The 2023 "get your ass in shape" thread....

[caribbean20]

Exercise is great, of course, but it’s all about what you stuff in your pie hole. I put on weight when exercising vigorously.

Started a contest with a buddy one year ago. In the home stretch, last two weeks. Hoping to stomp his guts out, but it’s a horse race.

 

[Sharp Shooter]

Exercise is great, of course, but it’s all about what you stuff in your pie hole. I put on weight when exercising vigorously.

Started a contest with a buddy one year ago. In the home stretch, last two

My mother-in-law would agree with you, but she defines vigorous as walking around the block. At one time I thought I was riding a lot until I met a pro mtn biker and realized I wasn't doing shit.

We're all different in many respects and need to find what works individually. Food (or booze) intake is certainly the biggest factor for many of us.

 

[Sharp Shooter]

Yep!

 

[angiebaby]

Ran (jogged) 1.2 miles today! That is up from 1/2 mile at the beginning of the year. I hope to bring it up to a solid mile-and-a-half by next week. How is everyone else doing? Is this your reminder to get back on track? or did you never fall off?

 

[Desert Whaler]

I'm walking in the sand about 2 miles 4-5 times a week.
Down 16 pounds from November 8th when I started and went off the sauce, so it's 3 months today for Me.
Time to clean up the diet (still eating like crap), and slowly ratchet up the exercise.

 

[Mandelon]

Down 5 lbs, but it is so much more difficult than it used to be. Giving up sweets mostly, and cutting out alcohol during the week, no sodas or shitty snacks. Gym time three or four days a week.

 

[DaytonaBabe]

Try these:

https://www.amazon.com/Harbinger-Womens-Weightlifting-StretchBack-Leather/dp/B07JLCMCQ8/ref=sr_1_5?crid=MRTG2955OYW7&keywords=harbinger+weight+lifting+gloves&qid=1674232965&sprefix=harbing%2Caps%2C1146&sr=8-5

I use the mens version. I like them because they have minimal padding and don't have the big wrist strap. Also the thinest padding I could find. My actual preference would be just one layer of leather but all weight lifting gloves seem to have padding.

Appreciate the suggestion for these. I really like them Seems like they'll last awhile, even with daily use

 

[4Waters]

Keeps getting worse

 

[Javajoe]

Quit smoking on Jan. 1st cold Turkey. Only smoked about 3/4 pack a day. No issues. Feel great. Easy Peasy.
Wife and I started back at the gym after a few years off. Had elbow surgery and 2 shoulder rotator surgeries last couple years. All healed up. I’m actually in great shape so just trying to put on some muscle and lose a little fat around the middle. Gunna be a good year

 

[caribbean20]

Ran (jogged) 1.2 miles today! That is up from 1/2 mile at the beginning of the year. I hope to bring it up to a solid mile-and-a-half by next week. How is everyone else doing? Is this your reminder to get back on track? or did you never fall off?

Do an annual guys trip back to MI. Just concluded a one year weight loss contest with one buddy. We both lost 26, stayed on each other like ugly on an ape all year. I used the Noom app. Stopped eating bread and really focused on diet. About the same amount of exercise, except for training and running the Manhattan Beach 10K. Felt like I starved for a whole year, it sucked. Glad with the results, fighting against the tide to keep it off and more. Suffered a little setback recently but back on board.

Hope everyone is doing well. Side benefit is the metabolic markers all improved, significantly. Completely off BP medicine as it just got too low.

Enjoy reading about others' experience. Let's crush it this year!

 

[East Wood]

I quit chewing start of this year. cold turkey, rough couple of days but I feel great. Wife doesnt miss the spit cups and I dont miss the 8$ a day habit.

 

[clarence]

Just switched from CrossFit to lifting.

2023 YE goals (5 reps):

Press 135 (.75xBW)
Bench 180 (BW)
Squat 270 (1.5xBW)
Deadlift 315 (1.75xBW)

I'm Squatting 225 and Deadlifting 270 for reps a month into the year (at a BW of 165), so I'm going to up my YE goals to 315 (1.75xBW) and 360 (2xBW).

 

[Paradox]

I’m down 87.5 lbs since May 6th of last year, the day of my surgery.

I’m religiously walking 2 miles a day. Recently started wearing 3.5 lb weights on each limb (14 lbs total) on the walk. While not much, I’m doing 25 reps of 50 each of curls, reverse curls, side arm extension thriwls and raised extensions, all with the arm weights during the walk. Truly feeling good and I now believe I will eventually reach my goal of 100 pounds.

Pic of Morning walk, M-F. Different route on the weekends.

 

[Paradox]

 

[caribbean20]

View attachment 1197453 View attachment 1197454

and we have a winner! Holy shit dude, well played. I am not worthy!

 

[USMC2010]

My weight was going the right direction, but I've been eating like crap lately so I'm up to about 207. The positive side, April will be 3 years since bicep surgery. To say I have been spooked to do much would be an understatement. 3.5 weeks ago I started doing weight assisted chin ups and dips. I started out 4 sets of 10 at 90lbs offset, I am currently at 70lb offset. It sounds better when I say I have completed 760 reps, lol. I am going slow but by the end of the year I should be back in full form.

 

[riverroyal]

Down 14 in just over 3 week. 16 to go, which will not be as easy.
Diet change. Clean foods. Less portions. No alcohol.
First time in my 54 years alive that I've actually tried to lose weight. It was a good run....

 

[clarence]

How's everyone doing?

Just switched from CrossFit to lifting.

2023 YE goals (5 reps):

Press 135 (.75xBW)
Bench 180 (BW)
Squat 270 (1.5xBW)
Deadlift 315 (1.75xBW)

Hit my Squat and Deadlift YE targets today. I'll now try for 315 and 360 by YE.

Struggling with some shoulder issues, but still hoping to hit my Press and Bench targets.

 

[Xtrmwakeboarder]

I’ve been pretty consistent with 2 days a week at the gym. Mostly HIIT with compound movements and cardio. 4 stations, each with 3-4 exercises, 10 minutes per station. Rotating through the station as fast and as many times as you can. At the end you usually get a 4 minute burner of cardio or abs. I think I’ve started to get the healing under control so I’ll move to 3 days a week soon.

Today’s workout 30 mins ago.

 

[4Waters]

I was doing pretty good. I was down to 215 and now I'm up, I will explain later.

Edit: Told to edit this

 

[FCT]

Had screws removed out of my ankle about a month and a half ago and finally feeling good again. Did a little block workout yesterday. Trying to get ready for a 70.3 IronMan in October.

 

[cofooter]

Had screws removed out of my ankle about a month and a half ago and finally feeling good again. Did a little block workout yesterday. Trying to get ready for a 70.3 IronMan in October.

View attachment 1270862

Impressive!

 

[HOOTER SLED-]

I was doing pretty good. I was down to 215 then got in an accident in June and I'm back up to 223

Thats only 8 lbs....just go take a dump.

 

[HOOTER SLED-]

Had screws removed out of my ankle about a month and a half ago and finally feeling good again. Did a little block workout yesterday. Trying to get ready for a 70.3 IronMan in October.

View attachment 1270862

Nice....those look like my annual numbers.

 

[Xtrmwakeboarder]

Had screws removed out of my ankle about a month and a half ago and finally feeling good again. Did a little block workout yesterday. Trying to get ready for a 70.3 IronMan in October.

View attachment 1270862

Awesome. I’ve always wanted to do a Sprint tri. Takes a lot of commitment and planning

 

[Javajoe]

57, 215lbs., 189 lbs lean body mass, 13% body fat. I’m good. Stopped smoking 8 months ago. Feeling good. Gym 5 days a week with the wife. Shoulders hurt. Had them done a few years ago so I take it easy. I guess they will just always hurt

 

[cofooter]

Been

walking - alot!! Had to increase my intake as I was getting too thin, always ate pretty healthy if you don't count the booze binging occasionally, haha. Don't own a scale, go by the way I feel and how the clothes fit!

 

[Javajoe]

Been View attachment 1270910 walking - alot!! Had to increase my intake as I was getting too thin, always ate pretty healthy if you don't count the booze binging occasionally, haha. Don't own a scale, go by the way I feel and how the clothes fit!

That’s a lot of steps I walk probably 7-9k a day on the jobsite. I heard walking is better than running. I’m sure it’s way better on the joints and hips. Good job. Keep it up. My parents walk ALOT and they are in great health

 

[DaytonaBabe]

Between the tread, the bike, and lifting, I've logged 8,126 minutes with Peloton so far this year Still have a bunch to go before the end of '23.

 

[clarence]

Just switched from CrossFit to lifting.

2023 YE goals (5 reps):

Press 135 (.75xBW)
Bench 180 (BW)
Squat 270 (1.5xBW)
Deadlift 315 (1.75xBW)

Press 120
Bench 180
Squat 290 X3
Deadlift 340 X3

Shoulder still an issue.

 

[ChumpChange]

Didn’t really think I needed to do this but gaining 13 pounds in the last week I think maybe it’s time to pull it together.

Should’ve taken this post as a warning. lol

My goal this year was to lose 10 pounds. Only have 20 more to go in the next 3 days.

 

[4Waters]

I didn't get where I wanted this year, I made it down to 215 and then ended up in a car accident in June and have been struggling with exercise and gym since due to pain. I'm finally feeling better and I am back in the gym pretty regular now but way out of shape, not at square 1 but pretty far behind. 2024 here we come.



BTW work comp doctors are morons

 

[Xtrmwakeboarder]

Wife and I were pretty consistent at the gym for the last half of the year. I’ve fully transitioned from a home gym to group classes, and I love it. I get way more out of the workouts when I’m competing with others. We even took a few classes at OCFit RSM when we were on vacation last week. In 2024 we are planning to increase the number of days/ week as our bodies have acclimated to the training and we don’t need as much recovery.

 

[Yoshiro]

I'm proud of my wife. She's lost 45lbs since she got serious in June. She wants to lose about 15-20 more, I have no doubt she will get there.

Then she'll need to work out with me more regularly to try and gain some of the muscle and definition back.

 

[Sharp Shooter]

I thought this thread died a slow death.

I guess it sorta did. Meanwhile, Daytonababe and myself (and a few others) somehow manage to keep on truckin.

Good luck Riverdavers! I know taking your health serious can he a daunting task when you’ve been wired since 15 to be a drunk stoner.

Let the 2024 New Year’s resolution fitness threads commence! Lol

 

[Brokeboatin221]

I ate my feelings all day, where’s the ice cream……

 

[MPHSystems]

I think I gained 10 pounds this year, weighing in at 195 and IIRC i was 185 January

 

[DaytonaBabe]

Just passed 12,500 minutes of Peloton workouts for 2023. That's 208.4 hours

It just so happened that my 900th strength workout was also my 2,000th overall Peloton workout. Too bad there weren't any live classes today!

Still days left in the year to go to knock out a few more workouts

 

[ChumpChange]

Well I guess l’ll write 2023 off and start over on Monday.

 

[4Waters]

 

[Justfishing]

I started the year at 195 and am finishing at 160. Now trying to add a little more muscle. I hurt my knee the end of September and yesterday had it scoped and cleaned up. I had a piece of torn cartilage hanging off the side rubbing between a tendon and the bone.

Goal for this year is to get back to sprinting. Follow the workout of dr sean omara.

I started this thread to help others along for 2024

Weight loss and health

This is one of the best videos explaining insulin and diet. How insulin controls fat and associated diseases. 26:00 min. Blood pressure 29:00 skin tags 33:00 height 2x wasit 44:00 dont fear fats, full fat dairy.

www.riverdavesplace.com

 

[clarence]

I started the year at 195 and am finishing at 160.

I started the year at 160 and am finishing at 195.

Stronger, but somehow fatfucked myself.

Thought I was eating clean, but maybe can't deal with as much protein as I'd thought?

Hired a nutrition coach for this year.

Want to be 165, no more than 15% body fat, and lifting 1/2/3/4 plates by year's end.

 

[Justfishing]

I started the year at 160 and am finishing at 195.

Stronger, but somehow fatfucked myself.

Thought I was eating clean, but maybe can't deal with as much protein as I'd thought?

Hired a nutrition coach for this year.

Want to be 165, no more than 15% body fat, and lifting 1/2/3/4 plates by year's end.

A portion of protien is turned in to gluclose. Excess protien can then cause an insulin rise same as carbs. I would say dial back your protien. Increase fat intake. You can go as far as eliminating all carbs.

Protien should be about .5 grams per pound of body weight.

I would also advise you to look at you tube videos by dr sean omara. He advises hiit training and his recommended exercise is sprinting.

Are you on a keto diet with very low carbs and high fat along with the protien intake referenced above.

 

[clarence]

Protien should be about .5 grams per pound of body weight.

Yeah, I've been doing 1.25g.

Whoops.

I'll be tweaking it.

 

[BHC Vic]

I started the year at 160 and am finishing at 195.

Stronger, but somehow fatfucked myself.

Thought I was eating clean, but maybe can't deal with as much protein as I'd thought?

Hired a nutrition coach for this year.

Want to be 165, no more than 15% body fat, and lifting 1/2/3/4 plates by year's end.

I weigh between 165 and 175 depending on how much I’m working out. I would like to get below 10% body fat but it’s tough with how I eat. My goal last year was to bench 3 plates. I did hit it once but I’m really not big enough to be lifting that much but it was super cool to do it once. I usually rep 185 I would like to start repping 2 plates this year but I travel so much it’s hard to stay on my program. I do like when people stop and say dang you’re strong for a little guy

 

[JDKRXW]

.....but I travel so much it’s hard to stay on my program.

Sets of pushups keep me from falling off too far when I'm away from the gym. You can literally do them anywhere. Finding something to do some pull ups on is a bonus.

 

[Andy B.]

I weigh between 165 and 175 depending on how much I’m working out. I would like to get below 10% body fat but it’s tough with how I eat. My goal last year was to bench 3 plates. I did hit it once but I’m really not big enough to be lifting that much but it was super cool to do it once. I usually rep 185 I would like to start repping 2 plates this year but I travel so much it’s hard to stay on my program. I do like when people stop and say dang you’re strong for a little guy

To be young again.... I use to bench twice my body weight for 1 rep(never touched steroids), was strong as shit. But now I've torn several muscles shoulders are trashed just trying to maintain what I have left. Take some advice from an old man, listen to your body and leave your ego at the gym door. Stick with lighter weight your tendons,ligaments and joints will thank you later in life.
A good clean diet with moderate protein, your body can only process around 25 grams if I remember correctly. Diet is key l've been eating 5 times a day for the past 30 years but after Saturday afternoon anything is on the menu then start all over on Monday.

 

[River Lynchmob]

New Years resolutions are a complete joke and waste of time. NO ONE will ever improve their fitness until they sit down, write out a list of goals and stop making excuses. Eliminate sugar, drink and shit ton of water and good, clean foods. Get rid of processed shit...that's what makes you fat and lazy and feel like shit. You need to make physical activity part of your day, just like brushing your teeth. Everyone that says they don't have time, isn't serious about getting fit. Do you think Dana White has spare time in his day? If he can find extra time in his day, there is NO reason that everyone that wants to get in shape can't. It's called lazy and not really caring about your health. Good luck finding your health this year but I think this thread will read tge same this year as it does every year. 1 or 2 people will make the changes necessary and the rest will be pages of excuses.

 

[BHC Vic]

Sets of pushups keep me from falling off too far when I'm away from the gym. You can literally do them anywhere. Finding something to do some pull ups on is a bonus.

I really rely heavy on push ups. For a while I was trying to do 100 straight I can but I get burned out. I like sets of 25 now. I’ve been doing them with my boys at night so that’s fun. I just bought on e of those boards off Amazon but I haven’t used it. It’s basically just hand positioning to try to isolate different muscles

 

[BHC Vic]

To be young again.... I use to bench twice my body weight for 1 rep(never touched steroids), was strong as shit. But now I've torn several muscles shoulders are trashed just trying to maintain what I have left. Take some advice from an old man, listen to your body and leave your ego at the gym door. Stick with lighter weight your tendons,ligaments and joints will thank you later in life.
A good clean diet with moderate protein, your body can only process around 25 grams if I remember correctly. Diet is key l've been eating 5 times a day for the past 30 years but after Saturday afternoon anything is on the menu then start all over on Monday.

You hit the nail on the head. I did it and it was super cool because I’ve wanted it since highschool but if I’m being honest I cheated a little and almost tweaked my back and my shoulders and elbows didn’t like it one bit. I had to go light for a few weeks after because I was afraid of hurting my back.