Better than nothing tbh. I've been telling myself I should use this thread to keep myself accountable. It's now Feb lol.

I've been trying to find a gym in North Delta that doesn't stink or have surrey jacks but all the feedback I've received has been exactly that lol.

I've also been contemplating putting a gym under my deck but then I also thought about walls and insulation. Damn my ADHD and decision paralysis. I should probably just buy a bench, mats, and some dumbbells to get myself started. Idk where I'd put it tho. My bedroom is currently also my office, I feel like it would be weird to ALSO put a bench here. Maybe I should start with a daily run LOL. I haven't done ANY exercise since 2020 Q3 lul (unless you count mowing the (very steep) lawn or shoveling a steep driveway + sidewalks)

Who cares who else is at the gym... just put headphones on and do your thing

don't wanna get stabbed lul

So I'm now 4 weeks in (including a 9 day vacation where I didn't eat well) and I really need to work on cutting my calories - I'm stuck at 180-181 (from 183). I thought that cooking at home and introducing better food into my diet would be enough (more fish, more veg, a lot more grains) but my portions are still just as big. I'm not prepared to go chicken breast and broccoli but I can watch my portions better.

Fitness wise I'm making good progress but it's shocking how badly out of shape I've been these past few years - it's not just my cardio and strength but my flexibility/mobility. I'm averaging 34 mins of exercise a day per my watch this year compared to just 14 mins in the 5 months before and the number is climbing. I'm averaging 6km/day of walking vs 3.6km last year. I'm able to workout at a higher intensity than a month ago - I can sustain 140bpm+ decently now.

But I'm still way out of shape - I started doing the strength workouts on Apple Fitness and I'm getting destroyed. They place an emphasis on strength AND mobility/flexibility and I'm just terrible. I used to be so flexible and now I creak like a 15 year old VW.

FTFY before Hobz has to

One thing that I really took away from my many physio/active rehab appointments following two consecutive car crashes, was that core strength and the smaller muscle groups are really important to strengthen.

A lot of my lower back pain was from a weak core (look up bird dog exercise) and a lot of my upper back pain/shoulder pain is from weak muscles that I didn't know existed and needed to work on. As a result of these weak components, it forces the rest of your body to compensate.

hitler's not impressed.

100% - a lot of the workout videos on YT for men over 40 over simplify and say you just need 5 exercises (squat, deadlift, row, bench, press) but that leaves out so many regular movements we have to make rely on core and small muscles. The Apple workouts really stress that - a lot of the movements are one sided (eg. alternating lunges or presses) or they combine them with movements (eg. squat then press and rotate) and it's so obvious my little muscles and core are weak.

Dead Hitler or the two living ones?

Maybe some places you haven't looked at

I bet this place is empty (I know, in surrey)
https://maps.app.goo.gl/J34TX28y5ks7yVFi7

A bit more expensive but PT coaching
https://maps.app.goo.gl/zuVLuX1nRJZta46UA

I know once a week is better than nothing if you want to make real change it isn't.

As we get older, yes all the small stuff is important. You guys make a good point that focusing on core and stabilization muscles are important. However, that style of working out should not REPLACE heavy lifting.

I'd suggest using the apple watch stuff as a "work-up", then go do one or two of the main 5 (squat, deadlift, row, bench, press) heavy with good form.

Rich

no you clowns

you go to equinox okay? thats where all the hot gold digging skanks are. You go there, you work out, you make friends, and they think 1) you're rich 2) you're rich 3) you're RICHH!!!!!

then you take them next door to the paradox (formerly trump hotel) and bang the shittt out of them after you use their 2nd floor outdoor jacuzzi

THE ONLY CAVEAT... a teeny tiny one. Monthly membership is 380 bucks or more.

Just invite young BAWS to your community centre and introduce him to your foodie milf, $10 drop in for workout, meal and post workout ride in fancy car with nut to finish. What a deal!

This place IS empty LOL. I used to gym here, ironically when I lived in Richmond. Gym then border run. Also broke up with one of my ex's in that parking lot LOL.

Edit: It turns out I was thinking of Grandview Heights Aquatic Centre, which has a fantastic facility.

This one is a lot closer to home, I'll check this out, thanks!

I almost want to look for a gym similar to RSF, but I don't think I'm physically capable of that intensity now. Kinda weird tho because 5x5 is all I know. That said, I need to stfu and go do some exercise regardless of where it is.

Dude TCC used to be $4.50 for drop in smfh.

Yah but he doesn’t speak a yarrr yarrrr yarrrrrrr ni haaaoooorrrrr maaarrrr.

No yar equals no ferrrrarrrrrrrri

alright, time to get back on track!
i went from 180lbs down to low 140lbs and now back to 166lbs.
its crazy how my body refuses to be lean.

I blame Chinese new year…

Holy, how did you gain 26lbs? :lol

Eating a lot of piglets will do that to you

my diet in dec and jan was a complete disaster. i was probably doing 3500-4000 calories days.
i only lifted weights in the last 2 months, not doing cardio didnt help.

Didn't step on the scale, but shit still fits, so weight has stayed off :fuckyea:
https://live.staticflickr.com/65535/...4e6193f9_z.jpg

was able to hit below 160 again after bouncing back from a family dinner.
i've been just taking a protein shake for lunch and really just 1 meal at dinner.
not sure if this is a good approach, but i feel that's the best way to limit caloric intake.

2.5 weeks since the last update:

- Weighed in at 177 (from 183 on Jan 6). From what I can tell this is the lowest I've weighed since at least 2019. I finally made some real progress around portion sizes - my meals had gotten healthier but I was still eating too much but in the last couple weeks I made real efforts to just eat less. I still had a few big meals due to birthdays and celebrations but I'm glad to make progress and it gives me hope that I can get to 170 by end of March. I REALLY miss fried chicken and Costco hot dogs though.

- Other than this past week where I've been sick I've been getting regular exercise 6 out of 7 days. Weights, cycling, core workouts. If it hadn't snowed I would have started running. I may aim to do a 10k by end of April (Sun Run time). The minor aches of old age are largely gone as my flexibility has improved a tonne. Strength is a work in progress - day to day stuff is much easier now (like picking up my kid) but I'm still weak in general. Recovery at age 49 is definitely WAY tougher than at age 29.

- Apple Health tracks a lot of data so it's easier to see progress even when I don't feel it. My resting heart rate is down from high-70s to low-70s since I started working out while my peak heart rate during workouts is higher and I can sustain it a lot longer.

155 i'm able to fit in to my old clothes again :fuckyea:

my only worry is with being really strict on calorie counting like suggested earlier in the thread, is there a risk of going overboard and having negative health effects like nutrition deficiency?

basically went down to 1 meal per day and maybe a few light snacks or a protein shake. i feel like even as an office worker a small guy like me should still need 1500 calories a day but with what i'm doing i'm probably doing 1000 to 1250 calories

1,000-1,250 calories is perfectly safe as long as you can actually limit yourself to that amount. I'm almost 200 lbs and I'm targetting 1,300 calories per day for diet

Holy fuck that is restrictive, especially for someone your size. If you're doing any kind of physical activity and eating at that low a deficit I personally feel you're making a mistake.

For example, I have a nutritionist doing my meal programming. I'm currently trying to lose a couple pounds before a competition in a couple weeks. We look at my consumption more on a weekly view instead of daily (this is more important than you think, I could expand more if needed). Right now I'd average about 2300 cals with the plans of losing weight but trying to keep up strength.

Make sure you're getting enough in and the diet doesn't make you haul off on the weekends ruining everything. Especially: GET ENOUGH PROTIEN!

Rich