Thanks man.

I do arm/Shoulders one day, and Chest the next. I'll try fitting it all into one workout.

A simple and easy way to do an upper body workout is

Bench press (whatever set/rep scheme you like)
Rows (whatever variation you want and whatever set/rep)
Overhead/Military Press (whatever set/rep)
Pull ups or Lat Pull downs (same as above)
Shrugs (same as above)

Then do some arm work if you feel like it. Usually I do a tricep and a bicep isolation exercise and call it a day. If I'm feeling froggy, I'll throw an ab exercise in there as well.

Oh, if you have arm work on shoulder day that can be acceptable. I thought you meant you were going in to do JUST arms for the entire workout?

Work your legs, pussy.

Oh yea, this too.

http://broscience.co/wp-content/uplo...en-legs-12.jpg

Another thing, ChocoHog: Your legs house the largest muscles in your body. Building and working those muscles will burn more calories than working any other muscle group.

Ever since the weather has been nice I walk at least 5 miles a day. Not having a car rules.

It's not the same thing.

Do some deep forward lunges, reverse lunges and squats, and do them with a pair of free weights in your hands.

The first couple weeks your legs will be screaming in protest but it will be worth it.

I'll do them with free weights but i'm not ****ing with the squat rack. **** that.

Start out with bodyweight squats for the first week or two.

Quit being a pussy. Get under the bar.

:facepalm:

That's fine. You can get into great shape just using free weights.

Finally broke the 20 minute mark on my two mile run at 19:54. I was fairly pumped.

I'm a huge pussy (as well as Jewish, and a nerd) and I use the squat rack.

Hah.

Yeah. I wonder why he's afraid of the squat rack. Unless you've got a degenerative knee issue or some serious back pain, I don't see why you'd avoid it.

I guess maybe he thinks it's intimidating.

In that case, he could join Planet Fitness. They've got free pizza every month!

I think my scale is broken because I weigh more every single day but in the last week I've been doing strict keto and my body measurements are way down.

Why? It's not gonna bite you.

The bar only weighs 45 lbs. Just use that at first to gauge if you can put more weight on it.

I got leg day in again. I was really just wanting to go to Happy Hour. I didn't even change out of my jeans. I just came home and did it and then I went to happy hour. I did lift and cleans, squats, apparatus quads and apparatus hams...All preceded by 100 abs.

Damn it though I forgot to do my step ups holding dumbbells. I've had a few shots of tequila but I think I'll do those right now. ..-

edit: Just did 4 sets of 8 reps step ups holding dumbbells. Now I'm done with my workouts for the day. /sip~burp~

I run 2.12 miles in 20 minutes doing warm up plus interval. I recommend it.

Warm up for 5 minutes at 5.6. Walk for 1 at 4. Run 2 at 8.0, walk 1 at 4, repeat 5 times. 20 minute workout, 2.12 miles.

My first mile is 6.3-6.5. It comes out to around 9-9:15. My second one is probably a quarter at 3.9 mixed with 7.5-7.7.

I was planning on throwing in your type of workout to build up my lungs eventually.

Hurt my back doing it in high school

Thought I'd chime in 18th day with 3 free days and down 14 lbs I also haven't had a beer in that time either.

What kind of diet are you doing?

I'm down right around 10.

Low carb,I gave you some great meal ideas a couple of pages back.

I'll take a look. Thanks!

I gave the low carb pudding a go....and I'm not really a huge fan. If you're doing low carb where you're only eating 50 carbs a day....then sure it works. If you're on keto.....it's not possible.

Sugar Free Pudding Mix - 24 carbs in the box.
1 cup of Heavy Whipping Cream - 8 carbs

Split it into 4 servings and it's still at around 8 carbs for the entire thing. Like I said....not bad unless you're on keto.

Interesting the heavy whipping cream I'm using is showing 0 carbs

There's trace carbs. On mine it shows less than 1 per serving. The serving size is a tbsp though. You multiply that by 16.....and there's going to be carbs.

As for me I don't even split the pudding into 4 servings,it's more like 20 as I have maybe a tablespoon a night just to have a little something sweet.

I've been going to the gym every night this week and still weight the ****ing same.

Give it some time man, 1 week is nothing lol.

The <50g keto thing is just a baseline, you can go higher if you active. I've gone up to 100g/day in the past on low carb and have been fine. Whenever I went ultra low around 30 or less, I felt like shit and gym performance suffered.

Eat less.

Your anger is good though. Let it flow. You need to get mad as hell at your fat.

I saw Sams Club has 5 lbs EAS Whey Protein for $19.91, chocolate and vanilla.

Going to try this again. I have been struggling with diet for a couple of years, and having type 2 diabetes, I need to get it under control sooner rather than later.

We bought a VitaMix blender this morning since it was on easy pay. I hate cooked vegetables, but I have had green smoothies in the past, and did not mind the taste of them. I like baby spinach, and the taste of it is easily covered up.

My weight is up to about 290. I would love to get it down by 50 pounds or more...my doctor says I need to drop a full hundred--but one step at a time.

I am thinking if I have a smoothie for breakfast, a normal lunch, and a smoothie for dinner, that might optimize results--I would not be eating late at night, and I would be getting a ton of vegetables into my system. Use just enough fruit to make it taste good, and the impact on my sugar will be okay, especially compared to the crap I currently eat.

I love food though---I am hoping this can help me get more control of what I eat.

I wish I did not suck at this.

I've finally reversed the weight gain and started losing. Down to 193 as of yesterday. I probably should have actually stood on the scale for my starting weight. I think it was probably closer to 205 than 200, but I just estimated to start.

Best thing, though, is that six pack is starting to show again.

Worst thing: I bought some really expensive denim right after Christmas which fit perfectly. Between weight loss and the inevitable denim stretching... it's not as form fitting as what I'd like it to be any longer.

Bonus thing: cutting out booze during the week has really helped out with my productivity, which is important since my wife is opening a second storefront for her business, and I'm busy as hell with that at night.

I could tell people really gave a shit about this when I posted it originally but figured I'd update anyway.

The bp meds brought my bp down to a safe level almost right away. Two weeks of the thyroid meds (levo) has done nothing that I can see or feel. My weight was dropping at the same low rate after I started them as before.

I'm on the third day of the T replacement (AndroGel 1.62%). I wasn't expecting much because I am starting out with a half dose just to make sure I tolerate it but - wow! Even on the first day, I felt much more alert and more energetic. Even though my sleep hasn't been good two of the last three nights, I still feel much better.

The only downside is that slow weight loss trend is going the wrong way the last two days. I doubt it is fat, though, as hitting your body with a powerful hormone is bound to shake things up a bit.

My Mom has to take medication for hypothyroidism.

Thyroid problems run in our family so it didn't surprise me that I was low. Apparently it takes a while to figure out the dose. I sure haven't noticed a difference.

Everyone can start posting their weights starting tomorrow and I'll update the OP on Monday.

I only weigh-in on Fridays. 181 today.

I weigh in on Mondays, but I'll just use last Monday's weight for today. In at 265, down 8 lbs. for the month.

214.4 lbs today. Gonna be on the road this weekend so will miss the weigh-in on the 1st.

Get those weights in you bastards.

I won't weigh in again until tomorrow. I'm kind of dreading it, though, because I fatassed it this weekend. The wife was out of town, so the boys and I sat around and played videogames and ate shitty food. Then the superbowl last night. And drank 12 beers total through the weekend, which is two times as much as what I'm trying to allow myself on the weekends. Anyway, feel like I lost my badass edge over the weekend, but I got up this morning and punished the shit out of myself with some brutal kettlebell complexes.

I broke ketosis this weekend. I knew there was no way I was going to make it through the weekend eating low carb. No big deal....back to it starting today.

231. Didn't exactly try very hard.

I should've never bought my wife a kitchenaid mixer for Xmas. Every day there is some awesome food in our house now.

Down 7 lbs.

43 to Go.

Yesterday was one of my scheduled Down Days (< 500 calories). I wasn't sure I was going to make it since it was Superbowl Sunday (and my birthday) but I stuck with it. I was rewarded by seeing 213 lbs on the scale this morning.

The weight loss started slowly but is starting to pick up some steam now.

I don't have a working scale, but I'm doing well.

190

I'm down to 248. 12 lbs down in the first month.

Went ahead and weighed myself this morning....heaviest I have ever been, which is depressing on multiple levels--

298.8

The Vitamix ships on Friday, so I am hoping that will jumpstart a radical diet change.

I see a new Dr. on Friday for a check up (insurance changed)--my old one was wanting me to drop at least 100 pounds, and that was when I was weighing 280-285.

I am not even sure what my first weight goal should be.....25 pounds? 50 pounds?

On a good note, things are going really well with my work--but because of that, I am doing some travelling over the next 3-4 months, and will be gone 3-4 days a week--so I have to figure out how to get on a diet track and travel.

Definitely feeling lost at the moment--going to start getting veggies and fiber in me via the Vitamix, cut back on other food, and see where it goes, but I think I need a more concrete plan.

Buy a pair of jeans that is a size lower than what you are currently wearing. Try to make it the same brand and whatnot so it's an apples to apples comparison.

That's a good goal to start with.

Don't eat it.

I actually have a pair of Levis that no longer fit---they are nice jeans, so I think I will start with those.

Great suggestion! Thanks!

Just a suggestion, but have you seen the Johnson's Up Day, Down Day (JUDDD) diet?

http://www.johnsonupdaydowndaydiet.c...-the-diet.html

It's a form of intermittent fasting (IF) when you eat what you want one day and then limit your calories to 25% of normal calories (usually around 500 calories) the next. There is a calculator on the link above to calculate calories for up days and down days. Studies also show that the diet preserves lean mass unlike some diets.

There are some newer versions of the diet like the Fast Diet and the Every Other Day Diet.

People assume that if you only eat 500 cals one day, you would be ravenous the next. However, that just isn't true. Studies show that people only tend to eat about 110 - 125% of normal calories on the up days.

The nice thing is you can still eat what you want on the up days, so you aren't cutting out of bunch of stuff that leaves you feeling deprived, which derails your diet. It's also really flexible. You can re-adjust your up day, down day schedule as needed.

Your Vitamix would come in handy for the down days as shakes and smoothies are a pretty good way to get your 500 calories but still be filling.

I'm doing something similar to this. However, I like having fixed up days and down days so am doing a 4:3 schedule with down days on Sunday, Tuesday and Thursday. It means having one fewer down day per two weeks but it's worth having the fixed schedule to me. It makes meal planning easier imo.

I wonder how much this would slow your metabolism?

The whole "slow your metabolism" thing largely comes from extended calorie restriction and lost weight. For one thing, as you lose weight, there is less mass, so it the metabolism compensates. That isn't really the diet's fault as it is just a natural result of less mass to support.

Alternate day fasting (ADF) has been shown to be one of the better ways to prevent slower metabolism from lower calorie because you are going over your daily calorie requirement every other day. You are only restricting one day in a row and then going back over the minimum calories the next.

One low calorie day isn't going to slow the metabolism. There is actually a slight energy boost on the down day, which makes sense from an evolutionary standpoint. Humans would have died out if their energy tanked from one day of not eating. They wouldn't have had the energy to go look for food.

A lot of people that do ADF note having extra energy on their down days and I have noticed it too.

222 this morning. I've only had one soda since New Year's Day. I ate so much junk food yesterday, I figured it'd be much higher.

Ps I made homemade flautas for the first time ever. How did I know these were sooooo good? (Fatty McFat).

Still at 246

288

Down 10 to 196 - which is amazing to me considering that's just from eating well and cutting out booze and soda. If I ramp up my exercise i'll make it easily.

Already made the switch from 36 inch jeans to a few old pairs of 34's I kept around.

I wear 34's at 198, tend to carry weight in my chest. I really hate that.

253. I gained back a couple of pounds over the weekend, but it was worth it.

Lifting week 3. How long before I see gains?

You should be seeing them already. Getting enough protein? Lifting heavy?

If it's not hard, you're not doing enough.

Want to know what really sucks? I'm 6 feet tall and wear 42's at 215. I haven't been below a 40 waist since I was 25, around 175 and thin as a freaking rail. Once I passed 200 for good, every pound headed straight to my belly. I've been within about 5 lbs of where you are now the last few years and still wore 40's.

I'm down to 176. Looking to change my exercise routine up some now. Gotta tone up some now.

Wow, I'm also 6 feet tall, weigh 40 lb's more than you and I wear size 40. How is that?

Got back after it yesterday after finally drinking beer and loading up on some delicious carbs Super Bowl.I was a little nervous to get on the scale this morning but 224.8 was the reading so I'm very pleased.

It's genetics, dad's side of my family are all pear shaped, and that's how weight settles on me.

Believe it or not, when I was 175, I still had a 38" waist. Not fat at all at the time. Now of course is a different story. I'm like balloon man these days. But I can't remember ever wearing anything smaller than a 38, although I must have in high school.

Totally unrelated note I just had a crazy bike ride, 18.85 miles (indoor) in 61 minutes. Added a minute to Saturday's ride and somehow covered an additional 1.34 miles. :eek:

No bearing on this thread, but I was shocked enough to share.

198

I definitely think it's largely genetics where you carry your weight. I DO sometimes wonder if it's also related to preferred mode of exercise (or maybe preferred mode of exercise is also related to genetics).

I know you predominantly cycle. I have tons of friends who are pretty into cycling as well (some of them do ridiculously long and strenuous races). As such, I'm in the cycling community quite a bit as I help out with races on occasion.

A lot of these guys and girls who are amazingly fit and in ridiculous cardiovascular shape have pear shaped figures. Now, I know that professional cyclists are crazy ripped and lean, but I've seen a lot of semi-pro/amateur cyclists who are rather large from the gut down.

Contrast that with runners (and mind you, I'm not a runner). You'll rarely see a really competitive runner who is anything but super skinny. I'm just curious if maybe the act of actually moving your weight in a running motion affects your body/physique differently than cycling where your body is supported by the bike. Curious if there's any research on this (and I should probably take this over to the Fitness thread and ask Silock as he'd have the answer).

That could be the case in general, but I don't believe it's been the case with me, specifically. I've only been cycling since 2009 or 2010. I was a runner prior to that but hit a point where it was too much for my knees to handle so I switched to cycling. Even when I ran (mostly in my 20s, but some in my 30s) I still had the same figure.

I don't do much of anything these days (yet...) for my core or upper body, however, which I'm sure has an impact on it. I have extremely developed/muscular legs, but not much definition above the waist. We'll see what I look like a few months from now. I'm actually getting started with pushups this morning.

It's a minor miracle I'm doing anything this time of year, this is usually when I sit on my ass and chow down on fast food, but I haven't gone out to eat in 2015 and I've already biked 160 miles this year (targetting 2500 total by year's end). Which I think will really pay dividends in March and April, when I'm usually just getting started.

I got stretch marks from my biceps to my chest must be doing something right :thumb: