From Fat to Fit 2025 - I Really Mean It This Time! (2 Viewers)

[Corporation]

Happy about everyone dropping the LBs, but can we get “drug help” caveats if there’s a bit of an assist there?

Yeah I don't think I would ever use one of those, too afraid of side effects (not to mention I'm cheap). But for those who are severely obese it is probably worth the risk.

Meh, I think they’re a net benefit for just about any obese individual who’s tried in earnest via diet/exercise, yet BMI remains over 30. Or maybe even lower, in concert with health conditions associated with excess weight.

What would it take for you to rethink your stance on pharmacologic adjuncts to weight loss?

The ones I was specifically referring to were the semaglutides. I would want more studies with a longer track record of potential side effects. It's my understanding that while they are effective, researchers aren't entirely sure why as some of the underlying thoughts were disproven.

Totally agree that it is a net benefit for those who are very obese and have issues losing it any other way. It has worked really well for a lot of people I know, but unfortunately I know a few of those people who also had some really dire side effects.

As to other weight loss drugs, I'm not as familiar with them. I've been able to lose back into what I consider the healthy range in the past, so I'll keep trying that. No judgment from me though on those who use medicine.

 

[Corporation]

Happy about everyone dropping the LBs, but can we get “drug help” caveats if there’s a bit of an assist there?

Why? Do you think it lessens the impressiveness of the accomplishment?

I mean, we just want people to get healthier, right? It’s not a competition.

I think it's an important factor in the process especially if other people are listening to their advice on how they lost weight.

No drugs in my story. Eliminated white carbs, reduced carbs in general, increased protein, increased activity.

Slow, steady and sustainable was the plan.

This is the way! Awesome job!

 

[Corporation]

Day 1 a very high sloppy 234 5'9"

I know it's not just the scale but I need to start slowly with exercise due to my lower back discs.

1 goal is to drink more water. I rarely drink any outside of lunch.

My semi realistic unrealistic goals.

219 by 2/1
205 by 3/7 that's 9.5 weeks to lose 29 pounds. Slightly aggressive but 2 pounds a week is almost 20 plus the early water weight. Anything below 210 Id be very excited about.

After that I don't have a time frame.

174 is my final goal. But anywhere in the 185 range would be fine. That's what I weighed when I graduated college and was in great shape.

Just need to start moving more besides just golf. Which sucks on my back but love it lol

53/M/NJ.

We hit the same high (low) point, although I'm a bit taller at 6 feet. I started about 3 weeks ago after I hit it and was 220 this morning. A lot of that of course is water weight.

I'm also looking to get back into golf. When I hurt my back, I put my clubs down. I picked them up over the summer but was just completely lost. I'm going to take some lessons for the first time ever and see if I can just start from scratch.

 

[belljr]

Day 1 a very high sloppy 234 5'9"

I know it's not just the scale but I need to start slowly with exercise due to my lower back discs.

1 goal is to drink more water. I rarely drink any outside of lunch.

My semi realistic unrealistic goals.

219 by 2/1
205 by 3/7 that's 9.5 weeks to lose 29 pounds. Slightly aggressive but 2 pounds a week is almost 20 plus the early water weight. Anything below 210 Id be very excited about.

After that I don't have a time frame.

174 is my final goal. But anywhere in the 185 range would be fine. That's what I weighed when I graduated college and was in great shape.

Just need to start moving more besides just golf. Which sucks on my back but love it lol

53/M/NJ.

We hit the same high (low) point, although I'm a bit taller at 6 feet. I started about 3 weeks ago after I hit it and was 220 this morning. A lot of that of course is water weight.

I'm also looking to get back into golf. When I hurt my back, I put my clubs down. I picked them up over the summer but was just completely lost. I'm going to take some lessons for the first time ever and see if I can just start from scratch.

Buddy, if you can start from scratch, that's pretty freaking impressive

 

[Terminalxylem]

Happy about everyone dropping the LBs, but can we get “drug help” caveats if there’s a bit of an assist there?

Yeah I don't think I would ever use one of those, too afraid of side effects (not to mention I'm cheap). But for those who are severely obese it is probably worth the risk.

Meh, I think they’re a net benefit for just about any obese individual who’s tried in earnest via diet/exercise, yet BMI remains over 30. Or maybe even lower, in concert with health conditions associated with excess weight.

What would it take for you to rethink your stance on pharmacologic adjuncts to weight loss?

The ones I was specifically referring to were the semaglutides. I would want more studies with a longer track record of potential side effects. It's my understanding that while they are effective, researchers aren't entirely sure why as some of the underlying thoughts were disproven.

Totally agree that it is a net benefit for those who are very obese and have issues losing it any other way. It has worked really well for a lot of people I know, but unfortunately I know a few of those people who also had some really dire side effects.

As to other weight loss drugs, I'm not as familiar with them. I've been able to lose back into what I consider the healthy range in the past, so I'll keep trying that. No judgment from me though on those who use medicine.

While semaglutide was only approved in 2017, the drug class, GLP-1 agonists, has been around for nearly 20 years. Although gastrointestinal side effects are common, they usually aren’t dire. What did your friends experience?

Not trying to give you a hard time, as I’d ask the same of any person whose weight has yo-yo’ed over the years - that’s the vast majority of obese individuals. How does one compare the ongoing damage done by obesity, versus the potential risk of the drugs? What irreversible harm is obesity causing while one waits an extra 5, 10 years for more clinical experience and safety data?

 

[Tecumseh]

YIL that, at 52, I can still do a back bridge. No idea if that’s impressive or not, but I was pretty surprised.

 

[Major]

YIL that, at 52, I can still do a back bridge. No idea if that’s impressive or not, but I was pretty surprised.

I guess it's all relative but I find those pretty easy. Been working on pistol squats lately. Amazing leg exercise but extremely challenging: https://www.youtube.com/watch?v=keSzg7MaoVQ

 

[Corporation]

Happy about everyone dropping the LBs, but can we get “drug help” caveats if there’s a bit of an assist there?

Yeah I don't think I would ever use one of those, too afraid of side effects (not to mention I'm cheap). But for those who are severely obese it is probably worth the risk.

Meh, I think they’re a net benefit for just about any obese individual who’s tried in earnest via diet/exercise, yet BMI remains over 30. Or maybe even lower, in concert with health conditions associated with excess weight.

What would it take for you to rethink your stance on pharmacologic adjuncts to weight loss?

The ones I was specifically referring to were the semaglutides. I would want more studies with a longer track record of potential side effects. It's my understanding that while they are effective, researchers aren't entirely sure why as some of the underlying thoughts were disproven.

Totally agree that it is a net benefit for those who are very obese and have issues losing it any other way. It has worked really well for a lot of people I know, but unfortunately I know a few of those people who also had some really dire side effects.

As to other weight loss drugs, I'm not as familiar with them. I've been able to lose back into what I consider the healthy range in the past, so I'll keep trying that. No judgment from me though on those who use medicine.

While semaglutide was only approved in 2017, the drug class, GLP-1 agonists, has been around for nearly 20 years. Although gastrointestinal side effects are common, they usually aren’t dire. What did your friends experience?

Not trying to give you a hard time, as I’d ask the same of any person whose weight has yo-yo’ed over the years - that’s the vast majority of obese individuals. How does one compare the ongoing damage done by obesity, versus the potential risk of the drugs? What irreversible harm is obesity causing while one waits an extra 5, 10 years for more clinical experience and safety data?

He had extreme abdominal pain, constipation, had no desire to eat at all and developed an irregular heartbeat (which was new for him). He did have other health issues (obesity and diabetes). I generally try to avoid medication if possible, but I'm not against it. I take 10mg of cholesterol medicine. When I'm disciplined, I can do it so that is the choice I make. Like I said I'm all for it if it helps others.

 

[Corporation]

Day 1 a very high sloppy 234 5'9"

I know it's not just the scale but I need to start slowly with exercise due to my lower back discs.

1 goal is to drink more water. I rarely drink any outside of lunch.

My semi realistic unrealistic goals.

219 by 2/1
205 by 3/7 that's 9.5 weeks to lose 29 pounds. Slightly aggressive but 2 pounds a week is almost 20 plus the early water weight. Anything below 210 Id be very excited about.

After that I don't have a time frame.

174 is my final goal. But anywhere in the 185 range would be fine. That's what I weighed when I graduated college and was in great shape.

Just need to start moving more besides just golf. Which sucks on my back but love it lol

53/M/NJ.

We hit the same high (low) point, although I'm a bit taller at 6 feet. I started about 3 weeks ago after I hit it and was 220 this morning. A lot of that of course is water weight.

I'm also looking to get back into golf. When I hurt my back, I put my clubs down. I picked them up over the summer but was just completely lost. I'm going to take some lessons for the first time ever and see if I can just start from scratch.

Buddy, if you can start from scratch, that's pretty freaking impressive

True. Scratch for me is usually scratching my head after another errant shot. I'd like to just shoot in the mid 80s. It is so frustrating to hit a great shot, then to barely make contact on the next swing with what feels like the same swing. I just have no idea what is going to happen when I swing.

 

[Alex P Keaton]

I’m back at it. Will check back in later this week with specific behavioral and weight goals. I’m working to frame up multiple goals around, in no order: strength, flexibility, body fat %, waist size.

If I could stay the exact same weight but improve on other dimensions, that would be fine. But I know my elevated weight (12-15 lbs heavy at 5’8”) is a problem specifically because I have too much body fat, not enough muscle, not good enough cardio health, and declining flexibility.

In the past I’ve focused too much on weight — need to be more holistic and deliberate in my approach going forward.

 

[GennyScreamers]

Was never really overweight but still wanted to lose some weight to be more fit. I've never been a big breakfast person as I don't typically wake up hungry. I mostly did a version of intermittent fasting from after dinner until early/mid afternoon when I make a smoothie. Then dinner around 7pm. Rinse/repeat. Worked for me, and it has continued to keep my weight steady despite allowing myself to eat some unhealthier choices for dinner when I can't help myself.

 

[Alex P Keaton]

Was never really overweight but still wanted to lose some weight to be more fit. I've never been a big breakfast person as I don't typically wake up hungry. I mostly did a version of intermittent fasting from after dinner until early/mid afternoon when I make a smoothie. Then dinner around 7pm. Rinse/repeat. Worked for me, and it has continued to keep my weight steady despite allowing myself to eat some unhealthier choices for dinner when I can't help myself.

WHEN I’m able to get in a rhythm of doing this (waiting til 11am or 12pm to eat) it really isn’t tough. The body gets in a routine and it is fairly smooth. Where I struggle most then is either a) having to wake up super early to fly for work, or b) staying up too late for various reasons (work or watching sports on tv with my son) and then I snack at night.

Thanks for the reminder that part of what has worked for me in the past is a more consistent lifestyle.

 

[belljr]

Down 2.6!!!! Lol

 

[Mister CIA]

January 1st weigh-in at the gym was 183.0. I knew I'd gained a few pounds since I hit 178, but some can be attributed to an increase in calorie consumption since hitting the weights. Calorie counts have been okay, but not exactly clean.

Back to the weights tomorrow. I walked for two and a hours today (mostly through woods) and followed up with the executive workout - just the steam room (weigh in occurred first). I'm combining this with a water fast for the day - not for health reasons, but because I finally realized that nothing I eat on New Year's Day ever brings me good fortune and luck. So, for luck and good fortune, I'm having nothing. [Points to noggin meme].

Goal for the year is to shed about another 15 pounds of fat, or maybe 20, because I'm aiming for the six-pack this year. If I can't make it happen at 59, it won't ever happen. And quads; I want quads too.

 

[Corporation]

Daily weigh-ins are back! 223.1 is the official start weight. My phone was keeping track of all those times I stepped on the scale. I didn't think it would register unless I opened the app. Mark of Shame was December 7 at 234.1, so I'm already down technically 11 pounds. Had a cheat night last night because we were at friends so I ate pizza and brownies. Will have one more cheat day way sooner than I should on Saturday because we are going to a nice Italian restaurant for my Dad's 80th birthday but then should be really on track.

Date	Weight	Chg From Start	Weekly Loss	Calories
Jan 1	223.1	-	-	1260

 

[skol asylum]

I have no specific plan yet but I'm in. Will start on Monday the 6th. At my heaviest ever and tired of it. Have to get real and stay real this time. LFG.

 

[Max Power]

Daily weigh-ins are back! 223.1 is the official start weight. My phone was keeping track of all those times I stepped on the scale. I didn't think it would register unless I opened the app. Mark of Shame was December 7 at 234.1, so I'm already down technically 11 pounds. Had a cheat night last night because we were at friends so I ate pizza and brownies. Will have one more cheat day way sooner than I should on Saturday because we are going to a nice Italian restaurant for my Dad's 80th birthday but then should be really on track.

Date	Weight	Chg From Start	Weekly Loss	Calories
Jan 1	223.1	-	-	1260

What scale/app do you use?

Looking for something easy to help track week to week progress. I don't need anything fancy. Amazon has a wide range from 25 bucks to over 100.

Trying to find that sweet spot on quality vs buying features I won't use.

 

[Nugget]

383 days until I turn 50. Need to get stronger and lighter. Early measurables are steps, water, fiber.

 

[GennyScreamers]

Was never really overweight but still wanted to lose some weight to be more fit. I've never been a big breakfast person as I don't typically wake up hungry. I mostly did a version of intermittent fasting from after dinner until early/mid afternoon when I make a smoothie. Then dinner around 7pm. Rinse/repeat. Worked for me, and it has continued to keep my weight steady despite allowing myself to eat some unhealthier choices for dinner when I can't help myself.

WHEN I’m able to get in a rhythm of doing this (waiting til 11am or 12pm to eat) it really isn’t tough. The body gets in a routine and it is fairly smooth. Where I struggle most then is either a) having to wake up super early to fly for work, or b) staying up too late for various reasons (work or watching sports on tv with my son) and then I snack at night.

Thanks for the reminder that part of what has worked for me in the past is a more consistent lifestyle.

Consistency is definitely key. Certainly there are days when I don't follow through with this, but it's usually when we're really busy on a weekend or it's a holiday. Otherwise, if I'm home and its a typical day, I follow this almost all of the time.

The key for me was finding a smoothie that was actually healthy and tastes good. Otherwise you'll lose interest quickly and never follow through.

 

[Alex P Keaton]

383 days until I turn 50. Need to get stronger and lighter. Early measurables are steps, water, fiber.

I feel your pain. 92 days until I turn 50.

 

[3C's]

I'll be 62 this year and if all goes well I'll hit 80 miles on the bike this week. No excuses kids!

 

[belljr]

I just discovered a bunless cheeseburger bowl at Wawa the healthiest no, but does it kick the cravings and zero carbs? Yes

 

[Major]

I just discovered a bunless cheeseburger bowl at Wawa the healthiest no, but does it kick the cravings and zero carbs? Yes

Still a lot of calories so tread carefully gb. Calories in have to be less than calories out if you want to lose weight regardless of carb count.

 

[3C's]

I just discovered a bunless cheeseburger bowl at Wawa the healthiest no, but does it kick the cravings and zero carbs? Yes

Can't you get a bunless burger anywhere? Just toss the bun to the dogs.

 

[Zow]

Hi guys.

 

[Mister CIA]

Hi guys.

Time to update the avatar?

 

[Zow]

Hi guys.

Time to update the avatar?

Time to get back into this thread.

 

[Major]

Hi guys.

Time to update the avatar?

Time to get back into this thread.

Time to get back into that jug of NO Xplode?

 

[Zow]

Hi guys.

Time to update the avatar?

Time to get back into this thread.

Time to get back into that jug of NO Xplode?

Trying to cut out alcohol and sugar first. Day one was a success!

 

[Corporation]

Daily weigh-ins are back! 223.1 is the official start weight. My phone was keeping track of all those times I stepped on the scale. I didn't think it would register unless I opened the app. Mark of Shame was December 7 at 234.1, so I'm already down technically 11 pounds. Had a cheat night last night because we were at friends so I ate pizza and brownies. Will have one more cheat day way sooner than I should on Saturday because we are going to a nice Italian restaurant for my Dad's 80th birthday but then should be really on track.

Date	Weight	Chg From Start	Weekly Loss	Calories
Jan 1	223.1	-	-	1260

What scale/app do you use?

Looking for something easy to help track week to week progress. I don't need anything fancy. Amazon has a wide range from 25 bucks to over 100.

Trying to find that sweet spot on quality vs buying features I won't use.

I use the iHealth scale and accompanying app. Here is the link. I don't really use the body fat analyzer, mainly hoping that the ridiculous number that comes up is wrong I've liked it, you can have multiple profiles if others in the house want to use it. Unfortunately, when I got on after the big weight gain, the app said "Please make sure this is the correct profile, the weight gain is much larger than last registered" or something like that I think it was around $40 when I got it and pretty similar price today.

Scale

 

[Corporation]

Hi guys.

Welcome to the party!

 

[Corporation]

So far so good. Once I'm past the first 3 or 4 days of caloric decline, the hunger really stops (which I did in mid December). Typical Chickpotle day for me yesterday.

Date	Weight	Chg From Start	Weekly Loss	Calories
Jan 1	223.1	-	-	1260
Jan 2	222.0	1.1	-	1300
Jan 3	221.4	1.7	-

Edit: I may add a row with my embarrassingly high weight on Dec 7th, but won't add all the days in between. 234.1 was the high (low) point.

 

[MAC_32]

Trying to cut out alcohol and sugar first. Day one was a success!

I am bypassing dry January, but cleaning up the diet and committing to 5 hours minimum per week of exercise (at least 1 of which needs to involve resistance). Restricting myself to one piece of chocolate after dinner and nothing* processed during the day.

*may have some dry cereal before a run if I don't have enough calories

Only 2 work lunches on the schedule and should be able to eat healthy for at least one of them. Curious how much progress I make with this approach. I think I went off the rails this year because I couldn't stay physically healthy. If this month demos that the social drinking also needs scaled back then c'est la'vie.

 

[Alex P Keaton]

So far so good. Once I'm past the first 3 or 4 days of caloric decline, the hunger really stops (which I did in mid December). Typical Chickpotle day for me yesterday.

Date	Weight	Chg From Start	Weekly Loss	Calories
Jan 1	223.1	-	-	1260
Jan 2	222.0	1.1	-	1300
Jan 3	221.4	1.7	-

Edit: I may add a row with my embarrassingly high weight on Dec 7th, but won't add all the days in between. 234.1 was the high (low) point.

Thx for the reminder of how simple (not easy - simple) this can be if I just follow the path that worked for me 2x before.

Mrs APK has lost about 5-7 lbs and multiple inches off her waist since October by doing simple things almost every day. She’s also running, swimming, and doing yoga. She’s my role model right now!!

We are on vacation for 1 more day, so my pivot to hard core starts on Sunday……


And folks in here have inspired me to start on a rowing machine! Thx!!

 

[Instinctive]

May as well join in here so I can feel good or be shamed about progress or lack thereof.

Last year's goal was to go from 215 to 200. Made it to 196 end of December.

After the hospital stay with baby girl, weighed in today at 202.8.

I'd like to get under 190 this year - have gotten into a good 45+ minutes a day of at least just walking briskly, generally being more active, always walking the golf course. Goal this year to get to the 190 will be to get a little stronger and incorporate more actual workouts now that the job I had won't be an issue. Once our baby girl is in daycare with our son (April) I should be able to freely establish a M-W-F routine. That would be perfect. Until then...any workouts are a win.

 

[Corporation]

May as well join in here so I can feel good or be shamed about progress or lack thereof.

Last year's goal was to go from 215 to 200. Made it to 196 end of December.

After the hospital stay with baby girl, weighed in today at 202.8.

I'd like to get under 190 this year - have gotten into a good 45+ minutes a day of at least just walking briskly, generally being more active, always walking the golf course. Goal this year to get to the 190 will be to get a little stronger and incorporate more actual workouts now that the job I had won't be an issue. Once our baby girl is in daycare with our son (April) I should be able to freely establish a M-W-F routine. That would be perfect. Until then...any workouts are a win.

That's awesome progress! Accountability (even remotely like this) is really key for me to be successful. I seem to not mind letting myself down but don't want to disappoint others as we are on the same journey

 

[Corporation]

Another good day yesterday but today was a dud eating wise. Had my Dad's 80th birthday at a nice Italian restaurant. No telling what the calories were and it just wasn't that great (food wise, party was great). Pure guess on the calories for today. I really wanted the chicken fettuccine alfredo but knew that would be way too much. Had beef tips instead with some sort of sauce on it, some Italian bread, and a couple of small slices of pizza. Dinner was a grilled chicken breast.

Date	Weight	Chg From Start	Weekly Loss	Calories
Dec 7	234.1	-	-	Way too many
Jan 1	223.1	11.0	-	1260
Jan 2	222.0	12.1	-	1300
Jan 3	221.4	12.7	-	1380
Jan 4	220.0	14.1	-	2800

 

[Mister CIA]

2025 leg day count: 1

Keeping it simple. I'm confident if I'm dedicated to leg days, everything else will fall into place. Aim to log about 75-80 workouts in 2025.

My other goal for the year is to lose 4 more inches from my waist, and then reassess.

 

[Corporation]

2025 leg day count: 1

Keeping it simple. I'm confident if I'm dedicated to leg days, everything else will fall into place. Aim to log about 75-80 workouts in 2025.

My other goal for the year is to lose 4 more inches from my waist, and then reassess.

4 inches from the waist would be incredible. Even with fluctuating weight, my waist stays between 36 - 38. At my high point those 38s got really tight and I just refused to buy any new pants. I would love to get to 34s.

 

[Mister CIA]

2025 leg day count: 1

Keeping it simple. I'm confident if I'm dedicated to leg days, everything else will fall into place. Aim to log about 75-80 workouts in 2025.

My other goal for the year is to lose 4 more inches from my waist, and then reassess.

4 inches from the waist would be incredible. Even with fluctuating weight, my waist stays between 36 - 38. At my high point those 38s got really tight and I just refused to buy any new pants. I would love to get to 34s.

That sounds familiar. I don't think I ever topped 38 waist size, per Levi's (but the tape measure sure did). Although, the last couple of jeans I grabbed at Costco with the stretchy material were pretty cringe. Tossed them last week. Good riddance.

 

[MAC_32]

4 days down, 4 runs, all in the snow. Averaging 11,500 steps and 650 active calories burned per day. Sleep is unsustainable with work returning Monday, but 8 hours 45 mins per day is a great start. Body battery was humming along, but gassed after today- 26 when I sat down. Gonna split a bottle of red and skip running tomorrow with 2 basketball games to coach on tap. May go for a short stroll after if I'm not too taxed. Clothes are still too tight, but I got to the next buckle today

 

[Major]

4 days down, 4 runs, all in the snow. Averaging 11,500 steps and 650 active calories burned per day. Sleep is unsustainable with work returning Monday, but 8 hours 45 mins per day is a great start. Body battery was humming along, but gassed after today- 26 when I sat down. Gonna split a bottle of red and skip running tomorrow with 2 basketball games to coach on tap. May go for a short stroll after if I'm not too taxed. Clothes are still too tight, but I got to the next buckle today

Great start just be wary of going too hard, too soon. Every time I do that I end up straining a calf or something dumb and then I'm out 2+ weeks. I'm not sure how much time you had off but never forget the power of walking. It takes a little longer but great for burning calories on those days when you need "rest".

 

[Terminalxylem]

4 days down, 4 runs, all in the snow. Averaging 11,500 steps and 650 active calories burned per day. Sleep is unsustainable with work returning Monday, but 8 hours 45 mins per day is a great start. Body battery was humming along, but gassed after today- 26 when I sat down. Gonna split a bottle of red and skip running tomorrow with 2 basketball games to coach on tap. May go for a short stroll after if I'm not too taxed. Clothes are still too tight, but I got to the next buckle today

Great start just be wary of going too hard, too soon. Every time I do that I end up straining a calf or something dumb and then I'm out 2+ weeks. I'm not sure how much time you had off but never forget the power of walking. It takes a little longer but great for burning calories on those days when you need "rest".

Good advice, especially after MAC acknowledged physical health derailed him last year. As we age, we need to be extra careful about warming up slowly, active stretching, and not overdoing it. The weight gain usually doesn't happen overnight, so we shouldn't expect to lose it super fast, either.

I've said it before, but it bears repeating: walking hills can be incredible exercise! 9 miles with ~2k elevation gain yesterday, with peak HR above 150.

 

[3C's]

The weight gain usually doesn't happen overnight, so we shouldn't expect to lose it super fast, either.

This is key. So many people get frustrated by slow weight loss, and especially stalls. Perseverance is crucial.

 

[MAC_32]

I'm not sure how much time you had off but never forget the power of walking. It takes a little longer but great for burning calories on those days when you need "rest".

Week-to-week has been inconsistent, but I've been around 10-11 hours / month running 4 of the last 5 months (I hit the brakes September during peak coaching). 4 of the last 6 weeks have entailed 3 hours or more, so I think I'm ready to increase to ~4 hours / week, especially because winter coaching (basketball) is less impactful on my body.

The 10K guys are aware, but my variety of problems have been developing for ~5 years ever since an accident. I don't regret the approaches I attempted the first 4 years because I wouldn't know now had I not, but I tried a variety of different mixtures, but nothing worked. The cold hard truth is I'm getting older, my body isn't gonna be the same again because of the accident, I am coaching A LOT more than I ever have before, and I am driving A LOT more than I ever have before. My mistake was continuing to try to maintain running training (5-6 hours + / week with some something of substance) amidst this rather than pivoting to more strength and maintenance running. I'm trying to settle into maintenance running...

As we age, we need to be extra careful about warming up slowly, active stretching, and not overdoing it.

...and focus much more on resistance training / active stretching. I got away from this over the last year, which is why I think all that driving / coaching has resulted in so many problems with my hips / back. I'm heavier and not as strong as I used to be. Not a good combination when this is one's life! But, this is where the focus needs to be going forward. Glue in cardio around it, but I need to get back to 3x per week in the gym and a couple days active stretching (to start) with plans to increase as I adapt.

The weight gain usually doesn't happen overnight, so we shouldn't expect to lose it super fast, either.

I'm reminded of something I used to say to my clients in a previous life as a personal trainer.

How long will it take me to lose X pounds?
How long did it take you to get to this point? That long.

 

[Alex P Keaton]

Day 1 of the new food and fitness approach for me. Got back from vacation last night and hit the ground running today.

I have a few goals:
1. Drop 10 lbs
2. Trim 3 inches off my waist
3. Reduce body fat by 5%


Mrs APK is finally on the same page with food (!!!) so we agreed to radically reduce the amount of ultra processed food we have in the house. Lots of fruits and veggies on hand to snack on.

In parallel, I’ve got a lifting plan that a personal trainer friend shared and will execute that plan to improve muscle mass. Paired with foods to give sufficient protein, I should be ok.

Toughest thing is going to be a) forcing myself to do yoga to increase flexibility, b) sticking to my gameplan when I travel for work in late Jan and mid Feb.

 

[Corporation]

4 days down, 4 runs, all in the snow. Averaging 11,500 steps and 650 active calories burned per day. Sleep is unsustainable with work returning Monday, but 8 hours 45 mins per day is a great start. Body battery was humming along, but gassed after today- 26 when I sat down. Gonna split a bottle of red and skip running tomorrow with 2 basketball games to coach on tap. May go for a short stroll after if I'm not too taxed. Clothes are still too tight, but I got to the next buckle today

Great job on the steps!

 

[Corporation]

Day 1 of the new food and fitness approach for me. Got back from vacation last night and hit the ground running today.

I have a few goals:
1. Drop 10 lbs
2. Trim 3 inches off my waist
3. Reduce body fat by 5%


Mrs APK is finally on the same page with food (!!!) so we agreed to radically reduce the amount of ultra processed food we have in the house. Lots of fruits and veggies on hand to snack on.

In parallel, I’ve got a lifting plan that a personal trainer friend shared and will execute that plan to improve muscle mass. Paired with foods to give sufficient protein, I should be ok.

Toughest thing is going to be a) forcing myself to do yoga to increase flexibility, b) sticking to my gameplan when I travel for work in late Jan and mid Feb.

I love Yoga once I get into the routine of it. I sweat more during it than a lot of other exercises, even though I don't feel like I'm exerting as much. Great feeling of flexibility once done.

 

[MAC_32]

4 days down, 4 runs, all in the snow. Averaging 11,500 steps and 650 active calories burned per day. Sleep is unsustainable with work returning Monday, but 8 hours 45 mins per day is a great start. Body battery was humming along, but gassed after today- 26 when I sat down. Gonna split a bottle of red and skip running tomorrow with 2 basketball games to coach on tap. May go for a short stroll after if I'm not too taxed. Clothes are still too tight, but I got to the next buckle today

Great job on the steps!

Thanks, big step back today (4500), but body battery said to and was part of the plan anyway. Started the day at 57, a lot of stress readings throughout, and am now at 39. Need a good night's sleep then start the week fresh

 

[Corporation]

Pleasantly surprised with the weigh in this morning, although historically the weight seems to appear 2 days after a bigger eating event. Also, I may not have eaten as much as I thought. Today was a pretty decent eating day.

Date	Weight	Chg From Start	Weekly Loss	Calories
Dec 7	234.1	-	-	Way too many
Jan 1	223.1	11.0	-	1260
Jan 2	222.0	12.1	-	1300
Jan 3	221.4	12.7	-	1380
Jan 4	220.0	14.1	-	2800
Jan 5	219.1	15.0	-	1330