Weights up, scales down…

This weekend I did not get to make up the day for the 4th like I had planned. This weekend the wife was feeling a little overwhelmed with housework the dogs just all the things combined. So we both deep cleaned went for some walks. I watched the little kiddo so she could go out and do some stuff this weekend. Then Sunday morning we went to the lake and had a day just laying around the beach and a nice family outing.
Today was the start of a 2-3 week project at work that’s going to occupy more time.

this morning at the gym 5am hit the treadmill mill for some HITT/ LISS ( I don’t know exactly what you want to call it)

I would go full speed for 60sec or so the slow down repeat for as long possible. Then finishing with a steady speed. Heart rate was definitely high I was leaving a sweat trail all over the place. 30 minutes a little over 3 miles and I was out the door.

I will be staying fasted until lunch time. I have meal prepped a big lunch that can be 2 small meals 12 and 3 or whatever time it happens. Ground Turkey/shredded carrots/broccoli/ rice 1058 calories 82 grams protein. Then dinner at night.
 
Well today I made it in to the gym 5 am knocked a quick 30 minutes of HITT/LISS forgot to write down in notes what the distance was. Then got home and had about 30 minutes a head of schedule so went and knocked out another 30minutes. Pretty intense no rest really just going catching my breath and going.

Leg extensions-40x12/60x12/80x8/125x4x12x12

lying leg curl -40x12/60x10/95x4x12x12

leg press-225x4x8x10/ 315x20x20x15

leg press calves-225x10x10x10

chest press machine-40x12x10/60x10/100x4x15x10/80x12x8/40x12

lat pull downs-40x12/60x8/100x4x15/90x20x20 (I need straps I’ll have to get some)

Felt really good and really pumped, wanted to keep going but that was all the time I had and I was pretty toasted and starving.

Lucky for me tonight was skirt steak burrito bowls!!


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fun fact everything in the bowl except the rice is made here locally. There is a place here you go online and it’s like a co op all the people that raise food etc you pick all the stuff they put it in a box and then pick it up at a local farm. Pretty cool and tastes amazing, some stuff is a bit more than like store bought, lot of it is equal or cheaper.
 
Not much for updates since on a project for a short time. Was planning to hit the gym today but working instead. Been getting lots of steps in and keeping calories in check.
It’s funny looking at my weight loss log I keep on my phone. I have been at a plateau for 3.5 weeks and just yesterday the scale started to move again. Checking in this morning at a tickle over 235.

I have been extremely happy with my progress, have been keeping on track diligent with diet and keeping my self motivated and moving. I am excited to keep pushing on this journey and see where I can go. Then I will be at a place to re evaluate and work to a new goal.
 
akboom87 said:
Not much for updates since on a project for a short time. Was planning to hit the gym today but working instead. Been getting lots of steps in and keeping calories in check.
It’s funny looking at my weight loss log I keep on my phone. I have been at a plateau for 3.5 weeks and just yesterday the scale started to move again. Checking in this morning at a tickle over 235.

I have been extremely happy with my progress, have been keeping on track diligent with diet and keeping my self motivated and moving. I am excited to keep pushing on this journey and see where I can go. Then I will be at a place to re evaluate and work to a new goal.
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I'm gonna throw lean edge in next week when my next order of PA XT and alpha gel comes in, have you used lean edge yet?
 
Dustin07 said:
I'm gonna throw lean edge in next week when my next order of PA XT and alpha gel comes in, have you used lean edge yet?
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I haven’t yet no, I talked to Steve a little bit about it. Thinki It would be a good thing to throw in October/November though.
 
Brought gym bag along yesterday, after work I hualed the mail to the gym. Got there with about 45 minutes to closing.

squat-bar X 12/ 95 x 8/ 135 x 8/ 185 x 5/ 205 x 5/ 225 x 5/ 185 x 10 / 135 x 10

BB bench- bar X 12/ 95 X 8 / 135 X 10 / 185 x5 / 135 X 10

incline DB press- 20 x12 / 30 X 8/ 40 X 4 X 12 X 12. / 20 X 20

lat pull down- 80 X 12/ 100 X 10 X 10 X 10 / 130 X 8/ 100 X 8

Tricep rope push downs- 30 X 10 X 10 X 10 X 10 X 10

was fast and furious.

pretty happy also this morning weight 234.3
 
Hyde said:
Weight is trending down!
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Yep it was stalled out for a bit but now moving again. I have also changed my meals around for example. My meal prep instead of eating it for lunch I have half at 12 and half at 3 my breakfast I have half at whatever time in the morning before I leave for work and then half at 10.

Biggest thing is I have stayed consistent on nutrition, keep active and keep working!
 
Yeah damn dude you're almost into the 220s already. Once you get below that you gotta be leery of high winds in the forecast
 
Dustin07 said:
Yeah damn dude you're almost into the 220s already. Once you get below that you gotta be leery of high winds in the forecast
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Live in the wrong state for that 😂.
I still don’t know what my target weight is going to be for sure. It’s almost scary how big and loose a 2x shirt is on my frame now. I actually had to buy some shirts in X large so I didn’t look so bad.

Kinda thinking make a run to 200 and then turn to maintenance and just hold that and then focus on building a solid frame so I don’t look flat and small 😂
 
akboom87 said:
Live in the wrong state for that .
I still don’t know what my target weight is going to be for sure. It’s almost scary how big and loose a 2x shirt is on my frame now. I actually had to buy some shirts in X large so I didn’t look so bad.

Kinda thinking make a run to 200 and then turn to maintenance and just hold that and then focus on building a solid frame so I don’t look flat and small
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Don’t get locked on a number. I know I joke about under 200lbs is women, but realistically you want to be happy and confident, and hopefully healthier. That’s what matters, not the scale! Nothing wrong with being lighter.
 
akboom87 said:
Live in the wrong state for that 😂.
I still don’t know what my target weight is going to be for sure. It’s almost scary how big and loose a 2x shirt is on my frame now. I actually had to buy some shirts in X large so I didn’t look so bad.

Kinda thinking make a run to 200 and then turn to maintenance and just hold that and then focus on building a solid frame so I don’t look flat and small 😂
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Hyde said:
Don’t get locked on a number. I know I joke about under 200lbs is women, but realistically you want to be happy and confident, and hopefully healthier. That’s what matters, not the scale! Nothing wrong with being lighter.
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it's true, when I was 242 I never thought I'd be happy under 200. I dipped as low as 168. I think I'm the most "comfortable" at about 185-195 personally.
 
Agreed, unless you need a target weight for competition then how you look, or feel should be your guide. If you will look and feel better at 180, or 190 then go for that then build back up from there if you still want to be bigger when you hit that target.
 
MrKleen73 said:
Agreed, unless you need a target weight for competition then how you look, or feel should be your guide. If you will look and feel better at 180, or 190 then go for that then build back up from there if you still want to be bigger when you hit that target.
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No competition 😂
That’s why I threw 200 out there because I don’t know where I’m going for sure. That’s my plan though just go until I feel great and feel like something I can either maintain or build upon.

I know I’m still overweight but how much better I feel now compared to before is a little unreal.
 
akboom87 said:
I know I’m still overweight but how much better I feel now compared to before is a little unreal.
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joints feel better? knees were the first thing I truly noticed when I dropped that much weight. all the sudden I went from thinking I just had bad knees from playing catcher in baseball, to never having knee issues again, ever. on the flip side once I drop below 180lbs my joints become sensitive again.
 
Dustin07 said:
joints feel better? knees were the first thing I truly noticed when I dropped that much weight. all the sudden I went from thinking I just had bad knees from playing catcher in baseball, to never having knee issues again, ever. on the flip side once I drop below 180lbs my joints become sensitive again.
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Knees and back feel a lot better, also the veins in the back of my leg are not bothering me. Also a lot more energy and just that general good feeling.
 
Very boring update. Haven’t made it to the gym all week. They have been starting work at 6 so I’m leaving the house at 5am. Have been walking a ton at work getting 10k-15k steps a day. Diet has been on point, hit 232 this morning. Hopefully job finishes in the next 3 weeks so I can get back to my routine! Overall though sticking to my calories and meal preps and watching the weight go down.
 
akboom87 said:
Very boring update. Haven’t made it to the gym all week. They have been starting work at 6 so I’m leaving the house at 5am. Have been walking a ton at work getting 10k-15k steps a day. Diet has been on point, hit 232 this morning. Hopefully job finishes in the next 3 weeks so I can get back to my routine! Overall though sticking to my calories and meal preps and watching the weight go down.
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If you can force yourself to do one hard full body session a week you will most likely be able to maintain all of your recent gains. Even like 3 myorep sets per body part around an 2RIR will do the trick.
 
MrKleen73 said:
If you can force yourself to do one hard full body session a week you will most likely be able to maintain all of your recent gains. Even like 3 myorep sets per body part around an 2RIR will do the trick.
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Yep been shooting for one, made it last Saturday and will this Saturday and possibly tonight.
 
akboom87 said:
Yep been shooting for one, made it last Saturday and will this Saturday and possibly tonight.
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2 hours a week as an investment in your well-being and physical ability as a father/husband is time well spent!

80/20 principle. 80% of the results come from 20% of the work. HIT/rest-pause/abbreviated training to failure infrequently can really do so much.
 
Didn’t make it home before the gym closed yesterday, but got there this morning.

lying leg curl-50x12/80x8/110x4x10x10x10

leg extension-40x12/80x8/100x4x12x10x10 with 1-2 seconds hold at full extension

leg press-2 plates per side x12 x8/ 3 per side X 8/ 4 per side X 8 / 3 per side X 12 X 12 X 10

upright barbell row-45x12/ 65x 8/ 95x 4x 10x10x10

lat pull down- 60x12/80x8/100x4x15x15/110x10x8x5

BB bench- bar X 50/ 95x 12x12x12/ close grip 95x 8x8x8

hammer curls-20 x20x20x15 then switch to regular curls to failing.

tread mill all out run for 5 minutes then 3 mph walk for 10.

very little resting, 2-3 RIR until curls
 
Nice work!!!
 
Well yesterday and today have been pretty rough. On Saturday the wife’s parents came through town so we met them and had dinner. I don’t know if something was under cooked or what but I got super sick yesterday. Chills/fever/ diarrhea real bad. Drank a bunch of liquid IV packets to try to keep from getting dehydrated, fought chills and fever most of the night it broke about 2 am. Had to get up and go into work this morning because I don’t have anyone to cover for me. Ready for the day to be over so I can go home and try to sleep my body is exhausted.
 
Dustin07 said:
well not the most recommended method of weight loss but still effective lol
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Lol I joked with the wife about that, I will get on the scale tonight and see but yeah I know I’ve dropped a few pounds from this
 
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Well the sickest I have been in a long long time. Finally feeling human today, have hardly ate anything this whole go around. Weight fell all the way down to 228.
 
Then to add to the list, the wife hurt her knee last week. Had a Dr appointment this morning and they are suspicious it’s tore so have a mri scheduled to see if it is and then we will see what the recommendation is after wards.
 
Congrats on breaking into the 220's even though not the way you would have liked too.

Sorry to hear about your wife. Hopefully no surgery required.
 
Hope it’s minor and she feels better! Glad to hear you survived the bug and made a new milestone low.
 
Have you guys known anyone who has undergone surgery for a tear? Just curious on time frame of healing, google has multiple answers. Of course still depends on what they see on the mri and all. She doesn’t have a loss of mobility or really bad pain. Swelling has gone down from what it was initially.

Not quite the way I was hoping to blast into the 220’s territory but I’m there anyway. Today the stomach cramps have stopped and feeling better have actually ate a lunch today and starving for dinner so I’m back to normal.
I have been trying to avoid getting new pants but I’m going to have to I look dumb with my pants all saggy and cinched with a belt. Should have lost weight before inflation lol.
 
akboom87 said:
Have you guys known anyone who has undergone surgery for a tear? Just curious on time frame of healing, google has multiple answers. Of course still depends on what they see on the mri and all. She doesn’t have a loss of mobility or really bad pain. Swelling has gone down from what it was initially.

Not quite the way I was hoping to blast into the 220’s territory but I’m there anyway. Today the stomach cramps have stopped and feeling better have actually ate a lunch today and starving for dinner so I’m back to normal.
I have been trying to avoid getting new pants but I’m going to have to I look dumb with my pants all saggy and cinched with a belt. Should have lost weight before inflation lol.
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If you can make yourself do it you can get plenty of new to you pants at a resale shop for very little. If you are transitioning down in between sizes and know this won't be the last drop just get some pants at a resale shop. Especially if we are just talking like work slacks they are cheap as all get out at a resale place, and most look the same regardless of being a big brand name or not.
 
MrKleen73 said:
If you can make yourself do it you can get plenty of new to you pants at a resale shop for very little. If you are transitioning down in between sizes and know this won't be the last drop just get some pants at a resale shop. Especially if we are just talking like work slacks they are cheap as all get out at a resale place, and most look the same regardless of being a big brand name or not.
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Now this is some great advice I’ve been missing in my life! Thank you
 
Hyde said:
Now this is some great advice I’ve been missing in my life! Thank you
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Yeah, realizing this one is a game changer. You might not want to do this for special occasion attire, but for basic daily use clothing it just makes sense. Plus in more affluent areas you can get some pretty nice stuff, obviously more expensive, but still ridiculously cheaper than new.
 
Resolve10 said:
Depends. Do you know specifically what the injury is yet? Depending on the actual injury sometimes surgery isn't needed right away either, but again that depends. Once you have a more accurate diagnosis I can give a better time line of things.
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Not yet she just had a X-ray and first visit next week is mri and results. Will update when that happens.
 
MrKleen73 said:
If you can make yourself do it you can get plenty of new to you pants at a resale shop for very little. If you are transitioning down in between sizes and know this won't be the last drop just get some pants at a resale shop. Especially if we are just talking like work slacks they are cheap as all get out at a resale place, and most look the same regardless of being a big brand name or not.
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Oh yeah most shirts and work pants are re sale. I have some going out jeans that I do buy new. Then my surplus stuff that I will phase out I give to a kid at work that fresh out of college.
 
Still alive, that virus took it out of me all week. I had GI issues and just exhausted all week. I got off work around 2 pm Saturday and went to lay down and didn’t wake up until this morning. Today has been the most normal yet, no stomach aches not super fatigued. So fingers crossed my guts are back to normal and I got rested up. Be back next week to getting my steps in and back to normal. Should be down to 1.5 weeks to finish out the project so I can get back to my routine in the morning.
 
Glad you’re feeling on the upswing. Really focus on sodium and fluids so you can feel back out hopefully. Last time I had a virus it was making it impossible to fully hydrate for days afterwards.
 
Good to hear you are feeling a bit better. Agreed on what @Hyde said. Definitely get those electrolytes in.
 
MrKleen73 said:
Yeah, realizing this one is a game changer. You might not want to do this for special occasion attire, but for basic daily use clothing it just makes sense. Plus in more affluent areas you can get some pretty nice stuff, obviously more expensive, but still ridiculously cheaper than new.
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I found a local tailor/seamstress who doesn't speak the best English but has incredibly fair prices. I can't tell you how many shirts I have picked up either at the local goodwill or eBay for pennies on the dollar, then just paid her $8-15 to make it fit right. Suddenly I'm in to a $100+ shirt for about $20-25.

everyone loves the feel of a brand new tailored suit but this is definitely a great life hack to help fill the closet when needed on a budget.
 
Dustin07 said:
I found a local tailor/seamstress who doesn't speak the best English but has incredibly fair prices. I can't tell you how many shirts I have picked up either at the local goodwill or eBay for pennies on the dollar, then just paid her $8-15 to make it fit right. Suddenly I'm in to a $100+ shirt for about $20-25.

everyone loves the feel of a brand new tailored suit but this is definitely a great life hack to help fill the closet when needed on a budget.
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My plan for the jeans that I don’t give away are to keep for winter time when I wear under armor cold gear thermals under will have plenty of room!

I’m just glad my appetite has come back there for a while it was a struggle to eat anything.
 
Bounced back up a little with food coming back in to the system. This morning sitting at 229.
This week have been back on track. Meal prep is lean ground beef, white rice, shredded Brussels, low fat yum yum suace. Shake for breakfast, whatever the wife makes for dinner, protein/carb/ veggies. Have been getting 8k steps a day. Definitely noticing the weight loss in the mirror, will get a progress picture up this week.
 
akboom87 said:
Have you guys known anyone who has undergone surgery for a tear? Just curious on time frame of healing, google has multiple answers. Of course still depends on what they see on the mri and all. She doesn’t have a loss of mobility or really bad pain. Swelling has gone down from what it was initially.

Not quite the way I was hoping to blast into the 220’s territory but I’m there anyway. Today the stomach cramps have stopped and feeling better have actually ate a lunch today and starving for dinner so I’m back to normal.
I have been trying to avoid getting new pants but I’m going to have to I look dumb with my pants all saggy and cinched with a belt. Should have lost weight before inflation lol.
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I completely tore my ACL back in 2009 I think it was...hamstring graft repair. I wasn't back in the gym for 4-6 months of I recall directly.
 
GreenMachineX said:
I completely tore my ACL back in 2009 I think it was...hamstring graft repair. I wasn't back in the gym for 4-6 months of I recall directly.
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Well my wife being like she is, asked for an estimate up front of the MRI cost out of pocket. Even with are insurance is going to be 1,100. So she canceled her appointment. I told her to just go and see what’s wrong, but she isn’t going to. So we will see if it gets better or worse over the next few months.
 
akboom87 said:
Well my wife being like she is, asked for an estimate up front of the MRI cost out of pocket. Even with are insurance is going to be 1,100. So she canceled her appointment. I told her to just go and see what’s wrong, but she isn’t going to. So we will see if it gets better or worse over the next few months.
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I'm incredibly leery of almost all surgeries unless absolutely necessary. I completely blew out my ACL back in 2008 6 months after destroying my collarbone when I got back into racing BMX. I did push hard for the collarbone surgery cause after 2+ months in a butterfly sling, the bone made no effort to connect and had a 1-2 inch gap showing in x rays.

for the ACL we were quite hesitant. it's a pretty big recovery as GreenMachine mentioned. My ex brother in law had that surgery done, my dad had miniscus clean up done. I've had zero surgery of any kind on my knees, shoulders, (other than collabone steel plate), rotator cuff, or even my back (despite torn ligament). I'm starting to believe that we jump to surgeries too fast.

bare in mind my entire xfit career and competing, olympic lifting, excessive running for years etc all came AFTER my ACL tear.

I did get RX'd some physical therapy for the torn ACL but it was far too slow for my liking. I went for a few weeks but I found that with my ACL (as is usually the case) forcing use (long walks, frequent walks, and even hiking) was the solution.

anytime my knees hurt, I need to squat, anytime my back hurts, I need to deadlift. anytime my shoulder hurts... same story. press, kettlbells, armbars, etc.
 
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