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Message
re: 2020 Goals/Resolutions check in
Posted on 1/2/20 at 9:47 am to nvcowboyfan
Posted on 1/2/20 at 9:47 am to nvcowboyfan
1. No injuries (I'm 44)
2. Get weight to 155 (currently at 164)
3. See abs by March 1
4. Add Sprint work
Last year's goals were similar: get weight from 175 to under 160, see abs. The weight I hit by march. The abs I saw for all of 3 days in july. Then the busy part of my profession started and my workouts stopped.
2. Get weight to 155 (currently at 164)
3. See abs by March 1
4. Add Sprint work
Last year's goals were similar: get weight from 175 to under 160, see abs. The weight I hit by march. The abs I saw for all of 3 days in july. Then the busy part of my profession started and my workouts stopped.
1
Posted on 1/30/20 at 12:51 pm to pilsnerpusher
January Check In Time!
I finished the month early with meeting my goals of 25,000 feet of climbing cycling (25044) and 275 miles (276). I'm going to rest until Feb 1 and then hit it hard
I finished the month early with meeting my goals of 25,000 feet of climbing cycling (25044) and 275 miles (276). I'm going to rest until Feb 1 and then hit it hard
Posted on 1/30/20 at 1:52 pm to TigerFanatic99
quote:
1.) Finish losing the weight. I lost 60 this year, would like to lost another 30 to get down to 185 or so.
Weight loss has slowed down dramatically. I only lost 4 pounds this month. That being said, body fat% dropped 2%. I know the home scale isn't the most accurate in the world, but its good for consistent tracking
quote:
2.) Achieve body weight equivalent squat, deadlift, and benchpress at minimum for each.
I kitted out a home gym and started lifts. Struggling with squat ( knee issues) but bench and Deadlift are progressing.
quote:
3.) Not relapse into obesity.
Doing good. One month down, about 719 or so left to go.
Posted on 1/30/20 at 3:16 pm to nvcowboyfan
I've always been a weakling, never had anything someone would call admirable for a physique, and am by all accounts a physical idiot - uncoordinated, unathletic, slow etc. After a shitty life patch in late 2018, I started going to the gym, got serious 1/30/2019. Have tracked every single lift session since then, program hopped a little bit, but these are my numbers as of today (in freedom units):
- OHP: 120x5
- Bench: 155x8
- Squat: 190x5
- Deadlift: 245x3
I was so scared to do barbell work, struggled to lift much more than the bar, didn't want to look like an idiot and there were (and are) literal children and women lifting more than me. But frick, I'm proud that I learned how to do this by myself. I'm proud that I stuck with lifting for a year, for no other reason than the deep satisfaction that comes from walking into the gym and fighting against gravity for an hour. I still look like shite and I'm still a weak little bitch, but I'm much stronger than I've ever been in my life.
GOAL: Press 135 lbs. on or before I turn 30 in April
PLAN: I've changed up my training to incorporate pin press and more tricep accessory work, OHP 2x per week (an intensity day and a volume day, more or less)
WORK: Currently in progress...
- OHP: 120x5
- Bench: 155x8
- Squat: 190x5
- Deadlift: 245x3
I was so scared to do barbell work, struggled to lift much more than the bar, didn't want to look like an idiot and there were (and are) literal children and women lifting more than me. But frick, I'm proud that I learned how to do this by myself. I'm proud that I stuck with lifting for a year, for no other reason than the deep satisfaction that comes from walking into the gym and fighting against gravity for an hour. I still look like shite and I'm still a weak little bitch, but I'm much stronger than I've ever been in my life.
GOAL: Press 135 lbs. on or before I turn 30 in April
PLAN: I've changed up my training to incorporate pin press and more tricep accessory work, OHP 2x per week (an intensity day and a volume day, more or less)
WORK: Currently in progress...
Posted on 1/31/20 at 12:08 pm to nvcowboyfan
Goal: Drop from 22% bf down to 10-12%
Just ran my macros through the leangains calculator and my macro split is
Your BMR is equal to 1819
Your TDEE is equal to 2183
Calories - 1746
Protein - 182
Fat - 57
Carbs - 127
Estimated -0.87 lb per week
Damn I'm gonna be hungry
Just ran my macros through the leangains calculator and my macro split is
Your BMR is equal to 1819
Your TDEE is equal to 2183
Calories - 1746
Protein - 182
Fat - 57
Carbs - 127
Estimated -0.87 lb per week
Damn I'm gonna be hungry
Posted on 1/31/20 at 12:40 pm to Azazello
I want to gain around 2-3lb / month while still being in “decent” 5k shape.
Posted on 1/31/20 at 4:24 pm to Azazello
quote:
Drop from 22% bf down to 10-12%
You trying to lose it fast? Look into Lyle McDonald's PSMF (protein sparing modified fast, i think?). It's hell but it's only a short hell as opposed to a long one
If you're trying to retain as much muscle as possible, then I'd say your plan is a great one. 1 lb of fat loss per week is right on target for a cut. Also check this calculator out, it's helped make sense of cutting for me:
LINK
Posted on 2/1/20 at 8:48 am to BluegrassBelle
This is where I was.
230 at Jan. 1 and no understanding of a diet. Picked up yoga, water and a book. I was at 209.6 this morning.
230 at Jan. 1 and no understanding of a diet. Picked up yoga, water and a book. I was at 209.6 this morning.
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