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Started By
Message
re: 2023 healthy weight loss support thread
Posted on 1/4/23 at 8:50 am to SkintBack
Posted on 1/4/23 at 8:50 am to SkintBack
quote:
2023 Keeping it real, keeping it simple.
Weight training 2x a week (compound movements, total body to start. Reps in the 8-12 range)
10,000 steps a day on non-weight training days, and will try to get at least 7,500 on training days.
1 - 30 min Peleton session per week
1 - Kettlebell flow session per week
An occasional run
quote:
Goals - Mostly body recomp, don't care about weight or how much I can bench. Just want to feel good, look good. Would like to get to the 195-200lb range, trim the midsection, have shirts fit better. Dreams would be bowling ball shoulders and bigger quads. I'll jump on one of LSU777's programs once I get back in the groove and make sure I consistently train. I've had a hell of a year with acid reflux, back pain, hamstring tendonitis etc.
quote:
Diet - Not a strict plan, but just whole foods and weighing out my portions. So far on my menu this week is chicken, sweet taters, rice, egg whites, overnight oats with blueberries and walnuts, tuna, protein shakes.
diet looks good and so does the cardio
for the weight training...may i suggest 2 fullbody days? i would suggest either Greyskull lp 2x per week or ppsa grasshopper and just do it 2x per week
of you are goign to do greyskull its simply
day a
press
squat
chins
dips
defranco shoulder shocker
day b
bench
deads
chins
curls
farmers walks
keep it simple and hold it to 5 exercises max and just progress them as much as possible.
everything else is fine.
1
Posted on 1/4/23 at 9:08 am to Richard Grayson
This hit way, way to close to home haha
Posted on 1/4/23 at 9:09 am to TheJunction
So I read Wegovy is back in stock now?
Posted on 1/4/23 at 9:54 am to lsu777
Yeah man! I ran Greyskull a couple of years ago with your thread. My wife still laughs at my 1.25lb plates lol. I started doing something pretty close to what you laid out, but I'll think I'll jump on yours
day a
press
squat
chins
dips
defranco shoulder shocker
day b
bench
deads
chins
curls
farmers walks
For the dips, curls, and shoulder shocker do I do something like 2 sets of 20 or what set/rep range for those plug in's? You da man
day a
press
squat
chins
dips
defranco shoulder shocker
day b
bench
deads
chins
curls
farmers walks
For the dips, curls, and shoulder shocker do I do something like 2 sets of 20 or what set/rep range for those plug in's? You da man
Posted on 1/4/23 at 10:03 am to SkintBack
quote:
For the dips, curls, and shoulder shocker do I do something like 2 sets of 20 or what set/rep range for those plug in's? You da man
for chins and dips, just do 2 sets of max reps. when you can bang out 10 plus...slow them down until you are doing like a complete dead hang, 2 sec concentric, 5 sec hold at the top and like a 3sec (5 count) eccentric. do this while holding hollow hold. once you can do that for 10 reps, start adding weight.....slowly, especially on dips. for dips you need to be able to do the full ATG dip before progressing
[quote]LINK ]
for the shoulder shocker, just google it, i dont care which one you follow, just pick one of the 8 or so JoeD has released and follow his guidelines
Posted on 1/4/23 at 10:05 am to Hu_Flung_Pu
quote:
So I read Wegovy is back in stock now?
its regional, call around. I will say i dont know anyone that has issues getting it from wal mart in the last 2-3 months. seems the september/october range was when it was an issue.
Posted on 1/4/23 at 10:12 am to lsu777
It's for my Mom. She went to a Dr and they gave her Victoza (liraglutide) but she had to drive like 3 hours for the visit. Apparently it's in a trial at that clinic and you can get it for $10 a month. Was wondering if she could just get a Dr in her town to prescribe Wegovy and use a co pay.
That was yesterday
quote:
Wegovy
"Novo Nordisk is pleased to report that all dose strengths of Wegovy are now available to retail pharmacies nationwide. However, pharmacies may experience normal delays given the time required to order the product from their local distribution center, and geographical variabilities.
That was yesterday
This post was edited on 1/4/23 at 10:14 am
Posted on 1/4/23 at 2:12 pm to Hu_Flung_Pu
she should be able to
and FTR everyone in this thread....there is already the putthaforkdown thread which is the OG healthy weight loss support thread.
i beleive we are now on version 3 as the others reached 200+ pages.
post there if you dont mind
and FTR everyone in this thread....there is already the putthaforkdown thread which is the OG healthy weight loss support thread.
i beleive we are now on version 3 as the others reached 200+ pages.
post there if you dont mind
Posted on 1/4/23 at 3:13 pm to lsu777
quote:
not hard bud, just need to get you in a routine of lifting 2-3x per week and some form of a diet.
whats your plan?
I make my own meals Mon - Fri and stay under 1800 calories with no drinking. Usually 2 hard boiled eggs and bacon or sausage for breakfast. A whole wheat ham and cheese sandwich for lunch with celery and some fruit like grapes or an apple. Dinner I eat light. Usually salad or another sandwich with the kids.
Sat/Sun I don't do anything special but I will limit my portions and junk food and adjust food calories down if I am drinking wine or beer.
Mon/Wed I do isometrics (pushups/situps/lunges/mountain climbers/etc) and stretching/yoga
Tues/Thurs I do lifting and cardio. I have dumbbells and a bench bar.
Friday I do yoga and HIIT cardio in the morning.
Sat Am isometrics and stretching/yoga.
Sunday is a day of rest.
Posted on 1/4/23 at 3:16 pm to TheJunction
quote:
This hit way, way to close to home haha
Like i said this isnt a challenge or serious thread. It's just support for those of us who need to lose some weight. Small attainable goals.
Being able to brush my teeth in a mirror with my shirt off and not be depressed about it or getting a little excited before remembering that those are my tits seems like a good realistic goal.
Posted on 1/5/23 at 1:15 pm to Richard Grayson
I weighed 205 or 206 in mid September. I set a goal of 180. I'm 6'0" tall.
I started eating eggs every morning and I sip on a frozen Premier Protein mid morning. Sometimes I would eat a banana too. I'll eat a grilled chicken salad at lunch and I usually won't eat anything at night unless I'm out. Sometimes I would grill a piece of chicken and microwave a bag of vegetables from Walmart. I hadn't been doing to well at sticking with it from mid December through first of the year. I went to the doctor Tuesday and they weighed me and I was down 6 more pounds since then.
I started eating eggs every morning and I sip on a frozen Premier Protein mid morning. Sometimes I would eat a banana too. I'll eat a grilled chicken salad at lunch and I usually won't eat anything at night unless I'm out. Sometimes I would grill a piece of chicken and microwave a bag of vegetables from Walmart. I hadn't been doing to well at sticking with it from mid December through first of the year. I went to the doctor Tuesday and they weighed me and I was down 6 more pounds since then.
This post was edited on 1/5/23 at 1:17 pm
Posted on 1/8/23 at 10:54 am to Hu_Flung_Pu
quote:
Was wondering if she could just get a Dr in her town to prescribe Wegovy and use a co pay.
Wegovy is strictly for weight loss. So will depend on her insurance. If her insurance doesn’t cover weight loss meds the one pen costs like $1600 a month
Insurance companies are also cracking down on ozempic. I’ve been on it for months and now and was able to get it covered due to a slightly elevated A1C and PCOS insulin resistance. No more. Starting Jan 1 you have to strictly have a type 2 diabetes diagnosis to get it covered by most insurance companies now. Without insurance it’s like $800-900 a month
Posted on 1/8/23 at 1:44 pm to lsunurse
Good people have been abusing it, I've had so many people bragging about their weight loss from taking it. Sad part is once they lose that pen they will gain it back because there is no other change.
One found a doctor who wrote a script even though she isn't a diabetic, total insurance fraud. Alas, probably no different than doctors prescribing ADHD medicines for kids who are just a bit active.
One found a doctor who wrote a script even though she isn't a diabetic, total insurance fraud. Alas, probably no different than doctors prescribing ADHD medicines for kids who are just a bit active.
Posted on 1/8/23 at 5:30 pm to lsu777
People look down on them and say, “but when they stop they will gain weight”. I’m pretty sure there has been no widely prescribed diets that people have been able to stick too, and 90% gain it back. It really is a miracle.
I think the only other way to change is trough cultural perception, a relentless pursuit of health, dialog, and accountability, like this thread! The desire to belong to a system/group needs to outweigh the desire to indulge on food. Both evolutionary adaptations.
I think the only other way to change is trough cultural perception, a relentless pursuit of health, dialog, and accountability, like this thread! The desire to belong to a system/group needs to outweigh the desire to indulge on food. Both evolutionary adaptations.
Posted on 1/11/23 at 6:25 am to Richard Grayson
57. 5’9” 220lbs 30+ % body fat.
Starting with a personal trainer this morning. I need accountability to jump start myself back to a level I can continue on and improve.
Goals are simple. 180lbs. Under 20% BF. Feel better and look good naked
Starting with a personal trainer this morning. I need accountability to jump start myself back to a level I can continue on and improve.
Goals are simple. 180lbs. Under 20% BF. Feel better and look good naked
Posted on 1/12/23 at 10:32 am to Barrister
First session went well.....although today I am a writhing ball of agony. Can't lift my arms above my head and in order to get on the toilet I gotta just lean and fall back. Arms and legs are noodles.
Everyone at gym was nice, and lucky me, while in the locker room I happened to meet "Mr. no issue having long conversations while completely naked guy".
Everyone at gym was nice, and lucky me, while in the locker room I happened to meet "Mr. no issue having long conversations while completely naked guy".
Posted on 1/12/23 at 11:08 am to Richard Grayson
222.0 this morning. So down 5lbs.
One bad day in two weeks. Got drunk at an event and ate all the food I could find. Other than that it’s been good meals out my own fridge and steady exercise.
Hope y’all are doing well so far in January.
One bad day in two weeks. Got drunk at an event and ate all the food I could find. Other than that it’s been good meals out my own fridge and steady exercise.
Hope y’all are doing well so far in January.
Posted on 1/12/23 at 8:13 pm to Richard Grayson
Still sticking to the same meals you posted a few posts up? Doesn’t seem like many calories baw
Posted on 1/13/23 at 8:21 am to tunechi
I changed it.
Breakfast: Turkey Sandwich. Whole wheat bread, smoked Turkey, provolone, pickles, bell peppers, Mayo and mustard and a satsuma or orange 500 Cal
Lunch : Ham sandwich Whole wheat bread, baked ham, Swiss pickles, bell peppers, Mayo and mustard. Cheese it’s, celery, and grapes. 750 Cal
Dinner another 500-800 or so calories.
So I’m between 1800-2000 calories a day in food. And I work out 3/4 times a week. Gotta shed this holiday weight. I was at 202 in July. So damn close to my goal of under 200 and then I put 30lbs back on between July and January.
Breakfast: Turkey Sandwich. Whole wheat bread, smoked Turkey, provolone, pickles, bell peppers, Mayo and mustard and a satsuma or orange 500 Cal
Lunch : Ham sandwich Whole wheat bread, baked ham, Swiss pickles, bell peppers, Mayo and mustard. Cheese it’s, celery, and grapes. 750 Cal
Dinner another 500-800 or so calories.
So I’m between 1800-2000 calories a day in food. And I work out 3/4 times a week. Gotta shed this holiday weight. I was at 202 in July. So damn close to my goal of under 200 and then I put 30lbs back on between July and January.
Posted on 1/13/23 at 10:28 am to Richard Grayson
Congratulations! Sounds like you are doing it right.
I am similar size, workout regularly (4-5X per week) but was not super disciplined on diet. Am now. Dropped 8 out the gate.
15 to go will come from no simple sugars, rebalancing workout and adding yoga. Diet is lean proteins, veg, moderate complex carb here and there, plenty of water and zero cal drinks (black coffee).
Keep inspiring! Well done by you. Good luck w/next goal.
I am similar size, workout regularly (4-5X per week) but was not super disciplined on diet. Am now. Dropped 8 out the gate.
15 to go will come from no simple sugars, rebalancing workout and adding yoga. Diet is lean proteins, veg, moderate complex carb here and there, plenty of water and zero cal drinks (black coffee).
Keep inspiring! Well done by you. Good luck w/next goal.
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