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Time for me to do one of these and stick to it. Statistics Sex: Male Age: 44 Height: 189cm (6' 2) Weight: 120.2 (264.4 lb) Backstory Dont't really have any E/N as such to share, this is the gist of it. Up until I met my wife and finished Uni and started work (20 years ago) I was around 95kg(209lb). But since then I have been a fat bastard. I have been a lot bigger but had good success with Weightwatchers (down 18kg/40lb), but that was a few years ago. Since then I have varied from 113-117, using MyFitnessPal to go down, and I also got 8 weeks through C25K and really enjoyed it. But after this christmas my weight is 120+ and it is time for that poo poo to stop. I used to drink alcohol most days (1 or 2 drinks) but I have been on no more than 3 days per week for the last 5 weeks. I have 2 kids, and a lovely wife so staying alive longer is a good plan. I take hypertension medication and I want to stop that too. I occasionally fill in for an old guys basketball team, but dont do it as often as I want because I cannot run enough. I also have dodgy hips and knees but they are being well-behaved recently. Bonus for me is that I do the shopping and cooking for the family so I get to control what gets served. Before Pics Forgive the terrible quality and  , these were taken yesterday.  Goals Long term goals are * get down to 95kg (209 lb) again. (yes, this is a lofty goal, I will have to attempt it in stages) * Get off medication * be able to run 5k * Be able to play full games of basketball. Toxx  I will attempt this in stages if the rules allow this. [Mods point me in the right direction if this doesn't seem right.] Toxx - 115kg/253lb by 18th March 2013 (which is an average of 0.5kg per week for 10 weeks) When I make this I will add another Toxx If I fail the Toxx I will donate $50 to the Salvation Army When the rule change came in I added a secondary plan which was to run 100km by March 31st...  Plan I will need some advice from fellow goons here. I would like to do C25K (it is summer here in  so that part is pretty easy).I dont really have time to get to a gym, but I do have a home weight bench, barbell, dumbell and weights. No access to any pull up type of thing though. Also trying to avoid too much leg work since my hips/knees suck for now. I looked into the starting routines, but nothing fits exactly what equipment I have. I can easily do * Barbell bench press * Incline barbell bench * Military press * Deadlift * Bent over rows. I was thinking of doing 2 days weights between C25K days. I cant do everyday as I have commitments with my kids, such as coaching my son's basketball team weekly. All the reading I do seems to tell me if I do the wrong weight routine I will be struck by lightning and die, so I am confused the best way to go with it. I dont really need bulk, I would only be doing weights for weight loss/fitness. Yell at me if I missed anything Edit: dont have a cute cat or bunny so here is one of my chickens.  Weigh Ins (weekly on Monday morning) 07/01/2013 - 120.2kg / 264.4lb 14/01/2013 - 117.5kg / 258.5lb -2.7kg/-5.94lb 21/01/2013 - 117.0kg / 257.0lb -3.2kg/-7.4lb 28/01/2013 - 116.1kg / 255.4lb -4.1kg/-9.0lb 04/02/2013 - 116.2kg / 255.6lb -4.0kg/-8.8lb 11/02/2013 - 115.4kg / 253.9lb -4.8kg/-10.5lb 18/02/2013 - 114.3kg / 251.5lb -5.9kg/-12.9lb 25/02/2013 - 114.8kg / 252.6lb -5.4kg/-11.8lb (caught up with old school mates on the Friday night before this and drank many many pints and ate bad food and was punished, but it was worth it) 04/03/2013 - 113.3kg / 249.3lb -6.9kg/-15.1lb 11/03/2013 - 112.7kg / 247.9lb -7.5kg/-16.5lb 18/03/2013 - 112.1kg / 246.6lb -8.1kg/-17.8lb Things I update I use a Garmin Forerunner 610, if you are in the Garmin Goon YLLS running group, you can see my runs as they happen. I also update Endomondo - http://www.endomondo.com/workouts/user/8473792 MyFitnessPal - updated daily - http://www.myfitnesspal.com/nobeerleft Fitocracy - https://www.fitocracy.com/profile/nobeerleft/ (also in the Goon and YLLS Transformation groups) No Beer Left fucked around with this message at Mar 19, 2013 around 12:50 |
| # ? Jan 8, 2013 11:05 |
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| # ? May 22, 2013 07:33 |
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Yesterday 1616 calories Elliptical Trainer: - 0:20:00 || Moderate fito2sa Today 1910 calories
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| # ? Jan 8, 2013 11:35 |
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Chickens are great! You are like at the source of delicious protein. If you didn't already do it read the QSG for some really good starting tips regarding everything. You could also check out barbell complexes which can be done for full body workouts that need minimal equipement.
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| # ? Jan 8, 2013 15:27 |
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You look good for 40+ dude. Consider adding SQUATS to your routine. Good luck! And tell me you won't eat that chicken  E: Also: 
kebep fucked around with this message at Jan 8, 2013 around 16:41 |
| # ? Jan 8, 2013 16:33 |
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Hey fellow Aussie Dad, following the poo poo out of this log. Good luck!
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| # ? Jan 8, 2013 20:10 |
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Always nice to see more people who are over 35 joining up. Since you don't have a squat rack, try front squats or Bulgarian split squats, as long as that doesn't mess with your hips/knee too much. You can buy pull up bars that hook over a doorframe without damaging it, so you could look into that as well. You're off to a good start and you're going about this in a sensible way.
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| # ? Jan 8, 2013 20:17 |
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kebep posted:You look good for 40+ dude. Consider adding SQUATS to your routine. Good luck! Thanks. My daughter has been told that we only eat white chickens, and none of ours are white. Plus, our 3 have names (the one shown is Storm) and you cant eat animals with names I will have a look into the suggested stuff for doing squats. Still trying to figure out the Till Lindeman reference 
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| # ? Jan 9, 2013 02:22 |
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No Beer Left posted:Still trying to figure out the Till Lindeman reference Just an example of a slightly unfit dude over 40 looking utterly cool.  And more cock pictures, plz. And hens.
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| # ? Jan 9, 2013 02:42 |
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Is your toxx to lose .5kg/week, or to weigh 115kg by March 18th? I'd be really cautious about that weekly goal - bodies can be weird sometimes and hit a plateau or even temporarily gain weight, even if you do everything absolutely perfectly. You could easily wind up stressing over a stall some week when in reality nothing's actually wrong. Also wanna pet that chicken.
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| # ? Jan 9, 2013 04:01 |
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Its to weigh 115 by 18th March. Yes, it wont go at an even 0.5 per week, but looking to make that the average for the 10 weeks.
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| # ? Jan 9, 2013 05:02 |
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Started day Week 1 day 1 of C25K. My back decided to spazz out and I wasn't able to finish the last 2 reps. It does that a bit once I get too big, so I only have myself to blame. It made it a bit difficult to get home. It is usually fine 30 mins later (as it is now) The pain seemed to be located as shown and isnt an injury since it goes away. Definitely muscular though. From experience it lessens a lot once the weight on the front of me is reduced.  I dont intend to let it stop me, I will try Week 1 Day 1 again in 2 days, will do some weights tomorrow. Meanwhile today was 1989 Calories
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| # ? Jan 9, 2013 08:37 |
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Decided to do some weights today. Being a total newbie, no idea what I was doing, but here is what I did nobeerleft Tracked a Workout for 856 pts Today Barbell Bench Press: - 40 kg x 8 reps - 50 kg x 8 reps - 55 kg x 8 reps - 55 kg x 8 reps Bent-Arm Dumbbell Pullover: - 12 kg x 8 reps - 12 kg x 8 reps - 12 kg x 8 reps Bent Over Barbell Row: - 55 kg x 8 reps - 55 kg x 5 reps - 55 kg x 5 reps Standing Military Press: - 40 kg x 8 reps - 40 kg x 8 reps - 40 kg x 5 reps Barbell Deadlift: - 50 kg x 8 reps - 60 kg x 8 reps - 60 kg x 8 reps fito2sa Calories 2019 (out of 2210) - 30% carb, 34% fat, 36% protein Here are four eggs from my chickens, that I turned into ommlette.  All of those are from Bella (she is an ISA Brown) 
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| # ? Jan 10, 2013 09:07 |
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Hey, you're off to a great start with your calorie goals, keep it up! I just noticed this in your OP: No Beer Left posted:All the reading I do seems to tell me if I do the wrong weight routine I will be struck by lightning and die, so I am confused the best way to go with it. I know you mentioned you have problems with your hips and knees, but I'd still recommend trying out a few different leg lifts (have a browse here) at low weights just to see if any of them feel ok. I used to get a lot of knee soreness when I was bigger, but they feel significantly better since I started weight training. Also, a year from now you will be DOMINATING the old guys on that basketball team.
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| # ? Jan 10, 2013 10:02 |
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Away for a family holiday for a day, and didn't get much of a chance to control the food, but still kept it as good as I could. Went for a 5k+ walk on the beach which was good to at least do some activity. Although shoulders and triceps are sore as poo poo from the weights on Thursday. nobeerleft Tracked a Workout for 123 pts Today Walking: - 1:10:00 || 5.6 km || track fito2sa But, back to it, weigh in day is in 2 days, good first week coming up hopefully.
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| # ? Jan 11, 2013 23:39 |
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1609 food calories on Saturday. 25 minutes on Elliptical machine. Might be able to try W1D1 of C25K again tomorrow, or weights if not.
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| # ? Jan 12, 2013 14:41 |
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Great job on controlling your food intake! 
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| # ? Jan 12, 2013 18:09 |
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Today was good, 1745 calories. (49%p/31%f/20%c) - weigh in day tomorrow. Tried to do W1D1 of C25K again and got through it without having as much back pain as I had, managed to finish all the required reps. So things are looking good to getting on way with C25K. Runkeeper tells me it was 3.6kms in 28:50. Really like Runkeeper, its a solid seeming app. nobeerleft Tracked a Workout for 178 pts 14 Jan, 2013 Walking: - 0:05:00 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:01:30 || flat - 0:05:00 || flat Running: - 0:01:00 || flat - 0:01:00 || flat - 0:01:00 || flat - 0:01:00 || flat - 0:01:00 || flat - 0:01:00 || flat - 0:01:00 || flat - 0:01:00 || flat Pull-Up: - 2 reps - 2 reps fito2sa
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| # ? Jan 13, 2013 12:33 |
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Weigh in day today. 117.5 kg - down 2.7kg. Pretty good, but it is week 1 and you always get a bonus there. Today was 1852 calories. Rest day no exercise today either.
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| # ? Jan 14, 2013 08:40 |
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Yesterday I had to do a cheat day since I had a family comittment that snuck up on me. Pizza... delicious. Anyway today to make up for it a little, was 1426 calories. Also did W1D2 of C25K and all went well.
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| # ? Jan 16, 2013 12:32 |
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Quality family time best time. Also, miss chicken updates
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| # ? Jan 16, 2013 15:18 |
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Hey, how's everything going?
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| # ? Jan 24, 2013 00:26 |
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Heyas... yes, I have been bad in not updating as much as I wanted... but I have been good at actually doing this poo poo! I have found out I really like running. Really like it... so that if I havent run in a couple of days, I get antsy... and I start to miss it. So I have been working my way through the C25K. I have tried it before but had some knee and hip pain which kept me off for 2 weeks and then it was all meh and got too hard. Not so this time. Yesterday was my W5D3 (the evil 20 minute straight run). I am pleased I was able to get through it first try this time. This is further than I have ever got with C25Kin the past. http://www.endomondo.com/workouts/162507921/8473792  I have been running 3 times a week most weeks. I am having no hip or knee problems this time around (unsure if fish oil I am taking is helping or just in better nick). Now that I have caught up with getting the kids back to school, I will update much more often. I know I have already past my Toxx goal, I will just need to get proof to be sure of it. As for my chickens, 2 of them were off the lay when I started this log, and I wasn't sure they would come back on, but luckily I am back to getting 2.5 eggs per day from the 3 fine ladies. Which is great since eggs are great for extra food for the day. No Beer Left fucked around with this message at Feb 28, 2013 around 13:37 |
| # ? Feb 28, 2013 13:09 |
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Well today was weigh in day. 113.3 kg / 249.3 lb I started Week 6 of C25K, which goes back to having a rest between sets of runs, so I took this opportunity to try to get my interval times for the running down to under 6:00/km, which I need to do for the 5km in 30 minutes. W6D1 - Friday 5:00 at 5:31 8:00 at 6:00 (whoops, just) 5:00 at 5:54 (only just made it) http://www.endomondo.com/workouts/163040857/8473792 W6D2 - Sunday 10:00 at 5:40 10:00 at 5:55 (better) http://www.endomondo.com/workouts/163537906/8473792 All the rest of the C25K runs have no breaks, so I guess it will be easier to measure performance from now. My 3 wise ladies look on approvingly at my efforts from behind their fence (next time I will show how well that fence keeps them where I want them)  And I should be able to reach my other goal, coming along nicely 
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| # ? Mar 4, 2013 10:56 |
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Weigh in day yesterday 112.7 kg / 247.9 lb The weather in Melbourne has been lovely for running, 30 deg + for 9 straight days so far, but I still managed to get all my runs in, which was really great. Yesterday was W7D1 of my C25K, which is a 25 minute run (4.2km), I was pretty pleased I could get it to almost 6:00 for the whole 25 minutes. I would never have thought I could run for 25 minutes straights a few weeks ago, so I am doing well for a fat old guy.  Almost there... 
No Beer Left fucked around with this message at Mar 12, 2013 around 09:37 |
| # ? Mar 12, 2013 09:33 |
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| # ? May 22, 2013 07:33 |
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Weigh in 112.1kg/246.6lb (down 0.6kg, which is a miracle since I had eating out functions on Thurs, Friday, Saturday and Sunday) This weeks runs... Mon - W7D1 - 4.14km | 25:01 @ 6:03 min/km Wed - W7D2 - 3.85km | 25:03 @ 6:30 - went out too fast and hosed it up, marked it down as a failure. Fri - W7D2 - 4.05km | 25:02 @ 6:11 Sun - W7D3 - 4.08km | 25:03 @ 6:08 Tue - W8D1 - 4.64km | 28:01 @ 6:02  I am pretty pleased with the improving progress. Today's run was the longest distance, longest time, and fastest pace I have ever run. Hopefully by next week I will have 5K done. Once I get to 10kg down I will update with some new pics.
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| # ? Mar 19, 2013 12:49 |
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