For the first time in a long time

Cluck Norris

Cluck Norris

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For the first time in a long time I’m back below 200lbs. A good friend called me out for gaining weight and I took a little offense to it, so there must have been some truth to it. After thinking on it I decided…. Yep I’m fat, so let’s do something about it.
I started intermediate fasting(something I will keep doing moving forward) and taking in all of my calories between 12:00-6:00. This has made the biggest difference, I feel better, my energy level is up, and I’m burning fat.
I’m fairly active between work, the farm, and jujitsu, but will start adding in cardio and weight in the near future.
I’m just doing things in stages and stacking the previous stages on top of the next one. This is just allowing me to move at my own pace and to get a strong foundation going forward. I have always yo-yo’ed with my weight, this time I want it to stick.
Stage 1: getting my intake correct(did this for about 3weeks)
Stage 2: intermediate fasting(doing this for 3-4 weeks before the next stage)
Stage 3: cardio/rucking(starts in about a week)
Stage 4: weights

Looking to be in the lean and mean 170’s by Christmas
 
That is awesome! Kudos for taking a bug-ass leap into making yourself a better person and harder to kill!

May I make a suggestion? Start inserting (a) into your stages (i.e., 1a, 2a, etc.), 'a' being simple bodyweight exercises. You want a physical foundation before rucking and weights. Nothing crazy: 30 push-ups a day, in any combination of sets you like; same with squats. Add a couple burpees throughout the day.

Well done!
 
Chuckman said:
May I make a suggestion? Start inserting (a) into your stages (i.e., 1a, 2a, etc.), 'a' being simple bodyweight exercises. You want a physical foundation before rucking and weights. Nothing crazy: 30 push-ups a day, in any combination of sets you like; same with squats. Add a couple burpees throughout the day.
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I already do this 4-5 days a week including jujitsu 3-5 days a week.
 
Congratulations! That's awesome as heck. I hope I can say the same in 2022.
 
JBoyette said:
Great, I am joining you. I quit drinking beer during the week day, I am on week 2, going for four and that will be equal to your Stage 1 schedule. and then I am following the same path as you.

Good luck and keep on trucking!
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If I could eliminate booze (beer and brown liquor) and sweets during the week I could probably lose another 5 pounds and 3% BF.
 
Donnie D said:
I'm getting there. Down to about 212 from a high of about 235. Just want to get below 200. If I got down to 170 I wouldn't be big as a dried apple jack.
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5'8" and 175ish.

At my biggest 265, couldn't walk a flight of steps. Before cancer last fall I was mid-190s. I'd like to lose some BF but I am happy weight-wise.
 
Also working on losing. Although I'm only 5'7", I train strongman for fun, and have a very big chest and shoulders. My "good" walking around weight where I look pretty trim and have no gut is right around 220-230 lbs. When COVID shut my gym down and I moved to work from home full time, stress eating and becoming sedentary had me creep back up closer to 270. Heart disease killed 3 of my 4 grandparents, and my father also has heart issues. I've had a couple scares over the years and have A1C's in that prediabetes range again, so I took a week-long bout of nausea following a stomach bug to kick things off, and have managed to really cut back and drop just under 20 lbs so far. When this weather cools off, I mountain bike 2-3 times a week which should really help out.
 
Supermatch said:
Also working on losing. Although I'm only 5'7", I train strongman for fun, and have a very big chest and shoulders. My "good" walking around weight where I look pretty trim and have no gut is right around 220-230 lbs. When COVID shut my gym down and I moved to work from home full time, stress eating and becoming sedentary had me creep back up closer to 270. Heart disease killed 3 of my 4 grandparents, and my father also has heart issues. I've had a couple scares over the years and have A1C's in that prediabetes range again, so I took a week-long bout of nausea following a stomach bug to kick things off, and have managed to really cut back and drop just under 20 lbs so far. When this weather cools off, I mountain bike 2-3 times a week which should really help out.
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If I may, what is your diet? How do you train? I haven't the equipment for strongman-type stuff but interested in what training and nutrition looks like.
 
JBoyette said:
Great, I am joining you. I quit drinking beer during the week day, I am on week 2, going for four and that will be equal to your Stage 1 schedule. and then I am following the same path as you.

Good luck and keep on trucking!
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How’s it going @JBoyette,
I waited to have multiple weigh ins, but I’m Officially sub 195
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I don't eat great and move very little at work. But I've never been bigger. When I do start exercising and eating better I can never lose more than 5-6lbs. Im thinking it's medication related. But your post and base program may just motivate me as well. Plus once I get to the farm I'll be moving plenty.
 
Cowboy said:
I don't eat great and move very little at work. But I've never been bigger. When I do start exercising and eating better I can never lose more than 5-6lbs. Im thinking it's medication related. But your post and base program may just motivate me as well. Plus once I get to the farm I'll be moving plenty.
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I have just realize that for me it makes a difference to limit my calories to a window.
I’m not saying that works for everyone or that it is the best thing ever but it does work for me
 
There is another big thing some people over look … carrying extra baggage takes a toll on your joints especially your knees. I have been told an extra poundage puts four times that extra weight in stress on your knees! It must do something similar to hips and ankles so you legs while getting stronger from exercise will actually be taking less force from carrying extra pounds.
 
Chuckman said:
If I may, what is your diet? How do you train? I haven't the equipment for strongman-type stuff but interested in what training and nutrition looks like.
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When I was training diligently, I trained 3x/week. One upper body accessory day, a heavier pull/lower body day with some additional moving events (good mornings, deadlifts, front squats/zerchers, stone/sandbag loads, tire flips, farmers carries, etc.), and then a pressing and events day (log/axle, husafell/keg/sandbag medleys, circus dumbbell, viking press, etc.) Events would get alternated from week to week depending on what mood I was in and what accessories were programmed.

When diet was on point and I was training that amount above, I'd have a morning toast with nut butter right when I woke up. 7-8 am would be two eggs and a bagel with cream cheese. 11am would be 4-6 oz lean meat, cup of carbs, cup of veggies (usually some kind of stir fry chicken and rice or lean beef/rice with onions/peppers/hot sauce). Mid day snack (protein bar, etc.), then 4-6 oz of lean or fatty meat (depending on training or off day), cup of veggies, and a cup of carbs depending on training or off day. Keep in mind, I was a pudgy 230 lbs. The top level competitive guys walk around at 255+ lean and then water cut to make weight, and are back at 255+ the day of competition. For me to be competitive in terms of weights for most events, I'd likely have to cut all the way down to 198 lbs.

The 20-somethings work out more frequently and probably eat a lot more, but I'm too old/worn out to keep pace with them (especially when they're all on test/tren). When I tried doing any more than 3x/wk, I just couldn't recover, and even that schedule was really pushing it. I was sore all the time and walked like I just got off a bucking horse. I've backed way off and just do it for fun now, though I need to get back to at least a 2x/wk schedule. I got off track when COVID hit and took up mountain biking, which I also need to do more of once this heat dies down.
 
Supermatch said:
When I was training diligently, I trained 3x/week. One upper body accessory day, a heavier pull/lower body day with some additional moving events (good mornings, deadlifts, front squats/zerchers, stone/sandbag loads, tire flips, farmers carries, etc.), and then a pressing and events day (log/axle, husafell/keg/sandbag medleys, circus dumbbell, viking press, etc.) Events would get alternated from week to week depending on what mood I was in and what accessories were programmed.

When diet was on point and I was training that amount above, I'd have a morning toast with nut butter right when I woke up. 7-8 am would be two eggs and a bagel with cream cheese. 11am would be 4-6 oz lean meat, cup of carbs, cup of veggies (usually some kind of stir fry chicken and rice or lean beef/rice with onions/peppers/hot sauce). Mid day snack (protein bar, etc.), then 4-6 oz of lean or fatty meat (depending on training or off day), cup of veggies, and a cup of carbs depending on training or off day. Keep in mind, I was a pudgy 230 lbs. The top level competitive guys walk around at 255+ lean and then water cut to make weight, and are back at 255+ the day of competition. For me to be competitive in terms of weights for most events, I'd likely have to cut all the way down to 198 lbs.

The 20-somethings work out more frequently and probably eat a lot more, but I'm too old/worn out to keep pace with them (especially when they're all on test/tren). When I tried doing any more than 3x/wk, I just couldn't recover, and even that schedule was really pushing it. I was sore all the time and walked like I just got off a bucking horse. I've backed way off and just do it for fun now, though I need to get back to at least a 2x/wk schedule. I got off track when COVID hit and took up mountain biking, which I also need to do more of once this heat dies down.
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Thanks, that's very insightful.

My perspective from watching the competitions is that y'all aren't super defined with low BF (for the most part; there are some genetic freaks out there), but relatively low BF and just huge (which you have to be to do that type of lifting). To me that's what Y-chromosomes are supposed to be built like, not those super lithe flyweights. Built like you work.
 
Very true for open class guys/super heavyweights. Many of those guys will roll up to the bigger competitions 40-50 lbs or more over their normal "walking around" weights depending on the comp. For the smaller pro classes, most of the guys are ripped by virtue of needing to make weight. Those guys are still incredibly genetically gifted, they just weren't born a hulking 6'3" or taller like most of the top level pros.
 
Chuckman said:
5'8" and 175ish.

At my biggest 265, couldn't walk a flight of steps. Before cancer last fall I was mid-190s. I'd like to lose some BF but I am happy weight-wise.
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I’m now at 262. I dipped into the high 250’s but soon retreated upwards.
I still have further to go. Getting there is slow. I find my best exercise is just outdoor activities such as running a chainsaw and splitting wood with an axe.
 
Tailhunter said:
I’m now at 262. I dipped into the high 250’s but soon retreated upwards.
I still have further to go. Getting there is slow. I find my best exercise is just outdoor activities such as running a chainsaw and splitting wood with an axe.
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"Slow" is fine. In fact, some would say "slow" is preferable to "fast". You are still lapping everyone sitting on the couch.
 
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