Weight Loss Thread

BrutulTM

BrutulTM

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Cad said:
You're the one who brought up some category of meds that are life saving with no alternatives, I'm just wondering which ones you mean.
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This whole morality of taking medication argument is dumb as shit, but there are drugs that are life-saving with no real alternatives. My sister has epilepsy, which isn't usually fatal but it can be if you have a seizure while operating a machine or standing on top of a ladder or something. 100% controllable with drugs but there's not really an alternative. My step-dad has had a heart attack and has to be on blood thinners because of his weak heart. Maybe the heart attack could have been prevented, maybe it couldn't, but now he would definitely be dead without the blood thinners and he actually had a mild stroke once just from missing a couple of days.
 
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Noodleface

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Cad said:
If Planet fitness has a good set of dumbbells and the adjustable benches and cable machines, it's probably fine I guess? Other than like any discount gym it's probably overcrowded during peak times which might limit it's usefulness.
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Mine was 24 hours so I liked that a lot. I can't use a treadmill in my house because my basement ceilings are too low so mainly used that. But it was $10/month so basically chump change.
 
Cad

Sheriff Cad

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Noodleface said:
Mine was 24 hours so I liked that a lot. I can't use a treadmill in my house because my basement ceilings are too low so mainly used that. But it was $10/month so basically chump change.
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It’s hard to go wrong for $10/month. Anywhere you’ll actually go and do work is the place you want to have. Don’t give yourself any excuses not to go.
 
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Sludig

Sludig

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Cad said:
Workout Designs

Leg/Core Day


Goblet Squat - 60 pound dumbbell - 6 sets of 10
Deadlift - barbell - 3 sets of 10
Bulgarian Split Squats - 3 sets of 10
Alternating forward and reverse lunges w/ dumbbells - 3 sets of 10
Hip Thrusters - machine - 3 sets of 10
Box step ups with 25 pounds weight - 3 sets of 10
Box jumps with 10 pound weights - 3 sets of 10
Leg Press - machine - 3 sets of 10
Calf raises - machine - 3 sets of 20
Good mornings with 45 pounds - machine - 3 sets of 10
Suspended leg raises - unweighted or with ankle weight - 3 sets of 10
Leg extensions - Machine - 3 sets of 10
Hamstring curls - machine - 3 sets of 10
Standing core cable twist - pulleys - 3 sets of 10
Incline sit-ups w/ 45 pound plate - 3 sets of 10

Upper Body day
Bench press - dumbbells - 3 sets of 10
Bent over rows - dumbbells - 3 sets of 10
Bicep curls - dumbbells - conventional, hammer grip, reverse grip - 6 sets of 16 (8 per hand)
Front shoulder raises - dumbbells - 3 sets of 10
Tricep press - cable pulley - 3 sets of 10
Front chest flys - cable pulleys - 3 sets of 10
Goblet squat - dumbbells - 3 sets of 10
Inclined chest press - dumbbells - 3 sets of 10
Front cable pulldown - cable pulleys - 3 sets of 10
Side shoulder raises - dumbbells - 3 sets of 10
Stationary weighted single leg lunges - dumbbells - 3 sets of 10
Back flys - cable pulleys - 3 sets of 10
Chin ups/bar pulldowns - pulldown machine - 3 sets of 10

Me and the wife do this twice a week, sometimes 3-4 times if there's not other stuff going on like bike rides or tennis matches or other exercise. We try to do some kind of exercise activity 6 days a week, but lifting you only need twice or maybe three times. First day of the week do the leg/core one and the other day do the upper body one. You will not get big doing this but you will get muscle endurance, you won't hurt yourself and you'll trigger your muscles to grow enough. The first time per week you hit each muscle group you get about 60-70% of the benefit, the second time you hit it you gain about 15-20% (way diminishing returns) and the third/fourth time you're overtraining and probably doing yourself a disservice.
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My biggest problem is building reputation so I'm not having to look up how to do half of those every time. Limited trainers that I've found out here that I could work with for a few months
 
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moonarchia

moonarchia

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Sludig said:
My biggest problem is building reputation so I'm not having to look up how to do half of those every time. Limited trainers that I've found out here that I could work with for a few months
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Phone/tablet. Use whatever browser you use. Make a folder of links to the exercises on yt or wherever. If you forget one just look at the vid.
 
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Sludig

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Sure, just takes what could be an hour workout and doubles it and maybe not getting to everything. PF does have little dumb QR codes on all the machines and stuff at least.
 
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moonarchia

moonarchia

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Sludig said:
Sure, just takes what could be an hour workout and doubles it and maybe not getting to everything. PF does have little dumb QR codes on all the machines and stuff at least.
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You'll learn the routine after a few goes, then it will go faster.
 
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Cad

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Sludig said:
Sure, just takes what could be an hour workout and doubles it and maybe not getting to everything. PF does have little dumb QR codes on all the machines and stuff at least.
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Thats only an hour workout once you hustle, when you start it will not be (and you may not even be able to finish at first).

Go do what you can do at first, do the best you can, and you'll fail at some of them and some will seem weird. Just keep doing it, you'll figure it out. Fitness isn't any one action, any one heroic workout, it's showing up every week and putting in effort, consistently. Consistency is king.
 
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rhinohelix

rhinohelix

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mkopec said:
Insulin with type 1 diabetics. :D
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Trying to TLDR this from its original narrative form but it's still a lot:
I wrote a really long post explaining my medical history, (I'm a 34-year T1D) my relationship with weight, exercise, and fitness (I've lifted since I was 13, played football in hs/college), I've been fit and fat, gained and lost weight, etc. I have weird biochemistry (as one might expect from a T1D), tried Ozempic (it made me super sick, like vomiting sick, even in the titrate stage. I also had a NAION event (Non-Arteritic Anterior Ischemic Optic Neuropathy) in my left eye while taking it, so I wasn't keen on going back on another GLP-1. I still tried to stay fit even though I hurt my back in the aftermath of Hurricane Beryl (not a long story but not germane), and after that my weight, already a yearly loss/gain problem compounded by insulin, shot up.
I am trying to fend off multiple diabetic complications (chronic kidney disease, glaucoma, etc), have another autoimmune disorder that jumped during COVID (Rheumatoid Arthritis, which was horrible at first but now not as bad; wondering if that wasn't a COVID vaccine injury). So everyone is on board with me trying to lose weight.

My A1C has been good: 5.9-6.1 for the past 4 years. My endo and nephrologist continue to sound the drum, and I know I have to unlock a way to lose weight. I don't want to have bariatric surgery. Just dieting down on my own via 1500ish calories a day this time without a workout routine as before (2x a day workouts, 1500x a day pushups in the morning, swim/cardio weights 5x a week at night) produced zero weight loss.

So with all that backstory, I wanted to relay my recent experience with Mounjaro: Even on the starting 2.5mm dose, I have lost 22lbs in 12 days. I did this primarily by moving to an OMAD diet of 800-1200 calories and dramatically reducing my insulin dosage; I now take less insulin per day total, long-term and fast-acting, than I used to take to cover a single meal fast-acting. I am very strongly affected by the GLP-1s (in this case GLP-1/GIP), as my experience with Ozempic demonstrated. I still am doing some exercise, I am loathe to call them workouts, 200 pushups 3x a week and 5min walks on a walking pad 3x week, I could do nothing but drink water and type to the same effect, I think: Without the insulin level that high, my body isn't going to hold this much fat and as such is burning it off/letting it go, like a bodybuilder going off a cycle.
 
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rhinohelix

rhinohelix

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Cad said:
Thats only an hour workout once you hustle, when you start it will not be (and you may not even be able to finish at first).

Go do what you can do at first, do the best you can, and you'll fail at some of them and some will seem weird. Just keep doing it, you'll figure it out. Fitness isn't any one action, any one heroic workout, it's showing up every week and putting in effort, consistently. Consistency is king.
Click to expand...
Our Strength and Condition coach in college (late 80s early 90s) was huge into limiting workouts to 60-75 min. He was a former SEAL and big into the science of training and told us that after 75 min have burned all the glycogen you've stored in your muscles. He was big on trying to nearly kill us in those 75 min though.
 
Lanx

Lanx

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Cad said:
It’s hard to go wrong for $10/month. Anywhere you’ll actually go and do work is the place you want to have. Don’t give yourself any excuses not to go.
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planet fitness also has easy cancellation, literally just "end membership" on the app
 
Cad

Sheriff Cad

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rhinohelix said:
Trying to TLDR this from its original narrative form but it's still a lot:
I wrote a really long post explaining my medical history, (I'm a 34-year T1D) my relationship with weight, exercise, and fitness (I've lifted since I was 13, played football in hs/college), I've been fit and fat, gained and lost weight, etc. I have weird biochemistry (as one might expect from a T1D), tried Ozempic (it made me super sick, like vomiting sick, even in the titrate stage. I also had a NAION event (Non-Arteritic Anterior Ischemic Optic Neuropathy) in my left eye while taking it, so I wasn't keen on going back on another GLP-1. I still tried to stay fit even though I hurt my back in the aftermath of Hurricane Beryl (not a long story but not germane), and after that my weight, already a yearly loss/gain problem compounded by insulin, shot up.
I am trying to fend off multiple diabetic complications (chronic kidney disease, glaucoma, etc), have another autoimmune disorder that jumped during COVID (Rheumatoid Arthritis, which was horrible at first but now not as bad; wondering if that wasn't a COVID vaccine injury). So everyone is on board with me trying to lose weight.

My A1C has been good: 5.9-6.1 for the past 4 years. My endo and nephrologist continue to sound the drum, and I know I have to unlock a way to lose weight. I don't want to have bariatric surgery. Just dieting down on my own via 1500ish calories a day this time without a workout routine as before (2x a day workouts, 1500x a day pushups in the morning, swim/cardio weights 5x a week at night) produced zero weight loss.

So with all that backstory, I wanted to relay my recent experience with Mounjaro: Even on the starting 2.5mm dose, I have lost 22lbs in 12 days. I did this primarily by moving to an OMAD diet of 800-1200 calories and dramatically reducing my insulin dosage; I now take less insulin per day total, long-term and fast-acting, than I used to take to cover a single meal fast-acting. I am very strongly affected by the GLP-1s (in this case GLP-1/GIP), as my experience with Ozempic demonstrated. I still am doing some exercise, I am loathe to call them workouts, 200 pushups 3x a week and 5min walks on a walking pad 3x week, I could do nothing but drink water and type to the same effect, I think: Without the insulin level that high, my body isn't going to hold this much fat and as such is burning it off/letting it go, like a bodybuilder going off a cycle.
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Is that a typo or were you doing 1500 pushups a day? How are your shoulders not fucked?
 
rhinohelix

rhinohelix

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Cad said:
Is that a typo or were you doing 1500 pushups a day? How are your shoulders not fucked?
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I was also swimming 1500m a day, lifting 5 days a week and 35-45 min of crossfit/stairmaster. It wasn't pause at the top one-one thousand slow descent until my pecs were fully stretched and then slow push to the top again. When I started getting in shape I started with 3x50, then went to 3x100, then kept adding until I was doing 3 sets of 500, good pushups but the focus was on speed more than replicating a bench press. A divorced man in his 30's can be driven. I have a little limited range of motion today but I still do 3x100 off of stools in the kitchen while I microwave lunch/dinner whatever; back in those days it was folding chairs. I would do biceps curls in between sets to rest.

In HS I had a coach who thought pushups were the great under-used bodyweight exercise for developing upper body strength. He had a bunch of wooden boxes made, 12" tallx 12" across with hand holes in the middle, so you could change position and angle, etc. I have never stopped doing them.
 
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Cad

Sheriff Cad

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rhinohelix said:
Our Strength and Condition coach in college (late 80s early 90s) was huge into limiting workouts to 60-75 min. He was a former SEAL and big into the science of training and told us that after 75 min have burned all the glycogen you've stored in your muscles. He was big on trying to nearly kill us in those 75 min though.
Click to expand...
I just can't stand doing 2 sets of instagram in between each set of work, I like to go and get to it and bust ass and then go shower and do something else, I have no idea how people sit and look at their phone 5 minutes in between sets. Also looks douchey as hell tying up benches/machines while you sit there and look at your phone.
 
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rhinohelix

rhinohelix

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Cad said:
I just can't stand doing 2 sets of instagram in between each set of work, I like to go and get to it and bust ass and then go shower and do something else, I have no idea how people sit and look at their phone 5 minutes in between sets. Also looks douchey as hell tying up benches/machines while you sit there and look at your phone.
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I was truly baffled reading this the first few times. I didn't get it; the meaning only impacted on the surface. Back when I worked out with friends regularly, we had to talk to each other and BS to kill time in the gym. As a teen we would spend 2.5 hours doing a 1.5 hour workout. Once I became an adult, I didn't do enough heavy lifts that required spotters and all the accountments; there was no need to slow down. It stopped being a social time and the pace became part of the workout.
 
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moonarchia

moonarchia

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Noodleface said:
3 sets of 500 pushups has to be in the guinness book of world records
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Most push ups in one hour (male)

This record is for the most push ups to be correctly performed in one hour. This record is to be attempted by a male individual. This record is measured by the number of repetitions performed. For the purpose of this record, the outline below comprises one push-up: This basic principle applies...
www.guinnessworldrecords.com www.guinnessworldrecords.com
 
Noodleface

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Sludig said:
My biggest problem is building reputation so I'm not having to look up how to do half of those every time. Limited trainers that I've found out here that I could work with for a few months
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We all start somewhere. Just look up what you need to as you need it. After awhile you'll know how to do everything you need. I've never found personal trainers useful unless you're literally starting from 0.
 
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