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2024 Weight Loss/Exercise Thread


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And carbs late in the day are killer.  Wake up tomorrow hungry.  Red meat protein otoh is where it's at.  A steak for dinner and all I want for breakfast is yogurt and granola.  

I really wish I knew all this when I was young.

I really wish yall would quit buying into the bullshit that was peddled back in the 90’s and mid 00’s. I also really wish people that aren’t qualified to give out nutritional advice would stop trying to do so. But I repeat myself
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Something I thought I would throw out here. How many people here track their calories daily vs weekly?

Personally, I track calories weekly but primarily just aim for meeting my macro target daily.

Regarding calories, I aim for a weekly total. There are days where I usually hit pretty low, usually non-meat days, but try and make it up later in the week  There are days where work/life interferes and I end up off target calories, usually way under but I'll make it up on the weekend.

I mention this because I know there are posters here trying to hit a calorie defect (lose weight) and wanted to mention it doesn't matter if you go over one day because you can make it up on another day.

 

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I reduced my sugar intake pretty dramatically a year ago after high glucose blood work, then quit alcohol in January. Went from 177 to 155 pounds this year. I've been doing a basic dumbbell workout along with pushups 3x a week along with running/walking/elliptical cardio 6 days a week. I have decent muscle tone, but I feel the gains have plateaued. Come January I want to revamp my workout to increase muscle gain. 

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8 hours ago, F250 said:

Something I thought I would throw out here. How many people here track their calories daily vs weekly?

Personally, I track calories weekly but primarily just aim for meeting my macro target daily.

Regarding calories, I aim for a weekly total. There are days where I usually hit pretty low, usually non-meat days, but try and make it up later in the week  There are days where work/life interferes and I end up off target calories, usually way under but I'll make it up on the weekend.

I mention this because I know there are posters here trying to hit a calorie defect (lose weight) and wanted to mention it doesn't matter if you go over one day because you can make it up on another day.

 

Team Weekly 

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So, working out when sick . . . .

Late last week I had developed a little head cold that I initially thought was allergies.  Probably caught it during a short mid-week work trip.  But I had also taken a customary week off of lifting, and although those rest weeks are recommended every 8-10 weeks or so, at the end of them I tend to get very anxious to get back into the gym.  So on early Sunday morning I woke up feeling okay, a bit rusty after some copious beer drinking during the Florida game, but good enough to get back into the gym, and I had a pretty good lower body work out.  But a few hours later I started feeling really run down, and despite hydrating like there was no tomorrow and consuming my usual post workout supplements and nutrients, by the evening I was feeling worse, and now it's in my chest.  Not terrible, and I feel good enough to be in the office.  But bad enough to miss this morning's workout. 

I've read numerous articles saying that if you're feeling sick but symptoms are confined to the neck up, it's probably okay to work out, but you should make it a lighter workout, because a rigorous workout can actually suppress your immune system for a short time while your body is in recovery mode.  And the safer play is to just take a day off.  Looks like I should have taken that advice, but stubborn me didn't want to extend my off week.

Any thoughts on working out with a cold, or similar experiences?

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9 hours ago, F250 said:

Something I thought I would throw out here. How many people here track their calories daily vs weekly?

Personally, I track calories weekly but primarily just aim for meeting my macro target daily.

Regarding calories, I aim for a weekly total. There are days where I usually hit pretty low, usually non-meat days, but try and make it up later in the week  There are days where work/life interferes and I end up off target calories, usually way under but I'll make it up on the weekend.

I mention this because I know there are posters here trying to hit a calorie defect (lose weight) and wanted to mention it doesn't matter if you go over one day because you can make it up on another day.

A year or so ago I tried tracking calories on MyFitnessApp for a month or so.  It was mostly out of curiosity, first to get a general sense of my daily caloric intake, as my food intake from day to day is pretty much the same without many wild swings (my Monday through Friday diet is pretty standard and boring), and second to see how I was getting to my daily protein target.  But it seemed like too much work for someone who right now does not really need to track calories for a deficit (weigh loss) or surplus (getting swole).  I've pretty much weighed the same for the past 10 years, and any swings are usually those times of the year when I consume more alcohol (holidays, vacations, football season).

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2 hours ago, South Austin said:

So, working out when sick . . . .

Late last week I had developed a little head cold that I initially thought was allergies.  Probably caught it during a short mid-week work trip.  But I had also taken a customary week off of lifting, and although those rest weeks are recommended every 8-10 weeks or so, at the end of them I tend to get very anxious to get back into the gym.  So on early Sunday morning I woke up feeling okay, a bit rusty after some copious beer drinking during the Florida game, but good enough to get back into the gym, and I had a pretty good lower body work out.  But a few hours later I started feeling really run down, and despite hydrating like there was no tomorrow and consuming my usual post workout supplements and nutrients, by the evening I was feeling worse, and now it's in my chest.  Not terrible, and I feel good enough to be in the office.  But bad enough to miss this morning's workout. 

I've read numerous articles saying that if you're feeling sick but symptoms are confined to the neck up, it's probably okay to work out, but you should make it a lighter workout, because a rigorous workout can actually suppress your immune system for a short time while your body is in recovery mode.  And the safer play is to just take a day off.  Looks like I should have taken that advice, but stubborn me didn't want to extend my off week.

Any thoughts on working out with a cold, or similar experiences?

I've always followed the "neck and above" rule when it comes to sickness. It's best to just allow your body to heal when sick if it's anything more than a head cold. Even then, I keep it light unless it's just a runny nose. I caught strep last year and despite falling into the neck and above rule, I sat out for the week. Pre-forties I would push through a lot more but I am more cautious now that I am exiting my forties.

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On 11/11/2024 at 8:43 AM, South Austin said:

So, working out when sick . . . .

Late last week I had developed a little head cold that I initially thought was allergies.  Probably caught it during a short mid-week work trip.  But I had also taken a customary week off of lifting, and although those rest weeks are recommended every 8-10 weeks or so, at the end of them I tend to get very anxious to get back into the gym.  So on early Sunday morning I woke up feeling okay, a bit rusty after some copious beer drinking during the Florida game, but good enough to get back into the gym, and I had a pretty good lower body work out.  But a few hours later I started feeling really run down, and despite hydrating like there was no tomorrow and consuming my usual post workout supplements and nutrients, by the evening I was feeling worse, and now it's in my chest.  Not terrible, and I feel good enough to be in the office.  But bad enough to miss this morning's workout. 

I've read numerous articles saying that if you're feeling sick but symptoms are confined to the neck up, it's probably okay to work out, but you should make it a lighter workout, because a rigorous workout can actually suppress your immune system for a short time while your body is in recovery mode.  And the safer play is to just take a day off.  Looks like I should have taken that advice, but stubborn me didn't want to extend my off week.

Any thoughts on working out with a cold, or similar experiences?

 

On 11/11/2024 at 11:46 AM, F250 said:

I've always followed the "neck and above" rule when it comes to sickness. It's best to just allow your body to heal when sick if it's anything more than a head cold. Even then, I keep it light unless it's just a runny nose. I caught strep last year and despite falling into the neck and above rule, I sat out for the week. Pre-forties I would push through a lot more but I am more cautious now that I am exiting my forties.

The neck-up rule is what I follow.  Always figured if your body isn't close to 100 you won't be able to lift with the kinda intensity you need to achieve #gainz.  

If i decide I'm too sick to lift, I flip to light cardio.  30-45 min on the bike help metabolize and wash out the toxins I think.

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On 11/25/2024 at 9:35 PM, markstanco said:

Semi-related.

Week 2 compete of no grizzly tobacco. I’ve been craving sugar since. Maybe that’s a thing. No weight gain but no loss either with a few miles a day walking.

It's best that you give up the nicotine, that shit is bad for you. I used to like dipping Copenhagen after my workouts.Fuck that shit, I chewed on a lot of sugarless gum until I broke the habit and it was a very hard habit to break.

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On 11/25/2024 at 9:35 PM, markstanco said:

Semi-related.

Week 2 compete of no grizzly tobacco. I’ve been craving sugar since. Maybe that’s a thing. No weight gain but no loss either with a few miles a day walking.

Nice work Stanko. If you ever want to bitch about a craving, you’re welcome on our drunks thread. 

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  • 3 weeks later...

December is the toughest time of year for me to make any fitness progress. Treading water and not packing on too much extra fat is about the best I can do. So many parties, end-of-year client lunches, family get-togethers...etc. For the entire month of January I'll do my annual routine of avoiding booze as much as possible and sticking to a much stricter diet, so I usually allow myself to play fast and loose over these final 2 weeks of the year. 

important to at least stick to my usual workout schedule even if I'm taking in too many calories (via both food and beer). Always nice to start out the new year without needing to spend the entire month of January just building back to pre-Thanksgiving strength.

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21 hours ago, Storm the Field said:

important to at least stick to my usual workout schedule even if I'm taking in too many calories (via both food and beer).

My goal in December is to maintain my workout schedule to at least 80% of possible days to offset the food and drinking for parties and gatherings and birthday and weather. 

Since my usual routine is Monday to Friday only, with weekends off, if i can hit 16/21 weekdays this month, I did a good job (Christmas Day no count since the gym is closed). 

I am on pace so far, with 11 days out of the possible 12.  Missed one day for bad winter weather. 

I think I've been a bit lax on the diet in Nov/Dec (it's hard - election stress, work stress, birthday, holiday gatherings, it's fucking cold and I just want to stay home and snack) but I've kept up the workouts (missed 1 day in Dec so far and missed 5 days in November) and my change in weight from October 3 to December 13 was a measly +1.2 pounds, but well within my normal range. 

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  • 2 weeks later...

As this thread is about to end, I will add that I broke the 50 year old marker this month. Good bye 40s.

Two of my boys are home for winter break and somehow arranged a game of football after Christmas with their old high school teammates that somehow included me.

I played a game of football with a bunch of college age kids and survived.

 

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6 minutes ago, F250 said:

As this thread is about to end, I will add that I broke the 50 year old marker this month. Good bye 40s.

Two of my boys are home for winter break and somehow arranged a game of football after Christmas with their old high school teammates that somehow included me.

I played a game of football with a bunch of college age kids and survived.

 

But did they? 

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13 minutes ago, Dahobbs said:

But did they? 

Not the kid that was the recipient of my offensive pass interference. I checked that dude hockey style. lulz

I coached most of these kids at the youth level so there was a lot of "Damn, coach just laid you out."

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13 hours ago, F250 said:

As this thread is about to end, I will add that I broke the 50 year old marker this month. Good bye 40s.

The best thing I can say about turning 50 (my 50th was December 10) is that I don’t feel 50, not physically or mentally. And, I enjoy the nice ego boosts from people who tell me they’re shocked to learn I’m 50.

It helps that so many of us in our generation are taking better care of ourselves than our parents, mainly by diet and exercise. Hard to fault the older generations since they didn’t know any better.

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I lost 30 lbs between October and December.  Proof that you can outwork your bad habits.  I still drink 4 times a week and eat really shitty.  I was working out 5 days a week and running about 25 miles a week.  The secret was putting a 25 lb dumbbell in my backpack and walking 25k steps a day.

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22 minutes ago, FartingMonk said:

I lost 30 lbs between October and December.  Proof that you can outwork your bad habits.  I still drink 4 times a week and eat really shitty.  I was working out 5 days a week and running about 25 miles a week.  The secret was putting a 25 lb dumbbell in my backpack and walking 25k steps a day.

My wife got me a 30lb vest for Christmas gonna give it a shot tomorrow. 

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Just got back from a walk with my vest.  4 miles. Its a big difference.  I noticed my heart rate was consistently in Zone 2 at a slower walking speed when in the past I wouldve had to go at a faster pace to keep my heart rate in that level.  Gonna need to find some pads for the shoulder straps. 

All in all, I'm glad to have it and think it's gonna be a useful tool.

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4 hours ago, South Austin said:

The best thing I can say about turning 50 (my 50th was December 10) is that I don’t feel 50, not physically or mentally. And, I enjoy the nice ego boosts from people who tell me they’re shocked to learn I’m 50.

It helps that so many of us in our generation are taking better care of ourselves than our parents, mainly by diet and exercise. Hard to fault the older generations since they didn’t know any better.

Skincare helps too. There are a lot of guys our age walking around with dry flaky skin, chapped lips, eye bags, etc...

 

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Ready to kickoff a healthy January after blowing it out the last 8 days. One last evening ahead having few drinks and eating too much at NY Dinner. Friends we've had staying with us since the 28th go home tomorrow and it'll finally be quiet around the house. Looking forward to getting a good sweat in at the gym tomorrow afternoon and then waking up feelin like a new man on Friday morning after the first night's sleep with zero alcohol in a week and a half.

New thread for 2025?

Edited by Storm the Field
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