Cronometer is another app similar to mfp that I use and enjoy.

Experimenting with this…


Strength

Event Type: Uncategorized

41:09
Total Time
8:41.0
Work Time
119 bpm
Avg HR
430
Calories
Primary Muscles
Secondary Muscles
Untargeted Muscles
Set
Exercise Name
Time
Rest
Reps
Weight
1
Trap-bar Deadlift
0:30.8
1:19.6
5
165 lbs
2
Trap-bar Deadlift
0:26.5
2:49.4
5
165 lbs
3
Trap-bar Deadlift
0:25.7
2:00.2
5
225 lbs
4
Trap-bar Deadlift
0:24.5
2:01.0
5
225 lbs
5
Trap-bar Deadlift
0:24.4
2:00.0
5
225 lbs
6
Trap-bar Deadlift
0:28.8
2:05.4
5
225 lbs
7
Trap-bar Deadlift
0:31.2
2:20.2
5
225 lbs
8
Overhead Barbell Press
0:30.6
0:59.7
8
45 lbs
9
Overhead Barbell Press
0:28.5
1:58.6
8
45 lbs
10
Overhead Barbell Press
0:27.6
1:44.4
5
100 lbs
11
Overhead Barbell Press
0:30.2
1:56.2
5
100 lbs
12
Overhead Barbell Press
0:30.9
2:00.1
5
100 lbs
13
Overhead Barbell Press
0:30.5
1:54.6
5
100 lbs
14
Overhead Barbell Press
0:29.3
3:19.2
5
100 lbs
15
Lat Pull-down
0:32.7
1:05.5
5
100 lbs
16
Lat Pull-down
0:20.1
0:59.0
5
100 lbs
17
Lat Pull-down
0:21.7
0:54.0
5
100 lbs
18
Lat Pull-down
0:23.8
0:55.4
5
100 lbs
19
Lat Pull-down
0:23.3
0:05.3
5
100 lbs
Time Distance
Heart Rate
Avg: 119 bpm
0:00
16:40
33:20
100
125
150
Stats
Time in Zones
Timing

41:09
Total Time
8:41.0
Work Time
32:28
Rest Time
Nutrition & Hydration

85
Resting Calories
345
Active Calories
430
Total Calories Burned
--
Calories Consumed
-430
Calories Net
426 ml
Est. Sweat Loss
-- ml
Fluid Consumed
-426 ml
Fluid Net
Training Effect

Anaerobic Capacity
Primary Benefit
2.6 Maintaining
Aerobic
1.2 Some Benefit
Anaerobic
35
Exercise Load
Heart Rate

119 bpm
Avg HR
140 bpm
Max HR
Workout Details

101
Total Reps
19
Total Sets
12995 lbs
Volume
Intensity Minutes

32 min
Moderate
8 min
x2
Vigorous
48 min
Total

The one thing that I have found ruins my workouts and diet more than anything else is poor sleep.

I can maybe get by on 6 hours, but usually anything less than 7 leads to my workouts being subpar and my cravings/willpower being much more poor when it comes to the food I eat.

Don't sweat it. If you're doing this to change your habits for the rest of your life, that was one meal out of the 1,095 you'll eat this year. If you stick around for another 20 or 30 years, I promise that Whataburger won't mean anything in the grand scheme of things.

Thanks for the encouragement.

Sleep is definitely something I need to work on. I usually wake up at 4:30 but often don't get to bed until 10:30 or 11:00. And I probably need a new mattress because I generally toss and turn all night long. My Garmin gave me a sleep rating of 37/100 last night and said, "Your sleep was short, and quality was low. You may feel very tired today." It wasn't wrong.

It's hard for me to make myself go to bed early but I probably need to give myself a bedtime of 9:00 or 9:30. That just seems so OLD though!

texagbeliever said:

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It may not pertain to you, but mouth breathing is a common problem. Some good podcasts on the impacts of mouth breathing on general health. This impacts quality of sleep, recovery, fitness efficiency. Note mouth breathing is not that uncommon. 55% of children have been reported as mouth breathers, 60% of adults self identified as mouth breathers.

James Nestor has more info on the topic. He has a couple of podcasts. Huberman does as well.

---

I'm more of a window-licker. Got anything on that?

I wake up at 4-430 now with no alarm now days. I've embraced going to be at 8 and yeah I may be "old" but I get 7 hours of sleep a night and feel a lot better. A nice thing about waking up this early is I got for a 45 minute walk outside and then can get a quick weight lifting session in before work. Then I do my run at lunch.

Even on a night I don't sleep great, that morning walk helps set the tone for the day. All this started when I was doing the 75 hard challenge this summer and just carried on this habit.

texagbeliever said:

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It may not pertain to you, but mouth breathing is a common problem. Some good podcasts on the impacts of mouth breathing on general health. This impacts quality of sleep, recovery, fitness efficiency. Note mouth breathing is not that uncommon. 55% of children have been reported as mouth breathers, 60% of adults self identified as mouth breathers.

James Nestor has more info on the topic. He has a couple of podcasts. Huberman does as well.

---

Interesting. I hadn't really considered this. I do snore though (according to my wife and kids) and sometimes wake up during the night with a dry mouth, so maybe this is an issue I wasn't even aware I had.

BQ2001 said:

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I wake up at 4-430 now with no alarm now days. I've embraced going to be at 8 and yeah I may be "old" but I get 7 hours of sleep a night and feel a lot better. A nice thing about waking up this early is I got for a 45 minute walk outside and then can get a quick weight lifting session in before work. Then I do my run at lunch.

Even on a night I don't sleep great, that morning walk helps set the tone for the day. All this started when I was doing the 75 hard challenge this summer and just carried on this habit.

---

That's the place I'm trying to get to, but I probably am gonna have to MAKE myself go to bed earlier if I do that. My probably is I usually don't get home from work until 6:30 or 7:00. It just makes for such a short evening if I go to bed early.

Wrong thread. Carry on…

Great job job! Keep at it. The results will come.

This is the right attitude to sustain it long term. The scale is a tool just like anything else, don't let it be the end all be all of your measurement of success.

Well, the scale wasn't kind to me this morning but my weekend eating wasn't great either so I can't say I'm too surprised.

It started popping up numbers like 334 and 335 so I hopped off before it could make up it's mind.

I'm really struggling with the workouts and haven't figured out a good solution. To work out in the morning I need to wake up around 4:00. That's hard enough to do anyway, but this time of year it's especially hard to climb out of a warm bed to go work out in a cold garage. So, I've been trying to do evening workouts but it seems like there's always something else that needs to be done.

When I've been most consistent in the past it was with early morning workouts, but I also had the luxury of a warm gym to go to that I don't have right now.

This is one of the things I struggled with and I think I mentioned it earlier in the thread - but don't let perfect be the enemy of good.

If you start off trying to do 30 minutes of this, plus thirty minutes of that, plus weights, every day...you'll get frustrated quickly because it just isn't a realistic goal unless you are unemployed with no kids or if working out is your job.

If you're just getting back into strength training with Stronglifts, with rest included you should be able to get your workout done in 45 minutes. You just have to tell yourself it is non-negotiable, whether it is at 7 AM, PM, or 11 at night. Make that the one thing you HAVE to do 3 days a week.

I chose weights as my non-negotiable because of progressive overload and the easy nature of tracking progress - you either got stronger or you didn't. The number on a scale can be impacted by all kinds of things on a day to day basis, but if you're getting stronger you know you're making positive progress.

Then, the backup goal is 30 minutes of cardio on your off days. Maybe 1 day of programmed rest. With that, you basically need to find 4 hours a week to exercise. You just have to make it a priority.

Remember, it's a lifestyle change and that takes time. Part of that is experimenting with your schedule, workout program, exercise choices, etc. View it as a challenge or a puzzle you are trying to solve. When it all falls into place, you'll know.

TurboVelo said:

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As someone who lost 70 pounds and won the US National Championships in Cycling (masters track), I can tell you it's possible. Stick with it. If you stumble, get back up and get moving forward again. Take it one day at a time, and keep records of what you're doing. If you track it, you can improve it.

---

Let's hear the full story on this one...

Yes definitely get a space heater or two. They even make wifi smart heaters that you can program to come on and pre-heat your garage.

One of the few fitness influencer types I actually don't mind listening to is Sean Casey.

He advocates for weighing every day and tracking an average so that heavier days if it happens the one day you weigh aren't a morale killer. Basically by weighing everyday at the same time you can get an actual graph of your progress and it (hopefully) makes weighing in a less emotional event.

CharlieBrown17 said:

---

One of the few fitness influencer types I actually don't mind listening to is Sean Casey.

He advocates for weighing every day and tracking an average so that heavier days if it happens the one day you weigh aren't a morale killer. Basically by weighing everyday at the same time you can get an actual graph of your progress and it (hopefully) makes weighing in a less emotional event.

---

I used that method while working with a nutritionist a couple of years ago. I can definitely see the benefits of doing that.

I had a space heater last year and it helped, but it stopped working and it was starting to warm back up so I never replaced it. Now that it's starting to get colder again I'm feeling it. Time to buy another one, I reckon.

Been a couple days, checking in on ya.

I Hit legs today so Monday can be Arm day to counteract the inherent ****tiness of Mondays

Hope you got some walking in this weekend if the weather was as pretty where you're at as it was in the brazos valley!

Thanks for checking in. I did have a pretty active weekend even did okay on food, but I had my mind on other things this morning and didn't even think to weigh myself so no idea what the scale would say right now.

Sleep is critical and also a set routine is critical. Try to get in bed early and sleep earlier. Will make a world of differnce. Keep up the good work!

AND STAY THE F OUT OF FAST FOOD JOINTS

CharlieBrown17 said:

---

One of the few fitness influencer types I actually don't mind listening to is Sean Casey.

He advocates for weighing every day and tracking an average so that heavier days if it happens the one day you weigh aren't a morale killer. Basically by weighing everyday at the same time you can get an actual graph of your progress and it (hopefully) makes weighing in a less emotional event.

---

I've done this for years. I like to see trends and how what I do (eating and activity) affects me from day to day. Also, I didn't want to wake up one day and 10 years had passed and I'm now 50+ lbs over weight. I'm 47, 6'01", currently around 190. I've never been significantly overweight, and I like to think this is one of the reasons why.

As a big dude that has done it my advice is this. I went from 260 dad bod to a very good 220. I did it when my marriage was on the rocks. I figured I need some time for self reflection and change. This has aways been where I think clearest.

1. Add changes weekly. So you want eat better, build muscle and add cardio. Week one clean up diet. Week two add weight training, week 3 add cardio. Week 4 tighten diet, Week 5 set up a program of strength training., Week 6 set up program for cardio (like add 1 mile per week running.). Gives a big body time for change. Change isn't easy.

2. I would fast hard on my rest day. Every diet says this is not smart but it really worked for me. I felt like I was pushing forward on my day off. Then on a double workout day the food was enough to get me through.

3.Alcohol is my killer. Don't do it. Sugars can get back on tract quick. alcohol was the tough one. I needed a trade for each drink. And not easy trade so I didn't have one unless it was necessary. Like extra 5 miles for a drink.

I loved it and I am about to do it again. Never felt prouder. I am at 240 now.

trip said:

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1. Add changes weekly. So you want eat better, build muscle and add cardio. Week one clean up diet. Week two add weight training, week 3 add cardio. Week 4 tighten diet, Week 5 set up a program of strength training., Week 6 set up program for cardio (like add 1 mile per week running.). Gives a big body time for change. Change isn't easy. - I think I mentioned earlier in this post that this is hard for me. It's great advice, I know, but I tend to jump all in and try to do everything at once. I'm sort of doing that right now though. The last couple of weeks have been super hectic and getting workouts in has been a challenge, so I've been trying to focus on just eating better.

2. I would fast hard on my rest day. Every diet says this is not smart but it really worked for me. I felt like I was pushing forward on my day off. Then on a double workout day the food was enough to get me through. - I like this idea. I've been doing a lot of research lately on the benefits of fasting and I feel like this is something I need to incorporate. I'm already trying to do IF with a noon to 8 window, but a full day fast once a week would probably do well for me.

3.Alcohol is my killer. Don't do it. Sugars can get back on tract quick. alcohol was the tough one. I needed a trade for each drink. And not easy trade so I didn't have one unless it was necessary. Like extra 5 miles for a drink. - I don't drink and never have so alcohol isn't a temptation for me. I can also do pretty good at cutting out sugar. It's things like pasta and pizza and Mexican food and Chinese food that get me.

I loved it and I am about to do it again. Never felt prouder. I am at 240 now.

Thanks for the advice!

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CharlieBrown17 said:

---

Seeing where you're at

I know I took about 2 weeks off from the gym personally over Christmas/New years but back at it the last two days

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Sitting about 330 on the nose this morning. I didn't really make much progress over the holiday but I didn't gain either, so at least there's that. Getting back into the swing of things this week.

Thanks for checking!

Stay with it!