Sunday Weigh In

Very impressive indeed!!

Biggest fear is waking up fat again. :) 

Preaching to the choir!!

Congrats on the weight loss!! Do you mind if I ask was it RNY?

320: High weight: 2005

299 at start of pre-op diet

282: Surgery day 7/27/15 

217: Last Weigh in 

213.6 CW 

198: Goal

Had a good week. I haven't had a protein shake since the liquid diet was over. To get a bit better weight loss this week I replaced several meals at work with protein shakes. Seems to have worked.

Got one walk in during the week. I got two alpine touring ski sessions in this weekend and that definitely caught me up for the weeks exercise.

Here's a photo from the top of the mountain.

Best bet is to keep the protein shakes to a minimum and get calories via solid foods. That will help you stay fuller, longer. 

Great Job so far. I love the pictures. One of my first NSV's was being able to do a 6 mile hike in the North Carolina Mountains. Being able to get views like that and exercise at the same time os pretty cool. 

Hello Everyone. I am pretty amazed at what you guys have already done in your journey. Please allow me to join your posts.

406: High weight 07/01/2015

398: Weight on surgery day 08/24/2015

243: This morning.

Goal: 185

Great week of movement. I go to my 6 month check-up on the 26th, and I feel solid in my schedule so far.

Golf is taking up most of my time, and money. My son is too good at golf for my pocketbook. He's now on his HS team, and they play for free, THANK GOODNESS!

This whole thing is almost too good to be true. It's a great feeling.

Thanks for the support Men's Room. 

Welcome Gary, You've had a pretty impressive run it looks like. Golf can be a great workout if you carry your bags!

Thank you. I am getting to the hard pounds now I think. A more stair step, rather than free fall losing. I do carry my bag. I am up to 9 holes until my back start to ache pretty bad. I saw you posted that heavy weights helped with your back pain, I am going to try that also.

Just to be clear ,I think my back pain going away is from a bunch of stuff. Lifting weights for sure is part of it, but getting rid of my belly so its not pulling on my back is also a part. I also do a lot of core exercises, and I think that simple planks are key to a strong core and back.

As far as lifting heavy goes, I'm a fan. I'm no trainer, but these are my thoughts and philosophy:

1) Free weights first (dumb bell and Bar Bells), only use a machine as a supplement

2) Form first, weights second. That is, keep perfect form for a minimum of 10 reps before you increase weights. I believe form is way more important so you get the correct muscles engaged as well as minimize the risk of injury. 

3) Research - Either by using a trainer or by going online. I used a trainer to learn my form and get a routine in place that works all my muscle groups

4) Rest - Do not minimize the importance of rest days and sleep. You can still be active on rest days (Ie Cardio etc) but give your body a break

5) Be consistent, but be careful to not get into a rut. Your body will adapt, so you need to change things up

6) As I said above, dont forget about your core. Its a bug muscle group

Good luck. 

Thank you so much for giving me a thought out frame work to build a workout around. This kind of stuff is never lost on me. 

I actually think back to stuff like this when I'm getting really fatigued and want to stop. It drives me harder when I feel like I have to honor the time someone took to assist me. It's a great motivator for me.

I will follow these steps because my way got me in this mess to begin with. This is another path out of hell for me sir.

Much appreciated.