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  1. #1
    Registered User rspinetti's Avatar
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    Age: 33
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    My second major attempt

    Hello!
    Just keeping this for accountability purposes!

    A little about me:

    -I'm 33, work early mornings as a weather forecaster (sometimes as early as 3 AM!). Now doing much lifting atm due to Covid and my state/gym not exactly enforcing any mask or social distancing rules.
    -Following a 16:8 intermittent fasting regimen, focusing on whole food only
    -Height: 5'8 (174 cm)
    -Starting weight: 235.8 lbs (107.18 kg)
    -Starting waist circumference: 113 cm (44.8 in)
    -Starting macros: 2400 calories, 80g fat, 240g carbs, 130g protein

    Current exercise is currently non-existent, as I'm recovering from a grade 3 ankle sprain I sustained in early December. Prior to this I was running 3x a week about 3 miles each time. Hoping to get back into that fairly soon! Otherwise I'm just trying to get into a groove of counting calories/macros and seeing some consistent progress. Since I have quite a bit of weight to lose, I believe I'll start seeing some results (at least on the scale) from just dieting alone. I'm not TOO concerned about losing muscle mass for this first month -- I'm more concerned about seeing the scale go in the right direction.
    I also do some pushups and situps occasionally, but hopefully I'll be able to start getting back in the gym to lift soon once I get my covid vaccines.

    My main motivation/long term goal is to get in shape so that I can do physical activity with my kids, such as hiking, mountain climbing, rowing, etc. Ultimately I'd like to just look good, but I don't have any specific numbers in mind other than to get my body fat % below 10%. It'll take several series of cuts/bulks to get there.

    Short term goal: Get weight under 225 lbs and keep it there.
    Mid-range goal: Get to 180 lbs in time for family beach house vacation in mid-October 2021.

    Unfortunately, I don't have any current pictures, and I may not post any anytime soon. I'm pretty ashamed/embarrassed about how I look.

    Hoping to post 2-3 times a week. Let's see where this goes!
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=172794351
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  2. #2
    Registered User rspinetti's Avatar
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    Things have gone pretty smoothly for the first few days. I'm weighing myself every day, but not too focused on the daily numbers, just going to take a weekly average and use that. Numbers have been coming down, but it's likely just water weight and glycogen as I transition into the diet. Have been feeling a bit of hunger, nothing too crazy. The worst thing has been craving all the bad foods -- yesterday I was craving tacos, burgers, chicken wings, and Chinese takeaway all at once.
    Have been eating within my macros except for yesterday, when I ate close to or even slightly above maintenance. Went out with some friends last night to celebrate a friend's promotion at work, so had a few tacos and a couple of beers. Back on it today.

    Decided I'm just going to get in the gym and start lifting, and hope double-masking is enough to prevent covid. I'll be following a P/P/L program, and my workouts will look something like this:

    Tuesday: Push
    3x8 Bench Press
    3x8 Overhead Press
    3x8 Dumbbell Fly
    3x8 Side Delt Raise
    3x8 Triceps Overhead Extension w/ Dumbbell

    Thursday: Pull
    2x5 Deadlift*
    3x8 Barbell Row
    3x8 Lat Pulldown
    3x8 Hammer Curls

    Saturday: Legs
    3x8 Barbell Back Squats
    3x8 Hamstring Curls**
    3x8 Leg Extensions**
    3x8 Standing Heel Raises w/ Barbell

    *Due to a lower back injury, I'm taking it easy on Deadlifts, at least until form gets correct.
    **I absolutely hate using machines, but I don't know of any other way to effectively work these muscle groups without repeating previous BB exercises. If anyone has any suggestions, I'd love to hear them!

    I'll also plan to go for a run on Wednesday, since it's my day off and it allows maximum distancing from my legs workout. Nothing crazy (yet), just a simple 5k run or something.
    Last edited by rspinetti; 02-10-2021 at 11:20 AM.
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=172794351
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  3. #3
    Registered User rspinetti's Avatar
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    Just a quick update -- I need to be more diligent about updating on here!

    Diet has been going well, with the exception of a couple of days. My 7-day average weight shows a loss of 1.6 lbs for the first week! It's probably a lot of water/glycogen/bloating that my body is getting rid of, but it's reassuring to see the scale moving in the right direction. This is about the rate of weight loss I need to maintain in order to be at my goal weight in time for the fall beach vacation.

    I've decided to just go for it and hit the gym, since covid numbers are down in my city and I'm more than ready to start lifting again.
    Not changing my macros unless weight loss rate gets too high, in which case I'll replace some of the carbs with more protein. 1.6 lbs/week is about as high as I'd want to go, and I can't afford to go any lower.
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=172794351
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  4. #4
    Registered User rspinetti's Avatar
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    rspinetti is offline
    Diet has been a little bit hit-or-miss lately as I try to adjust to a new work schedule of coming in around 3-5 AM each day for 6-10 hours. I've been mostly eating within my diet, but haven't taken any weight measurements in several days. Finally starting to run again, so hopefully that will help. Looking forward to getting back in the gym!
    My Workout/Training Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=172794351
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