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Started By
Message
Just wanted to share my experience and get some tips ( and subtle brag)
Posted on 4/14/23 at 1:13 am
Posted on 4/14/23 at 1:13 am
I started last week of January with a goal of losing weight. I was a junk food junkie, loved sweets, and ate like I didn’t know when I’d get my next meal. I have a job that isn’t strenuous so didn’t get much help there. I had developed low self esteem and my energy was non existent. At 42 years old and 5’8 I was pushing 220-222.
I started with cutting sugar and carbs and did that for a week the hard way. No cheats and only eating chicken breast and salads. I hated it but did my weight on an official scale and was 218.
Since then I’ve learned how to cool low carb. I try to keep it under 20-30 carbs a day and zero sugar. I also added 30 minutes of calisthenics every day. I’m learning new work outs and changing things up but I need to push myself more because I’m not getting the soreness I know I should have.
I’ll admit I haven’t cut out alcohol and I consume a lot. 12 beers a week and prob a 5th or more of Crown. I know this is slowing my results but that’s a whole different lifestyle issue to tackle.
So far I’m averaging about 2 pounds a week and I’m down to 187. I know 165 is achievable while building a little muscle mass. I feel great for the first time in years!
Sorry for the long post but if anyone had a good at home workout regiment without weights I’d love to hear it. Right now I’m mostly doing 25lb curls (sets of 20), push-ups, crunches, pull-ups, etc.
I started with cutting sugar and carbs and did that for a week the hard way. No cheats and only eating chicken breast and salads. I hated it but did my weight on an official scale and was 218.
Since then I’ve learned how to cool low carb. I try to keep it under 20-30 carbs a day and zero sugar. I also added 30 minutes of calisthenics every day. I’m learning new work outs and changing things up but I need to push myself more because I’m not getting the soreness I know I should have.
I’ll admit I haven’t cut out alcohol and I consume a lot. 12 beers a week and prob a 5th or more of Crown. I know this is slowing my results but that’s a whole different lifestyle issue to tackle.
So far I’m averaging about 2 pounds a week and I’m down to 187. I know 165 is achievable while building a little muscle mass. I feel great for the first time in years!
Sorry for the long post but if anyone had a good at home workout regiment without weights I’d love to hear it. Right now I’m mostly doing 25lb curls (sets of 20), push-ups, crunches, pull-ups, etc.
10
Posted on 4/14/23 at 6:32 am to Dirt Booger
replace the db curls with shoulder presses
grab that 25lb db and do goblet squats and db snatches. start with snatches from the clean position, work and transition to from the floor
purchase a 50 or 70lb kb and add swings, goblet squats, cleans, then snatches and shoulder presses
get a barbell, weights, and olympic squat stand and add deadlifts, back squats, shoulder presses, etc
just my 2c
grab that 25lb db and do goblet squats and db snatches. start with snatches from the clean position, work and transition to from the floor
purchase a 50 or 70lb kb and add swings, goblet squats, cleans, then snatches and shoulder presses
get a barbell, weights, and olympic squat stand and add deadlifts, back squats, shoulder presses, etc
just my 2c
Posted on 4/14/23 at 6:34 am to Dirt Booger
quote:
I try to keep it under 20-30 carbs a day
quote:
I consume a lot. 12 beers a week and prob a 5th or more of Crown. I know this is slowing my results but that’s a whole different lifestyle issue to tackle.
So no carbs which fuel your workouts and help build muscle but copious amounts of booze
Posted on 4/14/23 at 6:36 am to Dirt Booger
Got to work legs. Squats, lunges, and burpees
Do intervals ex 20 rounds of 10 pushups, 10 squats, 10 sit-ups. 30 sec rest between. That would be 200 each.
Do intervals ex 20 rounds of 10 pushups, 10 squats, 10 sit-ups. 30 sec rest between. That would be 200 each.
Posted on 4/14/23 at 7:43 am to aldawg2323
quote:
grab that 25lb db and do goblet squats and db snatches. start with snatches from the clean position, work and transition to from the floor
You think he knows what any of this means?
Posted on 4/14/23 at 8:16 am to Proximo
quote:
So no carbs which fuel your workouts and help build muscle but copious amounts of booze
I’ll admit I know nothing about proper dieting but right now my main goal is getting the weight off. Once I hit my desired weight I will looking into the proper diet to bulk up.
My diet currently is very high in protein (lots of eggs, meat, and leafy greens)
Posted on 4/14/23 at 8:26 am to Dirt Booger
quote:
but right now my main goal is getting the weight off
I think this mindset is what a lot of people have, but it's wrong. 180lbs of skinny fat looks just about the same as 165lbs of skinny fat. It's body composition that makes you look different.
I wouldn't race to an arbitrary weight. Do the long play and focus on changing your body composition through lifting. Honestly, I don't know if it can be achieved long term with the minimal equipment you mentioned, so you need to think about that.
Great work so far!
ETA: take advantage of being the new lifter, i.e. burning fat and building muscle at a faster clip.
This post was edited on 4/14/23 at 8:28 am
Posted on 4/14/23 at 8:48 am to Dirt Booger
No advice. Just wanted to say congrats. Keep it up. Plenty of good body weight programs out there to pick.
Posted on 4/14/23 at 8:59 am to Dirt Booger
That's an impressive about of weight loss in a short period of time! Congrats!
I too struggle with cutting out the booze. I don't get drunk every night, but I do have a few drinks most nights, so I sympathize with you there.
At 5'-8", 187lbs isn't a terrible weight, as I am an inch shorter and about 6lbs heavier, however I'm also 13% BF.
If you want my advice, it would be to continue with trying to improve your diet, while also adding more weight lifting to your schedule. Get your BF % down, and you can look great at 180lbs, or even 185lbs.
Like it was mentioned before, at that weight, you don't really need to lose more, as much as you need to change your body composition.
I too struggle with cutting out the booze. I don't get drunk every night, but I do have a few drinks most nights, so I sympathize with you there.
At 5'-8", 187lbs isn't a terrible weight, as I am an inch shorter and about 6lbs heavier, however I'm also 13% BF.
If you want my advice, it would be to continue with trying to improve your diet, while also adding more weight lifting to your schedule. Get your BF % down, and you can look great at 180lbs, or even 185lbs.
Like it was mentioned before, at that weight, you don't really need to lose more, as much as you need to change your body composition.
Posted on 4/14/23 at 9:35 am to Dirt Booger
Are currently drinking a 12 pack plus a fifth a week??
Posted on 4/14/23 at 9:35 am to Dirt Booger
quote:
Right now I’m mostly doing 25lb curls (sets of 20), push-ups, crunches, pull-ups, etc.
Throw in some leg work too. Lunges, goblet squats (squat holding weight), split squats, box jumps, etc.
Congrats on the weight loss!
Posted on 4/14/23 at 9:41 am to Red2017
quote:
Are currently drinking a 12 pack plus a fifth a week??
A beer or two in the afternoon. Weekend maybe 4 beers then drink Crown with water. That example i on an extreme week. Not a normal week
Posted on 4/14/23 at 9:56 am to FieldEngineer
quote:
Throw in some leg work too. Lunges, goblet squats (squat holding weight), split squats, box jumps, etc.
I didn’t want to get too long winded with my post but I usually do lunges, burpees, and some running.
I’ve gone from size 36 jeans to needing a belt with 34s. Also down to a size large shirt from and xl which to mean means and feels better than anything a scale says
Thanks for all the suggestions so far. Def have a lot of research to do so I can do this the right way
Posted on 4/14/23 at 10:01 am to Dirt Booger
quote:
I’m learning new work outs and changing things up but I need to push myself more because I’m not getting the soreness I know I should have.
Not an expert like many on here, but when learning a new exercise I would think learning the proper form is more important than getting that expected soreness. Focus on form, build endurance, then worry about really pushing your limits.
In regards to free-weight exercises, there are a large number of apps available that can be great starting points. Just put in workout in your phone app and find ones you're comfortable with.
Also, as others said, work on muscle building and leg exercises. Both will help with boosting metabolism and cutting weight.
Regardless, great job so far. When you plateau, try not to get discouraged and find creative ways to change it up (this board is a great source for that as well)
Posted on 4/14/23 at 10:15 am to Dirt Booger
I do all Of the stuff you do except the beer and I've been stagnant. Gonna add a 12 pack and a 5th of crown to my protocols to try to get unstuck.
Posted on 4/14/23 at 10:15 am to Dirt Booger
Way too much alcohol. Stop drinking should be priority #1. You aren't cutting carbs at all with the amount you drink.
Posted on 4/14/23 at 10:16 am to Dirt Booger
So I should maybe start drinking?????
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