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Otis fad diet thread — Also rowing, yoga and pillows (and let’s not be fat)


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Woke up today at 324.6 lbs.  Down 29.4 lbs since the end of November.  At this point all I've done is change my eating habits. Smaller portions, better choices, as little refined sugar as possible, tr

Finally reached my first goal of 208 lbs I'd set based on the trainer's body fat measurements.  Far from obese but I'm not exactly svelte either.  Will lose another pound or two so I'm firmly below 20

I see the obvious problem here. A guy whose magnum opus on FBGs starts with "so I loan this chick I don't know 3 racks" called BS on me for saying I averaged a loss of 8 lbs a week on a diet. That is 

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9 minutes ago, AAABatteries said:

So back to my “tool belt” analogy. On days where I “cheat” I try to limit the cheat to a certain feeding window and also try and do extra exercise and get more sleep.  If the cheat is a week or weekend I follow it up with fasting.  Has worked pretty well for me.  And most importantly, cheats aren’t nearly as often.  

Your plan is working for you.  But, you are dedicated and have made a life change to diet and exercise.  Most people go on a diet thinking short-term and don't think about changing their eating/drinking habits forever.    

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On 7/15/2019 at 6:17 AM, AAABatteries said:

Had a decent eating week and a great workout week.  I’m back in training to hopefully do a sprint tri this fall but we’ll see how my leg cooperates.

i ended up doing only about 40 hours of my fast as I had a work event that I decided to partake in.  Still doing IF pretty consistently.

Another good workout week - weekend eating was all bad but I limited my damage.  Going to retry the fast this week.

162.8

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I hate myself - I'm Otis Lite.

I lose 20-25 pounds at the start of the year and then put 15 back on.  By the time I get to end of the year I'm the same as I started.

I just need to finish this off and keep this 30 pounds off.   I get motivated for 4-6 weeks then go off the rails just because of time.  

5:30 to 8:30 are some long day s and then I dont feel like doing anything when off :lol::bag:

 

 

 

 

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Back on the wagon day.  First night of sleep in my house in a while given my 2 year old’s crazy sleep regression; first time I wasn’t up hacking my lungs up all night.  Opted to just sleep in this morning, still not back in the gym.  Pulled something in my back coughing up a lung a couple days ago and it’s still sore.  So, likely just going to eat healthy or another couple days, lots of vitamin C and rest, limit the booze, be a normal person.  With a couple of days I should be good to get back to the gym. July has been a real whirlwind glad to have a fresh start.

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We had a family get together yesterday at my SILs as my wife's aunt was in town.  Had about 5-6 full-carb beers.  Didn't eat too bad but the beers did a number on my sleep.  I don't know if because I'm doing so well normally that it's more pronounced but lately when I drink I have a horrible nights sleep.  I must have woken up about 8-10 times.  Exhausted today.

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22 minutes ago, AAABatteries said:

We had a family get together yesterday at my SILs as my wife's aunt was in town.  Had about 5-6 full-carb beers.  Didn't eat too bad but the beers did a number on my sleep.  I don't know if because I'm doing so well normally that it's more pronounced but lately when I drink I have a horrible nights sleep.  I must have woken up about 8-10 times.  Exhausted today.

You're lucky.  I wake up 8-10 times a night normally.  It is the odd night when I don't.

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41 minutes ago, Bull Dozier said:

You're lucky.  I wake up 8-10 times a night normally.  It is the odd night when I don't.

Ever think of getting a sleep study - I found out I had apnea and this was one of the signs

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49 minutes ago, belljr said:

Ever think of getting a sleep study - I found out I had apnea and this was one of the signs

I haven't, because 99% of the time I'm back to sleep in less than a minute.  I think I'm just a light sleeper and anything wakes me up.  My dad has said he has the same issue, so I've never thought about it.

Also 8-10 might be an exageration.  Probably more like a half dozen.

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Days 51-57/100

Got home from camp today. It was quite a week. I hit my activity goals each day, and averaged just over 15k steps per day. I was able to get out and run on my own on 4 different days, and that was in addition to swimming, paddle boarding, sports, rock climbing, kayaking, and everything else we did with the kids. All that being said, I feel like I may have put on a couple of pounds while I was there. I don't typically eat more than twice per day, but they were feeding us 3x/day, plus snacks while there. Today I just feel kind of bloated and gross. Weigh-in is coming up in a few days, so I guess we'll see. Once I got home, I hit the gym for 20mins of sprints and a good upper body workout. Tomorrow will probably be about a 4mi run.

Bank: $570

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Day 58/100

Reacclimating to being at home. Had a great nap this afternoon, then got out and did 5 miles. 4.5 of that was jogging without a walking break. I think that that is an all-time personal best. Like, best in my lifetime. I don't remember ever running that far, non-stop before. Considering I could maybe run a mile nonstop wen I started this, I'm pretty happy. Weigh-in coming up on Monday. Regardless of what the scale says, I'll be making some substantial dietary adjustments. Heading to GNC tomorrow.

Bank: $580

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Day 59/100

Went to the park to shoot hoops alone, and ended up in a pickup game with a bunch of hs/college age kids. I wasn't good by any means, but did hit a couple easy buckets, and my team actually won. That was fun. Weigh-in tomorrow morning.

Bank: $590

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Day 60/100

Weigh-in day. Day 30 weight- 218.0.

Woke up this morning, took a whiz, and immediately pulled the scale down off the top shelf of the closet. I'm thinking I should be maybe between 211 and 213. My clothes are fitting better and better, and in some cases, look too big. I can also see a bit more definition. On the other hand, I still feel kind of bloated and gross from camp. I feel like I'm carrying some extra crap around in my gut and my chest, but that should be negligible. I set the scale down, strip down, step up... 220.0. WTF? I step off the scale, rotate it 90 degrees and make sure it's level. Step back on. 220.0. ####. As noted earlier, I know my diet has been crappy, but I don't think it's been that crappy. I also know that I've gained some muscle, but certainly not that much. Not sure what to attribute this to, other than a combination of camp week, poor diet, and muscle gain.

I was pretty discouraged. To help me feel a little better, I decided to get my activity out of the way for the day. Went and ran 3.2 miles, came home, took a dump, and re-weighed myself. 216.6. So that's something, I guess... Going forward, I'm not going to go Full Otis™️ , but I am going to tighten up my diet. I also think I'm going to add in more cardio and HIIT style days, and fewer pure lifting days. I still want to be able to do a single gd pull-up, tho...

Bank: $600

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On 7/15/2019 at 6:17 AM, AAABatteries said:

Had a decent eating week and a great workout week.  I’m back in training to hopefully do a sprint tri this fall but we’ll see how my leg cooperates.

i ended up doing only about 40 hours of my fast as I had a work event that I decided to partake in.  Still doing IF pretty consistently.

163.0 

LET’S GO @Otis

Curious what your starting point was - and too lazy to go back in the thread.

 

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Went straight from the airport to doing 45 minute Peleton classic rock ride with Hannah Marie at the Westin. Marriott’s carrying them now. Awesome. Mine delivered in 2 weeks. Will help the cause. The racks of ribs on my Traeger last night probably didn’t. 

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On 7/22/2019 at 12:06 PM, Bull Dozier said:

You're lucky.  I wake up 8-10 times a night normally.  It is the odd night when I don't.

 

Ugh, for about a year I ramped up from waking up 1/2 times a night to 7/8. Couldn't fall back asleep unless I got up to pee, not that I needed to, just that my bladder wouldn't let my brain rest until it was bone dry. Doctor tried everything, prostate meds, sleeping pills, nothing worked. I had some of the strongest doses of sleeping pills they'd give me, like the manufacturer's max dose, and still woke up every 45 minutes. Drowsy as all hell the next mornings of course. Consult with a urologist turned up no prostate issues. CPAP doctor couldn't see anything wrong with my charts. Just kept waking up and having to get out of bed every time all night long. It was brutal. Some nights I considered bashing my head into a wall on the way back to bed just to get a few hours of consecutive shuteye. 

Finally talking to the CPAP doctor a second time he got me started on cognitive behavioral therapy. I was surprised how fast it kicked in. Within maybe a week I was down to waking up 1/2 times a night. After a month, just once. My CPAP chart for start/stops in a single day looks like a cliff, just straight down all of a sudden. 

Can't imagine 8-10 becoming 'normal'. Must be awful.

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16 hours ago, Tecumseh said:

Day 60/100

Weigh-in day. Day 30 weight- 218.0.

Woke up this morning, took a whiz, and immediately pulled the scale down off the top shelf of the closet. I'm thinking I should be maybe between 211 and 213. My clothes are fitting better and better, and in some cases, look too big. I can also see a bit more definition. On the other hand, I still feel kind of bloated and gross from camp. I feel like I'm carrying some extra crap around in my gut and my chest, but that should be negligible. I set the scale down, strip down, step up... 220.0. WTF? I step off the scale, rotate it 90 degrees and make sure it's level. Step back on. 220.0. ####. As noted earlier, I know my diet has been crappy, but I don't think it's been that crappy. I also know that I've gained some muscle, but certainly not that much. Not sure what to attribute this to, other than a combination of camp week, poor diet, and muscle gain.

I was pretty discouraged. To help me feel a little better, I decided to get my activity out of the way for the day. Went and ran 3.2 miles, came home, took a dump, and re-weighed myself. 216.6. So that's something, I guess... Going forward, I'm not going to go Full Otis™️ , but I am going to tighten up my diet. I also think I'm going to add in more cardio and HIIT style days, and fewer pure lifting days. I still want to be able to do a single gd pull-up, tho...

Bank: $600

@Tecumseh - I understand your discouraged but 60 straight days (and counting!) of activity is great. 

Now for the bad news - I think you are finding out what I’ve come to realize and that is that for guys our age it’s like 90% diet that is going to give you the gains.  Obviously there’s exceptions but I think that generally holds.  It’s essentially what’s been holding our GB Otis back too.  I’d find a plan that works for you and put it in place for a solid month and revisit. Good luck!

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14 hours ago, Sinn Fein said:

Curious what your starting point was - and too lazy to go back in the thread.

 

I’ve yo-yo’d over the years but at my heaviest I was over 240 - when we did one iteration of FBG weight loss challenge I weighed in the night before at 241.  

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To Tecumseh’s point I’ve been working out like a madman recently and my diet has been slipping (several family birthday parties and some beer at the pool).  I ####### ran 20 miles on Saturday and I’ve gained a few pounds.  I keep saying no alcohol but this time I mean it.  Going dry until our beach trip in mid September.

LET’S GO!!! 

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33 minutes ago, AAABatteries said:

@Tecumseh - I understand your discouraged but 60 straight days (and counting!) of activity is great. 

Now for the bad news - I think you are finding out what I’ve come to realize and that is that for guys our age it’s like 90% diet that is going to give you the gains.  Obviously there’s exceptions but I think that generally holds.  It’s essentially what’s been holding our GB Otis back too.  I’d find a plan that works for you and put it in place for a solid month and revisit. Good luck!

No way is it 90%, not even close IMO. Have to exercise along with a better diet. No way around it.

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2 hours ago, Tool said:

No way is it 90%, not even close IMO. Have to exercise along with a better diet. No way around it.

Completely disagree and I think Jason Fung does a pretty good job of explaining why.  Most of my weight loss was done without true exercise.  @Chaka was on of the first to kind of talk about this in here.

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4 hours ago, Tool said:

No way is it 90%, not even close IMO. Have to exercise along with a better diet. No way around it.

 

1 hour ago, AAABatteries said:

Completely disagree and I think Jason Fung does a pretty good job of explaining why.  Most of my weight loss was done without true exercise.  @Chaka was on of the first to kind of talk about this in here.

Welcome to the party.

@Tool look into something called non- exercise activity thermogenesis (N.E.A.T.) I'll post some more about it later but the bottom line is that for weight loss the gym is not the best option. 

 

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10 hours ago, AAABatteries said:

@Tecumseh - I understand your discouraged but 60 straight days (and counting!) of activity is great. 

Now for the bad news - I think you are finding out what I’ve come to realize and that is that for guys our age it’s like 90% diet that is going to give you the gains.  Obviously there’s exceptions but I think that generally holds.  It’s essentially what’s been holding our GB Otis back too.  I’d find a plan that works for you and put it in place for a solid month and revisit. Good luck!

Yeah, I'm on board. Like I said above, I'm not going to go crazy, but I am going to watch what I'm shoving in my face more closely. Poisitve update in 3..2..1...

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Day 61/100

Worked overnight last night for the first time in a couple of weeks, so I was too wiped out to exercise when I got home this morning. I still kept thinking that that 220 was some kind of weird water-weight fluke, so when I woke up today, I did weigh-in again- 215.6. So, down another lb since yesterday. I really do think my body is still shaking off all the food and activity from camp week. I'm still going to watch my diet alot more closely. I'd like to be under 210 when this thing wraps up in 39 more days. That should be very doable.

Today I did a 20min Beach Body workout, and now I get to go work overnight again. Yay!

Bank: $610

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4 hours ago, Tool said:

You’re all nuts, seriously. 

Please enlighten us.  Being serious - nobody in here treats this like the PSF.  If you have science or even anecdotal evidence that you want to share please do so.  I don’t think it’s thats controversial to say that weight loss is 90% (or so) what you eat.  There’s a lot of science behind it now.  But we are a jovial bunch in here - any not like Santa fat jovial.

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3 hours ago, AAABatteries said:

Please enlighten us.  Being serious - nobody in here treats this like the PSF.  If you have science or even anecdotal evidence that you want to share please do so.  I don’t think it’s thats controversial to say that weight loss is 90% (or so) what you eat.  There’s a lot of science behind it now.  But we are a jovial bunch in here - any not like Santa fat jovial.

I honestly had never even really heard your argument before and I googled and found a lot of links supporting it, who knew? In any case, I'm not a scientist, just a healthy, active person.  I've never had to lose weight so I don't come at it from that angle.

Here's an article that sums up the points I had in my head pretty well.

https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/10-reasons-why-exercise-makes-you-thin-or-why-time-magazine-got-it-wrong/

I think long term weight loss will be much easier to sustain when a reasonably healthy diet is combined with some exercise.  I kinda think people want to believe that exercise doesn't matter because it's the easy way out.

Just my 2 cents.

ETA: I read the first portion of the article you linked to and a lot of it didn't make much sense to me.

Edited by Tool
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One of the other wives at the dinner party we hosted this weekend commented to me off to the side that I looked really trim and asked how I stay so fit. I just loled. 

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2 hours ago, Otis said:

Damn. Amazing. 

54 more to go. 

Going tomorrow to meet with my Doc (under a Dr supervised diet) to apply for a contest that Optifast (the meal replacement shakes and bars I have) has that if they select you theh fly you out to NY and get some cash and do some event stuff then they use you for marketing. It would be fun to win. 

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2 hours ago, Tool said:

I honestly had never even really heard your argument before and I googled and found a lot of links supporting it, who knew? In any case, I'm not a scientist, just a healthy, active person.  I've never had to lose weight so I don't come at it from that angle.

Here's an article that sums up the points I had in my head pretty well.

https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/10-reasons-why-exercise-makes-you-thin-or-why-time-magazine-got-it-wrong/

I think long term weight loss will be much easier to sustain when a reasonably healthy diet is combined with some exercise.  I kinda think people want to believe that exercise doesn't matter because it's the easy way out.

Just my 2 cents.

ETA: I read the first portion of the article you linked to and a lot of it didn't make much sense to me.

For weight lose itself excercise is minimal. The major loss of weight or lack of it will be from diet. My doctor put it along the lines of "if you work really hard an exercise alot and do a decently good diet your weight loss will never really be more than 20% from exercise" you can see that from biking, for example,  a steady pace of 14 mph will burn 48 calories per mile. 48. 

It does help in a number of ways though. It helps get your metabolism up in general and for me it is a huge part of keeping focused and driven. I haven't been able to excercise like I have been over the last couple of weeks because my back has been hurting and I can feel it more. The food struggle is much harder than when I have my minimum 30 min of swinming in each day. 

Also, losing weight should be about getting healthy and getting healthy without excercise isn't going to happen. 

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16 hours ago, Tool said:

No way is it 90%, not even close IMO. Have to exercise along with a better diet. No way around it.

Don't know if diet is 90% of the formula for losing weight but it is very important and seems to be more important as we age.   Exercise is important to improve your overall health and improves my mood.  Restricting diets are not fun and are difficult to maintain.  

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@Chadstroma - congrats man, that is awesome!  I think a general consensus of this thread is everyone needs to do a plan that works for them - we have people in here who are vegetarians, doing calorie restriction (CICO), Keto/LCHF and many just eating “healthy”.  Curious what plan the doc has you on.  Keep it up!

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10 hours ago, Tool said:

I honestly had never even really heard your argument before and I googled and found a lot of links supporting it, who knew? In any case, I'm not a scientist, just a healthy, active person.  I've never had to lose weight so I don't come at it from that angle.

Here's an article that sums up the points I had in my head pretty well.

https://www.fitnessmagazine.com/workout/lose-weight/burn-fat/10-reasons-why-exercise-makes-you-thin-or-why-time-magazine-got-it-wrong/

I think long term weight loss will be much easier to sustain when a reasonably healthy diet is combined with some exercise.  I kinda think people want to believe that exercise doesn't matter because it's the easy way out.

Just my 2 cents.

ETA: I read the first portion of the article you linked to and a lot of it didn't make much sense to me.

For a lot of people, the "easy way out" is to think they don't need to be strict with their diet because they spent 30 minutes on the elliptical and jogged another mile a few days a week, compared to being diligent and making good food choices during the 16 hours a day they are awake.

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Tons of discussion on exercise over the years here.  In my mind it's settled science.  I would always advise doing low intensity cardio while in a major cut.  Neat Liss whatever you kids call it.  

Exercise should be seen as a tool to add muscle, strength, or conditioning.  Not as a calorie license.   For those with portion control issues medium intensity exercise especially (treadmill elliptical running around the block etc.) Can make the already difficult cut even harder.  

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18 minutes ago, RUSF18 said:

For a lot of people, the "easy way out" is to think they don't need to be strict with their diet because they spent 30 minutes on the elliptical and jogged another mile a few days a week, compared to being diligent and making good food choices during the 16 hours a day they are awake.

Fair, I'm arguing that it's closer to equal weight diet and exercise. Regardless of the %'s, I think exercising is necessary to be healthy and also allows for a little cheating on the diet as I think that's important too to sustain a healthy habit.

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Exercise is undoubtedly important for being healthy, but for the type of exercise most people do, its almost negligible for losing weight.   There's really just a very small percentage of middle aged people that are exercising their way out of a poor diet.  On the other hand, with a solid diet, almost anyone can lose weight without doing a drop of exercise.   

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9 hours ago, Chadstroma said:

For weight lose itself excercise is minimal. The major loss of weight or lack of it will be from diet. My doctor put it along the lines of "if you work really hard an exercise alot and do a decently good diet your weight loss will never really be more than 20% from exercise" you can see that from biking, for example,  a steady pace of 14 mph will burn 48 calories per mile. 48. 

It does help in a number of ways though. It helps get your metabolism up in general and for me it is a huge part of keeping focused and driven. I haven't been able to excercise like I have been over the last couple of weeks because my back has been hurting and I can feel it more. The food struggle is much harder than when I have my minimum 30 min of swinming in each day. 

Also, losing weight should be about getting healthy and getting healthy without excercise isn't going to happen. 

I’m obviously far from expert on this, but this is why I believe weight training is SO, SO, SO much more important than cardio for overall health and weight loss.  Putting on a bunch of muscle does a couple of things.  First, it gives you more lean mass which needs more calories to survive and can increase your metabolic rate all day long.  That’s one of those no-brainer benefits - it even helps when you’re sleeping.  Big dividends.  But also as we age it becomes harder and harder to stay strong, even for the basic functional strength needed to perform regular daily tasks around the house.  This dawned on me two years ago and I wish I had come to the realization a few years prior, but it is what it is.  I will continue to lift through my 40s, and hopefully beyond, because it will only get harder to put on muscle with each passing day.

That said, to your point, I agree it’s 80% diet.  Which is why I still walk around with 20lbs of extra fat I’d rather not have.  It’s a nut I still need to crack, but I’m working at it.  Eventually I’ll get there.  

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2 hours ago, culdeus said:

Exercise should be seen as a tool to add muscle, strength, or conditioning.  Not as a calorie license.   

Bingo 

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If the goal is strictly weight loss then exercise is not as important, which is why weight loss being the only goal is very silly. I know plenty of unhealthy skinny people. 

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11 hours ago, AAABatteries said:

@Chadstroma - congrats man, that is awesome!  I think a general consensus of this thread is everyone needs to do a plan that works for them - we have people in here who are vegetarians, doing calorie restriction (CICO), Keto/LCHF and many just eating “healthy”.  Curious what plan the doc has you on.  Keep it up!

Thank you. After all the past attempts and failures. This is not only going to happen, it is. No doubt in my mind which is a huge change from feeling defeated and thinking "well, I guess I am fat for the rest of my life". 

It is a medically supervised diet. Thinfast MD in Naperville, IL. Meal replacement (Optifast) for breakfast and lunch (bar or shake). Prescription pills to control appetite (phentermine and vitabese). Dinner is basically keto... protein and certain veggies. Snack is pistachio, cashew or pecans. I get biweekly shots of testosterone and vitamin B... and they just added some enzyme thing to the vitamin B to help with getting the harder fat. Been doing swimming mostly but lifting too, but back is sore the last couple of weeks so haven't been able to do gym. Some spray stuff under my tongue for when I work out that is suppose to help with energy and metabolism but I dont feel a difference. Only drink water. Lots of it.

A bunch of things have made a difference but the testosterone was a big deal. No idea how low it was (Dr said it was so low it was that of a hundred year old man). I looked at all the side effects of low testosterone and other than ED pretty much was everything that I have beem dealing with and didn't know why. 

Other two things out of line were blood pressure and both my good and bad cholesterol were low. Have not retested cholesterol yet but BP is significantly down. (First appointment he said if it was 20 points higher he would have called an ambulance and had me go straight to ER). 

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9 hours ago, Otis said:

I’m obviously far from expert on this, but this is why I believe weight training is SO, SO, SO much more important than cardio for overall health and weight loss.  Putting on a bunch of muscle does a couple of things.  First, it gives you more lean mass which needs more calories to survive and can increase your metabolic rate all day long.  That’s one of those no-brainer benefits - it even helps when you’re sleeping.  Big dividends.  But also as we age it becomes harder and harder to stay strong, even for the basic functional strength needed to perform regular daily tasks around the house.  This dawned on me two years ago and I wish I had come to the realization a few years prior, but it is what it is.  I will continue to lift through my 40s, and hopefully beyond, because it will only get harder to put on muscle with each passing day.

That said, to your point, I agree it’s 80% diet.  Which is why I still walk around with 20lbs of extra fat I’d rather not have.  It’s a nut I still need to crack, but I’m working at it.  Eventually I’ll get there.  

As for excercise, I think you need a balance. All muscle building and no cardio then two problems I think 1) You are missing out on a lot of health benefits of building your cardio up with your heart etc. 2) You are not using the built muscle to burn the fuel in cardio. And then vice versa if you do cardio you are never going to burn as much as you could with some muscle building. 

I love swimming. It is both muscle building for the resistance of water and cardio. Personally, I can push myself there much more than any other excercise short of playing a sport (which I am not ready for again yet). I do add in some weight resistance lifting to further build muscle strength as swimming is more of a cardio than strength building. I pay much more a month for a place nearby home with a pool and very few nice scenery to view. 80% of the people there are elderly but in the other end I don't have to deal with a ##### meatheads either. 

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I'll weigh in on the diet VS workout debate with my own anecdotal story.  I'm 6'2 and weighed 221 on 12/15/18 and couldn't work out at the time.  I got down to 199 on 4/4/19 with dietary changes alone and now fluctuate between 196 and 200.  I'm finally able to start working out again so I'm going to continue the diet that has kept me at my goal weight of ~199.  Also, my bad cholesterol went from 154 to 101 which was pretty exciting.  

Dietary changes were basically Keto / Paleo (under 50 grams of carbs per day and "never" over 100) - I eat nearly zero soda, bread, pasta, rice, etc., increased healthy fats,  WAY increased the number of veggies I was eating (this was something I always overlooked in previous attempts to go low carb),  protein is mostly chicken or fish and sometimes beef/pork.  Before it was mostly beef/pork and sometimes chicken/fish.  If I want to cheat it's usually just one meal per day so that's been good.  When the scale creeps up to 200 I lock back in with no cheating and it's been working for almost 4 months now.  Like Chad said, this time it seems different mentally - this time it sure seems like I will be able to stick with it.  Gonna add working out to the mix and see where that takes me in terms of the diet/weight and go from there.

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  • Otis changed the title to Otis fad diet thread — Also rowing, yoga and pillows (and let’s not be fat)

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