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My attempt to lose 20 lbs in game

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Legend
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Posted: #1
Here's the deal.  In January I started excersize and diet and lost about 20 lbs in 2 months. So I went from 235 to 215 in a two month period.   Didn't do much cardio, but mostly weights and diet.  Both shoulders started to hurt and I haven't lifted weights since March.  I have been doing physical therapy on my shoulders.  I have been doing scapular strenghening excersizes and I will be lifting weights again soon.   My two week vacation ends today.  I basicly did nothing but get drunk and sit on my ass.  Gained about 10 lbs in the last two weeks.   Weighed in at 238 this morning.  I am 6 feet tall.   Just started taking a colon cleanser this morning and gonna eat more vegetables and try and cut out carbs late in the day.  Also gonna do some cardio and ab work till I can get back to the weights.   My goal is to get under 220 and keep it that way. 
 
All-Star
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Posted: #2
  I've got PT going on one of my shoulders right now.  I've got nerve impingement in my neck and the teres minor is locked up.  It's frustrating.  I can still lift moderate weight but only at certain angles and no bench press or anything overhead.  Therapist says only a couple more weeks.  Good luck with your goal 
 
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Posted: #3
gL...if you put your mind to it you can do, + you must me motivated
 
Legend
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Posted: #4
Henry, best of luck with that.  Sucks not to be able to lift for me.  I made so much progress and then they started hurting and I started eating everything and not doing shit and now I'm fat again.  I'll get back though.  Just gonna take some time.
 
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Posted: #5
When you get back to lifting, tuck your elbows on bench to no more than 45 degrees from your body, i.e. not flailed out perpendicular to body. Between this and pinching your shoulder blades back, you protect your shoulders (not to mention target more chest and not front delts).

You might want to consider iso leg stuff like leg press or curls while rehabbing your shoulders.

Weight-lifting is good, but really like 80% of losing weight is eating right. I'm insulin-sensitive (the nice way of saying my body naturally wants to be a fat fuck) so I eat carbs for breakfast and before and after workout. When I'm trying to lose weight I don't eat many of them. Calories are all the same (with respect to weight loss), but the insulin changes from carbs coupled with my sensitivity make hunger a bitch on a calorie deficit (an "EC stack" helps curb hunger - google this to learn more). Whey protein can also affect insulin (despite being carb-free) so you might want to keep that in mind too.
 
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Posted: #6

GL

One thing that helps me is to have quality food ready to go and nearby so you don't skip meals or eat bad stuff.  In case get sidetracked or runnning errands or something, I usually keep a bag of almonds and an apple or two in the car.  Around the house there is typically always cooked chicken ready to go.

Also, if it goes into the shopping cart it will get eaten and impossible to throw a bag or Doritos in the shopping cart and not eat them later so I don't let stuff like that in the shopping cart.

 
Covers Rehab
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Posted: #7
Dont lift too heavy. you can be in shape lifting normal weights. let the idiots with the big egos lift heavy
 
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Posted: #8
Quote Originally Posted by NJDevils:

Dont lift too heavy. you can be in shape lifting normal weights. let the idiots with the big egos lift heavy




Horrible advice.





 
Captain
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Posted: #9
hey JEFF, great to see this thread, good luck bud.
 
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Posted: #10
Quote Originally Posted by pederson16:

hey JEFF, great to see this thread, good luck bud.

There are some KILLER fitness discussions in this forum if you go back a ways and dig around. 

I've worked out or played sports my entire life but some of these guys are pros.

Good info in here if you dig around.

 
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Posted: #11
Quote Originally Posted by NJDevils:

Dont lift too heavy. you can be in shape lifting normal weights. let the idiots with the big egos lift heavy

Not anywhere near a body builder here.  Personally just into good conditioning and overall health, endurance, stamina with a little body sculpting  but some heavy resistance is necessary.

Most of the time it's all "body weight" type exercises for me but sometimes need to ramp up the resistance and get things in motion.

 
Captain
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Posted: #12
GL Jeff....my only advice is try and keep your drinking to a minimum (as tough as it may be)
 
Legend
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Posted: #13
THanks guys.  So far 2 days down and 2 good eating days.  Started both days the same.  Eating 2 eggs with lowfat cheese and 1 slice of whole wheat bread and 2 slices of turkey bacon.  Lunch is a small soup and a big spinach salad with non fat dressing.  Dinner tonight was Chicken terriaki shish kabobs with onions and peppers.  I think I spelled shish kabob wrong but who cares..   As for the gym, haven't made it out yet.  Just got off vacation and starting off with diet first.  Gonna make it to the gym but waiting for my PT to come to an end and get the green light for lifting weights.   So far so good
 
Legend
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Posted: #14
Quote Originally Posted by pederson16:

hey JEFF, great to see this thread, good luck bud.
Thanks bud. Gotta make up for the 6 pastrami sandwiches and 3 In n Out burgers I had in vegas.  Plus had some of that New york New York pizza.   How did you end up doing in vegas?  I got killed.   Too much booze and gambling don't mix
 
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Posted: #15
Quote Originally Posted by JEFFMARKETCAP:

THanks guys.  So far 2 days down and 2 good eating days.  Started both days the same.  Eating 2 eggs with lowfat cheese and 1 slice of whole wheat bread and 2 slices of turkey bacon.  Lunch is a small soup and a big spinach salad with non fat dressing.  Dinner tonight was Chicken terriaki shish kabobs with onions and peppers.  I think I spelled shish kabob wrong but who cares..   As for the gym, haven't made it out yet.  Just got off vacation and starting off with diet first.  Gonna make it to the gym but waiting for my PT to come to an end and get the green light for lifting weights.   So far so good

Eating is 80% of the deal here but have to have at least some type of baseline exercise system.  Don't have to go every day but at least have to think about it.

Good for you though.

 
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Posted: #16
Once you get past some type of exercise routine, THEN eating is 80% of it but need to get some exercise in there man.
 
Excercise can be real quick if you want it to be.
 
Can knock out a hundred pushups in two minutes.  ALL kinds of floor exercises and stuff.
 
Time is not the hurdle. 
 
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Posted: #17
Do you know what a squat thrust is?
 
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Posted: #18
Rotate 20 of those with 20 pull ups (with knee support for now)
 
Do that twice and THEN the beer tastes colder
 
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Posted: #19
Do that kind of shit for an hour twice a week and you will want to kick sand in my face.
 
 
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Posted: #20
BUT, you cannot stop moving.  You go directly from exercise to exercise.
 
There are no water breaks.
 
And if you aren't gassed yet, then go outside and do some wind sprints. 
 
My mofo trainer warms my ass up with FIFTEEN FUCKING windsprints..... It's GREAT shit though. 
 
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Posted: #21
Quote Originally Posted by billy_west:

Bok Choy

  .... and tons of Bok

 

 
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Posted: #22

Quote Originally Posted by JEFFMARKETCAP:

Thanks bud. Gotta make up for the 6 pastrami sandwiches and 3 In n Out burgers I had in vegas.  Plus had some of that New york New York pizza.   How did you end up doing in vegas?  I got killed.   Too much booze and gambling don't mix

I ended up down a grand. I was up a solid amount on sports wagers, actually went 7-2 on baseball but lost that nuggets bet and that UFC bet so i went 7-4 overall.  Got killed at 21 and craps, won at roulette. and then all the shows and shit i paid for brought my total to about -1100.  Fun though and good meeting you

 
Legend
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Posted: #23
Shrimp, I'm gonna head to the gym tomorrow for sure.  Gotta get in some cardio shape.  My cardio is terrible.  Gotta start off slow.  Went to PT today and shoulder is feeling great.  Gotta ease my way back in. 
 
pederson, Good to meet you too.
 
Legend
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Posted: #24
Funny thing is I stepped on the scale monday at 238 and stepped on today and I was 230.  Maybee I took 8 pounds of shit outa my system with the colon cleanser
 
 
Captain
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Posted: #25
how's it going so far???
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