14 months' work at the gym and the dinner table

[Klaus]

@jon-nyc said in 14 months' work at the gym and the dinner table:

I just ordered the Wahoo Kickr Rollr, which is a device designed to allow you to ride your bike indoors

I really want to train all winter. It bores me to tears to ride indoors, but I think I could tolerate some HIIT which is what I need to get my speed to the next level.

Cool, I have the Wahoo Kickr Core 2.

[Horace]

Dropped 9 pounds in October. Probably my best month ever. Started counting calories for the first time, which probably helps a lot. High protein, low calorie diet, plus resistance training, and all your losses will be fat.

Link to video

[Mik]

Excellent!

[jon-nyc]

Cool. What calorie limit are you aiming for?

[Horace]

@jon-nyc said in 14 months' work at the gym and the dinner table:

Cool. What calorie limit are you aiming for?

I count backwards from maintenance rather than up from 0, and maintenance varies with the amount of walking and other exercise I do on a given day. I try to have a 1000 calorie deficit per day on average, which is what 9 pounds @ 3500 calories/pound for 30 days averages out to. So the calorie/exercise tracker I'm using seems pretty accurate.

[Mik]

Yep. Two pounds a week. Perfect.

[jon-nyc]

That makes sense.

[Doctor Phibes]

This thread inspired me to switch over to a low-carb diet.

I lost 9 pounds in 4 weeks - only another 14 to go.

And then it will be Christmas.....

[Mik]

The croissants are calling you...eat me...eat me....

[Doctor Phibes]

@Mik said in 14 months' work at the gym and the dinner table:

The croissants are calling you...eat me...eat me....

Get behind me, French Satan!

I lost 9 pounds and we had Thanksgiving!

[89th]

@Doctor-Phibes said in 14 months' work at the gym and the dinner table:

This thread inspired me to switch over to a low-carb diet.

I lost 9 pounds in 4 weeks - only another 14 to go.

And then it will be Christmas.....

Nice job!

[Doctor Phibes]

@89th said in 14 months' work at the gym and the dinner table:

@Doctor-Phibes said in 14 months' work at the gym and the dinner table:

This thread inspired me to switch over to a low-carb diet.

I lost 9 pounds in 4 weeks - only another 14 to go.

And then it will be Christmas.....

Nice job!

It was actually somewhat easier than I expected. The hardest part was avoiding the typical late afternoon feeding frenzy I engage in when I get home from work, and instead slowly eat a fish-and-vegetable dinner.

[Horace]

It's disappointingly easy to change one's lifestyle. One would hope for difficult projects.

[Horace]

Link to video

[89th]

Great pronunciation of "bullshit" at 22:01

[89th]

I casually listened to this while working, but what I took away was:

• protein: 1.5x (up to 3x if weight training) grams per kg of ideal body weight (so 185 pounds = 120g of protein at the 1.5 level if not working out)
• fish/omega 3
• veggies
• fluids

Prefer whole foods for protein (and veggies of course) as it helps long-term eating habits. Inherent calories that come with whole foods are ok.

Other carbs, fats, etc... not essential.

To keep muscle, low-volume high-intensity only 2-3x a week. Longer workouts and cardio, get worse results.

[89th]

Now I'm hungry.

[89th]

Oh this reminds me a bit too of that show Alone where contestants are dropped into a remote area of a forest and it's remarkable how fast they get lean and skinny when all they drink is water and all they eat is fish and maybe a rabbit or two.

[Mik]

I shocked myself today. I'm back to doing full body workouts, 90-110 minutes, 3 sets each machine at 80% of 1 rep max on most machines. Yesterday I moved 45,375 lbs. Damn. Never calculated it before.

Next week I think I will change to the first set being 90% of 1RM for 3-4 reps. Build more strength.

[89th]

Impressive!