From Fat to Fit 2025 - I Really Mean It This Time! (1 Viewer)

[Northern Voice]

I've been enjoying the (machine assisted) dips and pull ups. It's a machine that the weight you set is subtracted from your body weight as the amount your dipping/pulling up.

I'm up to being able to do 2 of each with no machine assistance, not a lot but I couldn't do any before. And then I work back and see what I can do with 10, 20, 30 lbs of "help" (so I'm pulling/dipping 190, 180, 170 etc...).

I did that today, with some lat pull downs, dumbbell rows and then threw in a little bicep stuff at the end. The dips/pull-ups part is what's driving me though to see if I can do more. I think this is another routine I can convince myself is "fun" with a lot of the focus on core.

 

[Major]

I've been enjoying the (machine assisted) dips and pull ups. It's a machine that the weight you set is subtracted from your body weight as the amount your dipping/pulling up.

I'm up to being able to do 2 of each with no machine assistance, not a lot but I couldn't do any before. And then I work back and see what I can do with 10, 20, 30 lbs of "help" (so I'm pulling/dipping 190, 180, 170 etc...).

I did that today, with some lat pull downs, dumbbell rows and then threw in a little bicep stuff at the end. The dips/pull-ups part is what's driving me though to see if I can do more. I think this is another routine I can convince myself is "fun" with a lot of the focus on core.

That's funny, we're on the same cycle. Just got back from a back and biceps workout. I also love that weight assisted pull up/dip machine. Really helps improve your form until you're able to knock them out without assistance. Today I did - Lat pulldowns, T-Bar Rows, Deadlifts, Pull ups - close and wide grip and that lower back extension machine. Finished it off much like you with some light bicep work.

 

[Terminalxylem]

Exercise-wise, I’m weight training 4 days/week- Monday/Thurs is back and bis, Tuesday/Fri chest/tris. Weekends generally involve some kind of cardio, be it yard work, a hike, swimming or kayaking.

I think my gains/losses got kicked into overdrive when I really started hitting leg days.

Usually one day a week is squats, split squats, sumo deadlifts, leg extensions and hip adductor/abductor and then my Friday is lunges, reverse lunges, dumbbell step ups, leg curls and leg press. I'm doing 5,8,10,12 pyramids with everything . I actually really enjoy this day and have made it Friday because it's a nice combo cardio/strength day that doesn't totally kill me heading into the weekend.

My wife says I'm starting to get thicc in the back end...

Nice routine. I've been ramping up my leg days as well and really enjoying them. I remember when I was younger it was all about chest and arms 24/7 lol. I also work legs 2x week along with a lot of the same exercises you're doing. Bulgarian split squats have been a revelation. And yeah, women love those booty gains

Don’t lift weights anymore, but really regret the time I wasted on “beach muscles”. Not only is bench worthless for day-to-day function, lifting a lot destroys your shoulders. Curls aren’t much better.

If I had it all to do over, I’d focus on cardiovascular exercise, with a smattering of core and leg resistance training.

Dumbbells instead of bench solves that for the most part, and if not need to strengthen your shoulders.

Meh. Body weight exercise is plenty for “beach muscles”, though I’m not convinced even that is beneficial for health/longevity.

The problem with bodyweight exercises is you plateau and really can't get progressive overload unless you're in prison and have time to do 1000 pushups and pull-ups a day. I think a mix of weights, calisthenics and low intensity cardio is best for those looking to build muscle.

Agree that weights make building muscle easier. But my point is, commonly emphasized muscle groups aren’t particularly important for health, or anything functional. Even a few sets of push ups may be too many, if you’re looking to optimize bang for your exercise buck.

I say this as a reformed gym rat, who prioritized back/bi & chest/tri work outs over leg and core strength. Those muscles got strong, and may have increased my dating opportunities, but aren’t doing much as I age.

 

[Mitchie]

Exercise-wise, I’m weight training 4 days/week- Monday/Thurs is back and bis, Tuesday/Fri chest/tris. Weekends generally involve some kind of cardio, be it yard work, a hike, swimming or kayaking.

I think my gains/losses got kicked into overdrive when I really started hitting leg days.

Usually one day a week is squats, split squats, sumo deadlifts, leg extensions and hip adductor/abductor and then my Friday is lunges, reverse lunges, dumbbell step ups, leg curls and leg press. I'm doing 5,8,10,12 pyramids with everything . I actually really enjoy this day and have made it Friday because it's a nice combo cardio/strength day that doesn't totally kill me heading into the weekend.

My wife says I'm starting to get thicc in the back end...

Nice routine. I've been ramping up my leg days as well and really enjoying them. I remember when I was younger it was all about chest and arms 24/7 lol. I also work legs 2x week along with a lot of the same exercises you're doing. Bulgarian split squats have been a revelation. And yeah, women love those booty gains

Don’t lift weights anymore, but really regret the time I wasted on “beach muscles”. Not only is bench worthless for day-to-day function, lifting a lot destroys your shoulders. Curls aren’t much better.

If I had it all to do over, I’d focus on cardiovascular exercise, with a smattering of core and leg resistance training.

Dumbbells instead of bench solves that for the most part, and if not need to strengthen your shoulders.

Meh. Body weight exercise is plenty for “beach muscles”, though I’m not convinced even that is beneficial for health/longevity.

The problem with bodyweight exercises is you plateau and really can't get progressive overload unless you're in prison and have time to do 1000 pushups and pull-ups a day. I think a mix of weights, calisthenics and low intensity cardio is best for those looking to build muscle.

Agree that weights make building muscle easier. But my point is, commonly emphasized muscle groups aren’t particularly important for health, or anything functional. Even a few sets of push ups may be too many, if you’re looking to optimize bang for your exercise buck.

I say this as a reformed gym rat, who prioritized back/bi & chest/tri work outs over leg and core strength. Those muscles got strong, and may have increased my dating opportunities, but aren’t doing much as I age.

personally think all of it is important, don't need to be benching 200 pounds but using weights to keep all those muscles strong shouldn't be neglected.

 

[Northern Voice]

Exercise-wise, I’m weight training 4 days/week- Monday/Thurs is back and bis, Tuesday/Fri chest/tris. Weekends generally involve some kind of cardio, be it yard work, a hike, swimming or kayaking.

I think my gains/losses got kicked into overdrive when I really started hitting leg days.

Usually one day a week is squats, split squats, sumo deadlifts, leg extensions and hip adductor/abductor and then my Friday is lunges, reverse lunges, dumbbell step ups, leg curls and leg press. I'm doing 5,8,10,12 pyramids with everything . I actually really enjoy this day and have made it Friday because it's a nice combo cardio/strength day that doesn't totally kill me heading into the weekend.

My wife says I'm starting to get thicc in the back end...

Nice routine. I've been ramping up my leg days as well and really enjoying them. I remember when I was younger it was all about chest and arms 24/7 lol. I also work legs 2x week along with a lot of the same exercises you're doing. Bulgarian split squats have been a revelation. And yeah, women love those booty gains

Don’t lift weights anymore, but really regret the time I wasted on “beach muscles”. Not only is bench worthless for day-to-day function, lifting a lot destroys your shoulders. Curls aren’t much better.

If I had it all to do over, I’d focus on cardiovascular exercise, with a smattering of core and leg resistance training.

Dumbbells instead of bench solves that for the most part, and if not need to strengthen your shoulders.

Meh. Body weight exercise is plenty for “beach muscles”, though I’m not convinced even that is beneficial for health/longevity.

The problem with bodyweight exercises is you plateau and really can't get progressive overload unless you're in prison and have time to do 1000 pushups and pull-ups a day. I think a mix of weights, calisthenics and low intensity cardio is best for those looking to build muscle.

Agree that weights make building muscle easier. But my point is, commonly emphasized muscle groups aren’t particularly important for health, or anything functional. Even a few sets of push ups may be too many, if you’re looking to optimize bang for your exercise buck.

I say this as a reformed gym rat, who prioritized back/bi & chest/tri work outs over leg and core strength. Those muscles got strong, and may have increased my dating opportunities, but aren’t doing much as I age.

Mostly agree but back muscles are pretty important. I don't lump them in with the other "show" muscles, but more with the core body muscles. I know so many old dudes with awful backs.

Beyond that, the number one thing in all of this for most people checking out this thread is the excess weight being carried and there is definitely an argument that the sore back comes from the weight being carried up front but I think if any sort of strength training is helping you lose body fat, it's worthwhile doing.

I started going down the longevity rabbit hole (on Reddit, so grain of salt) but I saw something that stuck with me re: diet exercise, strength training etc and how deep into the weeds people get with it - you should do this not that, etc...

It said, paraphrasing , "lose the dad bod first... you can tweak or pick and choose what you want to emphasize after that but if you're carrying around a ton of excess fat, that needs to be your #1 priority before anything else".

It made a lot of sense for me. And from my personal experience, strength training has been the biggest difference maker for fat loss. So in my and many cases, the function is losing fat. And once it's gone, the focus can be on functional muscles or whatever. I do think emphasizing the larger muscle groups like back, core, and legs is probably the most effective way to achieve this but it doesn't really matter imo

Same with @Tecumseh, he hates leg days but what he's doing is helping him lose fat and achieve his goals. So, while some of the last page or so is heavily about leg and core and all that, his upper body days are giving him great results and helping him shed the fat/dad bod, which absolutely should be his and mine and most middle aged men's primary objective.

 

[Tecumseh]

I've been enjoying the (machine assisted) dips and pull ups. It's a machine that the weight you set is subtracted from your body weight as the amount your dipping/pulling up.

I'm up to being able to do 2 of each with no machine assistance, not a lot but I couldn't do any before. And then I work back and see what I can do with 10, 20, 30 lbs of "help" (so I'm pulling/dipping 190, 180, 170 etc...).

I did that today, with some lat pull downs, dumbbell rows and then threw in a little bicep stuff at the end. The dips/pull-ups part is what's driving me though to see if I can do more. I think this is another routine I can convince myself is "fun" with a lot of the focus on core.

My 2 secondary goals, the discussion in here notwithstanding, are to be able to do a pull up, and to be able to bench my body weight. Right now I can do a pull up with about 18lbs of assist, but I’ve been stuck there for awhile. I’ve switched to an eccentric training program, where you start at the top and lower yourself slowly, in a controlled manner. I can tell it’s doing work, just from the muscle soreness the next day. I’m going to do this for about 6 weeks, then attempt regular pull ups again.
As far as bench press, my max right now is 205 (weight is 217). However, as Terminal mentioned, after I did the 205 my shoulder hurt like hell for a couple of days. It was injured, not sore.
I’ve read up on it, and apparently my grip was too wide. I’ve narrowed my grip and lowered the weight until I can build up more shoulder stability. As long as I can lift 200, my body weight will have dropped below that in a few months, so, mission accomplished.
I see osteopenic and osteoporotic patients every day. Weight training helps keep your bones stay stronger into old age. Between that and preventing muscle wasting during weight loss, that’s why I’m more focused on weight training than cardio.

 

[Ramsay Hunt Experience]

I find a lot of the upper body exercises very helpful as I age. I still have to carry stuff. Mulch for the garden. Lots of groceries. I have to lift stuff over my head. I also find that just in terms of how tired my body is after a tough session, a strenuous chest press day wipes me out every bit as much as heavy RDLs or goblet squats. Maybe more. Chest press also recruits a ton of upper back and even core, particularly at heavier loads or if you're doing a variation that gives you a bigger range of motion (such as dumbbells off a medicine ball). Same with pushups. Plenty of core and scapula recruitment there.

And increased muscle mass anywhere has metabolic benefits. I've definitely put on muscle in my quads, hamstrings, and core. But I've put on more by also adding a lot of muscle to my chest, back, and shoulders. Will that translate in my 70s as opposed to my 50s? No idea. But I'm pretty sure push pressing heavy dumbbells over my head is a pretty good indicator that I'm not a fall risk. The balance component is not trivial.

 

[Penguin]

So at the start of March I decided to get serious about droping weight and getting in shape. I'm almost 59 years old, 5'5' and 181 at the time, although I do carry around a lot of muscle mass. My pant size was 34". I started eating super clean, there's a local company only like 3 miles away from me called, "Eat Clean Bro." I really like them as the meals are all prepared, only need to reheat them, they are basically farm to table and the best part is there is no subscription, you order ala carte, 3 meals, 5 meals, 7 meals etc. I am actually spending less per week on food then I was when I was eating garbage.

There are many other services out there and I have ordered from several of them for variety. The meals are usually 450-750 calories, very low sodium, sugar etc. I also take Garden of Life Raw Organic Fiber, Native Path Collagen Peptides and a few supplements ie. Magnesium-Glycinate (Super important for the absorption of many nutrients), Quercetin (See Magnesium), NAC, Liposomal-NAD+, Pacifica Raw Sport and Krill MD krill oil and occasionally a Muscle Milk Pro.

Now, do the supplements actually work? Do/can we absorb them? I can't say yes, but I don't think they have a negative effect and I can afford them so why not.

After 2 months or so I wanted to broaden my options. I started incorporating raw nuts, organic lentils and black bean soups into my diet as snacks. Around another 2 months I started adding egg salad using pasture raised eggs, 100% Avacado mayo and Ezekiel bread with green onions and celery as well as tuna salad with the same formula and using Safe Catch Wild Line caught Ahi Yellowfin Tuna that has 1/10th of the amount of mercury that normal tuna has. Every tuna is tested and 25% are rejected.

Long winded story, I haven't done any exercise during this 4 month period, I haven't reduced my drinking much, just eating clean. Bottom line - Dropped from 181 to 149 in 16 weeks. The amount of weight loss is increasing week over week as my metabolism increases with the lower weight. I'm the lightest I've been since the mid 90's, 30 years ago and probably a hell of a lot healthier.

If anyone has questions you can DM me, I've done a ton of research on this, but for the record I am not a nutritionist.

​

 

[Penguin]

Forgot to add, my waist size (Jeans wise) is down to 30. Twice I've had to buy new jeans and belts.I still have significant room to drop, I was 120 pounds as a college freshman track and field runner. I don't think 120 is attainable but 130 or 135 seem possible. On the down side, after a 32 pound loss I do have a slight excess belly skin issue. It's not a major issue like you see on TV reality shows but there is some there.

 

[Penguin]

Once I settle at my desired weight I will begin weight training to add muscle mass. I have Bow Flex adjustable dumb bells from 2.5-25 pounds and 25-50 pounds. I also bike around 1500 miles each summer.

 

[Northern Voice]

On the down side, after a 32 pound loss I do have a slight excess belly skin issue. It's not a major issue like you see on TV reality shows but there is some there.

I think this is another area where the strength training as a method of weight loss helps.

 

[Alex P Keaton]

Sticking to the plan and keeping my gross calories in the 1450-1650 range most days, with net dependent on how many miles I walk/run each day. Yesterday I was closer to 1800 calories but also walked 14 miles.

Had 2 less than perfect days while traveling last week, and then had a blowout day at a water park this Tuesday. My weigh in yesterday was rough (+2 lbs) but it was back down today. I’m now -2.5 lbs vs starting weight. Hopefully with no work travel again until July 29th, I can stay focused on basic nutrition, choosing “real foods” and maintaining a high level of physical activity.

 

[Major]

Once I settle at my desired weight I will begin weight training to add muscle mass. I have Bow Flex adjustable dumb bells from 2.5-25 pounds and 25-50 pounds. I also bike around 1500 miles each summer.

That's what I've been doing the past year. I got down to 195 from 220 and decided it was time to pack on the muscle. Back up to 210 which is partly due to creatine water retention but waist has slimmed down and can fit into my size 33 jeans. It's not all muscle but I feel much better/stronger. Probably increased my caloric intake to 2500/day with cheat days being the 3500-4000 range which supposedly can help build muscle. Once September hits, I'll look to trim whatever excess fat I gained, cut calories to 1800-2000 and get back to the 190-95 range.

 

[belljr]

Still need to improve the diet. Eating less but still not great

However, today my first day of DTS Spinal Decompression therapy.

After only one treatment I feel like a million bucks compared to what I was feeling.

Obviously only one day. I go back 3 times next week. Cautiously optimistic this will get me back to at least be able to moderately exercise

 

[Northern Voice]

Got a strength workout and and 10k steps every day this week (4 day week helped). Now to not have the patented disaster weekend full of chips and beer!

 

[Joe Bryant]

I said this in the ozempic thread and wanted to share here too - congrats on y'all that are doing the things and getting healthier. It's a challenge and one to be recognized. Keep up the good work.

 

[Alex P Keaton]

Staying strong here and sticking to the plan. Down 4.2 lbs as of weigh in this morning, but more importantly am starting to ingrain better food habits and (thanks to this thread) decided to build in more strength and flexibility training.

 

[Atomic Punk]

Slow and steady wins the race. Good progress!

I've been up and down all year and have plateaued. I need to have better discipline now that I’m recently retired and get into an exercise routine on top of the walks and cycling I am doing.

 

[Northern Voice]

Just got back from the squash club. Can't recommend it enough as a workout. There's nothing that makes me sweat more, especially if I'm playing someone equal or better than me (I was the best player there tonight but not by much).

I know it can be hard on the lower body for some people - if I go a while without playing, I feel it in my hips and butt but I know some people who have had hamstring, Achilles type injuries from it as well. I've been lucky to never have any of those issues, just lots of running and usually a social post match beer or two

I will say, I get to the club 2-3x a week fall to spring but it's way less often in the summer. The club membership drops from like 150+ to 75 or so in the summer months as well but I still love it every time I play.

 

[odin33]

Hoping to get some pointers for a noob. Posted in the ozembic thread but TLDR version is I was in a bad place physically and emotionally. Diagnosed T2D and eventually went on ozembic/mounjaro (currently) to try and turn the crazy train around. It's working, but I know I need to fix habits if I want to kick the drug.

I'm 6'1 stocky build, always been a big dude, and started at a shade under 360 almost 2 years ago when diagnosed T2D. Up until this last month it was 100% diet and trying my best to develop good habits. Unless we're cooking or an extremely rare sweet, processed sugar is out of my diet. I've cut WAY back on fried foods, but to say I never would be a lie. Portions, thanks to the meds, are 1/4 - 1/2 of what I use to eat, and the choices are much better. Fast food is WAY down. Last month I was hovering in the low 300s but not seeing any progress.

Started walking on weekends and got religious about myfitnesspal (have ankle issues, running ill-advised ), 2 miles each day. This week I'm cutting way back on the beer-(an issue for sure, far from a saint). A month later I'm at 290 and the pounds are starting to come off faster. Legs and lower back feeling a TON better/stronger, save the sore feet. Now wanting to start to lose the giant beer belly, and man boobs, along with gaining arm strength. Never going to have a six pack and a gun show, but getting to the dad bod phase would be a major accomplishment for me. Reasonable goals, reach it, then set another.

Ordered a set of adjustable dumbbells, and looking for advise on how to start slow. My will power to knock this out is gaining but I'm starting from a sub zero position. Looking for best bang for buck to target stomach and chest to get it off first.

Any help is appreciated, TIA

 

[Northern Voice]

Hoping to get some pointers for a noob. Posted in the ozembic thread but TLDR version is I was in a bad place physically and emotionally. Diagnosed T2D and eventually went on ozembic/mounjaro (currently) to try and turn the crazy train around. It's working, but I know I need to fix habits if I want to kick the drug.

I'm 6'1 stocky build, always been a big dude, and started at a shade under 360 almost 2 years ago when diagnosed T2D. Up until this last month it was 100% diet and trying my best to develop good habits. Unless we're cooking or an extremely rare sweet, processed sugar is out of my diet. I've cut WAY back on fried foods, but to say I never would be a lie. Portions, thanks to the meds, are 1/4 - 1/2 of what I use to eat, and the choices are much better. Fast food is WAY down. Last month I was hovering in the low 300s but not seeing any progress.

Started walking on weekends and got religious about myfitnesspal (have ankle issues, running ill-advised ), 2 miles each day. This week I'm cutting way back on the beer-(an issue for sure, far from a saint). A month later I'm at 290 and the pounds are starting to come off faster. Legs and lower back feeling a TON better/stronger, save the sore feet. Now wanting to start to lose the giant beer belly, and man boobs, along with gaining arm strength. Never going to have a six pack and a gun show, but getting to the dad bod phase would be a major accomplishment for me. Reasonable goals, reach it, then set another.

Ordered a set of adjustable dumbbells, and looking for advise on how to start slow. My will power to knock this out is gaining but I'm starting from a sub zero position. Looking for best bang for buck to target stomach and chest to get it off first.

Any help is appreciated, TIA

I think you're doing all the right things. Increasing the walking and keeping on top of the tracking/MFP will be what wins the battle ultimately. Burn more calories than you consume. Don't trust MFP or your watch or your machine or anything in terms of those extra calories burned added by the walk - that's a mistake a lot of people make - "The app says I burnt 450 calories, maybe I'll have a couple cookies/some chips/whatever".

Personally, I created the best approximation I could find for the beer I drink and logged them in MyFitnessPal as well. This let me continue to have a couple here and there but only within my calorie budget for the day. I am not going to never drink again, so I wanted to find a way to fit that habit into my current, hopefully new permanent normal.

I think keeping at it and finding ways to make the exercise enjoyable is probably the most important. Walking, not running is fine. In terms of adjustable dumbbells, if you're able, my advice is to not overlook squats, deadlifts, lower body exercizes. I'm not an expert but I believe consensus is you can't very effectively target specific areas for fat loss, you just need to lower your overall body fat and you will see the belly and boobs shrink accordingly - as such, working the larger muscle groups through squats, deadlifts, back exercizes (rows, etc) and chest/bench press gives you a lot more bang for your buck than bicep/tricep etc...

I don't know if you've done tape measurements but I found them very motivating as well, especially as you move more into building muscle and doing some body recomposition. Sometimes the scale will slow down but maybe you can tell your clothes are fitting better. It's nice to be able to pull out the tape measure and see that while maybe you only lost 5 pounds in a month, an inch and a half came off your chest or waist.

My weight loss wasn't/isn't a huge amount but I'm down 6 inches off my chest, 3.5 off my hips, 4 off my waist and abdomen etc.. and that's been really reassuring to see and keeps me motivated to keep going to the gym.

 

[Atomic Punk]

Drinking calories are my Achilles Heel. They are just wasted calories … but so damn tasty! Always comes back to the math. If I can cut out x number of drinks, that equals y number of meals or z number of hours working out. Keeping all of this at top of mind helps to a degree … after that it is mostly discipline.

 

[Northern Voice]

I've been tweaking my gym routine, I just want it to be easily repeatable/somewhat fun, able to do without too many machines and target large muscle group while covering the whole body.

Day 1 - Back/Bicep

• Lat pulldowns
• Machine assisted pull up
• Machine assisted dips
• Dumbbell rows
• Dumbbell Bicep Curls
• Dumbbell Hammer Curls

Day 2 - Lower Body 1

• Squats - I use
  Smith
  machine, could use dumbbells
• Split Squats - I use
  Smith
  machine, could use dumbbells
• Sumo deadlifts - I use
  Smith
  machine, could use dumbbells
• Leg Extensions
• Laying Hip Abduction (resistance bands)
• Standing Hip Adduction (resistance bands)

Day 3 - Chest/Tri Day

• Dumbbell bench press
• Dumbbell incline bench press
• Dumbbell laying tricep extensions
• Dumbbell standing single arm shoulder extensions
• Dumbbell chest flys

Day 4 - Lower Body 2

• Dumbbell step ups
• Dumbbell forward lunges
• Dumbbell reverse lunges
• High foot leg press
• Machine Leg curls

 

[Northern Voice]

Drinking calories are my Achilles Heel. They are just wasted calories … but so damn tasty! Always comes back to the math. If I can cut out x number of drinks, that equals y number of meals or z number of hours working out. Keeping all of this at top of mind helps to a degree … after that it is mostly discipline.

I believe in calories in, calories out more than anything BUT, I like to look at it on a weekly rather than daily basis.

Yes, this is because I can bank a few hundred calories every day Sunday to Thursday and then be a bit of an idiot Friday and Saturday but as long as it balances during the 7 days, it's fine.

But it absolutely has to be in your set range over those seven days - at some point you can't kick the can farther down the road.

 

[Grahamburn]

Hoping to get some pointers for a noob. Posted in the ozembic thread but TLDR version is I was in a bad place physically and emotionally. Diagnosed T2D and eventually went on ozembic/mounjaro (currently) to try and turn the crazy train around. It's working, but I know I need to fix habits if I want to kick the drug.

I'm 6'1 stocky build, always been a big dude, and started at a shade under 360 almost 2 years ago when diagnosed T2D. Up until this last month it was 100% diet and trying my best to develop good habits. Unless we're cooking or an extremely rare sweet, processed sugar is out of my diet. I've cut WAY back on fried foods, but to say I never would be a lie. Portions, thanks to the meds, are 1/4 - 1/2 of what I use to eat, and the choices are much better. Fast food is WAY down. Last month I was hovering in the low 300s but not seeing any progress.

Started walking on weekends and got religious about myfitnesspal (have ankle issues, running ill-advised ), 2 miles each day. This week I'm cutting way back on the beer-(an issue for sure, far from a saint). A month later I'm at 290 and the pounds are starting to come off faster. Legs and lower back feeling a TON better/stronger, save the sore feet. Now wanting to start to lose the giant beer belly, and man boobs, along with gaining arm strength. Never going to have a six pack and a gun show, but getting to the dad bod phase would be a major accomplishment for me. Reasonable goals, reach it, then set another.

Ordered a set of adjustable dumbbells, and looking for advise on how to start slow. My will power to knock this out is gaining but I'm starting from a sub zero position. Looking for best bang for buck to target stomach and chest to get it off first.

Any help is appreciated, TIA

Can you pursue less impact cardiovascular exercise? Stationary bike, elliptical, swimming? I have also set up an interlocking gym floor in my garage with 1" thick foam that really helps lessen the impact on my feet and knees when I jump rope or do plyometric exercises (squat jumps, burpees, run in place, etc).

The best thing to get rid of the dad bod gut and man boobs will continue to be the diet and cardio exercise. Weight training won't help that much until the fat is gone.

 

[odin33]

Have a recumbent bike at home, and have an eye out for a deal on a treadmill possibly.

My ankles are just terribly weak, and I roll them very easily. I've done damage to all the ligaments on both ankles and a 6 month surgery recovery isn't in the cards. Losing the weight has been a big help and I think walking is helping to strengthen, we'll see.

Thanks for the advice.

 

[Grahamburn]

Have a recumbent bike at home, and have an eye out for a deal on a treadmill possibly.

My ankles are just terribly weak, and I roll them very easily. I've done damage to all the ligaments on both ankles and a 6 month surgery recovery isn't in the cards. Losing the weight has been a big help and I think walking is helping to strengthen, we'll see.

Thanks for the advice.

Have you looked into physical therapy to help strengthen the ankles?

The bike would be great. Put it in front of a TV and just ride that sucker instead of sitting on the couch. I love binging shows while I ride the Peloton.

 

[Major]

Have a recumbent bike at home, and have an eye out for a deal on a treadmill possibly.

My ankles are just terribly weak, and I roll them very easily. I've done damage to all the ligaments on both ankles and a 6 month surgery recovery isn't in the cards. Losing the weight has been a big help and I think walking is helping to strengthen, we'll see.

Thanks for the advice.

Walking really is therapeutic and a key to my fitness. You don't have to do one big walk all at once. After every meal go outside for a walk. Doesn't have to be an hour, just 10-20 minutes. It really helps aid digestion and you'll slowly but surely get stronger. If you get a treadmill, walking at an incline is great feature to increase strength and burn fat. Good luck odin!

 

[Alex P Keaton]

Have a recumbent bike at home, and have an eye out for a deal on a treadmill possibly.

My ankles are just terribly weak, and I roll them very easily. I've done damage to all the ligaments on both ankles and a 6 month surgery recovery isn't in the cards. Losing the weight has been a big help and I think walking is helping to strengthen, we'll see.

Thanks for the advice.

Walking really is therapeutic and a key to my fitness. You don't have to do one big walk all at once. After every meal go outside for a walk. Doesn't have to be an hour, just 10-20 minutes. It really helps aid digestion and you'll slowly but surely get stronger. If you get a treadmill, walking at an incline is great feature to increase strength and burn fat. Good luck odin!

Absolutely. I’m ducking out now between work calls for a 25-minute walk. If you do this 4 times per day, you can get in 5-7 miles depending on how fast you walk.

 

[belljr]

4th decompression treatment today. Sleeping better, adding a little weight to my stretching and routine. Need to dial in the diet. Not 100% yet but went from a 7-8 regularly on the pain uncomfortable scale to a 2-4. Losing weight will also help.

 

[3C's]

Right at my lowest weight as an adult that I can remember. Gonna bust through that and keep going. By my bday (coming soon) I plan to be at my "ideal" weight. Using MMA, since the beginning of the year I've gone from heavyweight to light heavyweight to middleweight. Welterweight here I come...

 

[Major]

I've been tweaking my gym routine, I just want it to be easily repeatable/somewhat fun, able to do without too many machines and target large muscle group while covering the whole body.

Day 1 - Back/Bicep

• Lat pulldowns
• Machine assisted pull up
• Machine assisted dips
• Dumbbell rows
• Dumbbell Bicep Curls
• Dumbbell Hammer Curls

Day 2 - Lower Body 1

• Squats - I use
  Smith
  machine, could use dumbbells
• Split Squats - I use
  Smith
  machine, could use dumbbells
• Sumo deadlifts - I use
  Smith
  machine, could use dumbbells
• Leg Extensions
• Laying Hip Abduction (resistance bands)
• Standing Hip Adduction (resistance bands)

Day 3 - Chest/Tri Day

• Dumbbell bench press
• Dumbbell incline bench press
• Dumbbell laying tricep extensions
• Dumbbell standing single arm shoulder extensions
• Dumbbell chest flys

Day 4 - Lower Body 2

• Dumbbell step ups
• Dumbbell forward lunges
• Dumbbell reverse lunges
• High foot leg press
• Machine Leg curls

That's a good routine. I'd suggest moving Dips over to the chest/tricep day as those are the muscles they work. And unless you have a shoulder issue, definitely implement some shoulder exercises on the chest/tri day. I'll normally go heavy on chest one day and light on shoulders, then switch that up on the next chest/tri/shoulder day.

 

[Tecumseh]

Page whatever save…

Been awhile since my last update- currently sitting at 208lbs on my way to 190 by mid-December. Down 34lbs. I’ve worked up to being able to do 3-4 unassisted pull-up’s per set, so I can check that goal off the list. It’s an odd feeling, being flat footed and then able to pull myself up in the air like that. Hard to explain, but almost feels unnatural. I’m a wizard, Harry…

Overall, I’ve had to dial back the weight training. The shoulder injury from June is still lingering, and I’ve managed to add biceps tendinitis to the mix. I’m not screwing around with that- I’ve seen dropped biceps, and they looked gross. I want no part of that.

Instead of weights, I’ve been doing the incline treadmill- elevation set to 13.0, speed 2.8 for 30-45 minutes. My HR gets up to the mid-170’s, and I can sustain that pretty well. Seems about right for my age (220-51 = 169). Using the incline is also supposed to help with muscle growth in the legs and core, so it’s a good compromise.

Heading to Vegas at the end of the month- goal is to be 200lbs by then. I’ve only been averaging about 5lbs lost per month over the past couple months, so will be more strict with the diet after the holiday tomorrow.

 

[Mister CIA]

Checking in to report that things are going well. Down to about 181, and I've got hitting 179.9 in the buff on the scale at the gym looming on my radar. Same as before, all the weight is coming off the wasitline (5.5" total), except for a little face weight too. Total weight loss is between 30-35 lbs, and I still want to drop another 15 pounds of fat, which might get me to sub-10% bodyfat (I'm a bonafide ectomorph)

Since I've lost a lot of unhealthy cravings, my appetite is way down. Some days I gotta kinda make sure I'm hitting 1200 cals, but I can still smash a whole pizza on demand, so not worried. ... who used to have the "I beat anorexia" avatar? Man, that was a long time ago.

Only in the past two weeks have I returned to the gym (and still walking on the regular). Just four workouts, never topped 20 minutes of cardio, and I turned in a Steven Hawking-ish effort on the weights. BUT, Just knocking some rust off improved EVERYTHING within days. I'm pretty sure it tripped something in my metabolism because my energy levels are noticably higher.

About my visit to the doc, my cardiologist (turns out if you tell your PCP about chest pains, they refer you to your cardiologist ... I've a hiatal hernia, and I cured chest pains with yoga-like gestures that involved the corner of a mattress, and belching), does anyone have thoughts on injectible cholesterol reducing medications (not sure of the name)? ... that's enough bait for our doc, right? I've been on 40mg atorvastatin for the past year, and my total is still 252. They are going to check with my insurance to see if it's covered; I'm not ready to shell out $1000/mo yet. I've got a stress test scheduled in six weeks.

All this began 10 months ago when I stopped drinking beer. At that time I checked all five boxes on the metabolic syndrome checklist, and when I get my blood pressure numbers to go down a few more points, it will be 0 out 5. I'm especially proud of my triglycerides result, probably because every physical exam over the 15 years included a stern caution; went from 439 to 135 this past year.

Up next: steady ramping up on weights, creatine, and protein

 

[SofaKings]

That "I beat anorexia" always made me chuckle. Who was that?

 

[Corporation]

Checking in to report that things are going well. Down to about 181, and I've got hitting 179.9 in the buff on the scale at the gym looming on my radar. Same as before, all the weight is coming off the wasitline (5.5" total), except for a little face weight too. Total weight loss is between 30-35 lbs, and I still want to drop another 15 pounds of fat, which might get me to sub-10% bodyfat (I'm a bonafide ectomorph)

Since I've lost a lot of unhealthy cravings, my appetite is way down. Some days I gotta kinda make sure I'm hitting 1200 cals, but I can still smash a whole pizza on demand, so not worried. ... who used to have the "I beat anorexia" avatar? Man, that was a long time ago.

Only in the past two weeks have I returned to the gym (and still walking on the regular). Just four workouts, never topped 20 minutes of cardio, and I turned in a Steven Hawking-ish effort on the weights. BUT, Just knocking some rust off improved EVERYTHING within days. I'm pretty sure it tripped something in my metabolism because my energy levels are noticably higher.

About my visit to the doc, my cardiologist (turns out if you tell your PCP about chest pains, they refer you to your cardiologist ... I've a hiatal hernia, and I cured chest pains with yoga-like gestures that involved the corner of a mattress, and belching), does anyone have thoughts on injectible cholesterol reducing medications (not sure of the name)? ... that's enough bait for our doc, right? I've been on 40mg atorvastatin for the past year, and my total is still 252. They are going to check with my insurance to see if it's covered; I'm not ready to shell out $1000/mo yet. I've got a stress test scheduled in six weeks.

All this began 10 months ago when I stopped drinking beer. At that time I checked all five boxes on the metabolic syndrome checklist, and when I get my blood pressure numbers to go down a few more points, it will be 0 out 5. I'm especially proud of my triglycerides result, probably because every physical exam over the 15 years included a stern caution; went from 439 to 135 this past year.

Up next: steady ramping up on weights, creatine, and protein

Awesome job on the successes! A large part of cholesterol is genetic so sometimes there’s not much you can do about it. Mine topped out around 205 and he gave me 10mg of Atorvastatin and it knocked it in the 140s. I don’t know about the injectable one. Keep it up!

 

[Corporation]

I have fallen off the wagon and into a large vat of lard. My seasonal affected disorder has fallen into more of a full fledge depression. Not sure why, things are good, but just can’t shake the feeling. At this point I’ve pretty much decided to ride out the holidays then resume this hamster wheel and get back in better shape.

I hope everyone is doing well!

 

[3C's]

Right at my lowest weight as an adult that I can remember. Gonna bust through that and keep going. By my bday (coming soon) I plan to be at my "ideal" weight. Using MMA, since the beginning of the year I've gone from heavyweight to light heavyweight to middleweight. Welterweight here I come...

Closing in on welterweight (170) but hip replacement surgery slowed it down a bit. But down to ~175 which is good, a little lower than before surgery.

 

[WVU Alum]

I started at 234, got down to 195 by April. Currently sitting at 196. All of my blood test numbers are in the green now. I will probably get motivated at some point to knock off another 10. I am 6’

 

[Joe Bryant]

Checking in to report that things are going well. Down to about 181, and I've got hitting 179.9 in the buff on the scale at the gym looming on my radar. Same as before, all the weight is coming off the wasitline (5.5" total), except for a little face weight too. Total weight loss is between 30-35 lbs, and I still want to drop another 15 pounds of fat, which might get me to sub-10% bodyfat (I'm a bonafide ectomorph)

Since I've lost a lot of unhealthy cravings, my appetite is way down. Some days I gotta kinda make sure I'm hitting 1200 cals, but I can still smash a whole pizza on demand, so not worried. ... who used to have the "I beat anorexia" avatar? Man, that was a long time ago.

Only in the past two weeks have I returned to the gym (and still walking on the regular). Just four workouts, never topped 20 minutes of cardio, and I turned in a Steven Hawking-ish effort on the weights. BUT, Just knocking some rust off improved EVERYTHING within days. I'm pretty sure it tripped something in my metabolism because my energy levels are noticably higher.

About my visit to the doc, my cardiologist (turns out if you tell your PCP about chest pains, they refer you to your cardiologist ... I've a hiatal hernia, and I cured chest pains with yoga-like gestures that involved the corner of a mattress, and belching), does anyone have thoughts on injectible cholesterol reducing medications (not sure of the name)? ... that's enough bait for our doc, right? I've been on 40mg atorvastatin for the past year, and my total is still 252. They are going to check with my insurance to see if it's covered; I'm not ready to shell out $1000/mo yet. I've got a stress test scheduled in six weeks.

All this began 10 months ago when I stopped drinking beer. At that time I checked all five boxes on the metabolic syndrome checklist, and when I get my blood pressure numbers to go down a few more points, it will be 0 out 5. I'm especially proud of my triglycerides result, probably because every physical exam over the 15 years included a stern caution; went from 439 to 135 this past year.

Up next: steady ramping up on weights, creatine, and protein

Congrats! That's awesome.

Maybe this is all been posted above but can you give more detail? How tall are you and how old?

Can you elaborate more on details with diet and workout? 1200 calories seems low.

And more details on what are the boxes for metabolic syndrome?

Congrats again.

 

[Major]

I have fallen off the wagon and into a large vat of lard. My seasonal affected disorder has fallen into more of a full fledge depression. Not sure why, things are good, but just can’t shake the feeling. At this point I’ve pretty much decided to ride out the holidays then resume this hamster wheel and get back in better shape.

I hope everyone is doing well!

Sorry to hear that Corp. I know this is this last thing you want to do but just forcing yourself out for a simple walk is what normally works for me and gets the ball rolling on the track to feeling better mentally and physically. Amazing what a little movement in nature can do for you. Good luck GB!

 

[Mister CIA]

Congrats! That's awesome.

Maybe this is all been posted above but can you give more detail? How tall are you and how old?

Can you elaborate more on details with diet and workout? 1200 calories seems low.

And more details on what are the boxes for metabolic syndrome?

Congrats again.

Thanks.

I'm 59 & 6'0". When I was 17, I was 6'0" and weighed 140, From there I steadily ramped up to the 215 range. I probably looked like a 6'0" version of Bowser (my avatar).

Diet: is not where it needs to be, especially with regards to nutrition. Besides adopting a beer-free life, the number one thing I did to course correct was purge the household of junk. If I wanted eat something "bad", I had to get in my car and go get it (meal deliveries are not a thing for me) - and occasionally I did, but eventually it tapered off. Basically, I stopped digging. At a certain point, the cravings disappeared and I now indulging is a choice. It's an amazing state to be in, and I hope it stays this way.

I should add that along the way I ate a boatload of "big *** salads", a diet choice I've tried to adopt and failed at many times before, but this time I worked on ingredient combos and came up with something I crave. This included making my own oil/vinegar based dressings. Also, for "square" meals, I just cut out the starch and increased veggie portion (I LOVE roasted vegetables, that probably helps).

Yeah, 1200 calories is low, but I probably land in the 1600 range daily, But it sure is wierd doing calorie math in my head to see if I should eat more.

Metabolic Syndrome: I might have misspoke, experts can weigh in. I regard it as being in a state where five health markers are all in an unsatisfactory state. Wait, paste is my friend.

Metabolic syndrome is a chronic condition that occurs when someone has at least three of the following five risk factors:

1. Abdominal obesity: A large waistline, which is more of a risk factor for heart disease than fat in other parts of the body
2. High blood pressure: A blood pressure of 130/80 or higher
3. High blood sugar: A fasting blood sugar level of 100 mg/dL or higher
4. High triglycerides: A level of 150 mg/dL or higher
5. Low HDL cholesterol: A level of less than 40 mg/dL for men and less than 50 mg/dL for women

Edit: I see you asked me about workouts. Nothing really. Just walking, and hitting weights for the first time a couple of weeks ago. The walks were substantial - 5-6 miles in a Deep South summer.

Reflecting, I'm probably a little luckier than most with the results I'm seeing.

 

[Joe Bryant]

Congrats! That's awesome.

Maybe this is all been posted above but can you give more detail? How tall are you and how old?

Can you elaborate more on details with diet and workout? 1200 calories seems low.

And more details on what are the boxes for metabolic syndrome?

Congrats again.

Thanks.

I'm 59 & 6'0". When I was 17, I was 6'0" and weighed 140, From there I steadily ramped up to the 215 range. I probably looked like a 6'0" version of Bowser (my avatar).

Diet: is not where it needs to be, especially with regards to nutrition. Besides adopting a beer-free life, the number one thing I did to course correct was purge the household of junk. If I wanted eat something "bad", I had to get in my car and go get it (meal deliveries are not a thing for me) - and occasionally I did, but eventually it tapered off. Basically, I stopped digging. At a certain point, the cravings disappeared and I now indulging is a choice. It's an amazing state to be in, and I hope it stays this way.

I should add that along the way I ate a boatload of "big *** salads", a diet choice I've tried to adopt and failed at many times before, but this time I worked on ingredient combos and came up with something I crave. This included making my own oil/vinegar based dressings. Also, for "square" meals, I just cut out the starch and increased veggie portion (I LOVE roasted vegetables, that probably helps).

Yeah, 1200 calories is low, but I probably land in the 1600 range daily, But it sure is wierd doing calorie math in my head to see if I should eat more.

Metabolic Syndrome: I might have misspoke, experts can weigh in. I regard it as being in a state where five health markers are all in an unsatisfactory state. Wait, paste is my friend.

Metabolic syndrome is a chronic condition that occurs when someone has at least three of the following five risk factors:

1. Abdominal obesity: A large waistline, which is more of a risk factor for heart disease than fat in other parts of the body
2. High blood pressure: A blood pressure of 130/80 or higher
3. High blood sugar: A fasting blood sugar level of 100 mg/dL or higher
4. High triglycerides: A level of 150 mg/dL or higher
5. Low HDL cholesterol: A level of less than 40 mg/dL for men and less than 50 mg/dL for women

Edit: I see you asked me about workouts. Nothing really. Just walking, and hitting weights for the first time a couple of weeks ago. The walks were substantial - 5-6 miles in a Deep South summer.

Reflecting, I'm probably a little luckier than most with the results I'm seeing.

Thanks that's super helpful.

I'm 60 and 6'0" so about same age and height.

Was very fit when training for Iron Man triathlons 20 years ago about but got more lax on fitness and diet. Last year have been walking a good bit (3 miles a day) and eating better.

MyFitnessPal makes it so easy to track calories and effort. Down to 196 which is about where I was in Iron Man days. BMI says I should be more at 185 or so I think so not sure. May keep pushing.

 

[Joe Bryant]

The other thing I've been doing is more of stuff from the Good Energy people which is a focus on avoiding sugar and anything hyper processed. Basically, I try to avoid anything that won't spoil. Or that's in a wrapper.

I've been using an Oura fitness tracker for about a year to monitor sleep quality and such and it's been helpful. I still drink beer and sometimes cocktails but the Oura showed me my sleep and heartrate are massively impacted if I have alcohol more than 2 hours before bed. Interesting stuff.

My resting heart right over night will be in the 50-52 range.

 

[Mister CIA]

Now that you mentioned it, my BMI shows as healthy at 24.7. There goes my career as an NFL running back.

 

[Joe Bryant]

Now that you mentioned it, my BMI shows as healthy at 24.7. There goes my career as an NFL running back.

 

[Alex P Keaton]

The other thing I've been doing is more of stuff from the Good Energy people which is a focus on avoiding sugar and anything hyper processed. Basically, I try to avoid anything that won't spoil. Or that's in a wrapper.

I've been using an Oura fitness tracker for about a year to monitor sleep quality and such and it's been helpful. I still drink beer and sometimes cocktails but the Oura showed me my sleep and heartrate are massively impacted if I have alcohol more than 2 hours before bed. Interesting stuff.

My resting heart right over night will be in the 50-52 range.

I’m bad at making food choices in the moment, thus I’ve suggested to my wife that we avoid buying food that is hyper-processed. Unfortunately, this is too nebulous for her (or she just doesn’t like the idea), so we continue to have unhealthy, ultra-processed food in the house.

The only thing I can do that works for me is to use the MyFitnessPal app to track calories AND spend more time out for walks, keeping busy with hobbies, etc. The worst combo for me is 1) watching tv, 2) overtired, 3) dehydrated. Sometimes the best thing for me is to simply drink a large glass of water. Other times, I just need to go to bed early…..

 

[Joe Bryant]

The other thing I've been doing is more of stuff from the Good Energy people which is a focus on avoiding sugar and anything hyper processed. Basically, I try to avoid anything that won't spoil. Or that's in a wrapper.

I've been using an Oura fitness tracker for about a year to monitor sleep quality and such and it's been helpful. I still drink beer and sometimes cocktails but the Oura showed me my sleep and heartrate are massively impacted if I have alcohol more than 2 hours before bed. Interesting stuff.

My resting heart right over night will be in the 50-52 range.

I’m bad at making food choices in the moment, thus I’ve suggested to my wife that we avoid buying food that is hyper-processed. Unfortunately, this is too nebulous for her (or she just doesn’t like the idea), so we continue to have unhealthy, ultra-processed food in the house.

The only thing I can do that works for me is to use the MyFitnessPal app to track calories AND spend more time out for walks, keeping busy with hobbies, etc. The worst combo for me is 1) watching tv, 2) overtired, 3) dehydrated. Sometimes the best thing for me is to simply drink a large glass of water. Other times, I just need to go to bed early…..

Being at home with a pantry is a challenge. Especially if you work from home (like I do).

Healthy snacks are key. I found stuff like dill pickle spears (Grillos makes great ones. Whole Foods brand is good too). Or carrots or other non processed stuff is helpful.

 

[Joe Bryant]

I'm no scientist, but it seems pretty logical the stuff made in a factory and packaged up that will last for months on a shelf with a list of chemical ingredients a mile long just can't be as healthy as something less processed.

 

[Instinctive]

The other thing I've been doing is more of stuff from the Good Energy people which is a focus on avoiding sugar and anything hyper processed. Basically, I try to avoid anything that won't spoil. Or that's in a wrapper.

I've been using an Oura fitness tracker for about a year to monitor sleep quality and such and it's been helpful. I still drink beer and sometimes cocktails but the Oura showed me my sleep and heartrate are massively impacted if I have alcohol more than 2 hours before bed. Interesting stuff.

My resting heart right over night will be in the 50-52 range.

I’m bad at making food choices in the moment, thus I’ve suggested to my wife that we avoid buying food that is hyper-processed. Unfortunately, this is too nebulous for her (or she just doesn’t like the idea), so we continue to have unhealthy, ultra-processed food in the house.

The only thing I can do that works for me is to use the MyFitnessPal app to track calories AND spend more time out for walks, keeping busy with hobbies, etc. The worst combo for me is 1) watching tv, 2) overtired, 3) dehydrated. Sometimes the best thing for me is to simply drink a large glass of water. Other times, I just need to go to bed early…..

My shortcut is roughly "Does this have added sugar?" If it does, the next question is "do I reeaaaallllly want it and it's less than 5% DV?"

Two no's is a no buy
No yes I consider buying

There's more to it than that but Im a big fan of the 80/20 rule for my life.