outwithbenjiboi

OK gym rats (Butter, Fiddle, etc.): On all of my whole body exercises (push-ups, pull-ups, planks, lunges, squats) I'm doing 3 sets of 10 reps. Well, not the planks -- I just add time to those. On the rest, do I add more sets, or more reps? On my weight training, I'm doing 3 sets of 12 reps (to fail), and slowly adding weight until I'm actually getting "to fail." I've added about 10 lbs to everything over the last two weeks. Do I add more sets, more reps, or keep adding weight? Thanks!!

Thanks everyone!!! YES, it's WONDERFUL to see and feel nearly INSTANT results of diet and exercise! It sure keeps ME going!!!

226.4!!!!!!! Lost 4 lbs over thanksgiving!!!

Thanks Southern Soul! How's school?? What are you studying right now? I also started my next grad class last week, so I have work, grad school, wife, kids, and WHOLE ENTIRE NEW LIFESTYLE happening. So I need all the luck I can get! My class this term is Project Management. I've only got 4 more after this for my Master's in Government Information Leadership (Strategic).

Tomorrow is my weekly weigh-in with my nutritionist at work (I only weigh there). I thought I was going to be in the 220s last week, after working my BUTT off at the gym for a month and logging 70 miles for the November Challenge. BUT NOOOOOOOO. Missed it by a pound!!! I'm averaging a 3 lb loss/week, so I'm looking for 227 tomorrow. Wish me luck. I'll post tomorrow night, and let you know if I made it.

Well, I've been out of town today, but want to close this Challenge out. I adjusted my goal over the course of the month, adding my strength training about mid month. My goal was to meet or exceed 10,000 steps per day, but I wasn't getting that in on strength training days. On Nov 18, my daily average was 10,782, and I'd walked/jogged 52.16 miles. After that day, I stopped using the pedometer, and on cardio days (3x/week) did the C25K for 3 miles. So add to that total 6 days of 3 miles/day and that puts me to goal re: the 10k step average, and a grand total of 70 miles for the month. Also on cardio days, I'm planking (up to 60 secs front/on toes and 30 secs side/on knees), crunches (3 reps of 10), squats (3 reps of 10) and lunges (3 reps of 10). On strength days, I'm doing several different combos of arms/legs, and increased my weight over the last two weeks of Nov. My final weights/reps are: Hip abductor (3 reps of 12 each side @50 lbs) Assisted pull-ups (3 reps of 8 with 160 assisted weight) Push-ups (45 degree angle, 3 reps of 20) Leg press (3 reps of 12 @90 lbs) Seated row (3 reps of 12 @70 lbs) Free weights over head (3 reps of 10 each arm @10 lbs) This week, I'm adding throwing a 10 lb medicine ball back and forth with one of my new gym buddies, Chris! Finally, I transitioned from C25K on the treadmill exclusively, to running on the road. Let's just say that I'm repeating week 1 for the third time!!! I'm calling my first EVER solid month of exercise a rousing success.

I feel like I'm doing all the right things (80 protein, low carbs, 1.5 hours of exercise/day, 800 cals/day), but the weight is coming off SOOOO slowly!! About 3 lbs/week. I'm probably about 20 oz of water short per day. I can work on that. Should I raise my calories? I'm hypothyroid (treated)...and I know that caused my to lose slowly in the past. Am I still going to have to fight that? HW: 286 (4/2013) SW: 256 (10/15/2013) CW: 230

My doc and I made the decision not to continue weaning me off of my Cymbalta (for depression) during my weight loss. I've gotten down to 20mg/day, which is the lowest dose. We figure it will take the edge off any stress that could lead to poor eating choices, stabilize the hormonal moods, and keep my head where it needs to be -- IN THE GAME. I'm in no rush to ditch it.

Thanks GG! Sorry to hear about your bread situation!!!

I would call my Thanksgiving a success. 3 oz of turkey, and a teaspoon each of green bean casserole, cranberry sauce, steamed sweet potato with SF Torani Brown Sugar Cinnamon, and moistened dressing. It all added up to 257. I drank a half cup of protein drink 30 min before we ate, and started the day with 3 oz lean ham for breakfast. I took a nap after dinner, then walked/jogged the dog for 2.5 miles. I budgeted well, and was able to have 1/4 cup of pumpkin pie filling that I made in a custard dish with some fat-free whipped topping. I'm still 47 calories under 800 for today!! AND I did all of the cooking, and it didn't bother me AT ALL!!! Hey, I GOT THIS!!!

OMG, I just updated my measurements, and I've lost 16.25 inches in the 6 weeks since my surgery, including a whopping EIGHT INCHES from my waist!!! I shudder to think what my measurements were before I lost 30 lbs pre-surgery!

30 lbs in 12 weeks.

3 oz of turkey, an oz of steamed sweet potatoes (I add Torani SF Brown Sugar/Cinnamon instead of butter or brown sugar), a tiny bit of cranberry sauce, a couple of steamed green Beans, an oz of my homemade dressing with a tablespoon of gravy. I don't think it's going to be a problem at all. Last night, we took my daughter and her friend to Joe's Crab Shack, and they all had giant buckets of crab, butter, potatoes, corn on the cob, Desserts, drinks -- about a million calories. I had 5 of my 8-piece steamed shrimp appetizer, iced tea with Splenda, one spoonful of crab dip, and one tiny bite of my wife's key lime pie. They all felt horrible afterwards (none of them are overweight though). I walked the dog. AND I made all of my calorie, Protein and Fluid goals!

Poor Frisco!!! Please dont be too discouraged, if you can. This will heal, and things WILL improve. Do you have a support system to visit you, help with chores, etc? Thinking of you!

I will be 6 weeks out on Tues, Nov 25, and here are my stats: Preop: 286 (4/2013) Surgery weight: 256 (10/15/2013) Today: 227 So nearly 60 in 7 months and nearly 30 in the past 6 weeks since surgery. I have 60 more to go. I have no idea whether I'm losing slowly or quickly. I just know I'm sticking to 800 cals, 64 oz, 80 g Protein, and working out 1-1.5 hours per day, every day. I'm just keepin on keepin on!!

Hi Chris! How are you feelin today? Welcome to the site!

Im in MD, near UMD. I was sleeved by Hopkins Bariatric Chair and surgeon Dr Michael Schweitzer on Oct 15 at Hopkins Bayview. Super smooth surgery and recovery! Wonderful program at JHU from start to finish.

Butter and Fiddle: Thank you SO MUCH for the assistance. I'll be adding both the new stretches and the lacrosse ball to my routine (my youngest plays NCAA women's lacrosse -- I have a million of those balls). Butter, with your permission, I WILL adapt my Nov goal to 10K+ steps on cardio days and weekends -- not on strength days. I'll recalculate my average with my next spreadsheet post. Yesterday I did 60 pushups at a 45 degree bar, 36 weight assisted pull-ups and planked for 45 seconds!! And that was in addition to TWO days worth of C22K back to back for an hour of walk/run intervals. I'm so psyched!!!

I wrapped and COMPLETELY CLOSED a regular-sizes towel around my waist!!!!

Thanks Butter! This is what my PT told me to do.

My hip is killing me too! Is this just a "new runner" thing? Is it a gait problem? I was hoping to avoid such typically "heavyweight" aches and pains! I'm doing hip abductor stretches and strength training, and have good running shoes. Any other advice?

But Butter! How can I let you and the team down with my fitness challenge!!??

OK, I have a quandary and need advice. My fitness goal is a 10,000+ steps per day average for the month of November; but I just started my strength training last week with my PT. So now I'm doing an hour of cardio on MWF and about 30 min of cardio + an hour of strength training on TTh. On weekends, I'm doing whatever I can (still aiming for 10K steps), and trying to rest some too. With the strength training days though, I'm gonna be chronically under 10K unless I exercise for like 2.5 hours! That can't be good at just 5 weeks out, can it? Should I do the 10K steps on top of the strength training? Make up for it on weekends? Give up on ever having a rest/recovery day? What are my priorities here?

Checking in with you Frisco. How are you doing buddy?

GG, you are TOO good to me!