pdxhak Member

Cardio absolutely helps with weight loss if your diet is on point. No workout will beat a crappy diet. How much depends on your goals. I am currently doing two 300 cal burn sessions a week. Plus strength train 4 days per week.

Sorry for the double post (http://community.myfitnesspal.com/en/discussion/10515161/1-year-update) but wanted to post something for my 40+ peeps :) I turned 47 last Nov. Here is a 1 year update picture. Still have a long way to go before reaching my goal weight and fitness level.

Amazing progress! Great job!

Congrats on the hard work!

Thank you!

It has been a variety of things (e.g diet, monitoring calories, etc). Really focused on being consistent and not letting myself get down when hitting a plateau. In addition to my family and a few friends, MFP has been big help with maintaining focus to reach my goals. As for workouts, I do a lot of strength training with…

Thank you!

Thank you! It has been a grind but I love it :)

Thanks!

Thank you! My kids definitely keep me motivated! A huge unexpected benefit to this journey, my kids are much more aware of the food they consume, which amazingly they decided to do on their own. Feels great to influence them in a such a positive way. And Yes, Go Ducks!

Thank you :) Wow that is amazing you remember my original thread from last year!

Thanks!

Recovery is all you need to know. Your body will tell you if you are pushing too hard. Can you improve upon the previous week? If the answer is no then you are doing too much.

Recovery is all you need to know. Your body will tell you if you are pushing too hard. Can you improve upon the previous week? If the answer is no then you are doing too much.

If you are bulking why are you avoiding fats? Eat eggs, beef, chicken, bacon, pork belly, duck, turkey, avocados and many other things. Just watch your macros and make sure you are in a surplus.

I have been on a keto diet for several months and have tons of energy for working out and everyday life.

I do heavy compound lifts but do not follow the 5x5 routine. I do a couple of light sets and then jump the weight up. I like to finish with drop sets to get a little volume in. Bench example from this week 135 x 12 185 x 10 225 x 8 265 x 4 265 x 4 (start dropset so no rest) 225 x 4 185 x 2-4 135 x whatever I can get

Just grip it and rip it! Oh wait that is golf :)

Keto coffee a version of the bullet proof coffee? If so did not know it had a name :) I drink 2 shots of espresso, half cup of hot water, 2 tbls of unsalted butter, 1 tbls coconut oil and 1 packet of Stevia.

Jumping rope

How do people calculate a 1RM? Never heard of that. Currently BW: 175 lbs 1RM: 285 lbs

Have looked into a voodoo flossband?

Great job!

A few times a week I eat something similar for dessert :) 2-3 table spoons of plain greek yogurt, fresh raspberries, blueberries and strawberries, chopped almonds and a drizzle of raw honey.

Had a really good antipasto plate for lunch

Thank you!

Felt great today to donate a pile of clothes that no longer fit!

Love my Nike Fitsole's.

Get a pair of truly wireless earbuds with memory so you do not need to plugin or stream from a device. Total game changer with the freedom of movement they provide.

Here is a great thread: 40+ Club : Where the Cool Kids Are http://community.myfitnesspal.com/en/discussion/433277/40-club-where-the-cool-kids-are/p1 Here is a group: 40 And Fabulous http://community.myfitnesspal.com/en/group/446-40-and-fabulous