2024 Weight Loss/Exercise Thread

[South Austin 51908]

33 minutes ago, 4th&Five said:

Achieved my original goal from the first of the year this morning. Setting a new goal to lose 4 more by my birthday in mid-May. Down 27 total since 1/2. 

You should celebrate with a cheeseburger and a beer!

[4th&Five 41392]

Headed to Alamo in a bit and planning on it. 

[South Austin 51908]

34 minutes ago, 4th&Five said:

Headed to Alamo in a bit and planning on it. 

Same. Going to see Civil War. Will raise my burger in your honor.

[T’Boo Ted Marshall 2720]

Curious as to why some of you opt for plant based?
I’ve always had whey during the day/post workout and casein in the evening.

Have my first Dexa scan scheduled in a few weeks for curiosity purposes.

[Herbie Hancock 7284]

The only reason to choose plant over whey is if you have an allergen/sensitivity to whey. Whey is vastly superior in every aspect.

[South Austin 51908]

I like to mix up my proteins. Plant-based proteins have a better overall nutrient profile than just whey, and some particular brands have a good amount of fiber. 

But it’s all about macros, and there’s mixed research on whether fast-digesting (whey) proteins are really better for your muscle growth than slow-digesting proteins (casein and plant). Consume your daily protein goal however you can get it.

[Herbie Hancock 7284]

I like to mix up my proteins. Plant-based proteins have a better overall nutrient profile than just whey, and some particular brands have a good amount of fiber. 
But it’s all about macros, and there’s mixed research on whether fast-digesting (whey) proteins are really better for your muscle growth than slow-digesting proteins (casein and plant). Consume your daily protein goal however you can get it.

Please explain what you mean here, because studies have consistently shown you have to consume somewhere in the range of 30% more plant based protein in order to get the same amount of leucine and AA’s. They’ve also shown a better overall response at the cellular level to whey vs plant.


As far as slow or fast digesting, while that is correct it really is unnecessary for 97% of the population. The only people that this really applies to are the elite athletes that are training hours per day and trying to gain the tiniest of advantages. The average gym goer has no need to worry about the differences in casein or whey

[South Austin 51908]

7 minutes ago, Herbie Hancock said:

Please explain what you mean here, because studies have consistently shown you have to consume somewhere in the range of 30% more plant based protein in order to get the same amount of leucine and AA’s. They’ve also shown a better overall response at the cellular level to whey vs plant.

My point was about overall nutrients, not just the amino acid profile. If you mix in plant protein powder with your daily consumption of whey and other protein sources, I don’t think the difference in amino acids is going to have any real impact in your level of swoleness.

And I might be wrong, but I’m think I’m speaking to the majority of posters on this thread, who are more concerned with losing weight, building some lean muscle, and overall nutrition, and less concerned with looking like an elite bodybuilder. For them, I don’t think the 30% difference you cite means all that much.

[BrazilHorn 6575]

Figured I would offer some reviews of various lifting/fitness apps here in case folks are looking at some to use:

SmartGym:

Offers ability to customize based on your equipment but does not offer pre-set changes (example having home gym static and then just updating hotel gym on road)

Lots of pre built routines and also allows you to customize routines. Poor animations for workout examples (maybe poor is strong word, just animated vs videos). Different settings in terms of doing more endurance based (lighter weight, more reps) vs Strength gain (heavy weight fewer) as well as a couple of others.

This is one that I started out with and it is good from stand point of a sizeable workout library, routines based on other activities (cycling/running etc). If this is app you choose you won't be unhappy, I just like mixing them up so I don't get bored of them. Syncs to Apple Health/Watch.

Hevy:

This one requires most up front set up in terms of routines/weights. It has some prebuilt routine types (push/pull/legs or 5x5 eg (along with several others)) but doesn't do any weight or rep seeding so you have to do some manual entry of your weights/reps (and there isn't a way to auto populate the rest of the sets once you enter it in once - so you end up having to key in several rounds of same stuff). I just started using this one this week and by and large I like it but it is the most rudimentary that I have seen. No animations/videos of workouts, just static step 1, step 2 drawings. I do like it so far and will be curious to see over time if it recommends additional weight/reps once I have gone through a couple of iterations of routines. Syncs to AH/Watch

FitBod:

This is probably the easiest one to use out of the box and has the most complete and best video library of exercises from multiple angles. One complaint I have is that sometimes the number of reps/weights aren't congruent with settings I have put in or prior work. So I find myself having to go back and increase weight or decrease reps as it seems to go off rails one way or other. All in all though I like this app as I can set my home gym and then add a setting for hotels I frequent on road and not have to mess with constantly changing/updating equipment. If you were starting to lift fresh I would start here as it is most intuitive/easy to get going.

Syncs to AH/Watch.

I have some others that I have used in past:

SmartWOD is a Crossfit centric one that you can put what equipment you have and it will build a WOD for you. If you hate CF you will hate this app as it is a CF app. I liked it, I just am steering away from some of the Olympic lift/jerking movements that CF can do as I am in my 50s and don't want to get hurt.

SweatDeck - is a Deck of Cards workout generator. Pretty basic but good if you are on road and want to workout outside, you can set different workouts by suit and then go through the Deck of Cards workout. Has decent library of exercises and you can also customize and add your own

SworkIt - This is mostly for me when I used it a bodyweight/HIIT I am taking the day off from lifting and just want to move my body type deal. Pretty good library of stuff and fairly low impact. They have lots of stretching/yoga type options as well.

One thing to call out if you are on road and in hotel that offers Netflix is that Nike Training has a ton of free classes on Netflix that aren't bad and you can knock out a workout that way (some folks like more instructor lead stuff)

Hope this is helpful. Now hit the gym

[JBJ 3632]

May update:

From the beginning of the year, I'm down 16 lbs, 4.5" from the waist, and 2" off the hips.  I'm pretty much on the pace for fat loss that I set for myself.  I'm a little behind on lean gains.  Not really worried about it, I'm focusing more on health and athleticism more than hitting certain numbers or bulking up.  I'm pretty sure I'm thinner than I was on my wedding day a decade and half ago.

I've been getting to the gym a lot more last month - I'm going during lunch, which limits time but greatly improves with consistency (4 kids and a lot of after school activities).

I want to be more deliberate about diversifying workouts: zone 2 and zone 3 cardio, plyometrics, and white-fiber focused weight workouts into my schedule.  I'm thinking about turning every 3rd workout into a revolving door.  Will essentially one day per month actually going to be enough to get anything out of these?  I was doing zone 3 once a week in the fall and didn't feel it was doing much.

---

Commenting on the protein talk: it don't make a shit.  Studies that identify a certain chemistry/mechanism in the body almost always fall flat when follow ups measure the actual final outcomes, or there's like one or two genetic outliers that carry the average.  This goes beyond the body: complex systems generally don't produce the overall outcomes intuited from first-order results.  If it is working for you, don't fix it.

[Goofyboy 3068]

May update: I’m solidly in the 216 - 218 range and working towards the next step down. I’m down 3” in the belly since Jan.

More important - my joints are doing much better this time around. I’m working out 4 days a week and upping that to 6 (only lifting 4). Basically, I’m adding cycling back in.

For the gym, I joined the Ladder app. It’s working for me.

[PappyVanVinceYoung 85]

Looks like I am consistently losing about 0.7 pounds per week. Essentially I am eating really well, moving around a lot but not doing much cardio, and I am lifting every day. I’ve been at it since mid December. I thought the weight would drop faster than it has, but at this point I can tell a pretty clear trend. 
 

I have a decent amount more weight loss to go. I would say at least another 10-15 pounds. 

[closetohumping 17336]

Tabata seems to be a well rounded workout.  Shit is. Cray

[Storm the Field 5264]

On 3/4/2024 at 3:00 PM, Storm the Field said:

As tends to happen about once or twice a year, tweaked my lower back 3 Fridays ago on the 2nd to last rep of a hard workout. Wasn't particularly bad and was still able to do so most of my workouts the following week, but then I totally re-aggravated it on the crunch machine last Monday, just when I thought I was fully 100% again. Had some rough days last week and was only able to do low-impact cardio and light lifting that didn't involve bending my back too much. Feeling pretty good again, but definitely gonna ease back into the routine this week. Still kinda stiff when I get up from sitting too long or riding in my truck.

Last time I really had this issue was around Memorial Day last year, and then I started getting much better about stretching every day. Had 7-8 months with no issues, which of course led to getting lazy about my stretching. I just have to drill it in my head that I'm damn near 40, and despite having a pretty consistent exercise routine, I simply have to do things properly or I'm gonna keep having problems.

Knock on wood, but I've had a good run since this post. No injuries or illnesses since then and been averaging 5 days/week in the gym. 

I've been working out pretty steadily for close to a year and half, and I've pretty much giving up on "losing weight" and am fully focused on body recomposition. Started out around 210 (6'0) and probably close to 30% body fat. Just plain out of shape. I've plateau'd right around 195 for close to 6 months now, but slowly, steadily increasing the share that is muscle vs. fat. I'm never going to be described as "slim," but that's really not the look I'm going for anyways. At my age and build, I'd be quite happy with ~190 and ~18%. Not there yet, but a lot closer than I used to be.

Edited May 14 by Storm the Field

[T’Boo Ted Marshall 2720]

This could go in the trivial annoyance thread but people that set a high incline on the treadmill then hold onto the bar and lean back

[Basil 742]

I started running (again) about a year ago and built up to a marathon training block and a marathon in January.  Weight melted off from about 230 beforehand to 160 at my lowest.  I had been running 40-50 miles per week through March when my right knee started hurting in the last mile of a half marathon.  It never got better and the MRI showed a significant cartilage defect.  Surgery (OATS procedure) was described as three weeks on crutches, three on a stationary bike and then introduction of regular running.

So that didn't happen.  I woke up from surgery in a full knee brace and now it's 4-6 week with no weight on the leg at all, then a reintroduction of weight in 25% increments.  So 4-6 months of recovery.  And I'm told my marathon running days may be over if I don't want to risk a total knee replacement.  So beware overtaxing your old ass bodies.  I ran through a number of injuries and it caught up with me.

The good news is my weight has been stable at about 170 without real exercise for the last two months.

[UT_OB1 2197]

Saw 180s on the scale for the first time in a while this week, also was able to wear size 30x32 for first time in 20 years. Don’t remember having to find a leg to put my balls in though.  

[HRSchenker 2248]

Restarted my cpap machine last month and I'm up to 244 lbs. Heaviest I've ever been in my life. When I first started the cpap I was 225 and got up to 235. Went off it for a year and a half and back on it due to intense daytime sleepiness. If I hit 250 I may just have to look at surgical options or be drugged up just to stay awake. I'm trying to slow down the weight gain by cutting meals in half but I don't know if it's working well enough 

[Herbie Hancock 7284]

Stopping the use of a CPAP without the consultation of the doctor that prescribed it or a doctor in general is a very dangerous idea that I wouldn’t recommend.

I’m also slightly confused; are you attributing your weight gain to the use of CPAP?

[chainsaw 9783]

25 minutes ago, Herbie Hancock said:

Stopping the use of a CPAP without the consultation of the doctor that prescribed it or a doctor in general is a very dangerous idea that I wouldn’t recommend.

I’m also slightly confused; are you attributing your weight gain to the use of CPAP?

I think he's saying that being fat enough to need an unwanted CPAP is bad.

[HRSchenker 2248]

I know correlation doesn't always equal causation but it's the only changing factor in my life so yes I'm attributing my weight gain to the use of my cpap. I don't have any other explanation for it. 

[Bodhi 1108]

I would speak to your physician about that.  If anything, evidence shows poor quality sleep can lead to obesity.  Perhaps you need to make some adjustments to your CPAP or look at another model.

[Goofyboy 3068]

My waist is 39”. I’m down from roughly 44” in Jan. I can finally button a pair of pants I used to wear three years ago. Slow and steady is paying off.

[tigol 2381]

I know correlation doesn't always equal causation but it's the only changing factor in my life so yes I'm attributing my weight gain to the use of my cpap. I don't have any other explanation for it. 

Talk to your doctor.

Edited to be less of an asshole.

[markstanco 12460]

Time for my embarrassing chime in, and this thread I have been watching.

I was 6’2” and 284 in January. Down to 246 now. Fasting from 7p until noon. Making sure I get in 12k steps a day(almost All in the morning before my fasting is complete because science) and haven’t eaten out since January (I live 35 miles from work so it’s a struggle).

I have always had broad shoulders and a bigger frame so my goal is about 210-220. Hoping for this goal by TX vs OUsux game.

I got down to 200 25 years ago and my mom said I looked like I had aids. Thanks mom.

[Bodhi 1108]

On 1/5/2024 at 12:52 PM, Bodhi said:

Checking in.  Same story as everyone else regarding overdoing it from Thanksgiving to New Years and starting a dry January.  Haven't stepped on a scale yet but probably need to drop 10 to hit my 2023 summer weight of 155 (5'8 manlet).  Best tools in my Arsenal:

1. Diet tracker and food scale.  Allows me to be very accurate in my caloric deficit calculations.
2. Food Hacks.  Greek Yogurt to replace sour cream/ranch dip, Edamame Noodles in for pasta, Keto Bread, No Sugar Ginger Beer mocktails 
3. Being flexible with my workout so long as I do them.  Lift, HIIT, Run, Cycle, Kettle Bells, etc. I just pick whichever sounds most engaging that day.  

Seems like a good week for updates.  Since I was 30 I have a history of pretty big weight swings.  At 5'8 I've weighed as much as 186 lbs and as little as 153 lbs.  After a decade of these swings I swore I was done with them the last time I got back to a weight I was happy with (155).  I was able to sustain that weight for two years but a health issue last winter combined with some bad lifestyle decisions saw me gain 13 lbs in 4 months.  So, this January it was time to get back to work again.

As of this morning I'm back to 155 and honestly the process has been much more enjoyable than the past.  I use a diet tracker and food scale, track my protein and fat macros, and find workouts I enjoy doing.  In the past I've done paleo, keto, low carb, etc.  I've also done workouts I thought I should be doing but always dreaded.  Obviously, that hasn't been sustainable.  Currently, I rarely feel like i'm dieting most days.  I enjoy the food I eat and workouts I do (cycling/hiking).  The only major sacrifice has been to cut back on drinking which, at my age, I needed to anyways.

Don't really have a target weight in mind any longer.  I'm just going to keep on doing the same thing and see where this finally plateaus.  

 

[Fudge Nuggets 19093]

On 5/12/2024 at 8:07 AM, closetohumping said:

Tabata seems to be a well rounded workout.  Shit is. Cray

When I started exercising I followed some good advice and logged my workouts. The first six months have numerous entries that simply say, “Fuck Tabata.”  They are hard af.

I still dread them, but they are manageable now. 

[closetohumping 17336]

1 hour ago, Fudge Nuggets said:

When I started exercising I followed some good advice and logged my workouts. The first six months have numerous entries that simply say, “Fuck Tabata.”  They are hard af.

I still dread them, but they are manageable now. 

Yea.  I remember doing one of Tony Horton videos and part of the workout was pull ups for reps. Multiple sets

[Da Fino 2715]

1 hour ago, closetohumping said:

Yea.  I remember doing one of Tony Horton videos and part of the workout was pull ups for reps. Multiple sets

I remember not being able to extend my elbows past 90 degrees for over 10 days after doing that. 

[Parliament 14062]

Haven’t lost weight this year, but I’m noticeably leaner. Seems my mix of 2 part weights and 1 part cardio is working for me.  A barely noticeable 6 pack is within my reach.

[Goofyboy 3068]

I’ve stalled at 218 or so, but I’m still losing inches.

[dcbc 14356]

On 6/16/2024 at 8:45 AM, Goofyboy said:

I’ve stalled at 218 or so, but I’m still losing inches.

Wrap yourself in foil or butcher paper to push through the stall.  Don't quit until probe tender.

[South Austin 51908]

13 minutes ago, dcbc said:

Wrap yourself in foil or butcher paper to push through the stall.  Don't quit until probe tender.

And don't forget lube for the probe.  I made that mistake once.

[markstanco 12460]

Going to get some new jeans and pants tomorrow, but only a few since I have more work to do.

[Post Oak 20166]

Back using Macrofactor to count my calories.  Walking most days.  Yesterday walked in the AM then did a kettlebell workout. Felt great. Down 4lbs in two weeks. 

Woke up this AM with a sinus infection.

[markstanco 12460]

Back using Macrofactor to count my calories.  Walking most days.  Yesterday walked in the AM then did a kettlebell workout. Felt great. Down 4lbs in two weeks. 
Woke up this AM with a sinus infection.

Very nice. Hit 14200 steps today, my goal is 12k minimum which I typically miss greatly on the weekends doing kid stuff. Tuesday morning at about 6a I almost stepped on a copper head in my neighborhood which scared the shit out of me. So now I walk with a 50BMG and a flame thrower.

And a pocket knife.

[CleverNickname 1283]

I've lost about 10 lbs in the past month (228 to 218). Mainly through sheer willpower and embracing the hangry. It sucks, but the results feel great.

I have always been a big breakfast eater, so controlling that is key. Sometimes I do a packet of sugar free oatmeal plus a cup of light cereal (~250 cal). Most days I try to do poor man bulletproof coffee (a little pat of butter and black coffee) and that seems to even out my cravings and hunger til noon. If I want a big brunch, I do 1.5 cups of fajiata veggie mix and eggs. 

I have been buying lots of celery sticks ams celery, and drinking lots of water. Smaller apples seem to help satisfy, too. Cut most carbs, not to be keto, but because they are such calorie sources. Probably why civilization is built of grains and rice! So far been able to avoid overeating days. I think my stomach has begun to shrink or at least I feel full faster. Maybe I'm dreaming that.

For meals I am doing a lot of lentil soup + a can of French cut green beans, other soups, or else basically a texmex bowl. I am probably eating a 14 Oz container of pico de gallo every other day. A bagged Ceasar salad, using half the dressing, and add chicken goes hard. Sometimes I just break what used to be one meal for me (2 morning star chik patties on toasted bread) into two meals, hours apart. 

With kids spring sports over I have time to walk on treadmill or run pretty much every day. It's easy to walk 4-6 miles zoning out on Jim Baird canoe videos, or the Trek Planner. Or just podcasts. So much podcasts. I'm beginning to have opinions on NBA 2nd round draft picks. Among contenders, go for those 23 year olds who can play right away. Giannis ain't getting any younger. And free Jarret Allen.

Downsides: sometimes eating different than the family meal. I can't be trusted with spaghetti or tortellini. This past week I think the calorie restriction has tanked my libido. Taking magnesium, B vitamin, etc to help. And generic vitamin V. Plus now I'm like Henry Rollins and am so sexy I can jerk off looking at myself in the mirror. 

[Parliament 14062]

I'd kill every one of you for a soft taco supreme.

[markstanco 12460]

I'd kill every one of you for a soft taco supreme.

I have more and bigger guns than you. I would get that taco.

[NCMountaineer 99]

On 6/29/2024 at 12:36 PM, Parliament said:

I'd kill every one of you for a soft taco supreme.

shit man you can have it, feel like any time I look at one at this point I gain a couple lbs. 

 

hit 185 on my birthday a couple weeks back, been focusing on trying to get the body fat level down (~14% currently) while maintaining weight since then as much as possible. 

[Basil 742]

22 hours ago, NCMountaineer said:

shit man you can have it, feel like any time I look at one at this point I gain a couple lbs. 

 

hit 185 on my birthday a couple weeks back, been focusing on trying to get the body fat level down (~14% currently) while maintaining weight since then as much as possible. 

How do you check your body fat% reliably?

[Js1 84934]

31 minutes ago, Basil said:

How do you check your body fat% reliably?

I use the InBody scan at my gym. 

[NCMountaineer 99]

18 hours ago, Js1 said:

I use the InBody scan at my gym. 

beat me to it. 

[The Ace of Aces 5099]

Help! I’m a fatass and want to stop being one. 

The Covid weight gain never has stopped. I’ve been lazy and drinking too much. I can fix the food part of the recipe pretty well but I need a workout regiment to help me lose ~30 pounds in a year or so and rebuild actual muscle.

For years I subscribed to Peleton for floor exercise and strength programs but fell off since there is not an inherent calendar. I need definitive structure or I’ll stop, it’s my OCDness. Like a decade ago I did a Beachbody thing that actually worked well, even though it was corny as shit  

Any suggestions on good home-based workout groups/campagins/etc (simple 15-20 lb dumbbell kinda stuff mixed with lower body work) that also do HIIT or at least something I can tie a 45 min elliptical workout into? It can repeat every few weeks, I don’t care. 

Ideally a 6 day a week deal, alternative strength and cardio days. 

[Goofyboy 3068]

If you liked the online coaching, you make like TheLadder.

I joined The Ladder app a few months ago. You pick a coach and team and off you go. My coach has 7 days programed with 4 being pretty intense. Workouts are 30 - 40min.

Good luck!

[destroya 362]

5 hours ago, The Ace of Aces said:

Help! I’m a fatass and want to stop being one. 

The Covid weight gain never has stopped. I’ve been lazy and drinking too much. I can fix the food part of the recipe pretty well but I need a workout regiment to help me lose ~30 pounds in a year or so and rebuild actual muscle.

For years I subscribed to Peleton for floor exercise and strength programs but fell off since there is not an inherent calendar. I need definitive structure or I’ll stop, it’s my OCDness. Like a decade ago I did a Beachbody thing that actually worked well, even though it was corny as shit  

Any suggestions on good home-based workout groups/campagins/etc (simple 15-20 lb dumbbell kinda stuff mixed with lower body work) that also do HIIT or at least something I can tie a 45 min elliptical workout into? It can repeat every few weeks, I don’t care. 

Ideally a 6 day a week deal, alternative strength and cardio days. 

Onnit has some really good home workout HIIT programs.  Each program uses a different type of weight (kettlebell, mace, club and body weight) and each workout works your full body. They’re about an hour start to finish with 20 minutes warmup, 20 minute workout and 20 minute cool down. Can’t recommend them enough. 

[Basil 742]

Just an fyi - my fatass tried to lose weight for years while drinking way too much. Never worked more than a blip here and there. Quit drinking and turned into a skinny bitch in six months.

[The Ace of Aces 5099]

10 hours ago, Basil said:

Just an fyi - my fatass tried to lose weight for years while drinking way too much. Never worked more than a blip here and there. Quit drinking and turned into a skinny bitch in six months.

This is my plan. I’ll get a drink out at diner once or whatever a week and if I go to a friends to watch CFB on a Saturdays but cutting out any alcohol at home entirely.  

[NCMountaineer 99]

On 7/13/2024 at 11:07 PM, Basil said:

Just an fyi - my fatass tried to lose weight for years while drinking way too much. Never worked more than a blip here and there. Quit drinking and turned into a skinny bitch in six months.

Yep, cutting my drinking in half from what it was caused me to go from stalling out at about 215 to getting under 200 in a hurry. 

[South Austin 51908]

I've said it before (maybe on this thread or another), but I've done dry January for many years, and the older I get (I'll be 50 in December) the more I notice how just dropping alcohol for one month will make a very significant difference in my body fat.  Alcohol is not only empty calories, but it fucks with your metabolism more as you get older.

One of my best friends who turns 51 in a couple months has been complaining about putting on more weight the past couple years despite a fairly regimented exercise schedule.  I would never tell her this, but a 50 year old woman can't drink 2+ glasses of wine each weeknight and more on the weekend and not expect the weight gains to kick in.  And her husband likely won't tell her either if he wants to continue getting laid.

Edited July 15 by South Austin