Eat right, Run..bike..work out..swim..yoga..and die anyway. What’s your health and workout plan

#2,103
#2,103
I've been testing out some keto recipes and have discovered the magic of cottage cheese.... flatbread, queso, cheesecake so far. I found a recipe for pretzel bites that I might work on this weekend.
 
#2,104
#2,104
I'm so angry at myself. I did a ruck last Thursday. I was appendix carrying because it was super late and the weight of the pack pressed on it. I didn't think anything of it at the time. The next morning I woke up with some lower back pain, right side, just above the hip. I just assumed it was mild overuse and I would be fine to do my RDLs later. Well now, I'm guessing that made it worse because I haven't been able to get rid of this pain all week. No squats on Monday and now no RDLs today.

It's infuriating, I should have just skipped Friday and I bet this wouldn't be an issue.
 
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#2,106
#2,106
Hunter10139 said:
I'm so angry at myself. I did a ruck last Thursday. I was appendix carrying because it was super late and the weight of the pack pressed on it. I didn't think anything of it at the time. The next morning I woke up with some lower back pain, right side, just above the hip. I just assumed it was mild overuse and I would be fine to do my RDLs later. Well now, I'm guessing that made it worse because I haven't been able to get rid of this pain all week. No squats on Monday and now no RDLs today.

It's infuriating, I should have just skipped Friday and I bet this wouldn't be an issue.
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Bummer. Heal thyself and get back at it.
 
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#2,109
#2,109
Saturday

9 miles in 1:10 then chest workout afterwards

Sunday

12 10 8 6 4 2
Front squats
KB Swings
DB Shoulder press
Weighted Side Plank dips
Weighted pike sit ups
Leg Raises

Buy out was 1 mile run increasing speed every .25

Today

3 miles on the treadmill increasing speed every mile.
 
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#2,110
#2,110
Guys I made my 275lb goal. So 51 lbs total lost since November. My goal weight is 250. I have not lost much in the last two weeks though. I knew the last few lbs are going to be the toughest Any ideas for diet or training tips. I have had knee surgery on both knees so running is not really what I want to do especially at 275 lbs.
 

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#2,111
#2,111
tn4elvis said:
Guys I made my 275lb goal. So 51 lbs total lost since November. My goal weight is 250. I have not lost much in the last two weeks though. I knew the last few lbs are going to be the toughest Any ideas for diet or training tips. I have had knee surgery on both knees so running is not really what I want to do especially at 275 lbs.
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Highly recommend just walking and counting your calories to ensure you are in a deficit. It's not fast or flashy but it works.
 
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#2,112
#2,112
tn4elvis said:
Guys I made my 275lb goal. So 51 lbs total lost since November. My goal weight is 250. I have not lost much in the last two weeks though. I knew the last few lbs are going to be the toughest Any ideas for diet or training tips. I have had knee surgery on both knees so running is not really what I want to do especially at 275 lbs.
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If running or walking is hard on your knees I would suggest a stationary bike. Anything to help you burn calories. Being in a calorie deficit is the only way to lose the weight. Focus on getting plenty of protein so you will fill full longer. Congrats on the lost weight and good luck making it the rest of the way. Don't give up you can make it!!
 
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#2,113
#2,113
Hunter10139 said:
Highly recommend just walking and counting your calories to ensure you are in a deficit. It's not fast or flashy but it works.
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Fast and flashy are bad. NASH is a real problem for people who drop weight too quickly.
As you are saying. I lifestyle will work long term, a diet…..won’t


At least that’s how I’m interpreting it
 
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#2,114
#2,114
Orangesmokey said:
If running or walking is hard on your knees I would suggest a stationary bike. Anything to help you burn calories. Being in a calorie deficit is the only way to lose the weight. Focus on getting plenty of protein so you will fill full longer. Congrats on the lost weight and good luck making it the rest of the way. Don't give up you can make it!!
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Agreed with all this with one add on.
Fiber!!!
Fiber is the key to weight loss and overall health. You can’t get enough fiber.
 
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#2,115
#2,115
tn4elvis said:
Guys I made my 275lb goal. So 51 lbs total lost since November. My goal weight is 250. I have not lost much in the last two weeks though. I knew the last few lbs are going to be the toughest Any ideas for diet or training tips. I have had knee surgery on both knees so running is not really what I want to do especially at 275 lbs.
Click to expand...


Outstanding work.
I’m a huge believer in body weight/yoga type workouts.
Arnold Schwarzenegger (Yes I googled the spelling) has a podcast that’s really good with lots of good info if you want to check that out.
 
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#2,118
#2,118
Orangeslice13 said:
Fast and flashy are bad. NASH is a real problem for people who drop weight too quickly.
As you are saying. I lifestyle will work long term, a diet…..won’t


At least that’s how I’m interpreting it
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That was pretty much an accurate interpretation. If someone just wants to lose weight, those two things are the easiest things to do in my opinion. Pretty much anyone can punch food in an app and get a few extra steps in if they just want to lose some weight and it will be easier to keep it off if you make it a habit.
 
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#2,121
#2,121
I’m getting back to the diet that helped me to lose 10 lbs before my cancer diagnosis and surgeries. Doc told me today that it will take up to a year before my system recovers from the 6 months of ADT, and I start seeing appreciable results in fat loss and gains in strength and endurance. I “celebrated” the news with half a rueben sandwich for lunch with YankeeVol. To clarify, diet is what I eat, not some deprivation.
 
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#2,123
#2,123
tn4elvis said:
Guys I made my 275lb goal. So 51 lbs total lost since November. My goal weight is 250. I have not lost much in the last two weeks though. I knew the last few lbs are going to be the toughest Any ideas for diet or training tips.
Click to expand...
Have you considered going keto? I've done a ton of reading/studying and the science is solid.

In a nutshell: the body most readily uses glucose for energy. If it does not have an ample source (usually from the ingestion and metabolism of carbohydrates), it will turn to other sources for energy. Fat is the easiest reserve, breaking down into fatty acids and glycerol for ATP production. The by-product ketoacids are also used for energy. It's important to maintain an adequate intake of protein and fat to preserve and/or build muscle mass.

I have not been weighing and measuring food, but I shoot for roughly 1g of protein per pound of body weight daily and keep my net carb intake below 50g.
 
#2,124
#2,124
kiddiedoc said:
Have you considered going keto? I've done a ton of reading/studying and the science is solid.

In a nutshell: the body most readily uses glucose for energy. If it does not have an ample source (usually from the ingestion and metabolism of carbohydrates), it will turn to other sources for energy. Fat is the easiest reserve, breaking down into fatty acids and glycerol for ATP production. The by-product ketoacids are also used for energy. It's important to maintain an adequate intake of protein and fat to preserve and/or build muscle mass.

I have not been weighing and measuring food, but I shoot for roughly 1g of protein per pound of body weight daily and keep my net carb intake below 50g.
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I used a modified keto diet to loose what I have so far. Only carbs are veggies and non starch fruits. I may try a strict keto or carnivore for the next 30 days or so. I appreciate the advice and I have been on 60 grams of protein powder plus the eggs meats and cheese. .
 
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