"TLFC" exercise and accountability support!
Replies
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1/23/24 4:15AM WORKOUT
CARDIO:
Stationary bike 6mi 0:24:54
CORE:
Sit up 5 X 20
STRENGTH:
Seated cable rows 6 X 12
Cable shrug 4 X 20
Bicep curl (cable) 4 X 15
Forearm cable curls 4 X 15
Lateral dumbbell raise 5 X 15
GOALS:
Stay under 1,500 calories/day
1/22/24 = 1,238
January workout 22 days minimum - 18 completed
NOTES:
On track to meet goals
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Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Analysis: Swapped days for the cable crunches and the knee-ups, since the Roman chair is right next to the leg press for Tuesday's workout and the cable crunch is right next to the leg curl machine for Friday's workout.
Food: Last night was homemade chicken gyros with baked tater tots0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Going out to the "country" to visit relatives.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- close grip pull-ups 4×15
Assessment: Pork sisig and sinigang for dinner.
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1/24/24 4:00AM WORKOUT
CARDIO:
Stationary bike 6mi 0:24:02
CORE:
Leg raise 5 X 20
STRENGTH:
Squat 4 X 12
Deadlift 4 X 10
Calf raise 4 X 15
Bulgarian split squat 4 X 15
GOALS:
Stay under 1,500 calories/day
1/23/24 = 1,244
Lose 15 pounds - down 4.4
January workout 22 days minimum - 19 completed
NOTES:
On track to meet goals
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Workout: None. Wednesday is my rest day.
Food: Last night was breakfast for dinner: French toast, scrambled eggs, bacon.1 -
Tuesday
Workout: 8 mile crosstrainer
Weigh In: 107.7 lbs
Nutrition: day 4 caffeine reduction: 4 doses caffeine (still less than 5)
Goals:
1. Reach 104.0lbs by 1/21/24 (bummer, failed, must readjust to 2/7/24)
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: reviewed Matt 9)
4. Transition to 100% paleo: veggies, protein, fats2 -
Great job NVR! How do you stick to such low calories? I'm trying to be as disciplined as you brother! I applaud your progress.
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@justgirl81
Thanks for the compliment, much appreciated!
I’ve learned what foods work for me to curb the hunger feelings. M-F I stick to a typical eating routine. I drink a ton of water to help feel full throughout the day. I avoid as much empty carbs as possible. On weekends I do not track my food but I do try to be mindful of what I’m eating. I just refuse to give in to the temptation for the foods that will hinder my plan. All that said -
I also applaud your dedication to be in the Word on a daily basis. It is encouraging and convicting so thank you for putting that goal out there for us to see, very commendable Sister!1 -
Glad to see BOTH of you still posting here! Keep it up! @ninerbuff had this thread going for years before I joined, several people have come and gone (both before and after I joined). Most of the time it's just the two of us posting (or just Niner on weekends, he's a beast lol). Be great if you kept up with us for the long haul!1
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Glad to see BOTH of you still posting here! Keep it up! @ninerbuff had this thread going for years before I joined, several people have come and gone (both before and after I joined). Most of the time it's just the two of us posting (or just Niner on weekends, he's a beast lol). Be great if you kept up with us for the long haul!
That’s the plan for me. I hope to live it out. I was on MFP before but got off for sometime. I came back to track my food to shed a few pounds. When I found this thread I liked the no frills, low key vibe. I hope to be an encouragement to others as each of you are to me. ninerbuff’s commitment to this thread is an inspiration for sure!!!0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Just chilling after a 3 hour bus ride back to Cebu city.
Cardio: Walk/jog- 260 calories
Strength: back- pullups 4x15
Assessment: Pork barbecue and rice for dinner.
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1/25/24 2:30AM WORKOUT
CARDIO:
Stationary bike 5mi 0:21:37
CORE:
Figure 8 5 X 20
STRENGTH:
Face Pull 4 X 20
Seated Military Press 4 X 15
Lateral Dumbbell Raise 4 X 20
Arnold Press 4 X 12
GOALS:
Stay under 1,500 calories/day
1/24/24 = 1,207
Lose 15 pounds - down 4
2024 workout 256 days = 70%
January - 20 completed
NOTES:
Worked out 1 hr earlier to adjust work schedule.
Adjusted my workout goal to reflect entire year.1 -
Weights: Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Food: Dinner was Little Caesar's pizza (forgot to thaw the pork for the planned meal)0 -
Wednesday
Workout: 8 mile crosstrainer
Weigh In: 109.2 lbs
Nutrition: My digestion has been horrible. (TMI warning: backed up terribly. I'm drinking tons. Lots of fiber. Magnesium citrate. Probiotic. I don't understand it.)
Goals:
1. Reach 104.0lbs by 2/7/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 10)
4. Transition to 100% paleo: veggies, protein, fats1 -
NVR,
I appreciate your compliment as well; I personally rely on the Bible and always want to understand God more accurately. I find daily study helps me stay grounded in this unstable world.
I agree that empty carbs are definitely not helpful. I eliminated all processed sugar and flour years ago. I struggle with over-consumption of starchy vegetables; ridiculous but true. 1 -
Glad to see BOTH of you still posting here! Keep it up! @ninerbuff had this thread going for years before I joined, several people have come and gone (both before and after I joined). Most of the time it's just the two of us posting (or just Niner on weekends, he's a beast lol). Be great if you kept up with us for the long haul!
I'm happy to be here Noff. I appreciate your warm welcome. 0 -
Lol, had to do a double-take when I saw you reply to "Noff" before I realized that was an attempt to make sense of my user ID. You can call me Noss if you like, that's what the military did.1
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Hey gang,
I like myself unconditionally!
Happy TGIF! Last day here in Philippines.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- close grip pushups 4×15
Assessment Barbecue for dinner last night.
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Safe travels back niner!!!
@ Noss, seems that pizza - pizza might be a common go to when we forget to prepare for the days meal. It happens here as well.
@justgirl81 WOW, you said it; unstable world for sure! I think being grounded in the Word is the highest priority a person can choose. Well done on purging the processes sugar and flour. I hope you’re able to find a good balance of starchy vegetables that will be best for you.0 -
1/26/24 4:00AM WORKOUT
CARDIO:
Stationary bike 3mi 0:11:36
CORE:
Cable Crunch 5 X 20
STRENGTH:
Cable Straight Arm Pulldown 5 X 20
Cable Crossover Ladder 9 X 12
Tricep Extension 5 X 20
GOALS:
Stay under 1,500 calories/day
1/25/24 = 1,322
Lose 15 pounds - down 4.4
2024 workout 256 days = 70%
January - 21 completed
NOTES:
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Cardio: Shoveling snow from driveway/sidewalk before I can even go to the gym - 30 minutes
Weights: Lower Hypertrophy
Squats 4x10, 11, 12, 15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15
Cable Crunch 4x10
Analysis: Finally increased squat weight enough to be a challenge again. Been doing 4x15 for months, even when increased weight, but today the first few sets were a surprise to the system. Set four proved I can do it, I just have to want to earn it.
Food: Dinner was homemade pizza (my daughter chose it as her Happy 16th Birthday meal...so pizza two nights in a row, plus leftovers today for lunch, plus leftovers for some work day next week...I'm about pizza'd out!)
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Hey gang,
I like myself unconditionally!
Happy weekend! I fly back today this morning. Then an 8 hour layover in Taipei. Ugh.
Cardio: Walk/jog- 260 calories
Strength: None
Assessment: Fried chicken for dinner.
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Thursday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: bloated. too much magnesium
Friday
Workout: 8 mile run
Weigh In: 108.0 lbs
Nutrition: Carb overload
Goals:
1. Reach 104.0 lbs by 2/7/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 11)
4. Transition to 100% paleo: veggies, protein, fats
I need to make some drastic changes. I've been wallowing in depression and letting people down right and left. To make matters worse, I've been coping with the depression by smoking. I am ready to stop breaking plans and start showing up depressed and uncomfortable because that's what its going to take to grow and get past this. I went through a very hard breakup and it's time to let go and live.2 -
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1/27/24 10:30AM WORKOUT
CARDIO:
Treadmill 20:00
CORE:
Not today
STRENGTH:
Arms
Shoulders
Back
GOALS:
Stay under 1,500 calories/day
1/26/24 = 1,322
Lose 15 pounds - down 4.4
2024 workout 256 days = 70%
January - 22 completed
NOTES:
Worked out at Planet Fitness using various machines that I don’t have any n my home gym.1 -
justgirl81 so sorry to hear you’re struggling. I can’t say I understand depression but I know it’s a powerful thing to deal with. My father struggled with it around retirement age and was never able to get through it he basically just gave up on life. I hope you find your way through it.
As far as relationships, I’ve found that as I went through the break ups I wasn’t able to see the obvious positive signs until later on. Each one I thought of as a failure were actually preparing me to be ready to build a life with my best friend and wife of 38yrs. Had it not been for the heartaches and lessons learned I could have never committed myself to her like I have. Keep the faith and continue to press on and allow the trials of this life to develop you into the woman you were destined to be. 2 Cor 12:9&102 -
Saturday
Workout: 8 mile run
Weigh In: 107.2 lbs
Nutrition: Increased coconut oil to 3tsp
Goals:
1. Reach 104.0 lbs by 2/7/24
2. Punch in 30 minutes early every day (be an Outstanding employee. I love Tony Robbins).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 12)
4. Transition to 100% paleo: veggies, protein, fats1 -
NVR,
I appreciate your kindness, encouragement, and wisdom so much. I trust in Jesus; I know He can help me come out of this a stronger person.
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While I do say this all the time, it's pretty harsh but it is reality and sometimes people just need to hear it to pick themselves up.justgirl81 wrote: »Thursday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: bloated. too much magnesium
Friday
Workout: 8 mile run
Weigh In: 108.0 lbs
Nutrition: Carb overload
Goals:
1. Reach 104.0 lbs by 2/7/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 11)
4. Transition to 100% paleo: veggies, protein, fats
I need to make some drastic changes. I've been wallowing in depression and letting people down right and left. To make matters worse, I've been coping with the depression by smoking. I am ready to stop breaking plans and start showing up depressed and uncomfortable because that's what its going to take to grow and get past this. I went through a very hard breakup and it's time to let go and live.
I was married 25 years and we're still good friends, but it's hard moving on once you've been with someone that long even though your connection faded.
Life goes on WITH or WITHOUT you. The majority of the world really doesn't care what your situation is. So YOU have to the the guide that continues to make your life the way you want. Time does help to heal wounds, create forgiveness for what you may have failed at and again the reality is no one out there sees your pain, but look for what it is that helps to bring a smile to their face. When you can help people to smile and bring out the best in them, it really is much easier to start feeling good about you.
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Hey gang,
I like myself unconditionally!
Happy weekend! I'm back!!!! NFL Championship weekend!!! I can't wait to hit the weights in my gym again! Let's *kitten* go 9ers and make it to the Superbowl!!!!
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15
Assessment: Chicken and rice on the plane.
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