-morning snack to keep hunger at bay for the next few hours.

    I also like dumping a scoop of protein powder into vanilla yogurt.

    I can’t eat cereal without protein powder mixed with almond milk, anymore. It just seems wrong not to have strawberry milk cereal when it’s right there.

  • MalReynoldsMalReynolds The Hunter S Thompson of incredibly mild medicines Registered User regular
    I'll usually do 2 packets of instant oatmeal with a scoop of protein powder, mixed welllll and then cooked for a minute, stirred [fold the protein back in] and do it for another minute

    It has the consistency of really warm bread [whether or not you're looking for a... brick of hot oats is entirely choice dependent] and is a sticky goddamn mess but it's a pretty decent 400calorie post workout snack or with dinner.

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  • DouglasDangerDouglasDanger PennsylvaniaRegistered User regular
    I appreciate the options and advice, but I think hardboiled eggs are delicious and I even have an egg cooker gadget that makes it super super easy

    Sometimes I just get like depressed roast beef and scarcely have the motivation and wherewithal to finish biting a piece of food that's already in my mouth

  • MNC DoverMNC Dover Full-time Voice Actor Kirkland, WARegistered User regular
    While I've been losing weight consistently, I often wonder after reading other people's posts if I should be changing my diet around. I'm don't do much in the way of intense workouts, instead doing just 45 minutes of cardio M-F, so I worry about adding too much calorie rich stuff into my diet when I won't be burning it away that often.

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  • KyouguKyougu Registered User regular
    49 days until my first marathon and today I got in my first ever 20 miler.

    It wasn't easy but it also didn't feel impossible. I'm specially happy because it was warmer and humid than it's been lately and I still managed a great pace.

    I think I may actually shoot for a 3:30 half.

    0qmr3cpyi60f.jpg

  • DouglasDangerDouglasDanger PennsylvaniaRegistered User regular
    That's very inspiring! Nice work!

  • MNC DoverMNC Dover Full-time Voice Actor Kirkland, WARegistered User regular
    n73hlju2yyg7.png

    Your running path looks like the Grim Reaper. That's why I don't run, that shit will be the death of me.

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  • PellaeonPellaeon Registered User regular
    8:17 pace for 20 miles, fuck me. These days I consider that a good pace for 2-3 miles tops.

    Nice work!

  • DrZiplockDrZiplock Registered User regular
    Seriously, your pace and heartrate over that distance is impressive as hell. Well done!

  • KyouguKyougu Registered User regular
    Thanks all!

    I been getting some fb memories and two years ago I ran a half at 2:12.

    A year ago I ran a half at 1:54

    A few weeks ago I ran a half at 1:37 and then there was this weekend 20 miler.

    It's really nice to see how much my work has paid off and that there's other important numbers that the scale doesn't show (not that pace should be the end all be all of running). Progress can be measured in many ways.

  • WeaverWeaver Who are you? What do you want?Registered User regular
    My gym finally started requiring proof of vaccine, it's a state mandate but there was/is a grace period to get it working. Glad they got it going now.

  • SolarSolar Registered User regular
    Kyougu wrote: »
    Thanks all!

    I been getting some fb memories and two years ago I ran a half at 2:12.

    A year ago I ran a half at 1:54

    A few weeks ago I ran a half at 1:37 and then there was this weekend 20 miler.

    It's really nice to see how much my work has paid off and that there's other important numbers that the scale doesn't show (not that pace should be the end all be all of running). Progress can be measured in many ways.

    Serious improvements as a result of hard work. Big respect.

  • IcemopperIcemopper Registered User regular
    I found myself inspired by Kyougu as I often am and put in an extra push for this morning's 10k and managed a new personal best at a 7:49/mile pace for a total time of 48:28. I'm quite happy with that, I've been trying to break the 50 minute barrier for a while.

    One more half marathon to go before this season is finally more calm, I'm gonna push to make it my fastest yet!

  • KyouguKyougu Registered User regular
    I saw that on strava @Icemopper . Congrats, keep crushing those goals!

  • Magus`Magus` The fun has been DOUBLED! Registered User regular
    So either I'm doing it wrong or my abs are SO WEAK I can't even do a single crunch. I guess that's what happens when you gain 60+ lbs while sitting on your ass, working from home.

  • SolarSolar Registered User regular
    How are you doing it?

    Also if you struggle with a crunch. Try doing bent leg raises instead (I.e a crunch but lifting your legs up and bring them up to your body, rather than the other way around).

  • Magus`Magus` The fun has been DOUBLED! Registered User regular
    Constricting my abs in a hopeless attempt to get them to raise my torso up.

    The thing is, I don't want my back to do the lifting but I have to assume it does SOME lifting?

    Planks are probably better anyhow. I never feel like I'm doing them right, though, because the burn is always way worse in my arms and/or legs.

  • SolarSolar Registered User regular
    edited October 2021
    Well your back is a key part of your core, so you do want to train it. Also those are full body movements, it is certainly possible that the weak point for you in the plank is your arms and/or legs!

    I'd do those bent leg raises instead of crunches. I'd also do some simple superman's for your back (lie on your front, arms and legs outstretched in a straight line, lift all your limbs off the floor, hold for a second, put them down. Repeat.

    If you tried say, three sets of each, plus planks, that'd be a good starter :)

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  • tynictynic PICNIC BADASS Registered User, ClubPA regular
    this is a story about how my phone is dumb
    I went for a light evening run, was planning on maybe 5km, then remembered an errand I wanted to run at a place about 7km north. Not really in the mood (or at the right fitness level) to do the round trip on foot, so I decided to run up, get the subway most of the way back, then run home from the subway stop.
    So after I got to my destination I put strava on pause, farted around as required, jumped on the train, then restarted the run on the app for the short jog home.

    My phone autologs workouts from strava, but also uses its own weirdass metrics to decide things like how much 'effort' I put it. Whatever. Anyway, it has clearly decided that small section of the evening I spent on the train was (presumably because strava was still background running, albeit on pause) part of my run - and since i went so fast, it gave me the equivalent effort of a 50km bike ride. And it won't let me edit anything.
    So now that's going to lurk in my phone stats as my Best Ever Run Effort basically forever.
    Unless I one day do a full marathon I guess (spoiler: i won't)

  • Ashaman42Ashaman42 Registered User regular
    You can split runs in Strava. On the website at least, not sure about the app. So you could split the run into three parts (runup/train/runback) and delete the train activity entirely.

    That's what I've done before when Strava has gone bananas.

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