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

#2,131
#2,131
Sup everyone. Lost some weight this year. No special plan - less caloric intake and more basketball. I'm 48 years old and 6'0" tall. I know I've seen 275 on the scale in 2025. Been 250+ for 15+ years. I decided to do something about it in March. It's gone a little something like this:

March 17 - 268.8
March 24 - 265.6
March 31 - 261.2
April 7 - 258.8
April 14 - 256.4
April 23 - 253.0
April 28 - 250.8
May 5 - 247.4
May 12 - 245.4
May 19 - 243.6
May 26 - 240.6
June 2 - 238.4
June 9 - 237.8
June 14 - 234.8
June 23 - 238.8
June 30 - 231.0
July 7 - 229.8
July 14 - 227.6

This morning, which is out of schedule so it won't make the list (Monday mornings are my usual weigh in) - 225.4.

I've always played basketball weekly. I've ramped that up to several times/week. I can't push people around in the paint like I used to but I can move a little quicker. It helps to have a 21yo son, 17yo son varsity player and 15yo daughter varsity player that are ready to go at any time. I can't beat the boys like I used to but I can still hold my own. But all of that doesn't matter if I don't control my eating. I can't out-exercise my potential to consume food. Anyway, hope y'all are doing well.
 
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#2,132
#2,132
salutethehill said:
Sup everyone. Lost some weight this year. No special plan - less caloric intake and more basketball. I'm 48 years old and 6'0" tall. I know I've seen 275 on the scale in 2025. Been 250+ for 15+ years. I decided to do something about it in March. It's gone a little something like this:

March 17 - 268.8
March 24 - 265.6
March 31 - 261.2
April 7 - 258.8
April 14 - 256.4
April 23 - 253.0
April 28 - 250.8
May 5 - 247.4
May 12 - 245.4
May 19 - 243.6
May 26 - 240.6
June 2 - 238.4
June 9 - 237.8
June 14 - 234.8
June 23 - 238.8
June 30 - 231.0
July 7 - 229.8
July 14 - 227.6

This morning, which is out of schedule so it won't make the list (Monday mornings are my usual weigh in) - 225.4.

I've always played basketball weekly. I've ramped that up to several times/week. I can't push people around in the paint like I used to but I can move a little quicker. It helps to have a 21yo son, 17yo son varsity player and 15yo daughter varsity player that are ready to go at any time. I can't beat the boys like I used to but I can still hold my own. But all of that doesn't matter if I don't control my eating. I can't out-exercise my potential to consume food. Anyway, hope y'all are doing well.
Click to expand...
Awesome job. Keep it up to reach your goal. The bold part is so true. You cannot out exercise a bad diet or food consumption.
 
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#2,133
#2,133
May try to update a bit in here for motivation. I’m a big dude as in stalky. Lot of muscle but unfortunately a lot of unwanted fat lol. Been in the gym a lot on and off the last year with work getting in the way. Work in golf maintenance so I do a ton of sweating in the summer and a ton of walking in season. Been back on the workout regimen since beginning of June.

Started running (which I hate) early June and could barely do a quarter mile without dying. As of today just did two miles. Slower pace but not stopping which is big for me.

Also play basketball maybe 2-3 times a week as well as doing some form of lifting 3-4 times a week.

Biggest issue is diet and keeping caloric intake way back. Will continue to grind and see what I can do.
 
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#2,134
#2,134
VOLinAL said:
May try to update a bit in here for motivation. I’m a big dude as in stalky. Lot of muscle but unfortunately a lot of unwanted fat lol. Been in the gym a lot on and off the last year with work getting in the way. Work in golf maintenance so I do a ton of sweating in the summer and a ton of walking in season. Been back on the workout regimen since beginning of June.

Started running (which I hate) early June and could barely do a quarter mile without dying. As of today just did two miles. Slower pace but not stopping which is big for me.

Also play basketball maybe 2-3 times a week as well as doing some form of lifting 3-4 times a week.

Biggest issue is diet and keeping caloric intake way back. Will continue to grind and see what I can do.
Click to expand...
Unfortunately 75% of this is what we eat. For me the key has been finding good for me foods that I look forward to eating.
It also doesn’t hurt that since I’ve been healthy eating “falling off the wagon “ also comes with feeling like trash.
 
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#2,136
#2,136
Made pizza tonight (was craving like mad) with the King Arthur Keto flour. It was actually really good. The recipe uses yeast and it rises, with only 4 grams of net carbs/ serving. I did eat half a pizza, but 16 carbs for a splurge is money.
 
#2,137
#2,137
@NorCalVol67
So I’m out of the 10k.
I strained my knee about a couple weeks ago. The Dr says nothing torn but I’m restricted to walking till it’s better. I tried to run last week and it’s not ready. Walked 4 miles this morning and I may try a run again this coming week but I won’t be ready by Sept 20.

So I guess you have time to get ready for 26.
Or you can set the time to beat this year
 
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#2,138
#2,138
Orangeslice13 said:
@NorCalVol67
So I’m out of the 10k.
I strained my knee about a week ago. The Dr says nothing torn but I’m restricted to walking till it’s better. I tried to run last week and it’s not ready. Walked 4 miles this morning and I may try a run again this coming week but I won’t be ready by Sept 20.

So I guess you have time to get ready for 26.
Or you can set the time to beat this year
Click to expand...
That sucks.
 
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#2,139
#2,139
Orangeslice13 said:
@NorCalVol67
So I’m out of the 10k.
I strained my knee about a couple weeks ago. The Dr says nothing torn but I’m restricted to walking till it’s better. I tried to run last week and it’s not ready. Walked 4 miles this morning and I may try a run again this coming week but I won’t be ready by Sept 20.

So I guess you have time to get ready for 26.
Or you can set the time to beat this year
Click to expand...
Dang. That stinks.

I'm not training for anything, but every time I tweak something I get anxious I won't be able to workout.
 
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#2,140
#2,140
Orangeslice13 said:
@NorCalVol67
So I’m out of the 10k.
I strained my knee about a couple weeks ago. The Dr says nothing torn but I’m restricted to walking till it’s better. I tried to run last week and it’s not ready. Walked 4 miles this morning and I may try a run again this coming week but I won’t be ready by Sept 20.

So I guess you have time to get ready for 26.
Or you can set the time to beat this year
Click to expand...
Bummer
 
#2,142
#2,142
Orangeslice13 said:
@NorCalVol67
So I’m out of the 10k.
I strained my knee about a couple weeks ago. The Dr says nothing torn but I’m restricted to walking till it’s better. I tried to run last week and it’s not ready. Walked 4 miles this morning and I may try a run again this coming week but I won’t be ready by Sept 20.

So I guess you have time to get ready for 26.
Or you can set the time to beat this year
Click to expand...
I had runners knee a few weeks ago, first time ever. Loaded up on Spanish squats and rode the assault bike. Spanish squats was the best rehab for it, now I do them everyday even on days I don’t run.
 
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