172
-93
I'm in for this round.
Whoa, this is very cool! RC, you taking the lead?! Nice to see Travoli & Buckworks posting in here too.
>-93
That's very impressive! I still would love to see some progress pics form you Buchworks, but I understand that sometimes it is hard to do.
>172
Good disciplines there RC, considering we just came out of the Holiday season.
(I am so happy it is over!)
I am in for 4/4 like usual, still doing low carb and I am working on adding more muscle while tightening up at the same time. My goal (restating, just to make sure I am on the hook) is to be around 200lbs. at the end of the year and 12-15% body fat.
>you taking the lead
No, but I'm a fair hand at starting a thread.
>discipline
The BIG Steak & Black Coffee Diet! Watch for it in paperback!
Good job everyone!
In terms of fitness, my main goals for 2017 are to put some muscle back on.
LM - how are you measuring body fat?
I have one of those BF scales, but I think it's fairly inaccurate and highly dependent on the settings. If I tell the scale I'm 49, it says I'm 7% fat (I wish, but not by a long shot), but if I say I'm 53, it says I'm 17% bodyfat (possibly true, but I think that is a bit high). I will say it is consistent - if I feel like I'm putting on fat, the scale will let me know. So I think it's accurate in a relative sense and gives a sense of how good/bad I've been. But so does a mirror!
I am using one of those hand-held gizmos. Yes, I think it is inaccurate too, but it does seem to be consistent in its inaccuracy -- meaning it seems to be consistent in the numbers it gives me so that I can use it as a gauge of how I am doing. The numbers it gives me seems to be directly correlated to the amount of pudge in my middle.
Aiming for 4 a week again. Ideally still a minimum of a swim a cycle a run and a good game of tennis.
seem to be managing short runs in the morning at the mo, so that's good, and I might be able to do better!
Back at it this time, just got super busy on the last round with work.
Looking to ramp up to 5/wk. 3 this week, 4 next and then 5 on out.
Quote from: littleman on January 02, 2017, 11:42:55 PM
I am using one of those hand-held gizmos. Yes, I think it is inaccurate too, but it does seem to be consistent in its inaccuracy -- meaning it seems to be consistent in the numbers it gives me so that I can use it as a gauge of how I am doing. The numbers it gives me seems to be directly correlated to the amount of pudge in my middle.
Funny - I tried one of the handhelds for a while and I felt my pudge going up and down and could see it, but that damn thing never budged. If I measured under the same conditions, I got the same results for a year and I guarantee there was some change in body composition. But if I used it right before and right after a workout, for example, it would fluctuate by 5% or more.
That was probably 10 years ago though, so I'm guessing your handheld is more similar to my scale than my handheld was to your handheld.
I'm down to 75.9 kilo, just under the 168 llb super middle weight limit, that's 9kg down in just over a year. Lowest I've been is 73kg (161) but I start to look way too skinny at that.
Going to try the impossible and keep weight steady and replace 4kg of fat with muscle, should get me somewhere near sub 12% BF. We can all dream!
> look way too skinny
The idea of what constitutes a modern body image is evolving to fit what people see all the time; which is a lot of fat people.
At 170-173, I get "have you been sick?", "gaunt", "too skinny" comments sometimes.
>73kg
Go for it. In VN, you'll still be fat.
>> In VN, you'll still be fat.
When I travelled in VN, local people wanted to have their pictures taken with me. For good luck!!!
They interpreted body fat as evidence that one was rich and had been blessed in life.
Nice work Mark. Do you find it hard to eat low carb in VN? I mean, both rice and noodles are a staple there.
Quote from: buckworks on January 04, 2017, 01:10:44 AM
They interpreted body fat as evidence that one was rich and had been blessed in life.
And having met Marcel and heard stories of the grandkids and all that, I think it's fair to say they were right to think so ;-)
hhh. be sure to catch the 'ex' revision
:D
On that note, every year at this time I really look forward to the end of February when all the New Years Resolution people go back to their couches and the gym becomes somewhat usable again.
>Do you find it hard to eat low carb in VN? I mean, both rice and noodles are a staple there.
Not really, don't eat a lot of either, don't really eat much of anything but like my protein drinks.
I'm pretty low carb generally but more preference than anything, activity level is very high could likely do with a few more to be honest. Gym 5 days, basketball, tennis, football a good 4-5 times a week between them too.
4/4 + several fast strolls outside this week.
6/4.
4 short runs, 2 great tennis games... loved it.
170. Goal.
Quote170. Goal.
inspirational.
Thanks, th3core's threads have been a big help keeping focus.
Now comes the hard part.
OK, I'm back in guys. Been slacking in the worst possible way. Got back in the gym last night and hope to keep the inspiration high this spring. Setting a 6 month goal to shred 11 lbs before July 1st. Doable if I just get off my ass and shut my mouth.
Walking 8-10km a day playing.. pokemon go with a buddy of mine.. there I said it.
2/3 last week, just played ball. Hope to hit 3 this week, 2 matches plus gym. I'm not interested in weighing at this point, it's going to be ugly.
>Walking 8-10km a day playing.. pokemon go with a buddy of mine.. there I said it.
w
t
f
.... viking card revoked.
>there I said it.
What ever gets you moving.
>shred 11 lbs before July 1st.
Try this trick, just cut out all liquid calories for a while. No juice, beer or milk, no sugar added beverages.
>170. Goal.
Nice RC!
>Now comes the hard part.
Transitioning from weight loss to maintenance is no small task and psychologically difficult. In VN you did mention wanting to get into weight training. Now would be a great time to start.
4/3 weight lifting this week.
Goal: get stronger.
Quote from: littleman on January 09, 2017, 05:03:22 PM
>there I said it.
What ever gets you moving.
Ditto. Good to have you back Raz.
Could be worse. You could be doing this exercise video:
https://www.amazon.com/Its-Simple-Darling-VHS-Gabor/dp/6302969018
Available for free: https://www.youtube.com/watch?v=2Gd0ZolGpB0
4/4 this week.
Managed a run yesterday in what I thought would be a torrential downpour, but got motivated 'cause I wanted my four. And then, bonus, it was a lull in the storm and I hardly got wet and it was a gorgeous day (I mean, cloudy, foggy, a bit of rain, 46 degrees, but gorgeous compared to the foot or so of rain we've gotten over the last few days). Thank you Core Commit :-)
I need some eye bleach now.
Quote from: littleman on January 09, 2017, 07:26:32 PM
I need some eye bleach now.
Watching it was a rainy day activity at Hans Florine's house back when it was still a climber gathering point.
>weight training
I should, but I can tell you for certain that I won't. What's the difference between aging to death and being bored to death? Zip, except I'll have more time to do what I want with the aging-to-death route. That said, as I approach 67, I can literally feel the loss of strength. Enough so that I may yet put up with being bored.
Or maybe just take a pill, hhh. How about testosterone? Sure way to have me kill someone or have the TSA kill me (remember, Louise won't let me stand with her in TSA lines, says I make them edgy.)
>psychologically difficult
Yes, very difficult. At goal, one of your first thoughts is "Now I can have cheesecake." No, you can't. You have to stay pretty close to what you were doing, maybe branching out slowly with the aim of a better-balanced diet. That's the really hard part because many staples of the recommended diets may not work for you personally. I can't eat fruit. I can eat chocolate eclairs and they won't impact me as negatively weight-wise as a bowl of fruit.
>I can literally feel the loss of strength.
https://en.wikipedia.org/wiki/Sarcopenia
It is reversible. Ronald Reagan increased his strength 80% after he was shot by starting a weight training program.
>testosterone
This is actually in my plan, somewhere on the plus side of 50.
Oops, 168. Overshot.
Alrighty....I pulled the scale out:
222.6
Not good, not terrible, but a lot of work to do to get back under 200.
A bit under isn't a problem is it rc?
RC - you would be proud. No "wasting" time doing non-productive activities and just running nowhere or moving iron back and forth pointlessly.
Nope, I planned ahead last night and put a rubber mat into the snowblower which failed to sheer the sheer pin and shredded the gear case. Kaput.
So I woke up to 15" of snow and no snowblower. 1:15 minutes later, sweaty and a bit grumpy at my stupidity for running over the mat, I'm officially exercised for the day and the driveways are both semi clear... except for the 1.5" on the first driveway that fell while I was doing the second driveway. If this keeps up, I'll be real fit by spring!
3/3 last week, two league nights plus 2.5 hours open play in sand yesterday.
220.6
Going for 4 this week, already hit the gym this morning. ('twas rough!)
4/4 for me. Nothing extra this last week as I've been fighting another cold.
3/3 weight training.
Phew you guys are hot. I sense a certain January malaise in the thread. But the morning ARE getting lighter in the UK.
Bad week last week, saved at the weekend from being appalling.
Seems like there is some tough stuff going on. An old friend passed away tues. My best mate is her son. Never had time for excersise, too much other stuff going on.
2 short runs at the w/e though
So 2/4
@Rupert - so sorry to hear that! Fitness has many meanings and helping a friend through a hard time trumps yet another weight workout.
5/4 - I'm going with that.
Most of my exercise this week was shoveling snow (about four hours total). Also managed to lift weights once and go on three short ski tours (2-4 hours). Adds up to way more exercise than I usually get.
Finally managed to get out in the snow for a look around.
For this one, I put the skis on right at the house (crossed the street actually)
https://goo.gl/photos/DuJ4LJ5oa8nMxsCz8
This is 4.5 miles away
https://goo.gl/photos/E2Fdeo1ccM5RR4M99
Those are beautiful images Ergophobe. The snow looks exhilarating and at the same time exhausting.
It's more fun with skis than with shovels, I'll tell you that much!
WOW! beautiful. Very envious. You live in a beautiful place.
>You live in a beautiful place.
Sometimes I forget that such spectacular places are just driving distance away from me. California is really an amazing place -- so much diverse beauty.
Rumbas?
Pokemon is ok...I forgive you.
Drastic, I was hoping for the best, but I think you have blown it. These Vikings can be quiet sensitive. Its not all the hard exterior they like to pretend.
I think you need to offer him beer. That might get him back in, but I dunno :'(
Hahahaha, my sensitive snow flake feelings got hurt... hahaha, takes a little more.
BUT I do appreciate the go-ahead from Dras reg. Pokemon, thanks Masa.
Will fire it up again. Just reached level 29 with 700 km walked.
Last week 2/4 workouts.
lol
I'm always watching Vikings...."yeah there's Raz....and that one Torben"... Pokemon? stop shattering my illusions!
seriously though, I have no room to talk, I still play vidya games. VR got me back into it.
Glad to have you back in, keep it up!
I challenge you to single combat... I mean 4/4 this week.
Pokemon go is about the equivalent to golf or walking a dog IMO, just a way to get people moving.
I've started using a iPhone app called "Productive" that lets you set... I guess you'd say habits
- daily (including times if you prefer)
- X times per week
- X times per month
And it tracks your success. So on the exercise front, I have
- daily: 50 pushups
- daily: 20 pullups
- daily: 20 ab wheelies
- daily: 10 mins of stretching
- 4x weekly: 30+ mins of exercise (over and above the dailies)
- 2x weekly: strength training (which I include as 2 of my 4)
I'm on day 9 of the "dailies" except stretching which I missed one day.
I also have a few other things related to reading, study, side projects. For example, I have two daily reading habits - 1+ pages of fiction or narrative non-fiction; 1+ pages of other non-fiction. I also have 10 minutes of house cleaning. Etc...
For some of those things, once I start I tend to do a lot more than the min. I think like anything that's "tactical" like that, it's effectiveness will fade over time.
4/4
I've been considering moving over to a more Paleo type diet from Keto.
Dash or Med get the top marks from authoritative sources
http://www.health.harvard.edu/diet-and-weight-loss/dash-or-mediterranean-which-diet-is-better-for-you
Lost count... I did enough shoveling to count for my 4, plus went skiing a couple times.
On Wednesday, I had our porch fully shoveled off. Today I measured 44 inches (112cm). I think we went from 0 in the yard to about 6-7 feet in the past 10 days.
Quote from: littleman on January 23, 2017, 06:02:51 PM
more Paleo type diet
I always get tripped up on the word. I wish they would call it something else, because of course it has nothing at all to do with what paleo peoples ate. So I always have this visceral "grrrrr that's not actually paleo" response. Plus, as most people follow it, it's probably the most carbon intensive diet available.
4/3 weight training. Gaining strength and it feels good.
4/4
1 tennis 3 short runs. very happy with that considering what else was going on.
3/4
gym x1 + 2 league vball nights. Going for 4 again.
>Paleo
Yes, I know.
Basically, I am considering moving from a meat/veggies dominant diet to one where I will allow myself a greater verity of food that would include some starch, but only from things that use to be alive -- a little sweet potato and such.
I should back up and say that I like many of the paleo principles and it has influenced the way I eat to some extent as well (less grain, less dairy mostly), but I always get hung up on the name.
The name is brilliant and absurd at the same time.
Awesome week for me.
4 runs.
2 hard games of tennis
1 nights dancing to http://www.flashtribute.co.uk/ (Queen tribute) That was a high. Never saw Freddie. Wish I had.
7/4 :)
3/4 gym workouts and 6 long walks.
Fantastic Rupert!
I'm going to say 5/4 for the week, my usual 4 in the gym plus one hour jumping on trampolines with kids.
3/3 Weight training this week.
Back down to 173 this morning. Hit 180+ (mostly water weight) after entertaining/boarding visitors from China last week who hadn't acclimated to US food. Resulting meals were heavy on carbs & soy sauce.
>China
So, I went to a traditional Chinese New Year dinner over the weekend and I tried my best to eat on target. I actually had NO RICE and No Noodles, not at all easy to do with Chinese food. I stuck to meat and vegetable dishes, but I did eat some Peking duck, which I think must have some sugar in it. Anyway, the next day I weighed three pounds more than the day before. It is nearly impossible to eat low carb Chinese.
Salty foods retaining water? Couldn't be actual fat/muscle mass, right?
No, it is definitely water weight. I am sure it is a combination of salt and glycogen uptake.
>impossible to eat low carb Chinese
I've tried. Gained 3 lbs every time. Being mostly water weight, it drops in a couple of days back on the diet.
1/4 last week, caught a nasty cold virus. Breathing well for the first time in about a week today.
Drastic, commiserations. lots of that about in the UK too
Quoteplus one hour jumping on trampolines with kids.
That's like dancing to Queen all night :)
Trampoline jumping is surprisingly energy demanding, but it is also a lot of fun. I was definitely being a kid again for a while.
My tracker app says 6 sessions or at least 30 minutes. I went self-powered skiing four days in a row this week. I haven't done that it in quite a while!
4/4
3/3 Weight training
-94
Wow Great work Buckworks
1 tennis
1 run
1 good walk in Wales
3/4
Whoa Bucky, good job! Can't wait until the next time we meet.
Mediocre... 3/4
My excuse is that I was lazy this week. Had a cold too, but honestly don't think I would have done anything anyway.
Two very intense indoor league nights last week. 5 games for about 5 hours but only 2/4 due to getting over sickness.
Congrats bucky! Keep it up.
I have just completed my FIRST WEEK of a strict ketosis diet plan design by the KETO LADY from HELL.
I will continue because she is my wife ;D
I'm interested to hear how the ketogenic diet goes, Mackin.
>> KETO LADY from HELL.
She's actually just practicing behavioral conditioning on you, but has named it "ketogenic diet" until such time as you have lost all ability to resist, at which point she'll tell you her real agenda, but it will be too late
The more muscle mass older Americans have, the less likely they are to die prematurely, new research shows. The findings add to the growing evidence that overall body composition -- and not the widely used body mass index, or BMI -- is a better predictor of all-cause mortality. "In other words, the greater your muscle mass, the lower your risk of death," said the study's co-author. "Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass." (https://www.sciencedaily.com/releases/2014/03/140314095102.htm)
note to self, get some weights... ah, but I hate weights!
would a larger cocktail glass do?
3/3 weight training this week.
good work.
2 runs.
1 tennis
weather horrible here. Also managed 10 mins kettle bells with Sue. Doesnt quite make a 1 for me this week.
3/4
4/4
I am in a house full of sick people and somehow managed to stay healthy so far.
2/4 last week. Business is crazy and didn't take time to even think about the gym, just played ball.
Dedicated to upping the gym visits this week, already hit it this morning.
>Business is crazy
That's a good problem to have.
2/4 and those 2 were pathetic. I didn't even do my "daily minimums" (50 pushups, 20 pullups, 20 ab-wheels) most days this week. Nasty cold, among other things. Feeling better today, so figure I'll get back on track
Not that big of an accomplishment, but I did my heaviest set for dead lifts last night: 6X300lbs on my third set. I've seen people do more, but it was a nice to hit that milestone. My daughter is at 6X170lbs. these days.
> 6X300lbs on my third set.
Dayum sun, you're turning into a monster! Nice work John.
Bad week here, vball got canceled late for v-day so I didn't hit the gym that morning. Had an early client meeting on a gym day so only 2 so far, hope to get some open play in Sunday.
Congrats on the 6X300, littleman.
Quote from: littleman on February 17, 2017, 09:17:12 PM
6X300lbs on my third set.
Nice! And good to know you still have a safe margin over your daughter who is getting strong fast!
Just curious... how about as a percentage bodyweight? I'm guessing she might be closing in on you there.
Great question! I just did the math; she is at 1.3x her body weight and I am at 1.54x. On pure a pure leg movement like leg press she would probably do a higher percentage than me.
> KETO LADY from HELL.
Mackin, I've been in ketosis for about 2 weeks now. I'm down about 5 lbs, 5 to go for my goal. Ashley's down 10 in the same timeframe.
Besides cycling 100 miles a week, keto is what works for me. I was at my heaviest about a year ago and dropped 25 lbs, got my blood pressure and pre-diabetes numbers in control with ketogenics.
I swear by it. So listen to the keto lady my friend.
Quote from: littleman on February 18, 2017, 12:01:41 AM
Great question! I just did the math; she is at 1.3x her body weight and I am at 1.54x. On pure a pure leg movement like leg press she would probably do a higher percentage than me.
That's great. Watch out dad!
2 runs
2 good games of tennis.
4/4
I was still pretty down with a cold early in the week.
2/4 - two nice ski tours. Some cool conditions out there after big snow then big rain - https://goo.gl/photos/i6YqdGJRpawyqUci6
I also am getting back on track with my daily 50-20-20-10 (50 pushups, 20 pullups, 20 ab-wheels, 10 minutes of stretching). Doesn't sound like much, but it at least provides a baseline and I'm getting more flexible after years of going the other way.
4/4 for last week.
3 runs
2 good games of tennis.
5/4
4/4
3/3 weight training.
-95
That's inspirational Buckworks.
Buckworks.. that is absolutely what littleman said. Well done.
I've totally lost track. I took more sick days from work than I have in my whole life I think (partly due to an unlucky tendency to get sick on non-work days!).
Anyway, I was 2/4 last week, the second of which left me fevered and shaking... finally decided based on a diagnosis from Dr Internet that I had pneumonia. Finally feeling better, but laying low for the rest of the week just be sure. So 0/0 this week.
3/3 weight training last week. Made it to 5x5 squats at 230lbs. (1.5x weight) and then failed a couple workouts. That means a (planned) week of rest with concentration on quality calories and sleep.
Nice Travoli!
I did my usual 4/4 weight training this week, but my intensity was down slightly because I'm fighting a cold.
Well done guys.
3/4 . 3 runs. No tennis or swimming or cycling.
Put on some lbs.
>Put on some lbs.
Well at least we're not alone. lol
2/4 last week. minor inury Tues night, got back out there Sunday.
>Nice Travoli!
Double ditto.
Recomping is hard work, progress seems so slow. Keeping weight pretty stable, some visual improvements and clothes fitting better but tough going.
Two things really helping, gym tracker http://strongapp.io/ has been amazing, really helps focus on progressing, pretty angry I have never used one before. Also been doing body pump classes 3 times a week, with the right weight it is very very tough, just struggling a little working it in with "proper" training. Think once I manage that may start to make a bit more progress. Top tip, stand at the back of the class the view is amazing ;)
We starting another? Or with summer on its way do we not need the motivation so much?
I think we should keep going. Everyone could always use a little more incentive when it comes to health and fitness.
I'm back at it this week and hoping to continue until travel in April/May.
>continue until travel
*cough* https://www.amazon.co.uk/Bodylastics-Systems-Quality-ANTI-SNAP-Components/dp/B015WN7ZFM or for the super light traveller https://www.amazon.co.uk/BODYLASTICS-PREMIUM-Resistance-Quality-Printed/dp/B00UF1L1MA
Ok, LM started the new one here:
http://th3core.com/talk/water-coolerextra/core-commit-to-health-fitness-2017-2nd-round-march-may/
nffc is right. Travel isn't a good excuse. When I was spending a lot of time in Austin, I bought day passes to local gyms. Money well spent.
It was fun to workout in Vietnam. Just think of the adventure of working out in a new environment as part of the perks of travel.