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    1. #21
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      Skullbaby's Fitness Progress

      Day 4 of healthy living and feeling good. Weighed in this morning at 198 lbs, so the sugar spike/water weight seems to have fallen off, and I expect to see the weight come off slower from here. Assuming I'm super diligent, probably a pound a week, two at most. I'm viewing every 5 lbs as a milestone, every 10 as a BIG milestone. Just as I'm viewing every week as a milestone and every 30 days as a BIG milestone. Seems to help me to view it in chunks like this. While I'm on this "cut", my ultimate overall goal is to get down to a lean 170. I'd be leaner than probably any time in my life, ever! But, a day at a time is the best way to focus. Going from 200 to 170 is sure unlikely to happen in 90 days anyhow, it'd probably take closer to 6 months, again, assuming ultimate dedication to the protocols.

      I've been learning to count my macros using the scale and app, and I'm really liking it so far- it appeals to my OCD need for detail and documentation. I'm shooting for right around 1760 calories per day and have been doing good hitting that so far. It keeps me just barely satiated, but enough that I don't go crazy and binge.

      Workout wise, I've switched to the RPT style workout while on this cut. From all my reading, this will be the best way to maintain all the muscle I've gained over the past few months while on this calorie deficit cut. (I obviously want my body burning fat, not muscle).
      Saturday was squats and pullups- worked to 80-90% effort- I was hit all my upper rep counts (just barely). That means I'll be increasing them next week. I can now do 4-5 pullups, which makes me happy just because a few months ago, I could do 0.

      Very sore yesterday but feeling good today. Back to the gym for bench press and dips today. Speaking of gyms, I tried out a new gym that's closer to my house just cuz I'm getting tired of the drive to the other gym. This one is an OLD SCHOOL gym. Built in the early-mid 40's. All the equipment was welded by hand! ANd their dumbbells are the old round spherical kind, like circus strongman style. Old, crusty dudes working out there, along with young guys and a few elite powerlifters. It was grungy as HELL- like if Mick, from the Rocky movies, had a weightlifting gym instead of a boxing gym. The weightlifting champions on the wall are all faded photos from the 40s to 60s- "golden era bodybuilders". The place has a charm to it, and I sorta like it. The owner was friendly, showed me around... A couple guys were friendly and chatty with ,me, talking a bit of shop. Definitely a friendlier vibe than the hardcore other gym, so I may switch membership, though the other gym has boxing and more elite bodybuilding training that I may take advantage of when I'm more advanced.

      OK, off to the gym, then Chipolte for a big ass burrito bowl. 500-770 calories including proteins, fats, and complex carbs. Yum.

    2. #22
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      Skullbaby's Fitness Progress

      Day 7 of healthy living. Feeling pretty great. I notice I am insanely responsive now to things like exercise, food, and coffee, any stimulants or sweetness etc. in foods. I always thought people were kind of deluding themselves when they said things like "vegetables can be delicious" or "exercise endorphins can feel amazing, like a high". Turns out that now that I'm free of alcohol and junk food, it's all true and I feel it all immensely and acutely now. It rocks. Not that i'm eating sugary desserts right now, but the last time I did, I had a few bites of sugary pie, and had what felt like a body orgasm. Sorry if TMI but wow it was amazing- it felt like the body high you get with orgasm. Intense. It really felt like dosing on a recreational drug, which of course it kind of is. So I won't do that very often. But regular foods themselves provide a lot of pleasure now. Berries and fresh fruit are like candy explosions. I also feel really insanely happy after a workout, and while drinking coffee.

      So, I thought I'd get all that down in my fitness journal, to remind my future self of all this in the case that I'm wanting to fall off the wagon, either with alcohol or with junk food (and one always leads to the other). Don't do it, jackass. Healthy living is much better.

      Fitness wise- feeling in the groove. Did a whole week of RPT lifting, including deadlifts yesterday. I can do 5 or 6 pull ups now depending on the wide/close grip, and about 15-20 dips. All my lifts are improving, and I'm feeling nicely sore for a day or two after a workout, but in that good way. The way that feels like my body repairing itself, making myself stronger. I'm even noticing my muscles growing and my body fat shrinking. I can physically feel it and visually see it, a little bit.

      Body weight today- 199 lbs. Ate too many carbs the last couple days. Since I'm on a cut, I'll focus on getting more calories from healthy fats/proteins/veggies and restrict my carbs a little more- to approx 100g per day, maybe a touch less. Just enough to keep my energy and feel good but not store fat. Learning all this about counting macros etc is really informative and I'm liking it a lot.

      Last thing to mention is that the soreness in my lower back and hips, mostly on my right side, is still noticeable, though better through doing more stretching and yoga. I've decided to do yoga on all my off days. So, I'll be doing something active every single day. It'll look something like this-

      Sun- sprints/cardio
      Mon- weights
      Tus- yoga
      Wed- weights
      Thurs- yoga
      Fri- weights
      Sat- yoga or off

      Or some variation of this. 3 days lifting, 2-3 days yoga, 1 day cardio.

      I'm keeping physical exercise and healthy nutrition as priority #1. Every single day, dude, every single day. That's the only way I'll do it.

    3. #23
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      Day 9- hopefully there's something to this macros thing after all. Today the scale finally dropped a bit- 195.6 lbs. Nice!

    4. #24
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      Fantastic, Skull! You're doing a great job staying focussed, meeting your goals and tweaking you plan when necessary-- fine-tuning, I should say. I hear you with the natural high! I've also been lifting weight a lot more-- and concentrating on constructive cardio and doing yoga a few times a week. Cut out gluten and dairy and I feel sooo good! It's such incentive to keep on going, isn't it? Thanks for sharing and keeping up this thread!!

    5. #25
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      Day 10- 194.6 lbs. The scale is dropping nicely, finally. That makes me very happy. When I hit the 190lb mark, that'll be the first time I've been at that weight in probably... 10 years at least. Even my 36waist jeans are feeling loose. I can't wait to hit 34....32... 30?!? That'd be a total trip. (At my biggest I think I bought 40inch waist jeans... or maybe it was 42?) Anyways, a lot of my clothes are pretty big and saggy now- my belts are using holes that they haven't seen in years... I'll likely have to buy new clothing soon. Wowsers.

      The MyFitnessPal app recommends that for a man of my size, I probably eat 2200-2400 calories/day to maintain my big weight, so to lose weight, they're recommending 1760, which is between a 15-20% decrease. As I understand it, that's on the higher-yet-safe end of a calorie deficit. It is on the aggressive side, though. I've been clocking in right around 1800 most days, and I'm happy with that. I'll continue to do it for the rest of November (giving myself a big carb/calorie refeed on Thanksgiving, of course). Maybe I'll do a week of higher calories early December, as I've read that helps, then back on my cut diet through the end of the year and into January.

      I've noticed that keeping my carbs under 100grams requires me to be more focused than I thought- my veggie juice alone has 30 grams. Adding other veggies etc gets me close to 100grams already. MyFitnessPal, along with my food scale, has really been helpful to figure all this out. How did people do all this, before digital technology??

      I feel really good off of sugar and gluten, and regulating my calories/protein/carbs etc.. Some days I feel so incredibly focused, it's like I'm on a drug. Focused sobriety/health does actually work, who woulda thought... Some days, the focus/energy is so intense, I feel like a fitness charicature, like Rob Lowe on Parks and Recreation. It makes me want to read that book "Spark", about the mind-exercise connection (I've got it downloaded, I think I'll start it tonight). I've noticed that sometimes I'm going a mile a minute, and I need to slow down a bit. Like I need to consciously slow down a bit to talk with my GF, who's at a more "normal" level of energy, cuz otherwise I'll drive her crazy. It's good to feel the energy level of others and try to match them when in conversation.

      Exercise-wise, I had a good day on Friday. Added 10 lbs to my bench, and topped out just under my rep goal, so I know I'm at just about the right weight. I also decided to add shoulder presses, as I'd like to build my shoulders (eventually looking for that "V" shaped taper...) Worked to near-exhaustion and was hardly sore at all the next day... must mean my body is taking well to exercise. I've been slacking on the yoga, missed it two days in a row now. My lower back/hips are not happy. I'll give them a big stretch today. Also today is cardio/sprints... I'm not looking forward to doing them. I just want to skip them. But, like with most things I procrastinate on, it probably means I should make sure to make them a priority. Make it so!

      Best to all.

    6. #26
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      One other note... I've been looking forward to adding some form of martial arts, starting early next year. I've found quality schools for both Krav Maga and Brazilian Jiu Jitsu in my city, as well as traditional boxing instruction... I'm looking forward to doing something fun and useful with this strength I'm building. I'm also interested in aerial circus, which is much more artistic/beauty focused but would really develop strength/flexibility/balance. Though I think I'll do that after spending some time with an aggressive martial art, as that will help me on my quest to further build the self-confidence I'm looking for. Anyway, just looking towards the future on those, as I've pledged not to add anything new til next year, giving me time to finish a bunch of random stuff in my life that needs finishing.

    7. #27
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      lifechange;1583487 wrote: Fantastic, Skull! You're doing a great job staying focussed, meeting your goals and tweaking you plan when necessary-- fine-tuning, I should say. I hear you with the natural high! I've also been lifting weight a lot more-- and concentrating on constructive cardio and doing yoga a few times a week. Cut out gluten and dairy and I feel sooo good! It's such incentive to keep on going, isn't it? Thanks for sharing and keeping up this thread!!
      Thanks, Life! I appreciate your comments Good on you for lifting as well as cardio/yoga. What kind of lifting routine do you do? Glad you're feeling good on a similar eating plan as I am! As for my staying focused... the only reason I'm able to do so is that I found the right combination of tools to stay sober. For a couple years prior, I'd undo all my fitness progress, every single week, with a couple beer binges (and subsequent hangover/junk food binges) every week. it was 1 step forward, 1 step back, for literally like a year. Right now, I'm just not giving myself the option AT ALL to drink, via Antabuse, and that's made all the difference.

    8. #28
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      Skull, I did EXACTLY the same thing! I would have such great workouts and would feel great and then I'd f*** it up with alcohol. I'd be ok for the first 3-4 days, then drink and be back to square one a week or 2 later. I thought I'd go insane! I did that until 71 days ago!! I've only been back into focussed working out for about a week and a half. Like we've experienced, the sugar and unhealthy carbs was also doing a job on my body. I didn't have enough energy on that roller coaster. I'm doing a fairly standard split with biceps/back, legs, chest/triceps, gluts/shoulders, abs every couple of days-cardio 2x week, yoga at home. I'm still trying to find out what works out best for me-- I have to be flexible because I don't have so much time when my kids are with me (I have dual custody with their father). Anyway, I feel like a thousand bucks! And I hope you keep posting your dailies, so I can continue to steal ideas from you!!:H

    9. #29
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      Skullbaby's Fitness Progress

      I'm hiding from exercise. I'm in the Fitness Protection Program.....Ha! (Not really....Tony ) Keep up the good work !

    10. #30
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      IAD;1583592 wrote: I'm hiding from exercise. I'm in the Fitness Protection Program.....Ha! (Not really....Tony ) Keep up the good work !
      Ha, that is hilarious! At least the dawg is getting some exercize Thanks for posting, Tony!

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