Interpolating between those pics, I’d guess 18% body fat and if I add that to my goals I’d want to be 15% guy but that seems like a lot of work. Oh well, steady progress continues.
8-wk Goal: -11 lbs, 12-wk Goal: -14 lbs
Week Δlbs from Start
1 +1.6
2 -3.0
3 -6.0
4 -7.2
5 -6.6
6 -7.8
7 -8.6
8 -10.0
9 -11.4
10 -12.4
I got some of the Quest protein bars that DUCY mentioned and they are so similar to the Kirkland brand bars that I wonder if they are made by the same people. I couldn’t find them locally so I ordered online and they came in some pretty fancy packing, including a bag of fluid which I think might be water that was frozen when shipped to keep the bars from melting.
Anyway, they are twice the cost but at least they come in a greater variety of flavors which is welcome because even though the Costco ones come in 4 flavors, they aren’t that different from each other and get pretty old after a while.
I like how they give really neat names to the flavors like “cookie dough” or “chocolate brownie” when they should really call them “ass variant #1” with a slogan that says, “Admit it, ass doesn’t taste great, but it isn’t as bad as you think.”
The names they put on protein bars warrant civil penalties for misrepresentation.
I’ll have to look for the Costco ones, never noticed them before
They have 4 flavors. I probably couldn’t tell the difference between 3 of them in a blind taste test. And the 4th one, which I think is cookie dough, is my least favorite.
30g shakes are a decent option that taste not bad. Or just the whey protein scoops to mix with milk or water.
Btw, thanks for the warning, though the pic almost suffices.
The 10g chewy bars are pretty good, but 10g is so little protein they can hardly be considered “protein bars.” At 190 cals, you’d need to eat 570 cals for 30g of protein. Premier protein shakes have 30g and 160 cals.
For some reason, for me a set of 8 squats takes like 1/5th the mental toughness as a set of 10. Those last two are just brutal - and I dread them the whole set.
I know the Starting Strength guys are big on 5x5 as the “hard” day, with maybe 4x5 on a lighter day. 10x squats with significant weight is considered by most people to be pretty damn hard and perhaps not worth it.
Haven’t read this but it’s spoken of highly:
https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754/ref=pd_lpo_14_img_0/134-8340319-6949002?_encoding=UTF8&pd_rd_i=0982522754&pd_rd_r=17b496be-d7a6-40e8-9d74-1956de25d0fe&pd_rd_w=7CpMy&pd_rd_wg=5K9nn&pf_rd_p=7b36d496-f366-4631-94d3-61b87b52511b&pf_rd_r=CZJZ28ARZXPTQW48TB30&psc=1&refRID=CZJZ28ARZXPTQW48TB30
I was focused too much on lifting and not enough on calories the past few months. The results have been fine (am stronger), but am finally losing some weight after “restricting” calories (to 2500/day incl 200+g protein). Got my wrist taped and am just about to hit the dumbells.
5 is too little. I don’t trust myself not to hurt something going that heavy. 8 might be a good balance though.
I think a good rule is if I’m doing squats and deads, like today, then I can go 8. It’s incredible how much more energy I have. I’m about to do the last set on dead - my legs are completely gassed - but energy-wise I feel fine. It’s usually the other way around.
I do miss that feeling like you want to just drop to the floor after that last set though.
Been doing a lot of reading/podcast listening on volume and reps. The strength science guys are into 5x at 80% max (3-5 sets), the all around guys tend to be more into 8-12 (3-5 sets, but rarely 5), and apparently the best current data says 5-25 (or more) give similar hypertrophy if the total volume is similar, but 5 is better for strength. That you’re doing squat and dead will have significant benefit whatever you do.
Probably some of the best content I’ve seen is the literature reviews at the starting strength coaches seminars, which are hidden in their youtube channel under coaching or literature info., in the youtube “playlist” section of their channel.
Here’s part 1 from 2016, and there’s like 3-5 hours for each year in multiple vids from 2013-2018(?).
I ate some bad Sushi at Gorilla Sushi here in LV on Thursday. Woke up at 236 today. Hell of a way to lose a few lbs.
Those Costco whey protein bars are legit ass and I tried choking down like 3 of them before giving up and never touching the box again. Tastes like dry protein with chocolate chips in it.
Almost every day I have a protein shake of 8oz of organic orange juice, a cup of frozen mixed berries, and a scoop of vanilla ON whey protein, all from Costco for about $1.75 a serving. Haven’t got sick of that yet.
I’m taking a break from smoking weed and have lost about 7 pounds in the last two weeks because my appetite has gone to shit and everything tastes horrible so now I just look like I do meth instead of weed.
Once this weight loss plateaus the next step is actually doing meth, excellent results.
Week 9
Well this is frustrating- had a good week of eating to plan, exercising regularly and avoiding alcohol, and the weight dropping off nicely, yesterday morning I was down 3 lbs on the week.
Anyway, for one reason and another ended up having a takeaway last night, thought oh well its off plan, but how much damage can it do? Well it can do a lot of damage apparently and this morning I was up 4lbs from the day before, so up 1lb on the week.
It was bloody lovely though.
Booze - zero
Exercise - 5 days
Sardines - 4 days.
Total weight loss 17lb
It has occurred to me that a moderate bout of Covid may perhaps be a quick way to drop 40 lbs. Of course, it may kill you and even if it doesn’t it may permanently injure your system.
The ER doc/phd in the vid linked above has noted in that strong people who come down with a serious illness are much more likely pull through.
I have to be a bit careful with, and monitor my liquid intake because I had a few heart issues last year, and the amount of water I had was crazy last night
Can confirm candy and potato chips are not good for weight loss.
I don’t really understand the salt thing. It seems like you’d have to eat enough salt to kill you before you really gain much weight because you don’t have to drink that much water before it’s diluted to the normal concentration.
8-wk Goal: -11 lbs, 12-wk Goal: -14 lbs
Week Δlbs from Start
1 +1.6
2 -3.0
3 -6.0
4 -7.2
5 -6.6
6 -7.8
7 -8.6
8 -10.0
9 -11.4
10 -12.4
11 -12.2
Down 8.1lbs since first posting here like 10 weeks ago. I’d love to get back in the gym to lift heavy things up and put them down but that’s not happening anytime soon. I plan to add pushups, sit-ups, and air squats to the routine. I’ve been running 3-4 times a week pretty regularly but know I need to continue to lose more because I can feel it my feet/knees afterwards.
Last week one of my good friends ran the virtual Boston marathon so we went to cheer him on. He’s a sicko and finished with just over 3:06. He told me afterwards that I screwed up his rhythm for a second when I had this sign for him cheering around mile 13.
I ran with him for a couple hundred yards around mile 20. Even after 20 miles dude was still running at a faster pace than I ever could run a mile. In their group of 20 or so running the guy that won did with a time of about 2:50 who looked about 6’ 190lbs/195. It’s pretty amazing/inspiring what the body can do when pushed.
I seriously should have got a home gym going as soon as covid hit. I’m completely addicted to it now. I am taking a day off today because everything is sore - but I really miss it.
