Week 1 – Setting Goals
Glibernauts and Lady Glibs, are you prepared? GlibFit returns with a lower budget, straight to Netflix sequel starring Ted McGinley! Can you feel the excitement?!?
Week 1’s Real Talk – Trust the Process
Most fitness challenges tell you to commit to some goal. Lose 10 pounds in 10 weeks or something like that. I think that’s a bad idea. Instead, I’m going to challenge to you commit to a process.
Don’t tell me you are going to lose so many pounds, or increase your squat by so many pounds, or nail that hot crazy Korean chick you know you shouldn’t. Tell us what you are going to do.
First thing – pick your goal. Is it weight loss? Or is it fitness? Weight loss is the process of depriving your body of energy so that it converts fat stores into energy. Fitness is the process of picking things up and putting them down, using excess energy in your diet to improve your heart, lungs, and muscles. These are not the same things. And while they aren’t mutually exclusive, most people should pick one as their goal. Not both.
Is your goal weight loss? Cool. What are you going to do to eat less? Keto? Food tracking? Fasting?
Is your goal fitness? Cool. What are you going to pick up? How are you going to move your flabby, disgusting, pale body?
Are you such a fat out of shape fuck that you can do both at the same time productively? Cool. What are you going to do?
In the comments, tell us where you are at and what you are going to do for the next 10 weeks.
If you followed GlibFit 1.0 and the comments, you know that I am such a fat, out of shape fuck that I could do both. Yay. I’ve been doing this for the last six months, and I’ve picked up a thing or two in this time. I’m not an expert, far from it. But I’m a fan of the wall-thrown spaghetti approach to life. So for the rest of GlibFit 2.0 you can expect wholesome programming where I lay out one thing that’s worked **for me.** You can take it or leave it.
So here’s my status and commitment. I’ve gone, so far, from 422 lbs to 336 lbs and from about 50% body fat to about 35% body fat. I’ve discovered tendonitis in my knee and I’ve greatly reduced pain from it with bodyweight exercises. And I’ve totally wrecked my metabolism in the process.
So my goals are to get my metabolism on track while maintaining a much smaller and more reasonable calorie deficit (eating 2800 calories for a 750 deficit instead of 1800 eaten per day), while going to the gym six days a week. Six days I’ll do the PT, four days I do upper-body lifts, and three or four days I will do cardio.
Don’t know what to do to lose weight? Go read this. Don’t know what to do to start improving fitness? Go read this.
Bonus 1 Week Challenge
Log your eating, or log your workout, for one week. Keep track of what you are doing, and then at the end of the week look back at what you did. Are you happy with that?
I like this approach. Scott Adams calls it “Goals are for losers, systems are for winners.”
“Is that guy dead?”
“That’s no excuse. Get back to work you lazy corpse!”
/Elbonian Factory Visit
“from 422 lbs to 336 lbs and from about 50% body fat to about 35% body fat.”
That is impressive itself, Great work! keep it up,
/Too skinny to play
Seconded! Always impressed with that level of motivation; it takes real tenacity to make that happen. Good on ya!
Your goal does not need to be about weight. Mine is only tangentially.
Go click on the link for the bodyweight fitness recommended routine. I bet you can progress on every single exercise by the end of GlibFit 2.0 unless you are a professional acrobat already.
Adding my encouragement, Leap! That’s a fantastic achievement. If you can lose 86 lbs, you can definitely keep going. Great job!
I realized I’d let myself slip with regards to my workout and my diet. This had negative repercussions. My current task is to get both of these back on track. The hard part is that I love foodand hate manual labor.
Don’t we all
I’m going to drink tonight and think about this. Get back on it afterwards.
Amen, Hyperion!
Actually, I just finished my workout. I’m now enjoying a good IPA (yeah, yeah, I know).
Folks, my system is pretty boring. But, it works for me. I essentially follow a Starting Strength linear progression novice program. I lift three times a week (Monday, Wednesday, Friday), adding 5 lbs to each lift each workout. I squat and deadlift each workout. I alternate bench press and overhead press, e.g., bench Monday, overhead press Wednesday, bench Friday.
Late last year we got a squat rack so my wife and stepson can lift as well (my stepson’s working out in the garage now). I started Dec. 6, but had to reset Feb. 26th this year. Like an idiot, I hadn’t been videoing my lifts until mid February. That’s when I noticed I wasn’t squatting low enough (just below parallel).
So, here’s where I was at 2/26/18 (figures are for worksets, not warm-ups):
Bodyweight, 197 lbs. I’m 6′ tall.
Squat, 3×5 @ 165 lbs
Bench, 2×5 @ 80 lbs
Deadlift, 1×5 @ 195 lbs
Here’s where I’m at today:
Bodyweight, 204 lbs (trying to get to about 210 or 215 lbs).
Squat, 3×5 @ 320 lbs
Overhead Press, 5×3 @ 145 lbs*
Deadlift, 1×5 @ 350 lbs
*Overhead press has been getting harder. A couple weeks ago I had to switch from a 5 rep work set to a 3 rep workset. Today, my 4th and 5th work set failed at rep 3. I had to rest a couple minutes to finish each. Damn!
The toughest thing has been trying to eat enough to gain enough muscle mass, which I’ll obviously need to get to heavier weights. At some point. I’ll plateau on my lifts. At that point, I’ll change my strength training. Helpfully, Mark Rippetoe has already published a book for this (Practical Programming for Strength Training).
I try to eat a paleo type diet. And, I’ve been making a whey protein shake after each workout to help supplement my protein intake from steaks, chicken, pork, fish, and dairy.
I rarely eat pasta, and almost never eat bread. Of course, today my stepson and wife wanted pizza! We rarely eat sweets, We’re pretty good at eating fruits and veggies, and rarely eat sweets/candy. When we do allow ourselves an indulgence of a sweet treat, I’m diligent on choosing things made with sugar or some healthy substitute (no high fructose corn syrup).
Beer, however, I’m just not willing to give up.
*You may notice the math doesn’t quote add up from my reset workout to today. I did miss a few workouts (getting sick, and once when we had lots of work for our housewarming party).
Sorry, last update. My bench was at 3×5 @ 145 lbs Wednesday. At my reset, my press 3×5 @ 70lbs (2/28/18).
Woohoo! GlibFit is back!
Thanks, Leap, for taking on the cat herding gig this time around. Thanks, Trashy, for originating the concept and getting us all started with The Original GlibFit.
My goal remains the same: 90% plant-based eating.
I actually have a jump on it. I’ve been successfully 100% plant-based since May 1.
I set a 60 day window to see if it improves a health condition. At the end of June, I’ll evaluate.
In the meantime, I track a ton of things: food, micronutrients, BP, pulse, 2-lead ECG, blood glucose, sleep, oxygen saturation, symptoms, weight.
I’ve been using Cronometer (as linked above) for several years, as a paid Gold member. I love the level of customization, especially for micronutrients.
Here’s wishing everyone the best in reaching or surpassing their goals!
I think I’m in love.
Think? *sigh*
Are there any plants that lay eggs?
I really thought that Presence was pretty bad compared to Physical Graffiti or I-IV or Houses of the Holy.
^^^Winner! ^^^
Agreed. I LOL’d.
Hence, OMWC’s problem. Well, that and cheese.
What we need is the official GlibFit Watch. *looks at watch, watch displays ‘how many beers is that now, fatty!?’ Fuck you, watch! Watch displays ‘Stop drinking beer, switch to bourbon, it’s less carbs!’ Ok, looks at bourbons on shelf, trying to decide which one… turns off watch, vows to try again tomorrow…
Every time I’m about to buy something, it can say “cut spending, asshole”.
A new credit/debit card. The budget credit card. You set the spending limits for each type of expenditure and your credit card will be declined if you go over. Since the credit card companies depend on borrowing this will never happen and the people who need it will find workarounds.
I’ll try whatever plan you got. Just don’t ask me to cut back on the booze.
The problem is beer, because it has lots of carbs. It’s also my fav beverage. Also, I don’t drink liquor most of the time because I lose track of how much I’m actually drinking. I put 6 beers in the fridge and 2 are left, I know I had 4 beers and it’s a week night, so I’d better stop. With liquor? I drink it straigh, just pour in glass with a couple of cubes. Now I don’t remember if I just had 2 splashes of bourbon in that glass or 3, or was it 4? That’s why I save liquor for nights when I don’t have to get up and go to the office or even drive the next morning.
I love sitting at a bar and reading, or shooting the shit with a buddy. I like the atmosphere, I like people watching, and I love a frosty draft. I like making believe I’ll flirt with the cute bartenders. So I compromise, have a couple pilsners, then go home and make a salad.
Or just cash it all in and douse a plate of fries with ketchup.
I like sitting at the bar also. I frequent our local tap house, well, 2-4 times a month if that is frequent. But I drink at home, so that’s not really contributing to the sin.
Agreed (minus the frosted glass). Having pints with good people is a lot of fun.
Tracking calories has made me pretty much give up beer. I almost exclusively drink whiskey now. I rare G&T, but I was surprised to see how much sugar in tonic.
I’m discovering a newfound love for Wild Turkey 101. It’s just smooth enough to drink neat but still assertive enough to come through in my mixed concoctions.
I just picked up a fresh bottle 30 minutes ago.
I’m at 225 and would like to get back down under 200 without losing muscle.
My problem is a lot of body aches lately that are making exercise difficult. I don’t think it’s my diet. I might need more sleep.
During the winter I was doing the elliptical machines pretty hard. That got me better at doing the elliptical machine without any other obvious benefits. For the summer, I think I’m going to replace the elliptical with walking / hiking. In the gym I’m going to reset myself on the Big 5 lifts with less weight for a while and a focus on form.
GlibFit returns with a lower budget, straight to Netflix sequel starring Ted McGinley!
Could be worse.
Give it another year or two; they’ll crank out a movie remake that will suck just as hard.
I have come to like the idea of having the goal be adherence to the process / plan rather than the outcome. Many times outcomes are out of our control but sticking to the plan is in our/your control.
If you don’t have a goal, you can’t develop a process to move in that direction.
Plan: peace in the middle east. Process: war in the middle east.
I would say the goal should be to be as fit as is realistically possible with respect to your body type and age *and/or* lower your body fat percentage to healthy, sustainable levels. What they are getting at, IMO, is that needlessly specific goals are often frustrating and therefore abandoned or realized and then all progress stops. It’s about aiming for the 200m target rather than the 50 ft target.
I have seen many people start with the best of intentions, but set goals that were not just unrealistic for them, but unattainable for most people, and then quit when results didn’t follow almost immediately. The most important thing is to be honest about your limits, and pushing yourself as close to that (and even over occasionally) without injuring yourself. tailor your plan to work with that, and set realistic expectations that will provide you with successes and the motivation to keep going. Remember that a marathon is run one step at a time..
To mean that, what you are going to use to judge whether you did a good job or not is that you worked the plan. The actual outcome is less important.
This is what I have been doing. Weighing and measuring myself, weighing and recording food is not good for my mental health and results in me behaving in pretty self-destructive ways (fasting for days to make a goal etc.) Instead, I now focus on making healthier behaviors like eating vegetables, getting enough sleep and so on, habits. A side benefit is that I have lost weight as a result (very slowly), but it is NOT the goal. Physically feeling better *is*.
My goals this GlibFit: 1) Get at least 7 hours of sleep each night. 2) Stretch at least 4 times per week.
I didn’t have self destructive behaviors, but I would get terrible anxiety when my metrics weren’t lining up with my goals. I know that weight loss is a very complex action that has a bunch of inputs and outputs (only one of which is actually weight). When the number on the scale was not doing what I wanted, I knew I had too many knobs to mess with and no direct feedback.
I should add better sleep habits. I track it, but mostly to just to look at it and say, “Huh. I should sleep more/better.”
My diet these days is *mostly* low-carb, mainly on account of preparing my own meals in lieu of eating out now that summer term is underway. And by preparing my own meals I mean grazing from 32oz tubs of dry-roast peanuts I buy from Walmart for $5. Not even McDonalds can compete on dollars-to-calories. I’d be eating Crisco before I found better value.
I’ve been fasting as well, ~16 hours between eight in the evening to noon. Is it helping? Hell if I know. but I’m down a pant size and working on another, and I haven’t started working out again.
Good job, man. Cycling, sprints and sports for me. Just 10lbs more than I was in high school. Small kids around to play with helps. Now about my case of beer a week habit…
A Case a week? Piker……
I may be in a river in Egypt as they say.
They’re metric cases, so you gotta factor in the conversion factor.
OK, so I’m stuck at my current weight of 198, down from 230. So basically, I lost 30 lbs from Sept 2017 to March 2018 and then I’m just stuck there. I know what to do, I need to cut down on beer. It’s just that I refuse to do so. It’s a tough situation. I need to lose another 20-25 lbs.
You gonna realize your lifelong dream as a ballerina or what?
Doesn’t look that way. I don’t even look that great in tights anymore.
Yeah, knowing your height might allow me to better gauge your situation. I myself hover around 190, with low body fat and some muscle, and while age has cost me more than an inch in height, I am still tall enough that 190 is a very good weight for me at my age.
On another note, while the focus here is on weight loss I wonder how many people have seen a reduction in the usual medical barometers of bad health (A1C, Cholesterol – good and bad, liver function, and so forth). I ask, because I had a recent physical, and my doctor was flabbergasted that as I age these numbers that are all in a good range already, keep getting better. Well except for liver function. That one has taken a nose dice, but I told her I am not giving up my bourbon. Might as well kill myself if I have to give up all vises.
Bourbon is no carbs, so that’s probably not an issue. Beer is the issue with diet. While liquor has no carbs, typically wine has 3-4 per serving, beer has a massive 12-13 per serving. So 4 beers, there’s 50 carbs.
Between Dec 1 and a week ago:
CHOL/HDL ratio: 4.1 in Nov->2.8 now (most predictive of cardiovascular risk. 4+ is danger zone, lower always better)
Cholesterol 164->115 (std range 89 (std range 56 (std range 41 (std range > 40, medium predictive value)
Prediabetic to normal blood sugar.
150ish/90ish blood pressure with 4 meds -> 123/85 with 2 meds.
Most of my other biomarkers were good when I started.
speaking of food, the Farm Bill dies in the House!
https://twitter.com/sahilkapur/status/997508328354967552
Trump continues on his bull in the china shop rampage.
Trump supported the Farm Bill.
That was 52 dimensional 5-D voodoo chess. Of course he wanted to wreck it, it’s all he does, wreck, wreck, wreck, kulaks and the chief wrecker!
Death to farms!
Women and children hardest hit… for reasons.
Hopefully it died to spite him, muhuhuwaha!
Sounds like it died because immigration.
Yay
Fucking A! Great news. Why the fuck there even a farm bill!?
Thanks for the info Leap. Bulging discs have limited my abilities over the last few years but now that I’m relatively pain free I’m trying to implement some more exercise to my morning stretch routine. My latest purchase is a high density foam roller for massaging muscles. I think it helps? Anyway, since the scale read an all time high this morning I need to do something. Changing my diet is probably a good place to start. If anyone has any advice on tracking calories I would appreciate it.
It’s really just a habit one needs to develop and be pretty strict sticking to. Sometimes people modify what they eat just so they don’t have to write it down. But, seriously, having the data makes it possible to change it.
Having to keep track of some micronutrients makes me better about tracking than I would otherwise be.
Cronometer allows me to input my recipes and get the nutrient info. I can also change serving sizes on the fly and see how that affects the calorie content etc.
Along with searching the database, one can also scan UPC codes for packaged foods and enter items that way. Super easy.
Thanks, Leap! I like the idea of creating a process – good habits are more important than a discrete goal.
Training: I was planning to do an all bodyweight program for this, but I changed my mind. I’m going back to 5/3/1 with primarily bodyweight assistance exercises. I love lifting and I like to know exactly what my plan is each day. I am planning to do a couple interval days per week and increase my walking, now that it’s not fucking winter.
Diet: I am going to go strict keto to see what happens. I don’t track as much as SP does, but I do have some recent bloodwork to use as a baseline. I already eat probably 80% keto, but the beer kills me. So, no beer and no booze during the week 🙁
Sleep: My biggest challenge. I need to improve my sleep habits. I’m gonna start by going no screens for an hour before I crash.
Good luck and kick ass, all!
Be cautious when drinking after being strict keto for a bit. Your tolerance will probably go way down.
And make sure you have no kidney problems….
Straight keto when you have kidney issues can result in serious problems and even death..
straight keto would make me feel dead – a lot of my favorite things are carbs.
I’ve done it before and you can lose weight really fast. That being said, I don’t recommend it. It’s not really a legit long term goal for health and to get where you want, you have to change your lifestyle, because otherwise, you’ll rapidly gain all that weight back after you can no longer tolerate the lose weight fast diet. We eat mostly salad and meat, with a few veggies and fruits, nut and seeds. If I could only cut back a lot on beer…
I’m trying to make sure that whatever I do, it is something that really is a lifestyle change. That’s another reason I refuse to count calories – I cannot do that the rest of my life. I can’t give up carbs forever, but I can limit them.
All starvation-style diets have that flaw where if you step off your body goes “Real food again! – must store the energy” and builds up the fat reserves for your next stint of malnutrition.
I did Atkins back in the day and the induction phase aims to induce ketosis – < 20g/carbs/day for two weeks. After that, you start adding carbs back.
The problem I, and so many others, ran into is that induction/keto is so damn effective at dropping weight, you just keep going past that two weeks – and then burn out. They even warn about it in the books, but it still happened/happens all the time.
So, yeah, keto isn't for the long term but it's a great kick-start, assuming you have the discipline to ease back into non-keto.
If you up the fat, you’re golden. Unless you’re not.
Experimentation is the only way any of this works. Try something, see how you feel/perform, adjust as necessary.
The best weight loss diet I’ve come across is the one in Taubes’ Why We Get Fat. So easy, you aren’t hungry and includes enough fats, which I don’t think a lot of low carb diets do.
I’m not doing it just for weight, though. I’m interested in the cognitive and energy benefits. I want to see what a more strict approach does me.
The energy and cognitive effects were real for me, and I found out about them by experiencing them and then going to read about them. Not vice versa, so I don’t think they could have been placebo.
But when I started working out on such a deep deficit, the lack of carbs really made me feel like shit. I alluded to it in the post, but I put myself in a pretty deep adaptive-thermogenic state ie my metabolism slowed way the fuck down. My body temp dropped to like 96.5 and my pulse was down into the mid 40. And I felt like shit that got run over by a truck that was also hauling shit. Eating more, including adding carbs back in, allows me to work out pretty hard.
Eliminating all the carbs I love from my diet would lead to a joyless existence, and at that point, I may as well be dead, anyway
Something that works for me, that you could try if you want, is to line up your bodyweight exercises as a circuit and do them without breaks. If you do it with sufficient intensity, you’ll secretly get your BP elevated and you can call it cardio without, you know, actually doing cardio.
>not fucking winter
Tell me about it.
“by going no screens for an hour before I crash.”
Yeah, I try to make my last activity reading a book before I go to bed. Would reading (a book) on a Kindle before going to bed, by as bad as surfing the web?
My experience would say “no”. Unless you are surfing to, uh.. completion.
Assuming its an e-ink kindle that doesn’t have its own back lighting, then yeah its much better. Back light bad. Full spectrum light ok. Red-tinged light better. Staring into a light source (ie a back light) of any hue bad.
I thought this was all bullshit woo, but there’s actual peer reviewed literature backing this up. Which doesn’t make it right, but its not in the homeopothy/toxins/magnetic therapy bucket.
I’ll fall asleep with my kindle paperwhite in my hand. My phone, OTOH, is like caffeine. It’s another 25 minutes awake, guaranteed.
It makes perfect sense when you think about the lighting available when the mechanisms evolved. That is – sunlight and nothing else. Being daytime critters the brain tries to keep the sleep cycle in the dark. If you’re seeing a lot of blue then you’re either looking at the sky or the sea all lit up, which means you should be up and about. Predominant reds are the hues of sunset, it’s not a cue to stay awake.
Yeah, that’s my understanding of how its supposed to have emerged. Also, I think that sunlight in the morning is tinted blue-er as well, but I’m not 100% sure of that.
There are glasses that you can get specifically to kill the blue. I do use a backlit kindle, so I’ll have to evaluate and see how it goes.
I read my kindle before I sleep and using this technique:
https://www.artofmanliness.com/articles/fall-asleep-fast/
I can be asleep fast.
I am not exaggerating that this has changed my life.
I used to lie awake for at least an hour and if anything woke me up I was doomed to be exhausted the next day.
Now I fall asleep fast and can go back to sleep easily.
Someone posted this a while ago and I want to say thank you.
Tundra, I’m the same with both sleep and beer. I typically don’t drink during the week. But, there are times where I’ll have a beer with Mexican or Thai food on a Wednesday. Need to stop that and keep it to the weekends. At 48, I don’t have the metabolism I did at 28 (one of the few things I miss about my 20s).
Sleep is tough, because I live 35 miles from work. No way my wife and I can afford anything closer. Plus, she works 35 miles in the OPPOSITE direction. I try to get a minimum of 7 hours (I really need 8 hours, especially doing strength training). Some nights, I can only get a little over 6 hours.
I’m just going to plug this here, I’m sure I’ll get a little beat up for it:
https://www.washingtonexaminer.com/crossfit-openly-exercises-its-libertarian-views/article/2536381
It’s libertarian as F*** yo.
Yes, I’m one or *those* people. I fully embrace that CrossFit is not for everyone and that plenty of people have tried it, walked away, and found other forms of exercise that they enjoy more or worked better for them. That being said, I’ve derived lots of success and enjoyment out of my time doing crossfit and I can tell you from experience; it is not only for the super fit. I’ve watched many people of various ages and body types transform through joining a crossfit gym. I’m not saying it’s for everyone but I’d encourage any Glibs who are open to the idea to give it a shot because as ALATW so eloquently said “Fitness is the process of picking things up and putting them down, using excess energy in your diet to improve your heart, lungs, and muscles.” and CF does just that. This plug could easily run-over into a content length post so I’m just going to leave it at that but if there is sufficient interest I’ll try to actually write an article…….*nervously tugs at collar*
“A deep libertarian ethos runs through the entire CrossFit organization”
Well, since like 99% of the population don’t even know what libertarian means…
It’s the penchant for self-abuse, isn’t it?
There’s a lot of truth to that and I’ve seen it taken to dumb extremes. That being said the *self* is the key word there. Most of CF’s bad rap comes from people doing dumb things to themselves or in rarer cases, bad coaches. Realistic expectations and application applies the same as discussed up-thread.
penchant for self-abuse
/tries to look innocent
You won’t get an argument from me. I know a lot of people who have been really successful with CF.
Good luck!
My brother is a CF fan. He said that the way they build community is a big help for him. I believe it. But I’m an absolute introvert. The gym is what I think heaven must look like – everyone has earbuds in and no-one talks to each other.
I’m going to try to get my wife to join the local CF box. She won’t go to the gym unless its with a friend, or for a class, or preferably both.
I can not exercise in front of other people. I need privacy to embarass myself.
Definitely encourage her to go. I think that’s one of the main components to CF’s success- it gives people a sense of belonging and , barring any other shared interests, you can always talk to the other people about how tough the workout was, how excited you are that you added 20 lbs to your power clean, etc.
It took me a long time to go being somewhat introverted myself. I actually CF’ed for a couple years on my own before joining a gym
You know, Leap, I go to the gym and put my ear buds in – and then take them out to say hi to someone I’ve seen there for five years or whatever. If I miss for life and travel I have a shitload of people asking where the hell I’ve been. For me, it’s like participating in this – I can sure as hell run my program alone, but it’s good to have resources to bounce ideas and simply for the accountability.
Get thee behind me, Satan!
PS – would love to read such an article. Please write.
Thanks! I’ve wanted to write an article for a while but always find myself thinking “You learned most of what you know about libertarianism from these people, how the hell are you going to write something that’s not akin to them suffering through a 3rd grade book report?” This is something that’s in my wheelhouse!
, how the hell are you going to write something that’s not akin to them suffering through a 3rd grade book report?”
That’s never stopped me! (seriously though, I had and have the same concern on a regular basis)
it doesn’t show in your writing; your pieces on natural rights are top-notch!
Please do write it. We want to hear from people who are passionate about all kinds of topics. Anyway, I do, and I am really the only one who matters here. 😉
Agreed. Please do write it! I love seeing what the smart folks on Glibs think about stuff.
Fuck, with the new work schedule, my goal is to get a damned bike ride in at some point this month. There’s been thunderstorms every weekend (except one, when I was with my nephews all weekend). The bike is ready, I just need the time to get on it. Hopefully the company will get my remote access working, so I don’t have to commute 50 minutes to the office every day.
Started earlier this week.
Current weight: 213
Target weight: 184
Moderate carbs and regular exercise. I will get there when I get there.
I am going for the diet we were on when my wife was pregnant and had gestational diabetes, what they recommended for her then is a great idea in general:
Breakfast 15-30 g carbs
Snack 15-20
Lunch 30-45
Snack 15-20
Dinner 45-60
Snack 15-20
Total 135-195 per day.
That’s a lot of carbs. I’m probably at half that most, until I have my 50 carbs from beer.
That’s what my wife told them when she was diagnosed with gestational diabetes and was given a similar plan. She was paelo/keto and ate less <50 carbs a day. We think that caused the test to give false positive, which Robb Wolff (maybe?) said could happen. So the center gave her a list that recommended she triple her carb intake.
Normal day diet, I’m around 80-100 carbs. Then I add in my beer and I’m in the range you noted. A lot of carbs, but still far less than the SAD diet.
Over the last 3 months of the pregnancy, after switching to that diet, my wife lost weight. During the same time frame I lost weight ( I was stressing over a baby on the way and a failing business, so I actually ended up under 175, which is about 10# less than optimal for me) too.
I’m not knocking the recommended diet (or anyone’s diet) and am glad your wife was successful with it. I just found it odd that my wife’s nutritionist/doc were incapable of altering the game plan based on individuals:
“Oh you have gestational diabetes and are eating more than the carbs we recommend. Follow this guideline and cut your carbs.”
“Oh you have gestational diabetes and already consume 1/3 the carbs that we recommend. Follow this guideline and triple your carbs.”
That’s a hobby horse for people like Rippetoe: that many doctors, nutritionists, personal trainers, and physical therapists have a limited view, and often don’t know what they’re talking about.
That is something like 50% of what the Fed recommendation is, which I think is about 300 per day.
You can lose a lot of weight with 150 g a day plus daily moderate exercise.
My goal is basically what it has been since around March of this year, maintain current diet(success) and cut back on beer(FAIL!). But I have not given up.
6′ 2-1/2″, 181 lbs
I need to work on strength exercises and getting back into swimming on a regular basis.
I took some antibiotics last year that absolutely wrecked my gut. I’m just now coming around to wanting to swim again.
I pretty much don’t drink anymore. Maybe a dry cider or something, but that’s about it.
Don’t smoke, don’t gamble, don’t do drugs….
Just kill me already.
My grandfather had a highball every night, loved bacon, fried chicken, over medium eggs and smoked cigars. By my estimation (no record of his birth) he died at 98. My first father in law didn’t smoke or drink and had an active lifestyle. He had a heart attack and died at 52. I miss both of those guys.
I imagine one of these days not too far in the future my wife will show up here and inform y’all that I am bored to tears sitting on a cloud playing a harp. If so, toast to me. I have no regrets.
Kefir for 2 weeks. Always go buy a bottle of kefir the day you start antibiotics.
I have finally mastered the thin crust pizza. Also, fried oysters. And I drink every day.
How does that mesh with the Glibfit lifestyle?
I’d say you’re doing pretty well. They make some baked oysters down at our local tap house, put them in an iron skillet on a bed of salt and shove them into an oven for just a couple of minutes. They have different blends of seasoning on them and OMG, those are great. I typically get those after I get tired of just eating them raw on the half shell.
Thats my problem too. I eat half of them raw while I am frying. They taste like the ocean.
The appearance and texture of raw shellfish makes me retch. If they’ve been cooked and are no longer snotty, then it’s a different story. Even better if they no longer look like the discarded viscera of a small critter that they are.
Did you make your trip through here yet? I consulted with a number of people for recommendations to you and all agreed.
All we have here is food and music. Not very many attractions other than plantation tours and those aren’t all that.
I have not yet started my road trip.
Thank you for checking.
It is a shame you aren’t spending more time here. Aside from fishing, hunting and hole in the wall restaurants there just isnt much to do and those things take time and a local who knows where everything is.
Perfect as long as I don’t get stuck with any medical bills.
Fried oysters are on my short list of favorite foods. When done right, they are hard to beat.
There is a restaurant in Brooklyn called Two Boots that offers Louisianan/Italian cuisine. Most of their items are quite good (I would put their fried merliton up against any I’ve had in New Orleans) but the fried oysters were so vile and disappointing we didn’t go back for months.
How in the world can fried oysters be screwed up? That takes some doing.
Suthenboy, this here is a fact I’m telling you with my hand up, I later found out they were smoked oysters from a can. It was an emergency substitute but for the love of all that is holy, just 86 the item for the night.
I am scared to ask what they charged for that abomination.
Really well. That should provide you with all the energy you need to do the bodyweight routine linked in the OP.
I’m training for next hockey season. I want to be faster, which means leaner and more power. Here’s how I plan on doing that.
General Training: Free weights 2x/week, boot camp/other workout 1x/week
Off ice skills (sled pulls, stick handling, shooting) 2x/week
On ice: 1x/week
Diet: Stick with mostly keto, which is working well.
I’ve been doing this about 3 weeks so far, and it’s going well. Once the weather warms up and there’s more food and drink around, we’ll see how it goes. Toward the fall I plan on adding more cardio and getting back on the ice twice a week.
Good luck, Kevin! I like the plan and the goals.
Thanks! Luckily we still have our normal ice time, and two of the Paralympic guys come out pretty regularly. But I’m only going once a week instead of two. Getting a decent night sleep is actually pretty amazing.
funny you mention this.. i was just looking at varsity hockey’s two-minute drills on youtube. they have some good off-ice exercises that incorporate the crossover with a jump and all the variations that entails.
Apparently copious amounts of stair climbing is a good exercise. I started losing weight by diet last June. I dropped 20 and stayed on the same diet, but couldn’t loose any more. About december, I started working in a different area. The new area includes things for me to do on different levels. I have been climbing several hundred feet of stairs a day while carrying a variety of tools. I have lost another 15 off my original 20 since starting this. My legs feel stronger too.
I’m within 8 pounds of my ideal weight, which is close enough for me. I should nail it with some increased exercise.
My goal is to start exercising more. I need to stop making excuses and start making time.
My plan is to start lifting free weights in the evenings. Maybe set up a bench if I can a place.
Oh and am setting up the pool this week so will try to get a swim in at least a few times each week this summer.
I think I’ve reached the point where, however much I don’t want to, I have to start using different weights for different exercises. Logically I know that the lifts will be at a heigher weight than presses, etc, but I just don’t want to keep changing the plates.
I found an extra bar with 25 pound plates at Goodwill for $15. Not Olympic size, but still a great deal. Keep your eyes open for second hand stuff.
The bar I have now is 1″ diameter. I’m not sure what the olympic standard is, but I don’t think that’s it.
It was lighter and cheaper than the 2″ bar, and being at ‘sedentary weakling’ levels of strength, doing anything was preferable to the status quo.
I’m still nowhere near the “musclehead brag about your numbers” range, as that’s really not my objective. (I need to increase my activity levels)
Olympic is the 2″ bar. Mine are all 1″ bars like yours.
UnCivil, you can find a lot of good weight lifting gear on Craigslist and eBay. I got nearly $600 lbs in Olympic plates for just over a couple hundred bucks. Heck, you can do really well just getting 250 – 350 lbs.
However, if you can afford it, don’t skimp on the barbell. Drop $300 for damn good bar. I recommend the Rogue B&R bar.
PS. If you can find a good Ohio barbell on Craiglist, that works too. Just make sure the damn thing isn’t bent. It’s just tougher to find a good quality used barbell.
Continuing my keto. ~1500 calories and 30 or less carbs/day. Short term goal is 180 by the end of the Glibfit. Current weight is 188. Long term goal is 150 – 160.
How tall are you?
5′ 9″
Well, then the numbers make sense.
I think my bones weight 150 pounds on their own… (not seriously, but I’d be pretty emaciated if I were down that far)
Yep. If my boy (5’11 180) got down to 150, I’d probably check him into a hospital.
I’m 6′ and 150 lbs. I feel fantastic.
/shrug
Wait… I am also 6′ and 150 lbs. (down from a high of 198 last Summer), enjoy Wild Turkey 101, and I know that Tom Baker is the best Doctor. Am I you?
Well, we are all Tulpa…
My process is this: eat minimal processed sugar and grains, except for the occasional beer and pizza night. Im shooting for 5 days/week of “low carb”. I’m a numbers person, so my goal is to go from 279 (today) to 259. If I’m successful, I would be nearly 50 lbs down from my peak.
I’m also shooting for 2-3 days per week of lunchtime cardio at the work gym, and 2 days per week of cardio/bodyweight in my basement.
.
stretch goal is to get to the point where I’m running at least 5k distance each time I work out (involves building back the endurance to not have to walk any of the distance)
Are you doing C25K? I was thinking about trying that once I got my weight to $REASONABLELEVEL (whatever that is), but my physical therapist said I’ve ruined my knees for that and I should never try running since even at $REASONABLELEVEL I’ll still be over 250 lbs.
I was sad for about a minute, and then I realized I have an excuse and never have to feel guilty about not wanting to run. So I walk or ride a bike, which I like more anyway. I just wanted to be able to say I could do a 5K, not actually do it.
I’ve got a ton of respect for couch to 5k programs, but there’s a bit of a pride point that keeps me from doing it. I’ve run 5 or 6 half marathons and a full marathon, so I’m in denial about needing a couch to 5k program. To admit that my physical health has declined that much in less than 5 years is a surprisingly difficult admission.
I’ve lost everything I gained from law school except what I gained from May to October 2013. Unfortunately, I gained over 50 lbs in those 6 months.
I’ve started running because I want to look fast naked.
Is there going to be a Glib Streaking Invitational?
If so, I want an invite.
Now, that’s a goal!
Plane down in Cuba
That first picture does not look good.
From the pictures, I am guessing that the final total of victims is “all of them”.
This is why I hate flying. That and it being a total pain in the ass with the security and flying in coach is like being shoved into a tin can. Is flying safe? Sure it is, until the plane crashes.
One of the most helpful things I’ve found is to make a concerted effort to keep healthy snacks around. Our sous vide has been a godsend for this; we now always have hard-boiled eggs, chicken breasts, and chicken thighs at the ready in the fridge. Throw a cold, cooked thigh into the deep-fryer for about 3 minutes until it’s all golden and crispy-skinned and it is irresistible.
I think one of the most important measures of health is DBTD, or Days Between Taco Dinners. Having left over sous vide meat in the fridge has greatly reduced this number for me, probably down to about 3.5 or so.
If I may be so bold as to suggest, we recently engaged in some hardcore KULCHURIL ‘PROPEEASHUNS and made tacos with corned beef and cabbage… very, very yummy.
The way I make tacos, they are a low carb food, except for the shells. That is why I will by the low net carb shells.
Yeah, the wife and I have been more “lettuce-wrap night” than “taco night” recently. Not quite as satisfying and a bit messier, but oh so many (delicious, delicious) carbs in tortillas.
(I will ignore your crazy-talk of “shells” as a series of typos)
We speak Merican round these parts. None of that fancy frenchie “tortilla”.
I thought you were just eating at the reloading bench and observing that, being made of brass, your shells do not qualify as “food” and are thus not “low carb food” or any other kind of food.
Are you sous vide-ing in bulk, then leaving them in the bag/plastic in the fridge? Or just the cooking in bulk part?
Sundays I sous vide like 6 or 8 pounds of meat. Then we eat that for Sunday dinner and usually put the left overs in a gallon sized ziplock back. That usually gives us about 3 meals, including Sunday.
Since my wife and I are both calorie counting, we dial in exactly how much meat we eat given our calorie budget left after eating breakfast and dinner. Therefore, doing individual bags wouldn’t fit our needs.
Thanks for that; I’ve sort of backslid so the only thing I’m making regularly are sous vide egg cups for the wife’s breakfast (I work from home so I just fry my eggs).
I also sous vide sausages and finish them on the grill (so moist!), but I need to dive back into sous vide cooking (my one steak attempt I over-did when searing it in a pan).
My wife started working recently, so we decided this was a way to make our evenings a little more manageable. Having home-cooked food, even left-overs, on the table most nights is pretty important to me, so take-out or prepared dinners aren’t something I’m willing to consider as a regular part of life.
So the solution was meal-prep-Sunday. Been working out pretty well so far. Pull some meat out of the fridge and fry it in a skillet, throw a bag of veggies in the microwave, pull a box of salad out of the fridge, and dinner can come together in about 5 or 10 minutes.
6′, 215-220lb depending on the day.
Very good post. I find myself falling into the trap of setting unrealistic goals and whatever process I have eventually gets sidelined, then so do my goals.
I like running and I’ve had enough of sitting on my ass so finally scooped up a decent pair of running shoes. The problem with running is it gets boring without music and I hate keeping my phone in my pocket (adds extra weight and depending on the workout shorts I’m wearing my phone might even slip out of the pockets), armbands always get nasty real fast. Samsung has a smartwatch/fitbit-clone that integrates offline Spotify playlists to the watch, and the MapMyRun app is passable (and the watch has a built-in GPS). For a $150 smartwatch, it has some issues but it does what I need it to do.
So as of the last couple of weeks of April ’til now, my process has been to run a 5K 3 – 4 times a week. Planning to add lifting to my regiment, but only twice a week. I was climbing at my local climbing gym twice a week but took off the past month from messing up a couple of holds and straining tendons in both of my ring fingers, once those have healed I’ll be back up on the wall. That’s mostly for fun and if I get better at climbing, that’s a bonus.
Diet & Sleep: Midnight snacking is my motherfucking goddamn curse. And I go to bed late so solving the latter gets rid of the former but dammit if I don’t love being the only one awake in the house at night. That said, I try to stay light on the carbs and focus on proteins and any kind of fat that makes me feel full. Most carb-heavy products upset my stomach these days anyway, so as much as I love bread and spaghetti, it ain’t worth the pain. And farts.
Being able to live-track my runs is a godsend, honestly. It helps me pace myself better and I think has contributed to actually improving my splits. I’m happy to be at a 10:00 pace running outside and last week I had a run where I averaged 8:57 and was really stoked. If I can ward off any injuries I’d like to get down to a 8:00 pace this year. Although the temperature here in Nashville is about to ratchet up to 90+ with 100% humidity for the next 3 months, so maybe i Just like putting myself through hell.
God damn that was a lot of words. Sorry, glibs.
It’s cool and I wish you much success. Getting faster is fun!
It may be time to spring for a customized “Warty Strong” T-Shirt. Of course, it should be in the style of the Hulk Hogan tear-away shirts.
DOH!
I’m not sure if I agree with you on your police work there, Lou
Even if you’re completely innocent don’t let them in your damn house.
Now that summer has finally come to this land of eternal winter I can get out and do yardwork, that’s had me sweatin to the oldies the last few days. Die box elders!
Fit tip: Unless you look the part, do not act like a douchebag in the gym. For then some bigger douchebag will post it to Barstool, and you will face a fate worse than Twitter hate: Twitter whiteknighting.
Barstool acting light the internet’s toilet paper is not surprising.
But the replies step right into one of my pet peeves. For the love of God people, bullying means something very specific, and requires repeated assertions of dominance directly perceived by the target. When you use it wrong, you dilute its meaning and make it more difficult to manage actual bullying. This is just called “being a shit head.”
He could be taking a “before picture”. I regret not taking a picture before trying to lose weight and gain muscle. I feel like I haven’t changed that much, but other people noticed.
I didn’t take any before pictures. I really regret it. But I really didn’t want to be the cliche’d fat guy that gets all excited for weight loss then utterly fails. So I didn’t go buy any new guy clothes. Didn’t take any before pictures. Didn’t tell anyone but my wife (and I wouldn’t have told her if it wasn’t for the fact that we eat together and she would be wondering wtf I was doing).
I dug a few ok photos of myself from the last year out and am constantly making progress pictures because I don’t really see much progress in the mirror. Which I know is objectively wrong, but my brain still processes my body as being the same as it was 6 months ago.
I told my wife that I was on a fitness challenge, and that was it. When she remarked that I looked better, only then did I tell anybody that I had lost 20+ lbs. Didn’t want the bad juju of telling everybody and putting it back on.
Same. I didn’t even buy workout clothes until I was working out for 3 months.
Part of the reason I like “moderate carbs” over keto is process. I am trying to establish a pattern I can stick to. If it is too extreme, I can’t stay there. I can east 150 carbs per day forever. I cant eat 30 per day forever. I can walk 2 miles per day forever. I cant run anymore, and without a team I could never run daily either. Same for any other form of “serious” exercise.
Ever look into Paleo? I’ve tried both and I find Paleo much easier to follow.
With the exception of cutting out beer; that just sucks no matter what diet you follow.
Yes, same here. If it isn’t something I can sustain (and I give things a good try of 60 days before deciding I can’t sustain it) then I don’t do it. I’m making permanent changes, not just trying to hit a goal and then figure out how to maintain.
RE: Cross Fit.
Without a doubt it works and it builds (relatively) functional strength. The issue I have with it is that how safe it is depends a lot on the quality of your coach. If you have a crappy/over aggressive coach you can easily get injured. The types of lifts CF does are very effective if done correctly at the proper pace. Bad form and/or overdoing it is begging for joint injuries, back injuries or even rhabdomyolysis.
The other thing about CF that I don’t like is the cult mentality. It compounds a lot of the problems above. When it’s seen as a good thing to work out to the point of vomiting and getting rhabdo is a badge of honor (beyond stupid considering that rhabdo is life-threatening) it fosters a retarded and dangerous atmosphere. Even professional athletes don’t push themselves that hard; if they did their coach and trainers would kick their asses.
^So much this; will address if/when I write the article. IMO there are two ways to do CF; the right way and the shit you just described.
A Crossfiter, a vegan, and a an atheist walk in a bar. I know because they told me when they walked in.
How do you know someone went to Harvard?
Don’t worry, they’ll tell you.
The types of lifts CF does are very effective if done correctly at the proper pace.
And proper form. This is not how you deadlift.. And she drops it, so it’s really zero not 370 lbs.
Yeah, that’s pretty shitty deadlift form. Her back is arched almost the whole way up.
my form may not be perfect. But, man, it’s way better than that. And yes, you DON’T drop it.
I am almost done with P90X and am very happy with the results.
My question now is, how to maintain?
I am 46 yo 5’11” and weigh 215 lbs.
I wear 34″ jeans and need a belt, but after going from medium to XL or 2XL shirts over the last ten years or so, I have no interest in getting any bigger.
My whole time in the Marine Corps (retired two years ago) I was always trying for 20 pull ups, now I’m not sure where to go with this.
If I could lose muscle and stay in shape I wouldn’t mind but when I don’t work out I seem to stay the same size in the shoulders and add a gut.
I would be willing to bet you are eating more calories than your body uses when you don’t work out, but less than what your body uses when you do work out.
Step 1: Track your food intake for a week. Figure out what your average calorie consumption is.
Step 2: After you’ve done that, calculate your TDEE (total daily energy expenditure) without exercise. (https://www.sailrabbit.com/bmr/). Compare with what you ate.
Step 3: If you aren’t working out, eat at your TDEE. Your muscles will atrophy over time if you don’t continue to work them out, which will make your TDEE slowly fall. Aging on its own also causes this to happen. But otherwise, you will be eating and expending the same number of calories and your fat stores should stay the same. If you end up putting weight on, the TDEE estimate was a little bit off.
That should help, I eat healthy mostly but the only real change to my diet is I do protein shakes before work outs and tend to eat more garbage when I’m not working out.
I’ve gone, so far, from 422 lbs to 336 lbs and from about 50% body fat to about 35% body fat.
Holy shit. Well done!
Yeah, entirety this.
Alternative challenge:
1: Find a BJJ gym near you. Ideally not a culty one, but it doesn’t matter.
2: Pay them money. Now you’re trapped and you might as well train.
3: Train.
Life is better now that I took my advice and I have people choking me regularly again.
So do half the commentators.
Only if you count choking myself during masturbation.
Fine, “more than half the commentators”
BJJ gyms are waaaay cheaper than escorts.
I like the approach, and need to get my flabby self into the gym. OK, not really super flabby – I’m 5’8″, and around 165 (guess I should weigh myself too). But, I’m not as strong as I’d like to be. Last summer I was working on the Stronglifts 5×5, and enjoying it, and making progress. I want to get back to that, so my goal is to hit the gym 3 times a week for a Stronglifts workout. I’m already getting plenty of cardio, since I play soccer – indoor one or two nights a week (often with 2, sometimes 3 games on Mondays), and outdoors on most Sundays. My eventual strength goal is to bench my body weight and squat twice that, which I think is fairly attainable.
My eventual strength goal is to bench my body weight and squat twice that, which I think is fairly attainable.-
For 1 rep probably. 5×5 possibly. I feel like I’ve hit a wall on 5×5 so am increasing calories to see if I can break through.
Yeah, I wasn’t very clear on that – I meant 1x body weight as a 1RM on bench, and 2x as the 1RM on squat.
You can also try 3×5 or 3×3 with higher weight.
Man, I hope I can do that. I think the squatting is a realistic goal for me. It’s the bench and overhead press I’m not sure about.
I just benched 155 yesterday for 3 sets of 5. But, I weight 204 now, want to get to 210 or thereabouts. Not sure if I can do 3 set of 5 at my body weight. Maybe I try for more sets of fewer reps once I get close.
Good luck!
My reply was to Florida Man.
I recently moved from Stronglifts 5×5 back to Starting Strength. I was parked on the 4th and 5th rep of the 5th set on a bunch of squat, bench and OHP. Also, I think Rip is right that barbell rows are not conducive to squatting heavier, but power cleans are. Another change I made was to start taking creatine. Its bro-y, but do I want to be stronger with no particular downside (unless you have kidney issues)? Yes. I probably could have cleaned up my diet more, but I’m already doing about the best I can there to get the protein.
I’ve always been nervous about power cleans – one of my problem areas is in the shoulders (tore a rotator cuff back in my 20s, and it’s just weak now), so the dynamic movement overhead scares me a bit.
If the form is correct, you’ll be fine. Check out this How To video from Alan Thrall (his videos are all pretty great, especially the ones from the last two years):
https://www.youtube.com/watch?v=-PG2KtOz-0k
Now that winter has taken her goddam boot off my neck, I am seriously trying to rebuild some of the muscle I lost over the past few years because my neck was trying to kill me. Severe atrophy in my upper back, shoulders and left arm. As for diet, I should try to cut down on refined/processed carbs like bread and crackers.
Beer is food.
CNN: “If we qualify the term “school shooting” just so, there has been one school shooting per week in 2018.”
https://www-m.cnn.com/2018/03/02/us/school-shootings-2018-list-trnd/index.html?rm=1
Gotta get them guns, boys!
No comments section.
CNN: “If we qualify the term “school shooting” just so, there has been one school shooting per week in 2018.”
There was a shooting in that town. That town has a school. Therefor…
A guy owns a gun that he shoots at a range occasionally. He went to school as a kid.
Ergo, school shooter.
My goals go from weak to less weak, I squatted 3×225 this week, so I officially moved myself from pathetic to weak on the Warty Scale*. I want to continue to hit the gym at least twice a week when not travelling for business and either run or swim at least one more time each week. Calories at 2100/day, 200g of protein, at least 20% from fat.
*I have no idea what Warty’s scale is, but I’ve arbitrarily assumed it.
I work mainly with dumbbells and kettle weights because of a detached retina I had six years ago. Can’t do deadlifts or even squats could cause problems.
I’m still going to set a goal. Current weight is 283 lbs, drop ten pounds.
What am I going to do?
I was good about cutting back on certain things (the doughnuts at work and booze). I was not good about keeping my snacking under control. I will do better. Instead of snacking on the free and not very healthy snacks at work, I’ll use the jar of nuts on my desk instead (these euphemisms). I will also do a better job about going to the gym. One thing I will do at the gym which I have not been good about is regularly push the weight sled around.
There are two times during this challenge when I will indulge my sweet tooth. One is my company’s summer outing. They have it at a place with great ice cream. I will indulge. In early July I’ll be in Pennsylvania for a festival and there I will indulge in strudel and ice cream.
Despite those indulgences, I think if I get the other stuff under control, I’ll be able to make my ten pound goal.
I like processes. Unfortunately, I’ve seen process worshipped to the exclusion of results (“Ah! you used to work in government, didn’t you?” “Why yes, whatever gave me away?”), which motivated me to get away from government and into the private sector, where I did stupidly well considering how naturally lazy and shiftless I am.
So, like DEG, I too will set a goal.
I just weighed myself. 175.0 lbs., 5 feet 7 inches, modest weight-trainer. I’d like to get to 165 lbs. and maintain the weight-training intensity.
Problem: I turn 60 in two weeks. Geriatric weight-training has . . . hazards . . . that young ‘uns weight-training does not, chief amongst them the nasty tendency to tear tendons & ligaments (which become more brittle with age as well as lose their vascularity, so surgery is the only way to repair them now). Over-training is easier. Energy levels are harder to maintain. Quality sleep, regardless of other considerations, is also harder to attain when older (and if there’s anything I’ve learned, it’s that without decent sleep, weight-training is just an over-training/injury accident waiting to happen, plus putting on muscle is more difficult).
With one exception (see aforementioned birthday in two weeks), I’m stopping the booze. I always eat a “proper” evening meal, so that I cook for my wife. I’m armed to the gills with protein and other supplements from CanadianProtein.com (yay!), whose supplements have never failed me in the past.
Here goes nuthin’.
“Geriatric weight-training has . . . hazards . . . that young ‘uns weight-training does not, chief amongst them the nasty tendency to tear tendons & ligaments (which become more brittle with age as well as lose their vascularity, so surgery is the only way to repair them now). ”
That’s only true if you either already have a serious injury, or start off lifting too heavy, or are doing lifts incorrectly. Do a search on YouTube for How To videos. Pretty sure Mark Rippetoe or someone in the Starting Strength world has some. There are simple ways to start weight training for older folks. In fact, there’s a book tailor made for that. “Barbell Prescription: Strength Training After 40.” I highly recommend it.
https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/ref=sr_1_1?ie=UTF8&qid=1526757013&sr=8-1&keywords=barbell+prescription+book
Here’s an episode of the Barbell Logic podcast where the hosts interview an 80 year old lady they strength train: https://barbell-logic.com/24-barbell-logic-extra-training-80s-talk-miss-sibyl/
Here’s one with John Wilson, an older guy who has stage IV kidney cancer, who still lifts. In fact, he GAINED weight during chemo, and has outlived his doctor’s predictions. I found it pretty damned inspiring:
https://barbell-logic.com/26-barbell-logic-extra-training-survive-cancer-john-wilson/
https://barbell-logic.com/26-barbell-logic-extra-training-survive-cancer-john-wilson/
nail that hot crazy Korean chick you know you shouldn’t
After reading Evan’s comments about his life, and then his post about hip surgery I hope to do the surgery once I get an appointment to see an orthopedist (long story I am not going to tell). We are not heavy on Koreans here but I am not picky. Thanks for picking up the glibfit Leap, and nice work on your goals.