Dickies
Footballguy
This assumes he still has time in the day left to exercise after reading this wall of text.
Fantasy Football - Footballguys Forums
This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Otis fad diet thread — yoga, fasting, and kevzilla walking on🚶♂️ (3 Viewers)
- Thread starter Otis
- Start date
krista4
Footballguy
I was back on track Saturday and Sunday - lots of exercise plus ate well and drank little. Did my first official weigh-in this morning to see where I am, and...well, I'm glad I didn't weigh myself last Monday. The second digit on the scale was still not a happy one for me. I'm setting the new weight-loss goal at 22 pounds.
The only difficult day on the horizon this week is Wednesday, when I'll be going to the Blackhawks/Kraken game. I've looked at the food available at the arena, and I plan to eat all of it.
The only difficult day on the horizon this week is Wednesday, when I'll be going to the Blackhawks/Kraken game. I've looked at the food available at the arena, and I plan to eat all of it.
caustic
Footballguy
Another lapse in my daily updates! Need to get back on track with these. Diet has been pretty average lately -- Thursday and Sunday were good, Friday and Saturday were iffy. Only 4 drinks last week which is solid.
My main concern right now is that all these super minor running "injuries" are beginning to pile up. Persistently sore tendons all over the place and my knee discomfort seems to be back. Last week was a recovery week, only running 10 miles instead of 20+, and I think my legs felt worse by the end of it.
I guess I'm going to play this by ear now -- going to be SUPER religious about stretching/icing/foam rolling, and if the pain gets much worse, I'll have to take a full week or two off. Hoping to at least make it through the week of Thanksgiving before doing that.
The good news is that my cardio fitness seems to be getting better and better. Ran 4 miles at 9:15 pace this morning, and my heart rate stayed in that aerobic zone the whole time. Used to be that any pace faster than 9:45 would push me above that area. Today was a good reminder of how much better I feel after running, so hopefully these stupid tendons don't keep me from continuing. Hope everyone else is doing well!
My main concern right now is that all these super minor running "injuries" are beginning to pile up. Persistently sore tendons all over the place and my knee discomfort seems to be back. Last week was a recovery week, only running 10 miles instead of 20+, and I think my legs felt worse by the end of it.
I guess I'm going to play this by ear now -- going to be SUPER religious about stretching/icing/foam rolling, and if the pain gets much worse, I'll have to take a full week or two off. Hoping to at least make it through the week of Thanksgiving before doing that. The good news is that my cardio fitness seems to be getting better and better. Ran 4 miles at 9:15 pace this morning, and my heart rate stayed in that aerobic zone the whole time. Used to be that any pace faster than 9:45 would push me above that area. Today was a good reminder of how much better I feel after running, so hopefully these stupid tendons don't keep me from continuing. Hope everyone else is doing well!
Last edited by a moderator:
rustycolts
Footballguy
Really proud of myself down to 183 from 220. Gone from a b cup to an a cup working on getting down to a training bra. Bye bye man boobs.
Last edited by a moderator:
Dickies
Footballguy
DA RAIDERS
Footballguy
17k steps sat
14k sun
5k today. A day off today. Finally! Ate at din tai fun. I can still feel the salt settling into my body. So good though.
14k sun
5k today. A day off today. Finally! Ate at din tai fun. I can still feel the salt settling into my body. So good though.
Otis
Footballguy
That's damn impressive. Man, if I could drop 40lbs... if only...
Well done. Amazing.
rustycolts
Footballguy
Well I'm really not on a designed diet. I went back to work at Publix 3 days a week, because as my wife put it she didn't sign up to have me around 24/7. So anyway I close 3 days a week. I've never been a big breakfast guy so I don't eat before I go. While I'm at work I really don't eat anything because I don't like to sit in the break room with the all the kids. When I get home I really don't eat anything cuz it's to late. So basically I survive on a couple of Dews and a bag of Doritos on those days. So I guess I'm on a 3 day a week starvation diet. Probably not the healthiest way to go about it.
Oh and I quit smoking weed so that probably helped.
Last edited by a moderator:
mlbnfl
Footballguy
So My lady is pregnant and as such I’ve used that as an excuse to be in a rut. She can’t do much other than walk but we’ve moved a treadmill into the garage and I will walk before she gets home, and then as she’s walking I’d like to do some weights/body weight stuff. Any tips to get back into something after a long lay-off that would be sustainable? I have the bowflex adjustable dumbbells, a workout band with handles and that’s about it for now. Might invest in a cheap bench just to lay flat on but I also know many people would probably recommend body weight stuff being all that’s needed.
long story short any sustainable beginner routines that wouldn’t kill me right off the bat that I could build on appreciate.
long story short any sustainable beginner routines that wouldn’t kill me right off the bat that I could build on appreciate.
Otis
Footballguy
Uh, we don't really do sustainable very well in here. It's mostly lots of crash diets and then binge drinking.
But you've basically just asked Gordon Gekko to post another missive about kettlebells, so stay tuned.
krista4
Footballguy
@bostonfred@MAC_32 I know these two guys are good with advising on stuff like that, along with some others more frequently in here.
Poke_4_Life
Footballguy
Yesterday was a decent day eating and no booze.
Did a 30-min yoga session this morning mostly focused on neck/back stretches as I woke up a little stiff/sore from sleeping hard. Will walk the dog in a bit.
Keep up the good work!
Did a 30-min yoga session this morning mostly focused on neck/back stretches as I woke up a little stiff/sore from sleeping hard. Will walk the dog in a bit.
Keep up the good work!
GordonGekko
Footballguy
High-Rep Dumbbell Clean-Squat-Press
https://www.youtube.com/watch?v=XHA3WHeF1BU
*****
Do a "Plus 5" module. Pick a starting weight that's about 20 percent of your one rep max on those dumbbells.
Day 1 - Do 1 set of 5 dual dumbbell Clean Squat Presses
Day 2 - Plus 5, add 5 more to your previous days total. That's 10 CSP's
Day 3 - Plus 5, add 5 to your 10 from Day 2. That's 15 CSP's
Do that for every day of the month.
Same time everyday like clockwork. As you get to higher total numbers, break down the raw number down into manageable sets of 10. For example, when you get to 100 total, break them down in ten sets of 10 reps. Do these EMOM ( Every Minute On The Minute) Meaning if you do Set 1 in 30 seconds, you get 30 seconds to rest but start Set 2 at the second minute starting mark. If it takes you 50 seconds, you only get 10 seconds to rest.
Benefits - You learn to stay on a schedule, you progressively get to higher reps which will help clean up your form and entrench muscle memory in the movement, this is a compound movement so it's the most utility for your current situation, you get a "stacking win" meaning you have a small goal each day and you can achieve it and feel good about yourself and your progress and finally the programming is very simple.
Month 2, you start over again but with a slightly higher weight.
At some point, you'll stall from moving to a higher weight for a new month. The weight will be too heavy to your relative strength level to properly clean the dumbbell. In which case go back to the last weight where you can properly and safely clean the dumbbell and make some modifications.
In that scenario, go to Plus 10. If you still stall by the next month, then go back to that weight again and do Plus 10 but switch EMOM to a reset every 45 seconds. You can keep tweaking add incremental reps of Plus 2 to the Plus 10 cycle and reducing your rest time until you get strong enough to breach through a plateau.
The beginning of each month will operate as a natural deloading period.
At this kind of work volume, you'll also have to start doing some flexibility/mobility work for your wrists and forearms.
******
If you want to add supplemental work to that LATER, then you can swings.
Kettlebell Swings with a Dumbbell, How To
https://www.youtube.com/watch?v=v1LoYk4qdLc
Given that some people have injuries, a CSP might not be practical, in which case you can try Plus 5 with a dumbbell Goblet squat as an alternative.
How to do a dumbbell goblet squat -- the bombshell way
https://www.youtube.com/watch?v=NIrcxSkwui8
GordonGekko
Footballguy
The Effects of Alcohol on Weight Training
https://www.youtube.com/watch?v=sILrqtXCnP0
*****
There's an old saying that drinking is just borrowing happiness from tomorrow.
MAC_32
Footballguy
krista4 said:
Whatever you think you should do day one, do less. Expect day two to go worse than day one. Goal is for the days in week two to go better than day one. Then to get to week three or four consistently doing what you thought you should be doing day one.mlbnfl said:
With that out of the way - what to do? Sure reads like you want to do something related to free weights. And that's the most important element. Identifying what you want to do maximizes your sustainability potential. And ultimately that's what matters above all else.
I think something very basic to start - focus on the biggest muscle groups first back, ###, and thighs. The more you use your core the better. If you have energy once working through them then progress to triceps, shoulders, biceps, etc. Rows (use the band) + Lawnmower's (dumb bells) + Lunges (dumb bells may not be necessary to start) + Goblet Squats (same) + Step Ups (get the bench) + Banded Lateral Walk + Push Ups + (progress towards) Overhead Tricep Extension + Shoulder Press + Bicep Curls. Start off with 2 sets of 10, progress to 2 sets of 15 as stuff stops hurting, then eventually 3 sets. If you're able to do more push ups in a set then go for it, but generally there's no benefit going beyond 15 reps. Once you get there increase the weight. And 48 hours rest between muscle group engagement (72 to start) is necessary.
Cross the cardio bridge next. Good luck!
fred_1_15301
Footballguy
Completed a nice body combat session yesterday and burned a ton of calories. Ate ok but also drank. Coming up on the holidays- things may get dicey.
Steeler
Footballguy
Had a great weekend - depending on how you look at it 
Dinner/drinks with friends on Saturday night, lunch at the beach (with rum runners, of course) on Sunday, and I had a vacation day on Monday so had shrimp fried rice and two egg rolls (with drinks, of course) for lunch.
Paying for it on the scale now... gotta tighten up before Thanksgiving... I don't want this to get out of hand before the end off the year.
Dinner/drinks with friends on Saturday night, lunch at the beach (with rum runners, of course) on Sunday, and I had a vacation day on Monday so had shrimp fried rice and two egg rolls (with drinks, of course) for lunch.Paying for it on the scale now... gotta tighten up before Thanksgiving... I don't want this to get out of hand before the end off the year.
Poke_4_Life
Footballguy
Here's a few things folks in this thread have done over the years. I've actually done all 3. I believe the first two are only 3 days per week, so you could do both at the same time.mlbnfl said:
Couch to 5k if you want to start running.
200 pushups if you want to build upper body.
Yoga with Adriene 30-day challenges are good.
Get moving!
Poke_4_Life
Footballguy
Did a 40-min yoga session with upper body focus today. Arms are feeling swole. Ate pretty well yesterday and no booze, but I haven't really been tracking. Will walk the dog 1.5 miles later.
Keep up the good work!
Keep up the good work!
DA RAIDERS
Footballguy
DA RAIDERS
Footballguy
only 14k steps. no booze. man, i gotta get to the store.
caustic
Footballguy
Ran 4 miles at 9:18 pace this morning. Been stretching and foam rolling 3 times per day and icing 1-2 times per day which seems to be helping the tendon issues a bit. As far as diet goes, well...I didn't have booze yesterday! Plenty of Indian food though. 
Hope everyone else is doing well!
Hope everyone else is doing well!
AAABatteries
Footballguy
After 15 years I finally gave in and getting an MRI on my right ankle. I’d be lying if I used it as an excuse - I’ve done triathlons, 5k/10k and AT hiking on it but the last 18 months has shown me what sedentary lifestyle plus age can do and it’s not a pretty future if I don’t get things right. I’m hoping for ankle surgery before EOY and then figure out what’s wrong with my right knee next (maybe from the ankle!). My goal is to make a reappearance in the 10k thread by Fall.
kevzilla
Footballguy
Still out of commission, though if I walk like an old man, you can't really tell. Still responsible for what I put in my body.
And about the holidays: If you can see it as two meals you wouldn't miss for the world, your scale won't know the difference on January 1st. But if you become a black hole for gravy for six weeks....
And about the holidays: If you can see it as two meals you wouldn't miss for the world, your scale won't know the difference on January 1st. But if you become a black hole for gravy for six weeks....
Last edited by a moderator:
GordonGekko
Footballguy
Top 10: Mat / Floor Exercises Sep 4, 2011
https://www.youtube.com/watch?v=Bmmd6FOcoxY
25 Types of Plank Dec 2, 2016
https://www.youtube.com/watch?v=zpEUJ7BIMpM
ONE exercise for the Six-Pack Abs! Apr 25, 2020
https://www.youtube.com/watch?v=3UBUCnc_q88
*******
For those with injuries and mobility concerns, just go to the ground. There are scalable training modules you can do with planks and you only need "bicycles" for effective specific ab work.
No matter your current condition/injury profile, you can almost always train something. The critical issue is choosing simple exercises that offer the most utility for the time and effort spent. Most people would simply be better off doing some kind of compound movement module for 20 minutes than walking on a treadmill for 20 minutes. There are lots of benefits to walking/cycling/yoga/jogging and the like, but they aren't the most efficient types of exercises out there and they create a multiplier risk for certain kind of injuries.
As people get older, they have to consider things like joint health, retaining muscle mass, mobility and practical skill development. The less time you have with the reality of career and kids and other commitments forces you into finding more efficient training methodologies.
My mantra is the same - What is sustainable is simple and scalable and offers the most return for the time investment. Everyone here could never leave a mat on the ground and still push towards their personal fitness goals.
AAABatteries
Footballguy
I got 3 thinking emojis - I reread my post but I must be missing something. Or maybe I’m just that thought-provoking!
Poke_4_Life
Footballguy
Yesterday was another good day, clean eating and off the booze.
Today will be a challenge as I'm in the office all day. May be able to walk the dog when I get home but I already had some tacos from a vendor near my office for lunch. Not too bad I guess, just street tacos, but still.
Keep up the good work!
Today will be a challenge as I'm in the office all day. May be able to walk the dog when I get home but I already had some tacos from a vendor near my office for lunch. Not too bad I guess, just street tacos, but still.
Keep up the good work!
GordonGekko
Footballguy
Let's say you did 1000 air squats a day.
You'll say that's impossible.
10 hour workday in your attic as a remote worker. Every hour you take 5 minutes. 20 air squats EMOM ( Every Minute On the Minute) If it takes you 30 seconds to do 20 air squats, you get 30 seconds rest before the next minute cycles up. That's 100 air squats every work hour during a break.
Repeat that 10 times during your work day and you have 1000 air squats. Do that for a month, and you have 30 days where you total work output is 30,000 air squats.
In 30 days with 30,000 air squats, do you not think you'll see some kind of difference in your mood? Your temperament? Your sleep? Your self esteem? Your fitness? Your work productivity? Your mind/body connection?
That's a daily 50 minute investment where you would just be sitting down somewhere anyway. It doesn't rob you of your time with your kids or your wife. You could even set up a screen on a wall and playlist up some music. Or a short interesting video on investing. Or some topic or hobby you enjoy. You could squeeze massive productivity out of those five minutes.
Of course I irritate you, I'm giving you practical simple programming that is sustainable that has exponential returns. I've taken all your excuses away. You don't need to drive anywhere, you don't need fancy equipment, you don't need a personal trainer. It's one simple basic movement over and over again.
But I didn't just give you simple programming, I've explained to you as a pathway to that how to one day create simple stackable wins and functional programming for yourself. You are learning something even if you don't want to learn it.
I don't care how you feel. I care that you win. I've given you a blueprint to help you win. You can choose it or not. But the longer the blueprint stares in your face, the more your excuses fall apart.
When will you decide to care yourself for yourself? I can't answer that. I hope one day that you do.
Poke_4_Life
Footballguy
Hey man, we have strong emoji game in here... I try to emote on every post in this thread (with some exceptions..) and sometimes the one like you had about your ankle is hard... is it a cry? is it a like? surely not a laugh... not a heart... so...
AAABatteries
Footballguy
Hey man, we have strong emoji game in here... I try to emote on every post in this thread (with some exceptions..) and sometimes the one like you had about your ankle is hard... is it a cry? is it a like? surely not a laugh... not a heart... so...
@Otis ruined this place when he implemented unlimited likes.
fred_1_15301
Footballguy
Well I hit my exercise goal the last 2 days! Other than that, not so great.
krista4
Footballguy
Well I hit my exercise goal the last 2 days! Other than that, not so great.
Same same.
By the way, the 10k guys are doing a push-up challenge and/or a plank challenge. Check out the thread and spreadsheet if any of you want to join. Started Monday but not too late. I'm doing the planking.
DA RAIDERS
Footballguy
only 11k steps. still haven't gone to the store, so no booze. 
fred_1_15301
Footballguy
This is a great tactic! I need to try that. Hit my calorie goal again yesterday thanks to a long walk and short body combat. Also made poutine for dinner (fries smothered in gravy and cheese).only 11k steps. still haven't gone to the store, so no booze.
Bull Dozier
Footballguy
Down a more realistic .5 pound this week. Only got on the Peloton once, but I'll take it as long as it continues to move in the right direction.
GregR
Footballguy
This week: 215 lbs Last week: (3 week gap)
Change: 12 lbs Loss to date: 66 lbs
------------------------------
Current Target weight: 190 lbs
March 12: 281 lbs
March 19: 274 lbs
March 26: 270 lbs
April 2: 265 lbs
April 9: 262 lbs
April 16: 259 lbs
April 23: 256 lbs
April 30: 254 lbs
May 7: 251 lbs
May 14: 249 lbs
May 21: 246 lbs
May 28: 245 lbs
June 4: 239 lbs
June 11: 235 lbs
June 18: 235 lbs
June 25: 231 lbs
July 2: 229 lbs
July 9: 232 lbs
July 16: 227 lbs
July 23: 225 lbs
July 30: 223 lbs
Aug 6: 221 lbs
Aug 13: 218 lbs
Aug 20: 215 lbs
Aug 27: 212 lbs
Sep 3: 210 lbs
Sep 10: 206 lbs First Goal of 207 lbs Reached
Oct 1: 206 lbs
Oct 8: 204 lbs
Oct 15: 204 lbs
Oct 22: 206 lbs
Oct 29: 203 lbs
Nov 19 215 lbs
Sorry I've been gone for awhile. Was away with my dad in the nursing home doing therapy from his stroke.
I was able to help him a lot being there, so it was good from that standpoint. It was also the most stressful couple of weeks I've had this year. About my only relief was leaving and getting lunch at this chain called Culvers a few doors down, which has some great comfort food. I just decided to enjoy the food as a stress break and worry about the consequences later. Didn't even see a scale until I got back.
So I'm up 12 lbs in the 3 weeks. Oof. So back to it.
Saw orthopedist yesterday. Foot bothered me constantly when I was gone, always on it. Took another x-ray, there's new bone growth in two spots which she said indicates that's where fractures were. Said I can try to exercise on it but go easy and only do what it can tolerate. It got upset at me yesterday so going to give it a few days and then try some 20-30 minutes rides every other day and see how it goes.
Last edited by a moderator:
Dickies
Footballguy
krista4
Footballguy
caustic
Footballguy
Brisk 28 degrees during my run this morning -- did 7 miles at 9:11 pace. Stress ate a bunch of cookies yesterday which I'm not proud of, but didn't have booze at least. Measured my BP for the first time in 10 days and it was 114/70, so I'm totally content with that. I think I've settled into a healthy-enough equilibrium here, just in time for the holidays to knock me back out of it. 
DA RAIDERS
Footballguy
16k steps at work. it's been amusing to post no booze, due to not having any. went to the store today. did not buy any beer. so no booze. this will change next week at the latest.
so no booze. this will change next week at the latest.
DA RAIDERS
Footballguy
looks like no beer until monday. no way am i going to the store, on the weekend before thanksgiving. i have lost 3ish pounds. 
under 185 now. which is actually where i want to be. 
probably joining my super buegie gym again. the damn fees have gone up. stupid covid.
keep it up people.
under 185 now. which is actually where i want to be. probably joining my super buegie gym again. the damn fees have gone up. stupid covid.
keep it up people.
krista4
Footballguy
DA RAIDERS
Footballguy
i could go. especially late night when no one is there. i'm having fun with not drinking, simply because i don't have any. it amuses me. and i'm way to cheap to pay for delivery.
on the other hand, i am booking a ski in/out place for a week in January tomorrow. priorities.
Dickies
Footballguy
Spent the day building trails at my local park where I mountain bike a lot. I figure I use the trails enough that I should give back. Went from 8:30-3:00, got 22,000 steps in, and got a good upper body workout from all the digging. My whole body is sore this morning. I also ate pretty healthy, but snuck a few beers in.
DA RAIDERS
Footballguy
forgot 14k. i'm getting more efficient
Poke_4_Life
Footballguy
Had another long weekend and didn't exercise much, but was active and did a lot of suburban yard work. Food choices weren't the best, but also not the best either.
Did a 40-min yoga session today with core strength focus. Will walk the dog later.
Planning on exercising everyday this week, but I will probably eat with reckless abandon. It is a holiday week.
Did a 40-min yoga session today with core strength focus. Will walk the dog later.
Planning on exercising everyday this week, but I will probably eat with reckless abandon. It is a holiday week.
Similar threads
