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Cavadus

The Health & Fitness Thread

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I need to look into this. Just got told my triglycerides are too high. Just means I need to step away from the smoker with the yummy brisket and pulled pork and step into some running shoes.

 

yeah, red meat is kind of frowned upon with this plan, but it's not BANNED. Pork, however is a complete no-no. Way too fatty.

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Looks like winter is most likely officially over here in Minnesota so I decided to go for a run for the first time since November.  Over the winter I managed to gain 17 pounds.  Last summer I lost around 25.  So that sucked.  I need to figure some cardio I can do in the winter.  Would love to swim but membership at any place with a pool is pretty expensive.  Perhaps once I graduate and instantly become a millionaire it won't be an issue :P

 

Went two miles today at speed somewhere between the air force shuffle and running.  Covered it in 20 minutes which isn't horrible for it having been so long but I forgot about the weird digestive stuff that happens after plus the phelgmy throat.  Have been clearing my throat for HOURS.

Think I'll just lift tomorrow and break into cardio on an every-other-day start.  After a month or so of getting re-acclimated I'll do five days a week.

Anyways, it did feel pretty good to run, though!

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Went two miles today at speed somewhere between the air force shuffle and running.

Lol, easy now. Leave my shuffle alone! Besides, we only need to move but so fast to get from the car to the base Starbucks!

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Soooo I had hurt my shoulder awhile back, like 3-4 months ago, and took all that time off the gym, now in my 3rd week back, feels great to be back at it again, I was starting to feel like such a lazy piece of crap, and my belly got bigger.....gonna have to do extra ab workouts now to work on losing this belly, I hate taking such long breaks....so good to be back! Deadlifted 275lbs yesterday, working my way back up!

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So I've been solidly back into running for three weeks now and already am feeling loads better.  No more headaches, sleeping much better, lots more energy during the day, etc.

I'm going to start running M/W/F and biking to and from work Tu/Th.  I'm up to 3 miles on the runs; aiming to get back up to 5.  Biking one-way is a hair under 5 miles and I think I'll lift those days too.

I really need to put some thought, effort, and discipline into my winter fitness planning which is where things always go wrong for me and I end up gaining back a lot of the weight I had lost in the previous summer.  I hate exercising indoors, though, so I'm going to have get into some type of cardio-based winter sport.  I've always liked snow-shoeing and cross country skiing.

 

I also need to get back into form with my rifle and pistol.  Start doing some real drills and training again rather than just a day or two at the range per month.  Once I start running a bit harder I'm going to try and incorporate my plate carrier and/or boots into the run.  Should make it plenty tough :)

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So,a major update: Back in May, I started the Ketogenic diet and going to the gym every day. I'm down 60 lbs, and crushing personal goals. If you think you can, keep going. It's worth it. 
IMG_20171110_191623_267.thumb.jpg.aad1155cdd2f049ed6885b933ad77eab.jpg
At least a good 10lbs of that must have been beard.

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Lightfoot actually talked me into the keto diet as well.  I have stringently followed the diet (not one fucking carb over Thanksgiving weekend! ask @Odin) and I started some pretty heavy duty lifting with a friend and co-worker as well.  Like, the last upper body workout he and I did was a 2,500 calorie burn according to my heart monitor.

Anyways, we just finished up the second week of that program and, though it's mostly water weight, I'm already down 14 lbs,  I usually weigh myself on Mondays and tend to have my "wooshes" over the weekend so we'll see where I'm at tomorrow.

My lifting program has escalated to six days a week though, thankfully, somewhat shorter workouts (push, pull, legs, push, pull, legs, rest) of around six top eight exercises.

This goes for four weeks and then we move on to the 5x5 strong lifts for probably around five months or so and then on to mad cow.

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Figured I'd do a quick update.  I'll probably do some pics after next month because that'll be three months lifting but the results are already pretty pronounced and I'm quite pleased.

Overall, I'm down about 15 lbs but I had to get off keto as I was unable to eat the calories I need to keep up with my lifting routine which is six days a week and a combination of the Thor workout and 5x5 Stronglifts.  You can check out my routine here.

I'm burning anywhere from just shy of 2k calories per workout to as much as 2,500 and on keto the fat just makes everything so rich that I found it hard to eat in great quantity.  As a result, I was getting calorie failures in the gym where my muscles wouldn't tire out and fail but would abruptly stop responding altogether and that was getting frustrating.

But all of my weights are up considerably since I've started.  I've been aiming for the 5-lbs-per-week rule (increase the weight of everything by 5 lbs at the start of each week).  Having my two co-workers there to help me out and train with has also helped a ton.

It's been so great seeing my deltoids, triceps, biceps, and trapezius pop out and even though I have chub still I actually have ab lines on the sides and just under my ribcage which is really weird to see.

I even got hit on at the gym today by some twenty-something undergrad and that made me feel pretty good.  She really liked my workout shirt.

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Just figured I'd do a quick report here.  Have been keeping up on my lifting big time and I should have a new deadlift photo this Thursday with an extra 45 lbs plate on each side.  Plus it's on a hex bar.  So in six months I've come up from 315 lbs to 410 lbs!  No straps either, all real grip strength.

Squats have been a struggle for me.  I end up working alone fairly frequently and fidget my stance a lot once I have the weight on me so I was using the smith machine as a balance crutch.  Have since stopped that and am truly squatting 320 lbs with good form.  I did have to reset my weight a bit on squats to get back to basics on form.

I've gotten my bench 1RM up to 270.  Goal is 300 lbs.  I should have it in 2-3 months.

Overall, I've gotten strong as fuck and am easily in the best shape of my life at 33 1/2 years old.  I only started at the end of October, last year, so it's never too late to start lifting.

Not only that, but the effect it's had on me mentally has been staggering.  I've always been a confident (cocky) guy but when you have the physical size to back that shit up you sort of just control the area you exist in and everyone notices it.  I've found it pretty empowering, actually.

In fact, a month or two ago I very nearly got into a bar fight after a bunch of college bros were harassing my wife and her friends while I was in the john.  I came back and they told me what happened.  The bros were up in the lobby area, five of'em, and as I approached they instantly knew something was up.  I chastised and berated their behavior.  Told'em to GTFO and waited for the inevitable fisticuffs, going through every possibility of how this fight could go down, clutching the knife in my pocket and then... everyone of them backed down and were begging me to forgive them.  ALL OF THEM.  I was taken aback by it because of the shock.  One bro even said, "C'mon dude, this guy could tear all of us in half."

No fight was had, they all apologized to me, and left when I told them to.

That was worth every drop of gym sweat and some more.  Get in there and pick heavy shit up.  It'll change so much more than just your body, I promise.  I'll help anyone get started.  PM here or on Discord.

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