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2024 Weight Loss/Exercise Thread


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On 10/9/2024 at 5:09 AM, Herbie Hancock said:


Stan is awesome and someone I would not hesitate to consume advice and information from. At least when it comes to diet, exercise and health optimization.

Back in my mid 40's, about 10 years ago, I started paying more attention to my health for a period of time.

I got on a modified paleo type of diet that was really easy for me at the time. I didn't have any really horrible habits, so for me it was a matter of cutting out the simple carbs and hitting the protein and vegetables a little harder.

That diet was part of the Mark's Daily Apple protocol, which also inluded walking or other light movements for 3 to 5 hours per week, some body weight excercises, and some sprinting every 7 to 10 days.

It was all very effective and simple and I got down to the mid 170s and as a 48 to 52 year old man, I could do more than I could in my 20's, except for super high intensity stuff like running a mile in under 5 minutes or shorter equivalents 

I mention this for the body weight stuff, because in my early 50s there was some joint pain that flared up and I had to modify things but I didn't.

Only this summer at 57, did I humble myself and started working out with light dumbbell work, not with any plan, but just to do something other than sitting on my ass.

My joints would be sore and I felt like I was over the hill and a wreck.  But gradually, the soreness went down and my body adapted so I could do slighly more weight or more reps.

It was really amazing when you drop expectations and deadlines what can happen. I am talking very light weight like 25lbs dumbell  bench press and the like.

I mention this so that if you are discouraged or intimidated by losing weight or getting strong, just start by doing some things that don't hurt too much and stick with them. And rather than have expectations of losing 2 to 3 lbs per week. Lower that and just try to feel better and give it time.

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22 minutes ago, Parliament said:

If you’re 20’s “baseline” was Busch Light, Taco Bell and late nights, it’s surprisingly easy to beat it in your 50’s by living right.  Amazing we can do that, and sad I didn’t behave back then.  

I feel this. Even into my late 30s I was still eating and drinking like some idiot college kid, just not nearly as much on the food front. Once I started to take things seriously (gym 4+ days a week) and gradually cut back on the drinking (I'm doing at most 2-3 beers a week now) the weight started to come off fast. 

Hit below 180 for the first time since college just this past Saturday from a high in the 240s.

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I restarted semaglutide today. The weight loss stalled and I even gained back a few pounds. I mentally struggle with wanting to lose weight but dealing with how much weaker I get.  I hate the nausea but I need to get and stay ynder 175

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6'2" and 200 pounds.  I decided six months ago to get back in really good shape and run a marathon in Austin in February. Since May I have been jogging 3-5 miles 4x a week, lifting weights, rowing, doing push ups, and about 50-70 flights of stairs during the weekdays at office.  I want to get rid of some stubborn belly fat and sit around 185, which is what I weighed most of my adult life before I got out of shape a few years ago when my brother died unexpectedly.  Lower than 185 and I look like I have AIDs.

Resistance training is what has really helped.  When I started in June, I could rep 5 push ups.  Now I can rep 50. I have also averaged 25k steps a day between jogging and walking since May.

Starting longer jogs now.  Realized if I keep my heart rate around 150, I can jog all day.  Eating around 180 grams of protein a day, a lot of veggies, few carbs and almost no processed foods.  I feel better than I have in a decade.

So much of fitness is diet.  I quit drinking a few years ago and that helped a lot.  I drink water and black coffee now.  Most people drink too many calories.  I did.  And it's largely what got me out of shape.  I never really ate that poorly.

Edited by Frank Drebin
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On 10/14/2024 at 10:46 AM, Parliament said:

If you’re 20’s “baseline” was Busch Light, Taco Bell and late nights, it’s surprisingly easy to beat it in your 50’s by living right.  Amazing we can do that, and sad I didn’t behave back then.  

In my early 20's that was pretty much my diet plus a lot of weed. I ran a 5k last Saturday morning a little under 26 minutes and I eat clean and exercise regularly. In my early twenties there were times I woke up hung over with 4 hours of sleep and knocked out a 5k a little over 21 minutes.

You just can't compete with youth.

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9 hours ago, F250 said:

You just can't compete with youth.

I started learning this in my 40s, but I worked out 4-5 times a week, had a relatively clean diet, and tried to get 7-8 hours of sleep.  I still stick to that more or less, but now that I'm staring at my 50th birthday at the end of this year, I'm feeling that even more.  The cheats here and there and weekend drinking are harder to overcome.  

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On 6/13/2024 at 11:27 AM, HRSchenker said:

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 

Been off the CPAP and dropped down to 237. Still feel tired all day long and sleep doc had me do thyroid and hormone levels. No clue when I'll get those back. Right now I'm focused on weight lifting, especially lower body. I've done a really bad job of gaining strength in my lower body and I pay dearly for it during ski season. 

Gonna give work out plan and diet a few more months and hopefully see a trend past dropping the CPAP machine.

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8 hours ago, HRSchenker said:

Right now I'm focused on weight lifting, especially lower body. I've done a really bad job of gaining strength in my lower body

“Don’t skip leg day” becomes even more important as you grow older, especially exercises that require more balance. Like step ups and Bulgarian split squats.

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8 hours ago, South Austin said:

“Don’t skip leg day” becomes even more important as you grow older, especially exercises that require more balance. Like step ups and Bulgarian split squats.

I do a lot of stair climbing at work.  Also do squats.  I need to add more leg workouts.

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On 10/18/2024 at 10:47 AM, Frank Drebin said:

6'2" and 200 pounds.  I decided six months ago to get back in really good shape and run a marathon in Austin in February. Since May I have been jogging 3-5 miles 4x a week, lifting weights, rowing, doing push ups, and about 50-70 flights of stairs during the weekdays at office.  I want to get rid of some stubborn belly fat and sit around 185, which is what I weighed most of my adult life before I got out of shape a few years ago when my brother died unexpectedly.  Lower than 185 and I look like I have AIDs.

Resistance training is what has really helped.  When I started in June, I could rep 5 push ups.  Now I can rep 50. I have also averaged 25k steps a day between jogging and walking since May.

Starting longer jogs now.  Realized if I keep my heart rate around 150, I can jog all day.  Eating around 180 grams of protein a day, a lot of veggies, few carbs and almost no processed foods.  I feel better than I have in a decade.

So much of fitness is diet.  I quit drinking a few years ago and that helped a lot.  I drink water and black coffee now.  Most people drink too many calories.  I did.  And it's largely what got me out of shape.  I never really ate that poorly.

25k steps a day is a huge number. I aim for 10k, which is about 5ish miles. I usually try to get to 10k or close to it in the morning, then walk for 10 minutes, 1100 or 1200 steps after lunch and dinner. Some days, I get to 16k between everything.  

Congrats.  Thats a huge time commitment. 

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1 hour ago, South Austin said:

Following up on my last post, I found a couple articles on how lower body strength can help with cognitive function as we age.  I learned a new word:  hippocampus

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Again, don't skip leg day.

Never skip leg day. It’s the best day. 2 leg days per week!

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19 hours ago, HRSchenker said:

Been off the CPAP and dropped down to 237. Still feel tired all day long and sleep doc had me do thyroid and hormone levels. No clue when I'll get those back. Right now I'm focused on weight lifting, especially lower body. I've done a really bad job of gaining strength in my lower body and I pay dearly for it during ski season. 

Gonna give work out plan and diet a few more months and hopefully see a trend past dropping the CPAP machine.

Why would you stop using your CPAP, especially if you feel tired all day?

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3 hours ago, Chewbacca said:

Why would you stop using your CPAP, especially if you feel tired all day?

My weight gain seemed to accelerate during the months I was on it and I never really felt a noticeable difference. I was able to confirm proper usage with the sleep dr. Events per hour was less than 1 while using it but I never got the fully rested feeling that other people seem to get out of it. 

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8 minutes ago, HRSchenker said:

My weight gain seemed to accelerate during the months I was on it and I never really felt a noticeable difference. I was able to confirm proper usage with the sleep dr. Events per hour was less than 1 while using it but I never got the fully rested feeling that other people seem to get out of it. 

That's wild.  That sucks it didn't work for you.

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8 hours ago, South Austin said:

Following up on my last post, I found a couple articles on how lower body strength can help with cognitive function as we age.  I learned a new word:  hippocampus

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Link

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Again, don't skip leg day.

I am bias and this is just my opinion but as an advocate of compound lifting every lift day should be leg day. There isn't a reason anyone can't get in squats 3 times a week with adding deadlifts or power clean/clean and jerk on top the other days that include squats.

For those trying to transform their bodies, I highly suggest compound lifting as part of their workout routine.

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