choof's 90 day recovery shit

[choof]

that was a lot tougher than I thought it would be, but the mud run is complete! it was a blast though. will post a picture of the aftermath once I get out of bed lol

[Kraezymann]

Mud runs are so much fun. Can't wait to see pics.

It's really awesome to hear all of this positive stuff; really awesome work, man. Keep it up!

[choof]

1:15 was my time, zzz

found out that there's a gym down the street so I'm gonna check it out tomorrow

[choof]

bump
gonna keep a long story short; a lot of shit went downhill really fucking quickly after I finished the mud run.
I'm a lot better now and on different medication that's objectively better than the sxris I've taken in the past. still trying to figure out a medication for sleep but in the mean time I'm using melatonin and the occasional dph/dmh to knock me out when I need it.

starting up the programs I linked in the op this week, and I'm working a parttime job again so I'm able to pay off my school fines; I'll be back to school this summer.

k pce

[yo man im awesome]

!!

[Xx{Fallen}xX]

Good on ya man, glad to hear you are still keeping it up :)

[drizzleRomanceGirl]

i'm rooting for you :)

[choof]

dilemma
so, I'm staying with my mother at the moment. once my va benefits kick in, I'm moving into a house with my brother.
the apartment complex has a small gym, no weights unfortunately but they have a few different machines. elipticals, treadmills, and a bunch of star trac resistance machines.

should I stick with that bodyweight program or should I find a program for these machines?

exercises: leg press, calf raise, leg extend, leg curl, vertical row, lat pull down, multi-press, and this fuckin thing

[choof]

turns out that I should probably stick with bodyweight
depr

[choof]

should I be taking vitamin supplements with these plans
also

http://guayaki.com/
do these seem to be alright? I'd like to cut out monsters/rockstars/all that shit

[Reach]

Need to see the nutrition label. Can't find it on the site.

vitamin supplements are only necessary if you're eating a really deprived low cal diet or are full vegan.

[choof]

so with that diet I should be getting the standard amount of vitamins?

[Reach]

It's pretty much a rockstar lite.

It's still pure sugar so make sure you brush your teeth (as a dentist I see these things wreck a lot of teeth)

and the budget diet from original post? oh yeah that diet has you more than covered vitamin wise.

[choof]

there's a small gym down the street, not a chain gym
thinking about scoping it out tomorrow or monday
anxiety has always been an issue when it comes to working out at the gym

http://oldschooltrainer.com/reg-parks-beginner-routine

decent plan? I have to google most of these because I have no idea how to do them lol

[Coolboyrulez0]

yeah its got your 4 essential compound exercises (bench, squat, dls and ohp)

just focus on progressive overload by increasing the weight by 2.5 to 5 lbs the next workout if successful with the previous one (no form failure)

hit your calories and macros (esp. protein)

alternatively do ss or sl, also no one cares about you at the gym (trust me) everyone is there just doing their own thing but i know anxiety can be a bitch

[Emo_Saur_]

Originally Posted by choof

anxiety has always been an issue when it comes to working out at the gym

get a buddy to go with. Most gyms have a guest pass you can just walk in with them. That'll get you a head start in the gym.

[Reach]

It's kind of a weird program.

Wrist work twice a week, chest once a week, double back on day 2, and it has a beginner back and front squatting.

I would remove the wrist work from both days and substitute bench on day 2. Kill the rows on day 2, deadlifting will be enough to start. And stick to back squats twice a week to start (hard enough to learn if you have no experience). Once you've mastered back squatting you can try front squatting too if you want.

Keep it simple. And as coolboy said, focus on progressive overload. Make a spreadsheet of all your lifts so you can track your progress.

Once you've been doing this for 6+ months you can start to identify your weak points strength / physique wise and can adapt your program accordingly. Until then, those modifications make it a pretty balance program.

Also yeah, don't give a fuck about what anyone thinks at the gym. Just do it. Once you gain some experience at the gym you'll realize 90% of the people in there probably know less than you do already just by googling exercises and have no idea what the fuck they're doing so if you go in there with that mentality to start you'll probably feel better about yourself.

[choof]

okay I actually have drive now, not gonna go into it though because I want/need to make it happen
I want to lose 40 pounds by the end of May (you can probably guess why). I'm hovering between 210-220 right now. what are some good resources to help me lose this weight?

[Reach]

Originally Posted by choof

okay I actually have drive now, not gonna go into it though because I want/need to make it happen
I want to lose 40 pounds by the end of May (you can probably guess why). I'm hovering between 210-220 right now. what are some good resources to help me lose this weight?

https://tdeecalculator.net/

Start here.

Weight loss is all about energy. If energy in > energy out, weight is gained. If energy in = energy out, weight is maintained. If energy in < energy out, weight is lost.

The TDEE calculator there will estimate what your energy out is.

From there, you want to shoot between 500 and 1000 calories below that amount, depending on how fast you want to lose weight and what type of deficit you are capable of tolerating.

e.g. if your TDEE is normal for a man it's probably 2000 to 2500. If it's say, 2500, I would probably start off on a diet of 1750 calories a day and go from there.


Tips:

Log your weight every morning. Morning after using the bathroom is the best time to weigh in as your diet from the day will not significantly influence the number.

Expect weight variance. Your weight will go up and down every day due to changes in water balance. What is key to look for is your AVERAGE weight going down. You should aim to lose an average of 1 to 2 lbs per week. If your caloric intake is on point, expect to lose 3-4 lbs in the first week due to water loss, and then it will stabilize at a lower amount.

Get your calories from foods high in satiety relative to how many calories they have. Most meats, fruits and vegetables are ideal sources of low calorie foods that are high in satiety. Avoid calorically dense foods with low satiety, such as drinks with calories in them (low fat milk probably being the one exception), candy and most snack food.

Don't be afraid to add in something that might help you maintain the diet, e.g. if you really like icecream, have a bit of icecream every day. Just know how many calories are in it.

When estimating calories, if you don't know exactly how many are in what you're eating, always err on the side of overestimating than underestimating.

If you're hungry in the evening, have some vegetable or fruit to snack on at hand, and make sure to drink lots of water.

[choof]

the thing that I'd add in to help maintain the diet would probably be those yerbe mate drinks I posted earlier in the thread

thanks man, I really need to get my weight down. once I get new meds (should be soon), I'll start working out twice or three times a week. the new job is helping loads with mental health and I feel p. good