14 months' work at the gym and the dinner table
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I haven't successfully done a full body workout yet in one gym visit. I take a few hours between upper and lower instead, but still on the same day. To the extent I'm able to do any leg stuff at all. Been doing wide stance dumbbell deadlifts lately as a compromise that my knees allow for. I can do those at home, so I don't need another gym visit. Then the cardio is a third workout that I try to space out. All of which is to say that it's nice to work from home.
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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.
@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.
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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 -
@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.
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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.....
I was only joking
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@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!
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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.....
@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!
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@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!
@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.
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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.
