webguy20I spend too much time on the InternetRegistered Userregular
Week 2 of my return to the gym. DOMS are abating, i still hate running in place, but using actual weights again is so damn nice. The CPAP has made it so much easier to get up in the morning and i love getting my workouts in before work.
Writing them down literally triggers panic attacks for me I have no idea what to do about it and none of my doctors or anyone ever has any better advice to give.
Forgot to get a water bottle to fill up and take with me.
Oh well I'll just buy a bottled water there I guess.
Though I just got out of the grocery store and that kicked my ass pretty hard so I dunno how much up be able to do at the gym. Probably a stationary bike for a while.
With fitness doing stuff is always better than not doing stuff. It's super easy to get paralyzed by "what if I'm not doing enough stuff or the right stuff and what will people think of the stuff I'm doing?!!" but the honest truth is that doing stuff is better than not and people will be glad you're doing it, whatever it is, in whatever way, and if they're jerks about it then they're just jerks, fuck 'em.
I made it 20 minutes at the gym total today for my first visit
5 on the bike, 5 on the treadmill. About 20 reps on a back extension machine I set to about 130 to start with which was honestly the easiest part of being there.
+9
The JudgeThe Terwilliger CurvesRegistered Userregular
In my effort to find more events this year, I have signed up for a 10K around Lake Oswego on Saturday morning.
Seeing my watch training suggestions flip 180 from max HR plans to REST YOU FOOL this week once the schedule updated was pretty funny.
I need to figure out which machines I wanna work on at the gym between warm-up and cool down on the cardio stuff
Like I did the back extension one today but I think I'll try a different one each week when I go until I get a feel for most of them. I want to focus on my legs and core to help me maintain stamina during cardio so I'll not super interested in upper body stuff at the moment, besides I kinda naturally have a bit more development there just from genetics and morphology (broad shoulders and barrel chests run in my family I think) but I will probably work on my arms eventually because honestly I think the heaviest thing I regularly lift is cubes of 24 diet soda cans.
I've noticed I'm like extremely hungry and kinda spacey since I've been home. Hard to focus on anything and I ate a big dinner early.
I need to figure out which machines I wanna work on at the gym between warm-up and cool down on the cardio stuff
Like I did the back extension one today but I think I'll try a different one each week when I go until I get a feel for most of them. I want to focus on my legs and core to help me maintain stamina during cardio so I'll not super interested in upper body stuff at the moment, besides I kinda naturally have a bit more development there just from genetics and morphology (broad shoulders and barrel chests run in my family I think) but I will probably work on my arms eventually because honestly I think the heaviest thing I regularly lift is cubes of 24 diet soda cans.
I've noticed I'm like extremely hungry and kinda spacey since I've been home. Hard to focus on anything and I ate a big dinner early.
Good on ya for doing the rotations around the machines to see what you're into and how each of them operate and feel to use! That's awesome, man.
I don't know what your gym situation is, but a lot of them will absolutely have someone who will walk you through each as like a "personal training lite" when you join. Don't be afraid to ask at the front desk if it's that kind of place.
As for the hungry and spacey, that's gonna happen. Prior to heading out to work out be sure you're getting some water and something light-ish into your system about an hour before your workout. Like a banana, or half an english muffin with some peanut butter, etc. It'll help a lot with the spacey head feeling. Then post get some solid protein into your system. Greek yogurt, lean meat, a powdered shake if that's your thing. You'll eventually figure out what your body wants pre and post.
One of my biggest struggles after a weights day is coming home and not devouring the entire pantry, so I get it. At the end of the day, protein and water are your friend.
Keep it up, dude! This was a great update from you to read.
"zip, i dunno what it is about you, but there's something very cat-like about your face. i can't really place it. you'd make a good mountain lion." Hail, Satan!Satans Post
I forgot to look at all the blood results they finally gave me the other day at my urologist appointment, as I've been having pain in my right flank so they wanted to check a few things ontop of some regular blood work
My ha1c was normal and my cholesterol was ehhhh, mostly highish triglycerides but vldl was the only thing actually flagged high by the computer
My TSH is a little high but my t4 is normal? Maybe thyroid issues cropping up? That would centrally explain some other symptoms I'm having as well as the fatigue and weight gain over the past few months in particular. Probably have to go back to the Endo to get that checked on. I had a nodule a few years ago.
I tried something a bit new to me today, and ran with all my pace indicators turned off. I kept heart rate and cadence on, and just ran until I like “OK, I’m not getting as much in the way of happy brain chemicals as I was and my legs are getting tired.” Basically I stopped when I got bored and uncomfortable. Two days ago I ran a half marathon distance at a 5:28 pace (I had been trying to stay as close to 5:30 as possible), so I had no idea how far I was going to go or how fast I’d go with tired legs. Plus, I went out without water or carbs.
It turned out to be 22 kilometres at a 5:17 pace. So now I’m thinking that maybe I should aim for a 5:20 if/when I do a marathon in the fall, since I seem to have no trouble doing half the distance at that speed on tired legs on a warm day without proper consumables.
Also, I really need to actually pull the trigger and enter a fall marathon. There’s one in October that I’m leaning towards, but it’s a double loop, so that seems a little boring.
Civics is not a consumer product that you can ignore because you don’t like the options presented.
There's always this guy if you aren't specifically tied to the marathon distance: https://vermont50.com/50k-race/
Had a friend do the 50 mile run version and said it was actually pretty fun
There's always this guy if you aren't specifically tied to the marathon distance: https://vermont50.com/50k-race/
Had a friend do the 50 mile run version and said it was actually pretty fun
I’ve made it a goal to run a sub-four hour marathon. I also want to get my 10k under 45 minutes. After that, ultras do seem to be the next challenge. One of the fall marathons I’m looking at has a 50k version - maybe once I’ve achieved my other goals.
For now, my new neighborhood’s hills are helping me increase my speed and endurance a lot and I want to take advantage of it. One of my favourite routes here has me climbing something called Break-Heart Hill twice, climbing 67 metres over the course of 1.2 kilometres each time. Even my “flat and even” 5k route has 65 metres of hills. That’s toughening up the legs!
Civics is not a consumer product that you can ignore because you don’t like the options presented.
I had a doctor appointment this morning but it went by too quickly and I didn't get a chance to ask about a dietician or glp1 agonists because he was very much rushing me through the appointment
At the start of the year I realized I was putting in weight, probably around 10 lbs.
I had to be honest with myself and realizing I was snacking more than I should and been less careful with what I ate between meals. I was specially eating too much peanut butter.
Made the right changes and now I'm back to my end of year weight, which I'm more comfortable at.
It's a bit of a bummer to realize how easily I was able to slide back with just some carelessness but I'm glad I can recognize my bad habits and work to fix them.
Peanut butter!!! Same here, honestly. I make my muesli ahead of time and realized after a while I was adding more and more peanut butter, which is totally unnecessary in muesli, it already has nuts. I'm currently trying to figure out a different way to get that texture without using so much peanut butter.
Peanut butter!!! Same here, honestly. I make my muesli ahead of time and realized after a while I was adding more and more peanut butter, which is totally unnecessary in muesli, it already has nuts. I'm currently trying to figure out a different way to get that texture without using so much peanut butter.
Fun pictures from a perfect day - just rock one is a fun v notch that ends up feeling like you're out in space at the very top of the crag for wonderful views and mental alarm bells. (Nuthatch at Rumney)
So we've done a few 2-3 mile walks round the park this year and I've done a few lunch break 2 milers.
Monday just gone we did six anna bit miles and today we went out and did 10.75 miles. Would have been 12 but after several quite muddy patches through the woods we hit a section that was just purely impassable.
Still feeling quite good considering the rapid ramp up. A few twinges and a couple blisters - not sure if they are my new boots not being right or just I need to toughen up a little. But overall pretty good.
And we had our first little "sit out in the garden with a drink" of the year which was nice.
Today, I did something I once swore that I’d never do, and now I feel absolutely shattered and wrecked.
I once swore I’d never run 42.2 kilometres (marathon distance) in one go, but here I am.
I’m shattered and wrecked in a good way I suppose. The things that actually hurt most are my inner thighs, from salt crystals rubbing as I ran - I’ll be walking bow-legged for a day or two. I was hoping to run a marathon this spring, but the best window for a vacation for me overlapped with the local marathon. When the race starts next Sunday, I’ll be on a train between London and Amsterdam. But now I know I can run 42.2 kilometres in under four hours, on two days of rest.
And yet, for all the pain this has caused me, I think that I’ll almost certainly do it again.
Shadowhope on
Civics is not a consumer product that you can ignore because you don’t like the options presented.
Fun pictures from a perfect day - just rock one is a fun v notch that ends up feeling like you're out in space at the very top of the crag for wonderful views and mental alarm bells. (Nuthatch at Rumney)
Holy shit, Tears of the Kingdom looks amazing! I should start playing now.
Need a voice actor? Hire me at bengrayVO.com
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Today, I did something I once swore that I’d never do, and now I feel absolutely shattered and wrecked.
I once swore I’d never run 42.2 kilometres (marathon distance) in one go, but here I am.
I’m shattered and wrecked in a good way I suppose. The things that actually hurt most are my inner thighs, from salt crystals rubbing as I ran - I’ll be walking bow-legged for a day or two. I was hoping to run a marathon this spring, but the best window for a vacation for me overlapped with the local marathon. When the race starts next Sunday, I’ll be on a train between London and Amsterdam. But now I know I can run 42.2 kilometres in under four hours, on two days of rest.
And yet, for all the pain this has caused me, I think that I’ll almost certainly do it again.
That's one of my favorite feelings, knowing how painful and difficult the journey was but so quickly wanting to do it again. Way to go, that's an awesome time!
Feeling impressed with myself because I bought a big bag of kettle chips (on sale for $1, couldn’t pass that up) and normally I can easily devour an entire big bag of chips in one sitting but a serving is 230 calories and there’s about four servings in the bag so that’s more than 900 calories. So I divided up the bag into four and ate one each day over four days. This is willpower that I’ve never had before, plus I got to have a snack each day.
My mom was always able to keep chips in the cupboard for guests or whoever, and open up a bag, pour out a little bowl and put the rest back up in the cupboard and I could never understand it.
+8
The JudgeThe Terwilliger CurvesRegistered Userregular
At the start of the year I realized I was putting in weight, probably around 10 lbs.
I had to be honest with myself and realizing I was snacking more than I should and been less careful with what I ate between meals. I was specially eating too much peanut butter.
Made the right changes and now I'm back to my end of year weight, which I'm more comfortable at.
It's a bit of a bummer to realize how easily I was able to slide back with just some carelessness but I'm glad I can recognize my bad habits and work to fix them.
I was thinking about this post of yours today. Specifically because I was thinking about maintaining vs losing, and how I think that maintaining can be more challenging in some ways. I don’t think that it’s harder to maintain, but it often feels more complex to me.
Lots of random weight maintenance musing incoming.
With losing, there’s a pretty clear and straightforward path. Expend more energy than you consume over a sufficiently long period of time while getting adequate nutrients. It’s not easy by any means, but it’s simple in the way that running a 10k is simple, you just keep going along the course route and you’ll eventually get there. But maintaining? There’s no simple direction. Intuitive eating on its own helps some people, but for many people (including me) our malfunctioning intuitions are a part of why we put on weight in the first place. Some people are able to use intuitive eating in conjunction with setting a line of “if I weigh this much again, it’s time to reevaluate and go back to what I did to lose weight.” Some people count calories and try to line up their calories in and out on a daily basis, or a weekly basis. I’ve found it’s easiest for me, and most comfortable in a physical sense, to eat at a deficit for five or six days a week and eat at a surplus on the days I either don’t run or do a light run. And I usually try to put my surplus days on days where I’m seeing family, or heading in to the office, or travelling.
It’s all further complicated by weight being a range, rather than a point. With that in mind, my goal is to keep my weekly average weight between about 187 and 192, and not going below 185 and not going above 195 on a daily basis. A few weeks ago I did a test over a 48 hour period. Instead of just weighing in first thing the morning, I weighed in several times a day. In 48 hours, there was a nine pound range in my weight, from 187 to 196, as stuff entered and exited my body. This morning, I weighed in at 184.4. That is the lowest that I’ve weighed since high school. But I made this cut fairly deliberately, because I’m going to be on vacation for the next two weeks. I’ll be firmly back into the middle of my target range by this time next week.
But these sorts of targets and plans are just what I’ve worked out for myself and what seems to work for me, because there is a paucity of information on maintaining on the Internet. At this point, I feel like there’s a lot of really good information and tools out there on how to lose weight safely, but maintaining is a different story. I’m eating at a slight deficit about 80% of the time and at a moderate surplus 20% of the time, and I feel like it works for me and so far (a little over two years) has been easy to maintain, but it would be nice if maintenance was at straightforward as losing.
Civics is not a consumer product that you can ignore because you don’t like the options presented.
Yeah, for sure maintaining seems harder than losing.
I also had to come to terms that I was at my lowest during lockdown. At that time I had nothing to do but workout, eat healthy and since I never been one to drink at home I wasn't drinking much beer since I was not going out.
Now it's much harder to balance being social and enjoying those things with being mindful. I try to b remind myself that I could be even thinner but would I be enjoying my life as much? Definitely not
Kind of exciting news? I just tried on a pair of jeans from before the pandemic/my weight gain, and I can pretty much just wear them! Not the most comfy things in the world, but certainly getting there.
Nice, I'm planning to do one on Saturday. You doing it with the weight vest?
Partitioning the pullups / pushups / squats into sets of 5/10/15 works pretty well. With your climbing you'll probably have no problem with the pullups with or without kips so pace will just be keeping your heart rate in check and hopefully not to burning out on pushups
5/10/15 is my split idea although my gf said maybe 5/5/15/5 (pulls, pushes, squats, pushes) which sounds like it could work.
I'm gonna go with the weight vest. I am decent enough at pushups, I think my weakness is just that I never do cardio. But I can def do the runs and all the stuff just can I do it all in an hour? I think I can but we shall see.
Finally got space to set back up my weight rack and I'm feeling pretty good about how much pushups/free weights/Ring Fit in the couple years in-between worked well to keep me in shape. I mean I'm still at the beginning stages of stuff but it all feels very comfortable. I'm a bit nervous about squats being tough once I get to really heavy weights, but the form at least feels alright now that I've stopped trying way too hard to entirely keep my knees from crossing my toes.
What's a fruit that's easy to snack on that keeps good in the fridge?
Apples is what I would go with but those are hard to eat a lot of because of dental issues
Also gonna get some more 100 calorie packs of nuts.
I think maybe a strategy I am going to try is to eat more often rather than waiting until I'm really really hungry and overdoing it but that'll require more healthy stuff to put in the gaps between when I normally eat. Thus fruits and nuts and popcorn and probably some kinda veggie that's snackable? Frozen brussel sprouts air fry easy right?
I want to try and get under 400lbs before I really push hard at the gym. It'll just be much easier if I'm already eating better to be mobile there and have the energy to do stuff
Other than that stuff I'm going to mostly try eating what I normally would just smaller portions to avoid eating a days worth of calories in one meal. At least for now. Because all the stuff of trying to meal prep in advance and clean up after and think about healthy options is a lot of work if I do it all at once leading to me just not doing it at all. So I figure if I get to where I have more energy first I will have an easier time adding that stuff in gradually.
I'm already at 415 last time I weighed myself. So that's better than I was. Getting that first digit to be a 3 again is within reach.
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Writing them down literally triggers panic attacks for me I have no idea what to do about it and none of my doctors or anyone ever has any better advice to give.
Forgot to get a water bottle to fill up and take with me.
Oh well I'll just buy a bottled water there I guess.
Though I just got out of the grocery store and that kicked my ass pretty hard so I dunno how much up be able to do at the gym. Probably a stationary bike for a while.
You can also look into something like intuitive eating, maybe a dietician could help with that
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Have they at least talked to you about GLP-1 agonists?
5 on the bike, 5 on the treadmill. About 20 reps on a back extension machine I set to about 130 to start with which was honestly the easiest part of being there.
Seeing my watch training suggestions flip 180 from max HR plans to REST YOU FOOL this week once the schedule updated was pretty funny.
Like I did the back extension one today but I think I'll try a different one each week when I go until I get a feel for most of them. I want to focus on my legs and core to help me maintain stamina during cardio so I'll not super interested in upper body stuff at the moment, besides I kinda naturally have a bit more development there just from genetics and morphology (broad shoulders and barrel chests run in my family I think) but I will probably work on my arms eventually because honestly I think the heaviest thing I regularly lift is cubes of 24 diet soda cans.
I've noticed I'm like extremely hungry and kinda spacey since I've been home. Hard to focus on anything and I ate a big dinner early.
Good on ya for doing the rotations around the machines to see what you're into and how each of them operate and feel to use! That's awesome, man.
I don't know what your gym situation is, but a lot of them will absolutely have someone who will walk you through each as like a "personal training lite" when you join. Don't be afraid to ask at the front desk if it's that kind of place.
As for the hungry and spacey, that's gonna happen. Prior to heading out to work out be sure you're getting some water and something light-ish into your system about an hour before your workout. Like a banana, or half an english muffin with some peanut butter, etc. It'll help a lot with the spacey head feeling. Then post get some solid protein into your system. Greek yogurt, lean meat, a powdered shake if that's your thing. You'll eventually figure out what your body wants pre and post.
One of my biggest struggles after a weights day is coming home and not devouring the entire pantry, so I get it. At the end of the day, protein and water are your friend.
Keep it up, dude! This was a great update from you to read.
I forgot to look at all the blood results they finally gave me the other day at my urologist appointment, as I've been having pain in my right flank so they wanted to check a few things ontop of some regular blood work
My ha1c was normal and my cholesterol was ehhhh, mostly highish triglycerides but vldl was the only thing actually flagged high by the computer
My TSH is a little high but my t4 is normal? Maybe thyroid issues cropping up? That would centrally explain some other symptoms I'm having as well as the fatigue and weight gain over the past few months in particular. Probably have to go back to the Endo to get that checked on. I had a nodule a few years ago.
It turned out to be 22 kilometres at a 5:17 pace. So now I’m thinking that maybe I should aim for a 5:20 if/when I do a marathon in the fall, since I seem to have no trouble doing half the distance at that speed on tired legs on a warm day without proper consumables.
Also, I really need to actually pull the trigger and enter a fall marathon. There’s one in October that I’m leaning towards, but it’s a double loop, so that seems a little boring.
https://vermont50.com/50k-race/
Had a friend do the 50 mile run version and said it was actually pretty fun
I’ve made it a goal to run a sub-four hour marathon. I also want to get my 10k under 45 minutes. After that, ultras do seem to be the next challenge. One of the fall marathons I’m looking at has a 50k version - maybe once I’ve achieved my other goals.
For now, my new neighborhood’s hills are helping me increase my speed and endurance a lot and I want to take advantage of it. One of my favourite routes here has me climbing something called Break-Heart Hill twice, climbing 67 metres over the course of 1.2 kilometres each time. Even my “flat and even” 5k route has 65 metres of hills. That’s toughening up the legs!
I had to be honest with myself and realizing I was snacking more than I should and been less careful with what I ate between meals. I was specially eating too much peanut butter.
Made the right changes and now I'm back to my end of year weight, which I'm more comfortable at.
It's a bit of a bummer to realize how easily I was able to slide back with just some carelessness but I'm glad I can recognize my bad habits and work to fix them.
pb fit/water?
Also: did a pile of routes outside today after not climbing or training for like two weeks. I am completely smoked.
Monday just gone we did six anna bit miles and today we went out and did 10.75 miles. Would have been 12 but after several quite muddy patches through the woods we hit a section that was just purely impassable.
Still feeling quite good considering the rapid ramp up. A few twinges and a couple blisters - not sure if they are my new boots not being right or just I need to toughen up a little. But overall pretty good.
And we had our first little "sit out in the garden with a drink" of the year which was nice.
I’m shattered and wrecked in a good way I suppose. The things that actually hurt most are my inner thighs, from salt crystals rubbing as I ran - I’ll be walking bow-legged for a day or two. I was hoping to run a marathon this spring, but the best window for a vacation for me overlapped with the local marathon. When the race starts next Sunday, I’ll be on a train between London and Amsterdam. But now I know I can run 42.2 kilometres in under four hours, on two days of rest.
And yet, for all the pain this has caused me, I think that I’ll almost certainly do it again.
Holy shit, Tears of the Kingdom looks amazing! I should start playing now.
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That's one of my favorite feelings, knowing how painful and difficult the journey was but so quickly wanting to do it again. Way to go, that's an awesome time!
Awesome accomplishment.
I was told that after your first marathon you either never want to do one again or you're hooked.
My mom was always able to keep chips in the cupboard for guests or whoever, and open up a bag, pour out a little bowl and put the rest back up in the cupboard and I could never understand it.
Nice!
Grab a Body Glide stick for the chafing next time around.
I was thinking about this post of yours today. Specifically because I was thinking about maintaining vs losing, and how I think that maintaining can be more challenging in some ways. I don’t think that it’s harder to maintain, but it often feels more complex to me.
Lots of random weight maintenance musing incoming.
With losing, there’s a pretty clear and straightforward path. Expend more energy than you consume over a sufficiently long period of time while getting adequate nutrients. It’s not easy by any means, but it’s simple in the way that running a 10k is simple, you just keep going along the course route and you’ll eventually get there. But maintaining? There’s no simple direction. Intuitive eating on its own helps some people, but for many people (including me) our malfunctioning intuitions are a part of why we put on weight in the first place. Some people are able to use intuitive eating in conjunction with setting a line of “if I weigh this much again, it’s time to reevaluate and go back to what I did to lose weight.” Some people count calories and try to line up their calories in and out on a daily basis, or a weekly basis. I’ve found it’s easiest for me, and most comfortable in a physical sense, to eat at a deficit for five or six days a week and eat at a surplus on the days I either don’t run or do a light run. And I usually try to put my surplus days on days where I’m seeing family, or heading in to the office, or travelling.
It’s all further complicated by weight being a range, rather than a point. With that in mind, my goal is to keep my weekly average weight between about 187 and 192, and not going below 185 and not going above 195 on a daily basis. A few weeks ago I did a test over a 48 hour period. Instead of just weighing in first thing the morning, I weighed in several times a day. In 48 hours, there was a nine pound range in my weight, from 187 to 196, as stuff entered and exited my body. This morning, I weighed in at 184.4. That is the lowest that I’ve weighed since high school. But I made this cut fairly deliberately, because I’m going to be on vacation for the next two weeks. I’ll be firmly back into the middle of my target range by this time next week.
But these sorts of targets and plans are just what I’ve worked out for myself and what seems to work for me, because there is a paucity of information on maintaining on the Internet. At this point, I feel like there’s a lot of really good information and tools out there on how to lose weight safely, but maintaining is a different story. I’m eating at a slight deficit about 80% of the time and at a moderate surplus 20% of the time, and I feel like it works for me and so far (a little over two years) has been easy to maintain, but it would be nice if maintenance was at straightforward as losing.
I also had to come to terms that I was at my lowest during lockdown. At that time I had nothing to do but workout, eat healthy and since I never been one to drink at home I wasn't drinking much beer since I was not going out.
Now it's much harder to balance being social and enjoying those things with being mindful. I try to b remind myself that I could be even thinner but would I be enjoying my life as much? Definitely not
Partitioning the pullups / pushups / squats into sets of 5/10/15 works pretty well. With your climbing you'll probably have no problem with the pullups with or without kips so pace will just be keeping your heart rate in check and hopefully not to burning out on pushups
PSN: Robo_Wizard1
I'm gonna go with the weight vest. I am decent enough at pushups, I think my weakness is just that I never do cardio. But I can def do the runs and all the stuff just can I do it all in an hour? I think I can but we shall see.
Apples is what I would go with but those are hard to eat a lot of because of dental issues
Also gonna get some more 100 calorie packs of nuts.
I think maybe a strategy I am going to try is to eat more often rather than waiting until I'm really really hungry and overdoing it but that'll require more healthy stuff to put in the gaps between when I normally eat. Thus fruits and nuts and popcorn and probably some kinda veggie that's snackable? Frozen brussel sprouts air fry easy right?
I want to try and get under 400lbs before I really push hard at the gym. It'll just be much easier if I'm already eating better to be mobile there and have the energy to do stuff
Other than that stuff I'm going to mostly try eating what I normally would just smaller portions to avoid eating a days worth of calories in one meal. At least for now. Because all the stuff of trying to meal prep in advance and clean up after and think about healthy options is a lot of work if I do it all at once leading to me just not doing it at all. So I figure if I get to where I have more energy first I will have an easier time adding that stuff in gradually.
I'm already at 415 last time I weighed myself. So that's better than I was. Getting that first digit to be a 3 again is within reach.