Health & Nutrition Thread 2023 LFG!!

[natedagg]

I start my NY resolutions early. It’s my thing.
Haven’t drank for a few weeks.
Been going to the gym in the morning.
Sleeping waaaaaay better. Likely due to not drinking.
I am not quitting drinking forever but my normal state must be sober. For me. I am 40 so sleep and recovery are super important.
Performance at work is up.

5’10” husky build. Weigh 195 down from 204.

Goals 23 min 5k. Roughly 8 mph. Did 2.25 miles at 7 mph yesterday.
Get some titties. I want my shirt to fall off of my pecks.
Weigh in at 180 by around June.

Exercise: been good with this routine.
2 days running. One for speed, one for LSD long slow distance.
Haven’t decided on the lifting portion yet. Might be 1 day upper, 1 day lower.
Some sort of HIIT workout.
A day off.

Calling on RCFs resident narcissists @PIP and @David. to opine.

What are your goals for 2023? Even if professional, emotional, personal, I think the fundamental building blocks are exercise, nutrition, and sleep.

This thread is an open space to hold yourself accountable, share, and learn. Sometimes just putting it on the internet forever with a bunch of random Cavs fans is just what you need to do!

 

[David.]

I start my NY resolutions early. It’s my thing.
Haven’t drank for a few weeks.
Been going to the gym in the morning.
Sleeping waaaaaay better. Likely due to not drinking.
I am not quitting drinking forever but my normal state must be sober. For me. I am 40 so sleep and recovery are super important.
Performance at work is up.

5’10” husky build. Weigh 195 down from 204.

Goals 23 min 5k. Roughly 8 mph. Did 2.25 miles at 7 mph yesterday.
Get some titties. I want my shirt to fall off of my pecks.
Weigh in at 180 by around June.

Exercise: been good with this routine.
2 days running. One for speed, one for LSD long slow distance.
Haven’t decided on the lifting portion yet. Might be 1 day upper, 1 day lower.
Some sort of HIIT workout.
A day off.

Calling on RCFs resident narcissists @PIP and @David. to opine.

What are your goals for 2023? Even if professional, emotional, personal, I think the fundamental building blocks are exercise, nutrition, and sleep.

This thread is an open space to hold yourself accountable, share, and learn. Sometimes just putting it on the internet forever with a bunch of random Cavs fans is just what you need to do!

I personally don't care much about performance. Do you have a diet plan to incorporate? Your goals are there for weight loss but the plan is mostly geared towards running and not losing the weight. I know you know what you're doing though





I'm around where I want to be. Wouldn't mind cutting 7 lbs and adding 10. Noticed a thinning spots in my hair in March of this past year and completely revamped my plans, but I've fixed the problem and I'm back to just.. assuming km ok with juicing.

Done with these huge fucking bulks which makes.me fat slow and ugly for half the year and end up without much progress when alls said and done. This last cycle I basically kept the same weight while losing a bit of junk and adding a bit of muscle. It's cool that I'm ending it without having to cut 30 lbs or worry about my organs failing or getting constant headaches. All that stress was not necessary.

Just want to heal up my feet and figure out a way to stay more mobile so I can play more. Need to meet with a podiatrist and get some pt in to get there.

 

[WellYouNeednt]

This thread is an open space to hold yourself accountable, share, and learn. Sometimes just putting it on the internet forever with a bunch of random Cavs fans is just what you need to do!

Yes.

 

[WellYouNeednt]

Couple of observations where people go wrong:

- over emphasis on macronutrient, i.e. proteins/carbs
- under emphasize micro nutrients, i.e. magnesium, vit. D/K2, potassium, sodium; etc.
- low mobility and flexibility — especially hips and glutes. You should spend as much time on stretching/mobility as you do lifting or running.
- overtraining without adequate recovery is counter-productive
- muscle gain is a slow progression of time under tension (reps)/progressive overload (amount of weight). This is NOT complicated.
- short term vs. long term thinking, as in looking to accelerate goal timing when results are not quick or immediate.


Think lifestyle, not outcomes. I think goal setting can be productive for a weight loss/gain, but not the most effective. How do you consistently generate momentum, is a better question. Think about success on a daily or weekly basis for small wins.

Momentum.

 

[PIP]

I don’t even really lift anymore, at least to the point where I’m looking for gains.

I lift light, low number sets, really have gotten into the Kettlebell exercises.

For me what works best is low carb… Not full blown Keto (tho when I wanted to drop weight I did it and it melted off) I’d take 10-20 grams of Yohimbine (be careful cause it can speed up the heart and cause anxiety— neither happened with me)

Combined that with some Zinc & Boron and I was off and running with Keto…All that stubborn fat went away and I had great sustainable energy…

However, I transitioned that into adding more carbs and I’ve pretty much maintained…

If you can get past those initial couple weeks when you’re dieting — it’s a piece of cake and ultimately is the most important aspect.

 

[bronko]

I cut out daily beer drinking in November and lost 15 pounds in a hurry. Keeping weight steady for now (holiday stuff) but plan to keep at it for the new year. No dietary changes, other than smaller portions and less sweets/snacking. If I drop another 15 I'll be where I want. I also note improved sleep, more energy, and less arthritic pain. Just a better frame of mind being less self indulgent. Glad for the weed, though.

 

[KI4MVP]

Couple of observations where people go wrong:

- over emphasis on macronutrient, i.e. proteins/carbs
- under emphasize micro nutrients, i.e. magnesium, vit. D/K2, potassium, sodium; etc.
- low mobility and flexibility — especially hips and glutes. You should spend as much time on stretching/mobility as you do lifting or running.
- overtraining without adequate recovery is counter-productive
- muscle gain is a slow progression of time under tension (reps)/progressive overload (amount of weight). This is NOT complicated.
- short term vs. long term thinking, as in looking to accelerate goal timing when results are not quick or immediate.


Think lifestyle, not outcomes. I think goal setting can be productive for a weight loss/gain, but not the most effective. How do you consistently generate momentum, is a better question. Think about success on a daily or weekly basis for small wins.

Momentum.

I think I do reasonably well with macronutrients, but think it's impossible to have optimal micronutrients with diet alone, so I take quite a bit of supplements.

D3/K2, potassium, magnesium, turmeric, omega-3, zinc, etc, plus things like
EDTA to help keep arteries clear
Galantamine to help with brain function, including helping to reduced Alzheimer's risk (I have family history and have one of the two genes)
Glucosamine to help with joint function.
Berberine to help with blood sugar control
iodine for thyroid

My weak point is lack of exercise. I was really into exercising before covid, which set me off track because my whole routine was disrupted. And it's been a struggle to get back into it consistently. Work and life keep getting in the way.

I turn 60 next year and my goal is to lose 60 lbs before my birthday at the end of June and then keep that off once I do it. I started towards that goal a couple of weeks ago and was down 4lbs headed into Christmas and have a long way to go still.

 

[KI4MVP]

My new VR workout

 

[JayP146]

My new VR workout

Thanks for sharing! What other apps do you use for working out with VR?

My wife and I have been using Beat Saber / Synth Riders on rainy days, but they're getting a bit stale.

 

[KI4MVP]

Thanks for sharing! What other apps do you use for working out with VR?

My wife and I have been using Beat Saber / Synth Riders on rainy days, but they're getting a bit stale.

Eleven Table Tennis (hint: turn on the ping ball setting). If you have two headsets you can play each other. But have to buy it on 2 accounts.
Audio Tripp
Thrill of the Fight

I also used to use FitVR (which was previously called BoxVR) until they made it a subscription service after I paid for the app. I wouldn't have minded add on packs like Beat Saber, Walkabout Minigolf do.

A few more that are fun
Oh Shape
Knockout League Boxing (has better training drills than Thrill of the Fight)
First Person Tennis - had to stop playing this in my normal VR spot in the basement, scraped my knuckle stretching for a serve when I threw the ball too far
Racket: NX

 

[Kouki]

My goal is to stop being a bitch when life gets hard, finally break through weight loss plateaus and find a healthy and sustainable balance between work/life/diet/exercise including some cardio.

This past year I went from ~205 to 189 to ~212. Wish I could say it was a cut/bulk cycle but nope life got hard so I binge ate and skipped the gym.

 

[WellYouNeednt]

My goal is to stop being a bitch when life gets hard, finally break through weight loss plateaus and find a healthy and sustainable balance between work/life/diet/exercise including some cardio.

This past year I went from ~205 to 189 to ~212. Wish I could say it was a cut/bulk cycle but nope life got hard so I binge ate and skipped the gym.

Working out is not hard. Being consistent is.

If anyone asks me how i maintain going to the gym, i tell them the above. Don’t think about it as working out — think about it as being consistent. People tend to go to gym without a plan. For example, if you want to build muscle and get stronger and you are not tracking all your lifts (sets/weight/reps; etc.) — how will you know you are progressing? If you want to increase cardio and you sre not tracking time and distance — how will you know you are progressing.

Eliminate the outcome (end goal) and focus on consistency and progressions. The outcome will work itself out if you are consistently progressing.

Generate momentum.

 

[Kouki]

Oh I track absolutely everything, and make progress when I can workout consistently. I also put in a home gym so I can do most everything I want in my basement.

I just have a lot of excuses, some legit, some less legit.

My main problem is probably that work stress can become all-consuming, when I have a big deadline or presentation I get anxious and it interferes with my life. Need to see a therapist honestly.

And I was sick a LOT this year, and returned to work, don't have a consistent custody schedule...lots of necessary yard work...etc etc.

But yeah I def track everything, I use the FitNotes app, I leave notes on if sets are clean or easy or hard etc etc. Highly recommended if anyone wants something for their New Years resolution, I agree if you aren't tracking progression then you are just spinning your wheels.

My main problems with progression is that I am perpetually cutting, then letting myself go, rinse and repeat lol. But I was happy with my strength progress while cutting. Below is bench press 1RM progression, the red is when I switched to a pause bench to break through a bit of a sticking point.

 

[KI4MVP]

My new VR workout

I could only go 10-15 minutes when I got this, I've worked up to 38 minutes.

 

[KI4MVP]

Finished my first week. Bumped it a bit each day, made it to 51 minutes today.



Thus far I'm down 7 1/2 lbs in about 4 weeks. The sweat after 51 minutes