Let's drop the weight challenge

Just completed our Spartan Beast in 6 hrs exactly. 14.2 miles and 32 obstacles, a shitton of mud and several cold water crossings. Our time could have been better but my daughter sprained her MCL a week ago and by mile 8, she was almost ready to say No Mas. To her credit, she toughed it out and we accomplished our trifecta with this race. Next year, we will do a Sprint and maybe a stadium course because this old man is NOT doing anything over 5 miles again
 
I really messed myself up being off the wagon... Losses are coming SLOW... Been plateaued for a couple weeks I feel like... Not sure what is up... Feel better at least. Oh well... Time will tell...
 
Despite the big lunch with the team (mostly meat and vegetable) AMD having a KFC Chizza for dinner after swimming last night. I'm down another 1.4#
207.4.
I have a jaw line again and my traps are rising to my jaw rather than the former chin falling to my collar bone.
Goal is 175ish.

Swimming 130 miles in 4 weeks certainly helps. Ha!
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I behaved myself over Thanksgiving and actually lost 2 lbs between last Tuesday and this morning. Might be residual from the race the previous Sat but I made sure to keep the portions on the smaller size, avoid the processed sugar and fatty foods and drank a ton of water to keep the hunger down.
 
fsj80 said:
...my daughter sprained her MCL a week ago...
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Update: not a sprain but a tear. We find out later this week how bad and what the next steps are (PT most likely). Gotta love AF ROTC playing tag and a test-filled teenage young man being overly aggressive :(

MCL is frayed, ACL is torn
 
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So, with my daughter scheduled to have ACL surgery on Dec 21, there will be no Spartan races for us in 2019. So I am going to concentrate on improving my workload capacity and mobility starting in Jan. I am going to do more CrossFit-style workouts M-W-F mornings, then do mobility exercises M-F evenings as well as alternating between a Couch-to-10k program and body weight HIIT exercises. Once daylight savings starts and it stays lighter later, I will swap the HIIT stuff for 10-20 mile bike rides 2-3 nights a week. Hopefully this plus refining my caloric intake will allow me to get down to 12-14% body fat and help my aging body recover quicker from the Spartan races we compete in starting again in 2020.
 
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fsj80 said:
So, with my daughter scheduled to have ACL surgery on Dec 21, there will be no Spartan races for us in 2019. So I am going to concentrate on improving my workload capacity and mobility starting in Jan. I am going to do more CrossFit-style workouts M-W-F mornings, then do mobility exercises M-F evenings as well as alternating between a Couch-to-10k program and body weight HIIT exercises. Once daylight savings starts and it stays lighter later, I will swap the HIIT stuff for 10-20 mile bike rides 2-3 nights a week. Hopefully this plus refining my caloric intake will allow me to get down to 12-14% body fat and help my aging body recover quicker from the Spartan races we compete in starting again in 2020.
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That sucks. What does the recovery look like for the ACL surgery?
 
Cameronswmp9 said:
That sucks. What does the recovery look like for the ACL surgery?
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According to her surgeon, 12-18 months for 100% recovery. Everything we read says less (like 9-12), so I am hoping he is just erring on the side of caution but even the shorter time pretty much eliminates any Spartans in 2019
 
fsj80 said:
So, with my daughter scheduled to have ACL surgery on Dec 21, there will be no Spartan races for us in 2019. So I am going to concentrate on improving my workload capacity and mobility starting in Jan. I am going to do more CrossFit-style workouts M-W-F mornings, then do mobility exercises M-F evenings as well as alternating between a Couch-to-10k program and body weight HIIT exercises. Once daylight savings starts and it stays lighter later, I will swap the HIIT stuff for 10-20 mile bike rides 2-3 nights a week. Hopefully this plus refining my caloric intake will allow me to get down to 12-14% body fat and help my aging body recover quicker from the Spartan races we compete in starting again in 2020.
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BEst of recovery wishes for your daughter.
My daughter had a really nasty knee injury in middle school. Just a short jump. Dislocated and chipped her patella. Tore the patella tendon but not completely. Knee surgery sux.
 
fishgutzy said:
Stalled at 207.4. Time to switch things up a little and get off this effing plateau. :cool::D:mad:
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Ive been hovering in the low 260s for a while, and Im wanting to add the running and other cardio so I am hoping that will break the plateau.

Tomorrow I start full 5/3/1 Beginners 4 day split, plus adding some running on those 4 days and a straight cardio day. I am going to hold off on the HIIT and hills until I can find a good hill and spring rolls around so I dont need to be completely bundled up like the Michelin Man. Hoping to lose some more weight before then as well, and build a cardio base by then as well.
 
Cameronswmp9 said:
Ive been hovering in the low 260s for a while, and Im wanting to add the running and other cardio so I am hoping that will break the plateau.

Tomorrow I start full 5/3/1 Beginners 4 day split, plus adding some running on those 4 days and a straight cardio day. I am going to hold off on the HIIT and hills until I can find a good hill and spring rolls around so I don't need to be completely bundled up like the Michelin Man. Hoping to lose some more weight before then as well, and build a cardio base by then as well.
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Degenerative osteoarthritis in my feet and tail bone put limits on the types of aerobic exercise I can do. Swimming, and occasional spinning classes. I also turn strngth training into an aerobic workout by doing 3 to 4 lift super sets with very little rest between lifts. That keeps my heart rate up and the sweat dripping. By half way through I as soaked as I would be standing outside in a heavy rain.
For me, a few years back when I plateaued at 270, switching to a low carb high fat helped break the plateau. Along with more strength training.
Now that I am getting closer to my goal weight I am finding that more swimming requires that I up my carbs a little. ANd I drink an electrolyte replacement that has carbs when I do 8.8km or more now. I used to be able to do 10km without carb replacement, just electrolyte. But I am swimming more. Takes more carb intake to replace the glycogen. Normally, in low carb, fat is burned. But it takes more energy to convert and can sap my energy for long endurance swims. Thus quick processing glucose is needed while swimming.
 
@Cameronswmp9 If I remember correctly, don’t do the lifting/running during the same workout. If you are going to do some light cardio during the same workout, do it after lifting but keep it 10-15 minutes.

Keep plugging away at the workouts. Plateaus happen to everyone but they correct themselves after a little bit. And congrats on the weight lost so far and sticking with the workouts!
 
fishgutzy said:
BEst of recovery wishes for your daughter.
My daughter had a really nasty knee injury in middle school. Just a short jump. Dislocated and chipped her patella. Tore the patella tendon but not completely. Knee surgery sux.
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Thanks. Knees and backs suck when hurt, for sure. Luckily she is young and fit, so hopefully she will have a full recovery. Bad news is she is young and fit, so she may get frustrated with the slow progress. Just have to keep reminding her that it is a building blocks process and to follow the plan
 
fsj80 said:
Thanks. Knees and backs suck when hurt, for sure. Luckily she is young and fit, so hopefully she will have a full recovery. Bad news is she is young and fit, so she may get frustrated with the slow progress. Just have to keep reminding her that it is a building blocks process and to follow the plan
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Exactly.
My daughter required a second surgery because her patella tendon wasn't healing correctly. It didn't help that a student deliberately hit her knee with a hard cover text book because she thought my daughter faking it.
That was middle school, about 8 to 9 years ago. Knee still bothers her when it gets cold.

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fsj80 said:
@Cameronswmp9 If I remember correctly, don’t do the lifting/running during the same workout. If you are going to do some light cardio during the same workout, do it after lifting but keep it 10-15 minutes.

Keep plugging away at the workouts. Plateaus happen to everyone but they correct themselves after a little bit. And congrats on the weight lost so far and sticking with the workouts!
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That's the plan, some light jogging/running after the lifts. Wednesday was planned to be the hill sprints, but going to start with either road or treadmill to build the base. I am wanting to add Saturdays and Sundays for HIIT and distance. I understand you "can't please 2 masters" in this, but for now I am looking for overall fitness and weight loss, and helps with the cut and conditioning as well.
 
I am plateaued as well. Since getting back on track end of September, I can't get back under 220. Fluctuating between 222 and 227... Frustrating for sure... Gotta get on a regular workout schedule and figure out a way to get some low impact cardio in. Maybe I'll get the bike I want for Christmas...
 
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bigfelipe said:
I am plateaued as well. Since getting back on track end of September, I can't get back under 220. Fluctuating between 222 and 227... Frustrating for sure... Gotta get on a regular workout schedule and figure out a way to get some low impact cardio in. Maybe I'll get the bike I want for Christmas...
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If I could get just 2 piece of equipment for home it would be an Octane seated elliptical for my wife and maybe the Stencor Econ functional trainer. There are several brands of this type of system.
The Octane is the best for maximizing aerobic workout and eliminating joint impact. It is my wife's favorite at the Spear's YMCA.
 
GoWolfpack said:
Eat cake and don't exercise for a weekend, don't gain any weight. I'm going to try to trim up some for Christmas, but there's a lot of great food out there.
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My wife makes a decadent rich chocolate cake that is high protein, low carb. Low glycemic index. And tastes like a normal rich dark chocolate cake.

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Hit the gym, but a little later than I wanted to be. I didn't get to run, but got the full lift in and felt really good.

Deadlifts and OHP tomorrow.
 
206.8 this morning.
2.2km morning swim today. Will do 6.6km after work.
Tomorrow is the 5th of the month. The gym closes the pool for cleaning. So weight room in the morning tomorrow. Maybe again in the afternoon.
With a little extra effort, I hope to be down to 198 by the time I get home from this trip.
"Less Rice. More Swimming."
 
fishgutzy said:
206.8 this morning.
2.2km morning swim today. Will do 6.6km after work.
Tomorrow is the 5th of the month. The gym closes the pool for cleaning. So weight room in the morning tomorrow. Maybe again in the afternoon.
With a little extra effort, I hope to be down to 198 by the time I get home from this trip.
"Less Rice. More Swimming."
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How much longer are you away from home?


I hit the gym today, deads and OHP. Was to late to get a run in, I barely finished my weights.

Tomorrow is an off day from weights, so it will be a cardio day for sure.

I want to drop another 10 lbs by Christmas, and I know that is stretching it but would be nice to be 250 or less. In 20 days its moremthan likely not going to happen, but it would be nice Weighed in at 261 today, so I assume either the quick crap lunch mixed with regular small fluctuations caused that, I'm not too concerned.
 
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Cameronswmp9 said:
How much longer are you away from home?


I hit the gym today, deads and OHP. Was to late to get a run in, I barely finished my weights.

Tomorrow is an off day from weights, so it will be a cardio day for sure.

I want to drop another 10 lbs by Christmas, and I know that is stretching it but would be nice to be 250 or less. In 20 days its moremthan likely not going to happen, but it would be nice Weighed in at 261 today, so I assume either the quick crap lunch mixed with regular small fluctuations caused that, I'm not too concerned.
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Until December 21. Flight is late enough that I can get one last swim in before having to get to the airport.

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Overslept, and missed the gym this morning. Felt off all day long. Will have to do a Saturday session to make up the day.
 
Today was squats with calf raises, bench with incline, t bar rows and cable rows, stupid heavy leg press, then 1 mile on the treadmill at a speed-ish walk pace, 15 min/mile. Felt great, but dang if that doesn't work the legs!
 
Down to 203.5 today. Was down to 202 back in March of 2014.
weighed in at 223 for my October 12th physical. Figure 3 pounds for clothes. So call it 220.
(My body temp was still down from swimming. 97.7. I wonder what it was after I did the 7+ hour 20km swim)
so down 17 in 2 months. Most of that since October 26th when this trip started.
 
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202.2 today. Not quite down to where I hoped for the end of this trip. I was shooting for 198. Still have 1 day left.
But at least I am back down to my March 2014 weight before the layoff.
 
So, between changing jobs within the same company not once but twice in the past two months, the stress of the holidays and from dealing with my daughter’s surgery, I have lost 10 lbs. I usually carry iwb at around the 4:30 position but decided to try carrying at 3:30 and I didn’t have flab preventing it for the first time in forever. Hoping things calm down after the first so I can make it to back to the gym because this method of losing weight sucks lol
 
Ugh, I need to get back on the wagon and shed some of my accumulated tonnage. Our family work scheduled is quirky and makes finding time to exercise a real chore. I've also slipped back into my old eating habits too; visting BoJangles more and more :( The holidays have not helped either.

Need to say adios to 13#
 
concepthomes1 said:
I'm going to try this Keto thing since I love meat, eggs, salads and other high fat foods.
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Like any food plan it really depends on your level of activity.
The more active you are the better you can burn, rather than store carbs as fast.
I didn't track anything the last two months in China.
Ate burgers, fried calamari, KFC, and still lost 20 pounds in 2 months.
One can do lower carb without going full keto.
Generally one should keep protein down around 25--30%. Vary the fat/carb ratio based on activity. More carbs when I'm doing endurance swims. More fat when I'm moderating the swimming and doing more weight lifting.

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Chuckman said:
Honestly I do not know. I had a friend mention it to me today, he swears by the book, has eaten cleaner than he ever has, has lost about 20 lbs and 8% body fat. I was just seeing if anyone else heard about it.
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One doesn't necessarily need a book for that.
Lifting heavy while calorie restricting helps maintain muscle and burn more fat.
The main thing is doing something that is sustainable.

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I've eaten a little more this week, and weight has gone up about a 3 lb range.

Since I have been stuck at the same weight, I have read about metabolic adaptation, so hopefully with a week or two of eating more then going back to the deficit to see if the weight will drop off again.
 
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