Fitness Chat

[rain spear]

mix it in oat milk,. its very yummy

[sand crown]

hmmmmmmm okayy

oh also, he said, mix it in water

should i mix it in water or milk

[rain spear]

personal preference really, as long as the powder doesnt specify only one

[sand crown]

ah okay

[rain spear]

is it whey protein?

[sand crown]

I have about, 8 months before I enter unemployment, I want to achieve peak physical fitness before that

[sand crown]

ye

[rain spear]

yeah can be water or milk

try one of each and see what you prefer

[sand crown]

okay

[rain spear]

remember milk = more calories if youre being strict with your diet or anything though

[sand crown]

hmm true

[muted agate]

from what I see people say after workout for muscle growth

but if you do it throughout the day it is good if you use it to prevent muscle loss or for weight lost because protein apparently reduces your appetite

also apparently throughout training helps with recovery and muscle soreness

[sand crown]

oh

I was told to only have one spoon of it a day

so I have 1/4 1/4 1/4 1/4 throughout a day instead of all at once?

[muted agate]

I mean I'm reading articles trying to find what others say

I guess it depends on what your goal is

the muscle loss prevention sounds like something you would do when you are older

the throughout training method is something that is used by like cyclists etc.

[nova egret]

just watchout for those protein powder scams, sometimes they are just straight up milk powder

[pearl oxide]

😭😭😭

[pearl oxide]

mix it with water if youre worried about calories, cutting down, or lactose otherwise tbh i would do milk because it would taste better, be more enjoyable to consume, and ofc youre intaking protein as well

[pearl oxide]

i think for now just try the one scoop a day as its the recommended and to also get a feel for it otherwise then i would probably switch to consuming it 1/4 throughout the day bc either way its still going into your system ofc 🤗🤗

[muted agate]

managed to get into a crow pose maybe I'll get a crane pose soon as well

[pearl oxide]

guys i switched my 5 lbs to 10lb finally but omg yesterday my right arm was struggling bc im dominant with my left arm and the 10 lb was much more heavier for me hopefully within two-three weeks i can be able to adjust+helps with gains

[muted agate]

I guess that depends on what you use it on

I used to not switch weight myself because im lazy but then it ended up with bicep curl being easy and lateral raises being painful

[pearl oxide]

i try to do full arm workouts mainly (bicep tricep forearm etc) but omg me too i tried to do lateral raises i started standing on my tippy toes to try to lift it up i was strugglingggg!! ima try it again soon today bc i think i did enough time in between using the weight+break so hopefully theres less of a struggle 😭

[muted agate]

i've stopped doing regular workouts with dumbbells unless it's like pilates or something I personally didn't like how my arms started to look

[pearl oxide]

yeah ofc it depends on how you would ultimately want your psychical appearance to look ❤️ as long as youre staying healthy i think thats all that matters!! i hate when people try to push onto others that if you have a certain fat % and youre not skinny like a twig (nothing wrong w that either!! as long as your health isnt impacted) youre considered overweight like..... let people live were all human and as long as your mobile youre fine 😭

[rain spear]

true, healthy is good

[rain spear]

Had the lowest weigh in of the year this morning

definitely at a good point with my weight, little more body fat id like to lose and im starting more strength training again so muscle to gain

[rain spear]

no better time to lock in than right now

[light fern]

Just gotta take it one day at a time

[rain spear]

was far too hot for a run

but i can't run any earlier in the day because I can't be awake enough by that time hahaha

[light fern]

I can't do early workouts no matter what I'm just not a morning person at all

[rain spear]

yeah same here

i can definitely wake up earlier than i used to but no way i can run before like 9:30

[muted agate]

I used to do that before and it was fine

like waking up early take a sip of water and instantly go on an airstepper for 30 minutes

but after like 3 days of doing this and regular workouts I could feel my body not having energy for the actual workout

like not being sore I just couldn't physically make myself do the movements

[rain spear]

yeah i feel that

its so tough to balance everything in a day

[muted agate]

I'm not really doing any standalone cardio these days though too anxious to go outside for a run and my airstepper is leaking oil from the pistons when it warms up

[rain spear]

get it doneeee

thats what im doing

only missed one day so far this month

[muted agate]

I'm probably averaging like 2k

thinking about skipping workout today because my calves are still in pain from all the pliés on saturday

[rain spear]

maybe just do some walking if it isnt too painful

unless you really need to rest

going to play padel tonight, havent tried it yet

while running?

oh yeah for sure

tbf, ive gone full circle and im back to music now

BUT

i have much better control of my breathing and my pace now

which i couldnt ever get right at the start with music on

not to say im a pro or anything but my numbers are so much better nowadays

my "easy" 5k pace is like 5:30-5:40/km

used to be over 6:00

yeah man

i started with 3k but i couldnt run all of it, had to take walking breaks and build up

best way to do it

ive hit 1 of my 2 goals this year so far (sub hour 10k) and hope to do the other (sub 25 5k) before the year ends

i got so close that one time

i have a plan for my 5k time though, will try it out in a week or 2 and see if it works

[light fern]

I've got runner's knee might have to cut back on the load

[rain spear]

[rain spear]

Padel is fun!

[sand crown]

What's Padel

also, I made this contraption a few weeks back, it's not with me rn, i left it back in college.

But it is a hand grip strengthner thingy, tied to a dumbell

so I squeeze the grip thingy, and then i lift the dumbell. In doing so am I killing my muscles or anything, or is it better this way.

[rain spear]

its like tennis but the court has back walls so you can do rebounds and stuff

[light fern]

Tennis squash

[muted agate]

dude in mexico wanted to play tennis but didn't have enough space so this is what became of it

[sand crown]

Oh but, that's squash no

[rain spear]

but its a tennis court

just a smaller one

https://www.youtube.com/watch?v=P6yfa7rfc6o

[light fern]

Lost 3 kg so far in the last 2.5 weeks, solid progress

[rain spear]

yoooo thats huge! congrats man

[light fern]

Thanks

Been a bit difficult trying to reign in eating habits but I'm getting there

Think the worst part before was that I was just stress snacking a lot

[rain spear]

yeppp i know the feeling

i switched all my snacks out to just like precooked chicken snacks and stuff

so even if i snack its good for me

[light fern]

Feels good as hell to start running again

[rain spear]

let's goooo

[rain spear]

do you use strava 👀

[light fern]

First I've heard of it, what's it for?

[rain spear]

good for tracking runs and gives you data on your time, your pace and stuff, if you have a smart watch you can get heart rate info and other stuff too

[light fern]

ahh i run on a treadmill haha, my surroundings don't exactly provide a good place to run outside

[rain spear]

ohhh fair enough, no need for Strava then

[rain spear]

my fastest time for this particular route this morning, even though its very humid out still

yippee

[timber adder]

pain

today was pain

[proper jolt]

Yes same here. Did leg day 2 days ago and feeling DOMS from doing the adductor machine. I was gonna do cardio and arms today but gonna be pain on my legs

[rain spear]

leg DOMS are the absolute worst

[proper jolt]

Been walking around like a penguin but got through my cardio for today at least

[light fern]

on god it feels so weird to slowly lose belly fat, my bestie gone 💔

[rain spear]

😤 hell yeah

[hollow goblet]

Odd to find me here, but i did not plan to invade for no reason

not my first time having an exercise routine or even going to the sports salon, but really first time having a gym membership, so i thought i needed suggestions

i am a bit unorthodox as i often preferred lower body workouts and cardio to upper body workouts, but i will need to improve upon the latter at this point

being like 184-185 cms without shoes, my aim is to reduce from 95 kgs to 85 kgs in 3-4 months (prediction-wise) and then remain there

[hollow goblet]

that, a little shoulder build, and upper body strength are my main goals, i had not regularly exercised for a long time while having background some, and having recently started things with the workout plans and such, i wonder how will it go

[hollow goblet]

i have noticed that mostly keeping your protein and fiber intake high and refraining from eating too much (samples etc are okay) regarding times one is not hungry, helps with retaining weight loss atleast

my aim was to get down from 95.5-96 kgs to 84-85 kgs in like 3-4 months, and i have gotten down to like 90.5-91 kgs in 25 days so i think this approach is somewhat working

I am like 184-185 cms without shoes, so that i think will be sufficient for me at this point to after focus more on improving strength and build than losing weight

[proper jolt]

Man I just noticed Connors running times those are insane

Can I ask what your goals are?

Cause it goes way beyond just being healthy right

[rain spear]

hey thanks!

my actual time goals are sub 25 5k and sub 1h 10k (I can do this now)

[rain spear]

my other goal is just distance currently

I struggle beyond 10k

and in general running just feels great for me mentally

its almost like a type of therapy at this point

but i could still definitely be in better shape

[proper jolt]

How long have you been doing it?

Like how long it take to get to this level cause I know im probably not even half that

Well I prob could do half but it would be pain

[rain spear]

I started running in March last year

ran through to October then got injured

picked it back in February this year

[proper jolt]

Ahh thats impressive, what was starting pace like?

[rain spear]

uhh

[proper jolt]

like in 45 mins how many km?

[rain spear]

first run on strava

[proper jolt]

What damn

[rain spear]

and i remember it killed me

[proper jolt]

Ahaha makes sense wow

still great pace

[rain spear]

ive always done a form of sport btw

like I didnt start from nothing

ive done kickboxing since 2012

and weightlifting and other gym stuff from like 2019-2024

[proper jolt]

So your cardio always been good? I've done sports but cardio is still pain. I dont go over 20 mins

for me it's partially the boredom of it too

[rain spear]

yeah kickboxing helped but its more like burst cardio

so running filled in a gap of my fitness

[proper jolt]

now do you just run mostly?

[rain spear]

running + kickboxing + yoga

id love to find somewhere to go play basketball sometimes but nothing around here

[proper jolt]

Can I ask why lifting isn't a focus anymore?

oh yea basketball been a key reason for why I gym

[rain spear]

(btw lewis is a much better runner than me get him to flex his times)

[rain spear]

different physique goals

[proper jolt]

Haha yea I was scrolling up to compare

[rain spear]

before I wanted to be big and strong now I wanna be healthy, lean and strong

ive dropped over 20kg since 2022

[proper jolt]

Good goals, I've always aimed for lean too

being big and inflexible just not it for me

[rain spear]

yeah it suits me more too

I actually have a 6 pack these days it feels great

[proper jolt]

👏 well done damn im not there yet will be a while

I do do core twice a week

[rain spear]

yeah you got this

niceee

[light fern]

I wish I could continue running I just love it so much but knee problems coming back again, saw a foot guy and he said probably best until my feet's arc is corrected and I lose more weight

Just puts too much pressure on my joints, so mainly just weightlifting for now and light cardio, I've been enjoying the elliptical

[proper jolt]

Elliptical is perfect for you, keep it up 💯

[light fern]

Growing up always thought the machine looked a bit silly but with some proper form and incline my glutes and quads o7

[hollow goblet]

I like cycling a lot but not so much running

I like walking too, but running makes me too distracted

and when one cycles outside, you can kinda create your own breeze, which helps one feel less hot

[rain spear]

i honestly might get a gym membership again just so i have something to do on weekends

i just spend all my weekends at home unless i go for a run at this point

[light fern]

Go for it, gym is just perfect getaway for me if I'm feeling lazy and unproductive

[rain spear]

yeah thats my thought

even just to go do some simple weightlifting

theres a rumour my closest gym is closing and moving, but itll be moving even closer to my house

and itll be so much easier to get to

theres a nicer gym thats sort of in the middle but its so expensive

£60 per month just to use the gym

£70 to use the gym and sauna

i dont have that kinda money

the other gym is £25 lmao

[muted agate]

the one person that I was following for exercises got married last week so I should find something else to do over this week as well

[eager sedge]

I wonder if it's the gym I'm thinking of, because their membership price is quite high

[light fern]

I've seen some gyms that kinda have a healthy buffet style area for you to eat

[rain spear]

there's luxury gym brand here thats over double that

David lloyd gyms

think its like 200pm

[eager sedge]

village gym is quite expensive too

[rain spear]

yeah theres one semi close to me

[eager sedge]

[chilly holly]

trying to get back into it

[proper jolt]

Good start

[rain spear]

nice!! good job

my knee is healing (I think)

[light fern]

Getting enough sleep, drinking enough water, getting enough protein intake, it's all too difficult

[proper jolt]

I think its better to take it as a guideline and not get too strict with it until more comfortable and then just ramp up. It comes naturally eventually because you want to make progress more efficiently.

[light fern]

yeah my sleep's been getting better, drinking water also not too bad

but just getting enough protein is the tough part sometimes

[muted agate]

is this guy swimming with a headset?

[chilly holly]

how do i get my 7k-10k steps when my knees hurt!!!!!?

[rain spear]

what shoes do you walk in?

[chilly holly]

orthopedic shoes. the brand is avia

[rain spear]

oooooo

very unsure!

[mighty robin]

Mby you should visit a physical therapist

[chilly holly]

oh i can’t do that lmfao

[light fern]

Or check a foot specialist I have similar issues so I went to see one

Had the flat feet issue so needed to wear arc correcting insoles

Cause when you have flat feet the knees end up feeling a lot of the impact

[hollow goblet]

feel like you should seek the reason why your knees hurt first

[chilly holly]

true… i mean i probably won’t get an answer just be put in pain pills and idk i don’t want that

[hollow goblet]

i meant as in if there is some foot problem, or the knee is hurt directly

mineral and vitamin excesses or lacks might also be an aggrevator

[chilly holly]

ah alright👌

[hollow goblet]

do you remember the moment your knees started hurting?

and since when they are hurting

[chilly holly]

lol always

i’m not trying to be funny, ever since i was young i had “growing pains” and my knees always hurt even as a child

[hollow goblet]

this seems like a scanning thing, i could not necessarily give other advice on this than to see a professional

[chilly holly]

okay well i’ll schedule an appointment with my pcp, thanks!

[rain spear]

first 5k since my knee injury!!

[light fern]

I wish my knees weren't dead I'm just craving cardio that gets my heart thumping

Also it's been funny to see all my friends either start lifting, running marathons, or doing pilates

It's like a canon event for your early 20s

[rain spear]

no one can escape it hahaha

do you do any strength training for your legs/knees?

[light fern]

Didn't do it as consistently as I started doing it recently, I just ramped up my pace on the treadmill a bit too fast so my knees ended up taking a brunt of that load, thought it was healed so tried doing some light work but it started bugging me again

So now I'm just staying off any leg work, just some daily stretching

It is weird cause I've always exerted myself physically in the past, used to train alot weekly when I was in the basketball team but I never had knee issues

Weight thing probably a good contributor I used to be like 10 kg lighter back then which is also why I started dieting

[rain spear]

makes sense makes sense

yeah my knee been similar ive just had to slowly test it until I felt it was better

its still not 100% but I can run on it

just making sure I do strength training too as its just as important to recover

[light fern]

got any reccs that aren't too strenuous on the knees?

[rain spear]

how do your knees feel for like bodyweight squats/lunges/split squats?

[light fern]

oh nah i tried lunges even with some lighter weights and was still too much

it's why i just went to doing daily stretches, working the hip flexor and ankle mobility

i'll probably have to give it a week or two of no movement before easing back into it

[rain spear]

yeah dont rush it if even those are difficult

[rain spear]

tempted to sign up to the gym just for something to do on weekends again

need to try and put a workout plan together that makes sense

[rain spear]

i think im gonna look to do a 2 week cycle with
week 1
resistance training x 2
kickboxing x 1
running x 3

week 2
resistance training x 2
kickboxing x 1
running x 2

just need to find a 2 week resistance/weightlifting plan as i havent done it for ages

[proper jolt]

How much you think you'd have to do those 2 days of resistance training to see progress? Cause I do 6 days 1-1.5 hours a day (20 mins cardio) and still feel like i need to do more

and those 2 days would they be just split into push and pull?

Oh you used to lift so probably dont need to do as much

[rain spear]

id aim to do probably an hour per day

and either do push pull or find something more well rounded to do for both days

my aim isnt going to be to put on loads of muscle

just injury prevention, aim for more muscle definition and help get a bit stronger

[rain spear]

yeah i used to lift 6 days a week at one point

also it really mainly is just to get me out of the house a bit more i know its a good thing to do so im not going to set crazy goals, just go and exercise basically

if i had somewhere to go play basketball id be doing that instead but i dont sadly

[proper jolt]

how intense are your kickboxing days?

[rain spear]

60-90 minute sessions, easily 1000 calories burned

involves a lot of HIIT

[proper jolt]

Seems like a good plan for you. What do you do on rest days btw? I actually dont like being too inactive so play ball still and usually push too hard

[rain spear]

i'll walk 10k steps every day regardless

so thatd be the only thing i do on a rest day

id really like to play basketball but my only option is to pay like £50+ per hour to rent a court

and i dont have enough people to play with to justify

[proper jolt]

yea not worth

does UK have outdoor courts?

probably too far i guess

[rain spear]

there might be one like 15 minute drive away, i need to go scope it out

idk how it is there but anything we have outside just gets terrorised by bored kids

or i might get harrassed by them if im playing lmao

[proper jolt]

Lmfao

[light fern]

Bro gonna get yelled at and called unc 😭

Honestly if it's just 2 days, full body would suffice, push pull routines are usually more effective with more days so you can focus muscles groups

Works out well since you said you don't want to put on loads of muscle

[rain spear]

woooo

[muted agate]

I still havent fixed my lack of cardio

exercising for like 3 years and still have a belly and I hate it

[rain spear]

cardio can help for toning but fixing my food was what got rid of my belly the fastest

[muted agate]

another thing that worries me is that whenever I do squats or bridges I no longer have pain in the knees or back so I feel like my posture is better or maybe pain just randomly dissapeared

but I still only feel my quads working and not my glutes

[light fern]

Just gotta clench your cheeks /s

Also yeah cardio should be treated as a supplement to aid in weight loss, one bad meal can completely offset it and more

[light fern]

gonna try to hit the gym earlier in the afternoon to see if it feels any better than evening sessions

[rain spear]

yeah nice, I used to struggle if I went too late too, unless I took preworkout but then that messed with my sleep hahaha

[light fern]

I like doing exercises early to get me ready for the day but morning is too early so I figured after lunch when I have some fuel would work great

Cause I struggle hard staying focused in the afternoons

Post lunch sleepiness always hits hard

[rain spear]

for sure, it helps to break the day up nicely too

[rain spear]

minute and a half faster than a few days ago!

knee felt fine so put more effort into the run

[muted agate]

I wanted to exercise but not sure if I should

I was helping my brother with concrete on saturday and I still feel my lower back, back of my thighs being sore and my forearms being very weak still

[rain spear]

maybe just some yoga/stretching or a walk if you want to be active

[muted agate]

yeah I'll find some 20-30 min video of stretching probably

[rain spear]

why not go back?

[muted agate]

I should find something to exercise for as well

[rain spear]

martial arts are so fun

ive also picked the gym i'll be returning too

sweet spot of cost/location/equipment/business

[rain spear]

o shit

[proper jolt]

impressive

[rain spear]

one day I'll get this sub 25 5k

[light fern]

Lovely got my legs needled at the chiropractor to loosen up the muscles, actual recovery starts now

[winter radish]

oh neat. a fitness chat. I love gym stuff!

[rain spear]

woo!!

ok my pre plan for this run is to aim for sub 5:00/km for 2.5km

I will post results

[rain spear]

success

although i felt like my heart was gonna explode

i just need to do that twice in a row and boom, goal achieved

[winter radish]

impressive run! :0

i don't run. i only lift XD

[rain spear]

thanks!! I used to only lift, but will be going back to it after a couple years off next week

[timber adder]

HUGE RUN

And your heart rate is so low

I wish I was that goated

[rain spear]

feel like my watch was lying

I was absolutely ruined

proper out of breath

[timber adder]

crazy gains

[rain spear]

sub 25 min 5k will happen

maybe Sunday ill try

adjusting my route for minimal uphill

[muted agate]

24 mins tomorrow and then 13 minutes at the olympics in 2028

[rain spear]

[muted agate]

connorbrigtsen era

I saw an advice earlier today when someone posted a picture of an olympic level gymnast asking how they can achieve their physique

and the answer was that they would have to start 12 years ago dedicating 8 hours a day for 6 days a week

[rain spear]

yeah feel like you can never compare yourself to olympians hahaha

[hollow goblet]

currently at 87-87.5 kgs so i am close to my goals

high fiber/high protein combo without restricting much and going to gym in a regular basis, helps with weight loss

[tropic ember]

Well this chat seems like the right place to celebrate my 5lbs of weight loss just by fixing my diet

[light fern]

let's go 🔥

[tropic ember]

I cant track calories as I get obsessive. But just using a food tracking app to log all my meals and snacks has helped so much

[rain spear]

ayyy congrats!!

[hollow goblet]

I am a bit too distracted myself to register all i ate, but i think it should help quite a bit

i never took care of my fiber intake before despite having consumed enough protein, and that helped me with feeling full, though one who consumes few amounts of fiber should increase it step by step and not too sudden too much, or else digestive issues

[rain spear]

attempting sub 25 5k

wish me luck

il try not to die

[hollow goblet]

when i reach my weight goal probably after like 2-3 weeks, i plan on having my measurements and such to learn how to move on with the weight maintaining programme

i need to become a bit more stronger with the mass, height and all i have, particularly at upper figure

because my legs are already okay in terms of strength and stamina, plus i liked cardio to begin with

[rain spear]

my knee feels like it exploded

[tropic ember]

Yea there's 2 really good ways to do it

1. Track everything
2. Pre-prepare and don't eat extra

[light fern]

one of my knees are starting to function normally

[rain spear]

lets gooooooooo

I went to physio and finally got to the bottom of my knee issue

now i can take care of it

[light fern]

[light fern]

insane how much weight i've lost just from cutting out daily snacking, didn't realize how much I was od'ing on it

my regular diet hasn't even changed that significantly in terms of main meals

[tropic ember]

Lost another 3lbs and reached my 1st goal! Now I want to start working out to add to my good habits!

[light fern]

Hell yeah brother

You just feel so much better mentally it's crazy

[hollow goblet]

happens!

[tropic ember]

Want to get to the part where I feel better physically. I'm only 5'3" and 198lbs. It's putting strain on my knees

[eager sedge]

Lost 2.5kg so far! 😆

[rain spear]

congrats all of you ❤️

[eager sedge]

what app did you use to track?

[eager sedge]

ty!

[eager sedge]

do you pay for it?

[muted agate]

I need to start counting calories but I would have to learn how to cook first

because I have no way of figuring out how many calories most of my diet is

[rain spear]

if youre eating pre prepared stuff its usually easier to count, or at least get a estimate

[hollow goblet]

overall if you cannot be bothered to count, taking care of hitting your protein and fiber goals and exercising regularly helps

atleast to me, I have lost like 9.5 kgs in 2 months

[muted agate]

it's not that I can't be bothered I just don't see it as something that is possible for me

and if I can't count calories I definitely can't count protein and fiber either

[hollow goblet]

it's more "hmm did i get more than standard recommended fiber and protein amount" for me

I personally get too confused while counting calories

[light fern]

I don't think it's that important to track calories down to the tee, as long as you just keep in mind an estimate of what foods are high calories

i think besides cutting down on snacking, i've also started eating less refined carbs like white rice, noodles, etc.

[rain spear]

yeah will be a big help too

yeah i dont track anymore, i did it enough to know roughly what I can eat/drink in a day to be at maintenance, and now i can just eyeball it really

you only need to do it for a bit to learn what your maintenance is, unless it helps you to do it long term

[rain spear]

yeah

i also changed all my snacks

i rarely have chocolate in the house because i know i'l snack on it

my snacks are like chicken bites and cheese

less sugar in general is always a good thing

[tropic ember]

No I use the free version

[light fern]

i've been getting on that string cheese

[hollow goblet]

cutting on amount of snacks helped me quite a bit, but I snack time to time

[light fern]

gives me a bit of protein too

[hollow goblet]

maybe because i am someone who is like 185 cms and 86 kgs right now and can easier control the calories to my limit, but I like some snacks or a dessert time to time

but times of me emptying whole packets are kinda over

[tropic ember]

For me it's been about food awareness first. Now I'm adding protein when I want sweets and what's also helped me but may it may not help others is cutting out foods with artificial dyes... mostly cause they hurt my stomach though

[hollow goblet]

For me I had realized i had not been eating enough fiber

[tropic ember]

Then, of course, only eating 1 serving or even ½ a serving

[hollow goblet]

and that helped with my satiation immensely

particularly the wasa crackers helped me with fiber intake, not to sound like a promotion

I like the taste of wasa and grain cakes, some understandably might find it cardboardy

[tropic ember]

I should definitely eat more fiber too

[stable brook]

Finally started working out again after a brief five year break. Feels so good not being hindered by my chronic condition after so long, new meds helping and all that. Used to be so bad I could hardly pick up a mug because the joints in my elbow were so fucked.

[rain spear]

great news friend! glad you can get back to it

[light fern]

truly never going back from seeing calories whenever i look at food now

[rain spear]

its not a bad mindset to have

just dont let it control you

also sometimes its okay to overeat

dont let calories and dieting get in the way of things like celebrations/parties

just work hard in between those to earn the right to have a cheat day!

yeah thats where im at

its good to know because i used to order food and not think but now if im looking at a fast food meal and its like 1800 kcalories im like o maybe i dont need that much food

[light fern]

yeah it's a similar feeling to when you spend money on stuff you want, like logically you know as long as you aren't being exorbent it's ok but you still feel a tad bit bad spending

like i know i'm not snacking everyday anymore but at the back of the mind it's still nagging me

[rain spear]

2/2 weeks of full workout schedule

[eager sedge]

what do you use to schedule workouts?

[tropic ember]

I want to go do lifting and the rower today but I hurt my neck on my tripleS concert Vacay

Guess it's Yoga or bust

[rain spear]

its a spreadsheet I built

Ive been tracking stuff this year to see how often I work out and what types

[rain spear]

yeah take it easy especially with lifting if you have an injury

[tropic ember]

Gonna get a massage tomorrow if I don't feel better

[rain spear]

nice nice

id kill for a massage

haven't got spare funds currently

[light fern]

i be so lazy i'm just mixing my protein powder with straight water 🤢

15g is 15g

[rain spear]

my best combo is matcha protein powder and oat milk

tastes so good

[light fern]

yeah probably in the future when i buy another brand i'll try it out

i'm just finishing up the one my mother bought, it's like some plant based protein powder so it tastes like grass lmao

[rain spear]

gotta get it done

your guys moms are wanting the gains

ive only been back to weightlifting for like 2 weeks and my body already looks entirely different

[light fern]

she's just been on this weight loss journey with me

so since i was slimming i decided might as well try to put some effort into lifting

was always on my mind but i needed someone to kinda push me to do it

[rain spear]

yeah that makes sense

sorting out my diet and upping my cardio has helped me lose all my weight, weighlifting is now just coming back into it for overall strength and then to look more defined

[light fern]

oh yeah the overall strength thing was something i didn't realize was that bad until i started lifting, i was like damn I really do be weak, i just assumed cause i did sports my whole life i naturally was just gonna be strong

[rain spear]

yeah hahaha its an odd thing to notice about yourself

[light fern]

and it's just helping me get in a better mental space altogether, just feeling good when i look at myself in the mirror every morning, small things

[rain spear]

for sure its such a massive motivator

I'm not one to take pictures of myself or anything but even just seeing how my arms are reshaping after 2 weeks back is really motivating to keep working

6 days a week is really tough and I do feel a bit drained but the plan is to keep it up until it becomes regular

I feel within a few weeks/months the days I do 5km only will begin to feel like an "off" day once my body adapts

[hollow goblet]

people do that sometimes, some think protein powder and milk is too heavy

i like mixing it with coffee particularly if it's a flavor that fits in well

[tropic ember]

I really hurt my neck 😕 be careful out there!

[rain spear]

i hope you didnt lift today if you already said it hurt 😠

[tropic ember]

I didn't. No rower, no weights... I'm getting a massage later

[rain spear]

hope the massage helps ease the pain then

[muted agate]

https://m.youtube.com/watch?v=B9dxhNNKs8M

a clickbaity title but it has correct info afaik

[light fern]

Yeah I like this channel it's pretty good and concise

At the end of the day it always comes down to diet and resistance training

Your eating lifestyle will always be the focal point and the gym is essentially supposed to support it

An intense workout session won't matter if you eat poorly on that day

[rain spear]

I DID IT

[proper jolt]

Damn good shit man. W progress

[rain spear]

thank you thank you finally didnt injure myself while pushing for it

[light fern]

Praise be you love to see it

[iron violet]

the locked in section of the loona discord… hey

[rain spear]

hello!!

tomorrow is my first day missing a workout in September because its my last chance to watch the demon slayer movie

maybe ill find a way to do something during the day

[tropic ember]

Ok no massage place. Car accident happened. But I'm fine. No new pain just the same pain I had before but it's getting better. Going back to work tomorrow so I'll try to start working out soon, slowly.

[rain spear]

oh jeez, very glad you're okay! Was anybody injured?

[tropic ember]

Just the guy whose car flipped before it hit us. But he was stable when the EMS took him to the hospital.

[light fern]

planning out protein goals has only made me realize how little protein i'd been eating in my life

it's just a big tougher here since eating out is a lot cheaper and most of the stuff are fried and carbs with very little protein

[rain spear]

yeah its so hard to get unless you have liquid protein

slowly getting used to 6 days a week routine

[hollow goblet]

i would only recommend that one would not also forget their fiber intake

helps with digestive issues and not having colon cancer, it is a leading cause of death through cancer types in people under 40

[muted agate]

today I learned about an exercise called boomerang

I don't think I could do that if I tried it a year ago

[light fern]

finally getting myself some chocolate flavored protein powder

goodbye grass

[rain spear]

hell yea

i did another under 25min 5km today! this was at parkrun which is more of an event with other people

24:58 so i scraped it hahaha

[light fern]

time to start posting those marathon pics sir

[rain spear]

distance is my next goal

im sorta stuck at 10km at a cap so I need to work on that

[rain spear]

ive done a workout for 50% of the days of 2025 and still have 3 months left

[light fern]

Can't run from the grind 💪

[rain spear]

😤

probably the most active year ive had

and im also in the best shape ive been in so it makes sense

[light fern]

3/8 shockwave treatment sessions done, these hurt like a mfer but at least i can walk long distances without nagging pain now

learned that most of the cause was just imbalances in how my foot lands which just ends up stressing one side of my leg while the other remains really weak

tough and long lesson learnt

[rain spear]

its good that you know the cause so you can adjust for it

hopefully once the therapy is done you can strengthen everything up

[light fern]

on that double choco gold standard now god this tastes like heaven relative to what i've had

[rain spear]

wdym you didnt like drinking grass?!

i had a vanilla ice cream protein shake yesterday

42g of protein

[light fern]

Yeah I gotta find some low fat stuff to add to it, I'm already adding low fat milk so I'm at 30g

[rain spear]

stonks

i bought some new gym clothes and needed to add something to get me over free delivery so got a compression top, and i look WHAM

[pale reef]

heya i need help on finding a galaxy watch app that lets you customize intervals. wanted to alternate between walking and running but samsung health just wants 5 minimum any suggestions ?

friend wants me to join marathon but i can't even jog consistently for more than 5 mins

[rain spear]

yippee

[rain spear]

strava might be able to depending on your watch

[pale reef]

I have strava but can't seem to be able to customize it but maybe i just need to tinker around

thanks

[rain spear]

https://play.google.com/store/apps/details?id=com.neurondigital.exercisetimer

[rain spear]

maybe have a look at this? I havent used it but it sounds like it might do what you need

[pale reef]

oh thanks let me try it tomorrow

[mighty robin]

actual slay

[tropic ember]

I have a car! Life is good again! Time to work out soon!

[rain spear]

lets gooo!!

[rain spear]

i think im gonna have a rest week, in the sense that im gonna do my routine but everything just lighter, lower my weights, run slower etc.

my body just feels very tired but i dont wanna break routine

[rain spear]

yeah apparently its recommended every 4-8 weeks and im on week 6 so its time for a deload week

[proper jolt]

Oh ive done slightly lighter days but never really did a week. I did go through some weeks of feeling dread of keeping it up but pushed through and i think my body fully got used to it cause i rarely feel too drained. I also got a little ego so i dont like doing less unless I feel discomfort somewhere. But you know your body best, its probably a good idea.

Had to deal with some wrist and shoulder stuff and went down weights and felt like I was losing progress but it got better and Im glad I didnt push it to get worse

[light fern]

maybe i'm still young but i haven't really been running into any fatigue

good sleep has been important too

i also do ppl splits so my muscle groups do have more days to rest

[proper jolt]

Hmm maybe you are managing the intensity better. I slowly ramped it up and i know its not ideal but sometimes I can be almost 2 hours at the gym

[rain spear]

yeah i dont have any specific injury concerns of discomfort, i just feel overly fatigued

my routine atm is wild so its to be expected, im running 3 times a week, round 18-20km per week. lifting twice a week at quite high intensity, kickboxing, and ive just started playing basketball a bit too

so like 6-8 sessions a week

was bound to catch up at some point, and unlike bubba im not young anymore 🥲

[proper jolt]

Yea seems like a lot

[light fern]

oh you're doing sports outside of it too

[rain spear]

yeah

[light fern]

i've long retired just cause i don't have any avenues for that anymore

[rain spear]

retired from what?

[light fern]

oh just doing sports in general, used to play basketball competitively but after covid hit i just stopped playing

graduated and stuff too

[rain spear]

ah fair

[light fern]

so it just fell out of my life

[rain spear]

yeah im not on a team, just found a hoop outside in an area i wont get stabbed finally

so bought a ball and i either just go shoot a bit by myself or my friend comes and we mess around

everything else is med-high intensity

i need a massage for sure hahaha

[light fern]

that sounds like fun

gym is cool and it's great to see your progression

but i also just miss playing sports

entertainment and getting your cardio done

running is cool but it just doesn't hit the same

[rain spear]

i also thought the same when i was younger

something about getting near 30 changes your mindset on running and i cant tell you why

yeah this is the most well rounded my workout routines have been and i love it

i used to just lift 6 days a week

[proper jolt]

No cardio on those lift days?

[light fern]

science says you shouldn't really be mixing those two tgt

[proper jolt]

I cant do full day dedicated to cardio

[light fern]

or at least limit it to light cardio

[proper jolt]

Yea i read about that i do after lifts moderate intensity

[light fern]

i only started lifting after i stopped running cause of my injury but i'll probably just do cardio on my rest days

just a light workout to get the heart pumping

but still allow my body rest

[proper jolt]

Mmm yea gotta manage those injuries. Light cardio on rest days is a good idea

[rain spear]

just warmup incline walking

or if you mean before, nope

i did kickboxing but that was it

i was also a lot heavier

[proper jolt]

thats cool you transitioned and can basically run marathons now. And i think i get what you mean by wanting to run more older you get. I focus more on flexibility for same reason cause I remember being way more agile even like 5 years ago.

I tried to skateboard one day at someones house years ago and my balance was so off it hit me that I needed to get back in shape.

like my hips were just too stiff from so much sitting

[light fern]

i gotta get into pilates

[proper jolt]

I just make sure to keep my shoulder, hip, back, and legs more limber with some routine stretches. External shoulder rotations, lunges, toe touches, and figure 4 stretch, butterfly stretch etc.

[rain spear]

yeah theres so many memes about guys getting to 30 and either picking up running hiking or somethign else as a workout for health/longevity

for reference btw, i get a health check with my work every year, this time last year i was 28 and had a metabolic age of 25 (id been running a few months and not doing much else), this year at 29 my metabolic age is 16 hahaha

[proper jolt]

Impressive ive never had that

Hey better to peak athletically late if you think about it unless youre actually pro.

[rain spear]

true

[light fern]

first time working out at night this'll be an experience

[light fern]

Not really feeling it

Great for those people who come home from work though

[mighty robin]

it’s not rly recommended anyway

[rain spear]

other than one run a week i always work out in the evening

just always been my schedule

[light fern]

as long as it isn't too close to bedtime it's alright

[mighty robin]

yeah, pretty much

[proper jolt]

I used to do that a long time ago. It kept me up really late after.

[light fern]

that's interesting

i'd assume you'd be just completey exhausted that you pass out

[proper jolt]

Its weird i think my body just felt too stimulated to want to fall asleep

[light fern]

I guess it's a different experience for everyone

Like showering before bed

For some people it wakes em up but for others it gets em comfy enough to just pass out

[mighty robin]

it basicallt keeps the body alert for longer and messes up the rem cycle for a lot of people

that's why i just prefer to work out in the morning

[tropic ember]

For me , when it comes to showering it depends on the smell profile of my soap. I used to have 2 different soaps, one for morning showers with a bright citrus-y scent and one for Night time with a calming scent.

[proper jolt]

Ive been learning a bit more about the deload week that was mentioned here. Maybe its something I needed when it was getting hard. Maybe next time i hit a wall ill try it

[rain spear]

do it!!

im having a great time this week hahaha

still going to everything i would do but taking the effort down

I might be getting sick though so trying to monitor that a bit

going to try and wake up as normal for parkrun tomorrow and see how I feel

[proper jolt]

Oof, getting sidelined is something I hope doesnt happen anytime soon. Hopefully its nothing

[rain spear]

yeah im hoping so, my gfs had either the flu or covid so theres a chance ill catch it

but my immune system been very good this year

[proper jolt]

Btw when it gets cold do you just layer up and continue your running routine or do cardio some other way?

[rain spear]

I wear layers

[hollow goblet]

In the gym or outside?

[proper jolt]

he runs outside i believe

[rain spear]

yep

i have compression leggings and tops, and i bought a jacket recently that i love for running

lemme send

[proper jolt]

Its getting cold here and i was thinking maybe in 2-3 months id reduce resistance days and try a full cardio day so i got curious about how he handles the cold. Ill probably just play more basketball

[rain spear]

https://www.adidas.co.uk/own-the-run-winterized-hooded-half-zip/JW9655.html

ive just started playing basketball too

[proper jolt]

Looks good 💯

[rain spear]

its very good for being a good layer but also breathable

[light fern]

i've finally seen in real life the meme of the gym girl who just does a couple of sets on the adductor machine and just leaves

[rain spear]

i caught it

im cooked today

[timber adder]

yeah im taking a rest week i think

feeling exhausted

[rain spear]

finally committed to actual running shoes

[proper jolt]

Yo i have the same pair in teal lol

[rain spear]

let's goooo

[rain spear]

if i don't beat my pb by 5 minutes I want a refund 😠

ayy nice

[proper jolt]

i got them months ago cause i was thinking of starting running eventually too after seeing your pbs

[rain spear]

they feel wild to walk in hahaha

yo!!

glad this channels been inspirational

I cant wait for my illness to be gone so I can try em out

[proper jolt]

Should be way better, so much cushion

[tropic ember]

Checked this morning. Down 9lbs from when I started.

Still figuring out working out so this is all from tracking my food and tracking my self care.

[light fern]

Slay bestie

Proud of you

[rain spear]

think im ready to try a post illness run

im not 100% but im outrageously restless

[timber adder]

I go again tomorrow

[proper jolt]

Same Sunday my only rest day gotta make most of it

[rain spear]

that felt very easy considering im still a bit sick and haven't ran in over a week

5km incoming on Wednesday

[timber adder]

chilling

[rain spear]

did hot yoga last night after not having done proper yoga for months

holy moly

[pale reef]

i got the nike pegasus 41 not sure if it's quite similar but it's kinda the same price point. just started running but actually it was more of alot of walking and a bit of jogging.

i feel like i have a shin splint which kinda hurts when i press or when i reach like 3 mins of jogging. 🙁

[rain spear]

ooo yeah be careful with that! what surface do you run on?

[pale reef]

asphalt it's all fairly same level i suspect that i probably got excited that i overdid it so now i'm just trying to progress little by little like walking alot instead of more running still increasing the distance bit by bit

new shoes and all

[rain spear]

yeah makes sense, could be worth just going a bit slower for a while and seeing how far you get before it hurts

also stretch!! and try and do some leg strength stuff too

it all helps

[pale reef]

yea i should do that lol i barely stretched the first time

now it's a bit healed it doesnt hurt when i press so i'll try what you said like as soon as there's a bit of pain i'll just walk

[rain spear]

stretching super important

yeah no rush!

look to do some dynamic stretching before you start

then static once you end

[pale reef]

thanks i'mma look for those

[rain spear]

[rain spear]

2 weeks off and i still got it

first 5k in the new shoes

[light fern]

Walked for 4 hours straight idk how my legs will fare when I get back home

[rain spear]

holy molyyy

stretch tonight or you wont be able to move

[light fern]

Either I'm running on adrenaline or my legs are semi ok again

[rain spear]

tomorrow will be the day you find out

[light fern]

Thing is I've been doing this ever since I got to Japan last Friday and somehow I'm still able to keep going

Still feel pretty sore though

[rain spear]

oh hell yeah

yeah it does catch up on you

maybe see if you can get one of those cheap handheld massage guns

always save the day for me

[light fern]

That's a great idea was always thinking about that

[rain spear]

theyre sooo good

we have one at home i use at least like 3 times a week

hahaha

[pale reef]

all the walking / jogging i did at home prepared me well for seoul. long walks and the hills.

i checked and my highest step count is 20k in a day but interestingly it wasnt that painful even the next day unlike 10 years ago when i went to japan with 15k steps in first day.

[rain spear]

yeah when you walk more regularly you dont really feel it when you do a day with more walking

[pale reef]

really helps alot yea thank god i started doing it

[tropic ember]

Ordered rollerblades and gear 2 nights ago! Looks like the workouts will be Rollerblading!!! Very excited. Even with the cold coming!

[rain spear]

yoooo nice

that'll be so fun

WAIT DOXX

RUN

[tropic ember]

Lol

[rain spear]

there we go

[pale reef]

nice run

[rain spear]

thanks

i was zoomin

sub 25 always feels good

[proper jolt]

got a minor cold just sniffles and itchy throat so i guess good time to deload.

[proper jolt]

nvm might have to just skip for a few days

[tight sage]

here i am trying to lose weight, but gaining instead

[rain spear]

happens

what have you changed to help you try and lose weight?

[tight sage]

like am eating less, walking more and quit sugar...

ended up gaining

[rain spear]

how long has it been?

[tight sage]

quiting sugar been a month the rest just mere days

so just starting out

[rain spear]

yeah give it some time

water weight can fluctuate a lot too

you may need to recount your calories if its not going down after a couple weeks

but its good to start tracking

[tight sage]

im not counting it i just went from 2 sandwiches + greek yoghurt and crackers to just the sandwiches for example

[rain spear]

ahhh okay fair enough

[proper jolt]

Man getting sick really messed up my mojo and consistency. Been better for 3 days now but feel like I need more rest before i start again. Worried im just being lazy tbh

[flat sleet]

I struggle with this too. Am I sick or just lazy right now? Do I like the extra time that being sick has afforded me?

I have to remind myself that you get good at things when you practice them even when you don't feel like it. That includes exercise. I have to push through my laziness after a day of work and responsibilities and be honest with myself about whether my physical condition truly poses a risk if I train.

Hope that helps!

[proper jolt]

Yea but a little annoying how a few days of taking it easy can make me feel so out of control

plus started snowing and that does make me want to be out less lol

[rain spear]

i know the feeling too

im skipping kickboxing tonight I think bc my legs are already so tired and i dont wanna ruin the rest of my schedule

[proper jolt]

Tbf thats being smart with recovery. I needed the first 2 days to get energy back and eat at a surplus cause appetite returned. But thr last day and today I dont feel ready because even though most symptoms are gone my nasal pathways still feel like they could be clearer. I think im just gonna force myself tomorrow

[rain spear]

feeling kinda ill but gonna go gym and do something light just to not break routine

[rain spear]

to hit my 100 runs in the year resolution

im on track

away for the last week of december so i have 5.5 weeks to do 11 runs

thats so doable

also hit my 10k pb just now

pb by like 2 minutes 🥲

[proper jolt]

Goddamn good shit 🇼

Must be the shoes

[tropic ember]

Found a fun short kpop workout to do. If anyone else wants to try

https://youtu.be/USJgKSLxDRc?si=t9VmHjrtor2w58Ip

[rain spear]

i do honestly think they help a lot

my legs don't tire with good cushioning

[tropic ember]

Day 1 of Zuha workout was so hard. This will definitely be good for me

[rain spear]

i might try it too

my abs/obliques need work atm

[tight sage]

that is going to destroy my back wow

[pale reef]

tried that leg lift set for 30 sec. it was ok but now my belly still hurts when i stretch my back lol i;m so out of shape

[chilly holly]

it’s been a minute!

[tropic ember]

If you do it right, it shouldn't. My lower back isn't in the greatest shape either but I put a towel or blanket under it and use my core to do the exercises and I'm ok

[rain spear]

thats it get me to the Olympics

my progression the last couple months has been ridiculous

the 5k itself was 23:46

[tropic ember]

Made it through week 1 of workouts! Now I rest and get back to it Monday

[rain spear]

lets goooo

[proper jolt]

i lost about 1-2 reps off every set from the time off. Gotta build back 😮‍💨

plus im probably gonna need some ice tomorrow 🥲

[rain spear]

make sure you stretch!

[proper jolt]

good reminder cause i forgot today

[eager sedge]

how does one lose body fat percentage

im down 6.7kg so thats good!

[light fern]

cardio and watching your diet

even if you're losing weight you want to make sure you're not losing muscle too

[eager sedge]

ah okay, thanks!

[eager sedge]

how do i maintain muscle mass

[light fern]

protein and progressive overload

[eager sedge]

what's progressive overload

[light fern]

like weightlifting

doesn't need to be too hardcore

[eager sedge]

hmm okay

do you have to use weights?

or can you just use your body weight

[light fern]

not really, you can use like resistance bands or just do free weights like pushups

[eager sedge]

okay

[light fern]

that's what calisthenics is for

[eager sedge]

i guess exercises like squats and lunges can work?

[light fern]

yes

[eager sedge]

okay, thanks!!

[light fern]

it's just like if you want to take it a step further you can add in weights

but if you don't want to it's fine

[eager sedge]

i'll use weights when i'll feel like it haha

[light fern]

but i'd say the most important part is still watching what you eat

you could work out all you want but if your diet ain't right you not gonna see changes

[eager sedge]

yeah

[light fern]

been pretty difficult lately managing my weight, started my job on monday and it's just been a really stressful week

sometimes unhealthy food just be what keeps me goin

trying to discipline myself again

[rain spear]

yeah it is super tough for sure

give yourself some slack if youve just started a new job, thats like changing your whole routine

so youll need some time to adapt to i t

[proper jolt]

Yea just get settled in and dont be too hard on yourself.

[light fern]

True! Still I gotta start packing my own lunches too the canteen at my workplace is just a lot of oily and unhealthy stuff

Any ideas, I was thinking just chicken breast and some veggies but I can't be eating the same thing everyday

[proper jolt]

I actually eat the same thing every day so i cant advise

and then when i get bored treat myself a little

[light fern]

Mhmm ic I'll try it out for a week and see if I live

[pale reef]

do you do like meal prep? that might work or you can buy stuff in bulk freeze some of it then just thaw and bring to work

[light fern]

Yeah that's what I'm thinking of, just wondering what else I should meal prep

[rain spear]

people prep like chicken burritos and then you can mix up the seasoning/salad week by week to give you something different

[eager sedge]

that sounds nice! is there a recipe for that?

[rain spear]

https://www.kkinstagram.com/reel/DN0jvpw3MNm/?igsh=MWo1dGV4aHp0MTZleQ==

i had this reel last night

just as an example

[eager sedge]

was it good?

[rain spear]

I'm not sure I just saw the video last night

I don't meal prep my lunches personally

[eager sedge]

oh

maybe you could make it as a lunch or something haha

[pale reef]

i'm too lazy to cook and meal prep so for me i just buy cheap burritos or buy take out from korean restaurants they usually include alot of side dishes too that way I only need to cook rice lol

[mighty robin]

chickpea pasta is also easy to prep, i just put some tomato sauce in the pan and a bit of cheese and its good to go

[inland abyss]

noob question but

i did abs workout saturday, my muscles "hurt" to a degree, i know most of the time people say to have a rest day after and then go back into it, should i like wait until i don't feel anything anymore and then do another workout or really just go workout/restday/workout again

cause if i do another workout today i don't think it'll be a long one since my muscles still hurt a little

and i assume eat protein

to give an idea of what i mainly do: Stretching, Situps, Pushups and Planking mainly for my upper body a bit and running a little afterwards

[light fern]

Yeah rest days are super important to let your muscles heal, usually the soreness shouldn't be that long but yes ideally wait until your body feels right, always listen to your body

Eating protein is important for building muscle but sleep is also super super super important

Your body recovers more when you're sleeping so that's vital

[eager sedge]

How many of hours of sleep is good enough?

7-9 hours?

[inland abyss]

yea i sleep enough i'd say, i maybe overdid it a bit? idk

like i couldn't even get up when i lay flat

that's how rough my abs weren't working

[light fern]

Yes

[inland abyss]

Well does anyone have a good protein lunch/dinner suggestion?

[light fern]

I've been there, probably wait a few days

[inland abyss]

i heard protein helps the "healing" process aswell

[light fern]

Yes your muscle needs protein to repair itself

[inland abyss]

ah ok, yea then i'll need a meal idea cause idk anything about what is protein etc

i know chicken has it

but that's all i know

[light fern]

Chicken breast, tuna, are cjeaper and good sources of high protein

Dairy products are good too to add on top of that

[inland abyss]

what about eating one of those "protein" bars they sell in stores sometimes after a workout?

[light fern]

Those are not bad as snacks and can keep you full but always check the nutrition breakdown, some of these are pretty high in fat compared to the protein amount

[inland abyss]

ah oop

[light fern]

The one I have now is about 1:1 in terms of fat to protein so that's fine

Just read the numbers when shopping

[eager sedge]

Is pork a good source of protein?

[light fern]

Yep

Chicken, beef ,pork, fish

[inland abyss]

i also never meal prep btw, rather have something i can quickly throw together and take with me to work or make at home and eat

[eager sedge]

I mostly eat pork

[rain spear]

i get this when i havent worked out in ages and then i work a muscle group, the actual name is DOMS (Delayed Onset Muscle Soreness) and it'll be worse the first time, but once you feel okay and work out the same group again, it wont be as bad

[inland abyss]

yea i think i got that

cause now it's feeling better but still sore

[rain spear]

youll get it to some degree after every workout but when its the first time in a long time its usually always 2 days, sometimes 3

[inland abyss]

also i never workout or move around much, mostly sitting job and behind desk at home so

but i really wanna continue this time and go for it instead of quitting like i always did

[rain spear]

hell yeah

my advice would be to just go at the pace you enjoy and do workouts/exercise you actually like doing

[inland abyss]

yea ofc

[rain spear]

i always used to quit because i was doing what I thought was best instead of what i actually liked

[inland abyss]

i just don't know well enough in what order i should do mine haha

[rain spear]

now my combo of running/kickboxing/weights/basketball is perfect

what are you currently doing/planning to do? we can prob help with some sort of plan if you need it

[eager sedge]

I've found workouts that suit my liking😆

Not really a fan of traditional exercises

[timber adder]

same!

i call someone ugly and then run away

20 sets of that

💪

[eager sedge]

Lmao what

[rain spear]

lmao

the trick is to run away 5 kilometers

[eager sedge]

[inland abyss]

Stretching, Situps, Pushups and Planking and running after or running first after stretching to warm up
Main goal is losing belly fat
my arms and legs are already muscular, just my belly and upper body aren't

[eager sedge]

It sent twice

[inland abyss]

hmm

[eager sedge]

[rain spear]

depending on how much youre wanting to run you could have it in two different workouts,

1. stretch and then do resistance stuff (situps, pushups, planking, other ab stuff)
2. stretch and run then you can focus on a bigger run

[inland abyss]

i'm mainly running for like getting some movement in my legs aswell

and to warm up my body to burn some fat

i should also do sets i assume

like 10 situps, rest 30 sec, then another 10 or so and same for the others

or i might switch running > swimming (since i enjoy that way more )

[rain spear]

I will say i've noticed my abs got way better after i started running

swimming good too yeah

youll get big shoulders/lats

[inland abyss]

yea for me it's mainly losing that belly fat one way or another (and i mean if i get a flat belly aka abs i'd look hot broooo)

[rain spear]

yeah this is good practice

[rain spear]

diet is important to this too, when i eat less carbs in a week my abs look better

but carbs are so gooood

[inland abyss]

but my shoulders already big 😭 (well wide)

[inland abyss]

yea i'm a noob in this, don't know anything

like what carbs are in which foods for example

[eager sedge]

Eat less junk food

[inland abyss]

That's what i'm doing currently

also drinking more water over soda

no snacking

[eager sedge]

And don't eat as much pizza

[inland abyss]

just pure lunch and dinner (with protein meals etc just what my body needs)

[eager sedge]

Do you not eat breakfast?

[rain spear]

heavy carbs is like pasta, bread, potatoes etc

[inland abyss]

No

even tho i might need to idk

i can't eat anything in the morning or i get sick and throw up

[eager sedge]

🥲

[rain spear]

i used to have that

but conditioned myself to be able to eat cereal in the mornings

good fiber

[inland abyss]

i need to somewhat be awake for a while before eating anything, but i can hold out till lunch easily without eating a thing

cereal is a good meal in the morning?

i know the girls at my work eat like yogurt with something

i assume not kelloggs cereal haha

[rain spear]

not the super high super stuff

mine has some chocolate in but its pretty good overall

[eager sedge]

Which one is it?

[inland abyss]

usually in the morning my "breakfast" is like Choco Fresh from Kinder and a bit of Chocomilk lol

not much

[rain spear]

i eat these

[inland abyss]

nice

and lunch then?

[eager sedge]

I should buy that to try

[inland abyss]

protein stuff?

i just take bread with salads between em

like chicken curry

[rain spear]

my lunch is pretty standard, i do a chicken and cheese bagel/wrap with a bit of mayo and some hot sauce, then snacks like fridge raiders or a babybel (cheese too good)

and some like pre cooked chicken bites

im not the healthiest eater tbf so maybe not the best to copy

i just like simplicity

[inland abyss]

you make those wraps urself?

[rain spear]

yeah

buy all the stuff each week and then just make them when i wfh

[inland abyss]

you prep those then i assume?

[rain spear]

just make them at lunch time each day

takes like a minute

[eager sedge]

Me either haha

[inland abyss]

don't you have to cook the chicken tho

[rain spear]

no i get like pre cooked chicken

[eager sedge]

But I manage my weight better thanks to work

[inland abyss]

oh i see

[rain spear]

[inland abyss]

cause yea, i rather have something that i can make quickly

[rain spear]

yeah

i had to find the balance that worked for me

[inland abyss]

since i get up at 6:30am and head to work at 7am so i usually make my lunch in the morning

[rain spear]

so made some sacrifices on the "healthiest" for some more convenience

[eager sedge]

Wait

I meant I'll need to start meal prepping sometimes

[rain spear]

yeah if you have the time its good

ive started putting more time into cooking my dinners from scratch

[eager sedge]

I have loads of time

[rain spear]

which i used to just do ready meals/super quick stuff

[inland abyss]

i seen this and fuck this looks good

[eager sedge]

Just am lazy to cook

[rain spear]

and im eating way better food

[eager sedge]

That's good!

[rain spear]

yeah they look good

[eager sedge]

What is that

Tortillas with what

Veg and chicken?

[inland abyss]

3-Ingredient Chicken Salad Tostadas

i see avocado on it

[eager sedge]

I don't like salad that much 😭

[inland abyss]

1 (10 ounce) Southwest-style salad kit

6 ounces rotisserie chicken breast, shredded

6 tostada shells

[eager sedge]

Though if you gave me salad to eat, I'd probably eat it

[inland abyss]

i think this isn't as great unless i'm wrong lmao

[rain spear]

ezpz

its fine

not like a crazy high protein meal

but its good

dont be too scared of fat, your body needs it to survive

sugar is the real enemy

[inland abyss]

yea i assumed so

already slowed down my sugar intake a little

idk what to eat at dinner then lmao

cause i can't keep eating chicken only

don't like seafood stuff

[rain spear]

doesnt just have to be chicken

dont have to be the gym bro that only eats chicken rice and broccoli

more meat/vegetables + less carbs is better, but you can still have some carbs

[inland abyss]

well, i usually eat like spaghetti, lasagne, meat/vegetables and potatoes with sauce like ketchup/mayo (but maybe i should skip the sauce)

[rain spear]

meh i still have sauce, i still enjoy eating food

[inland abyss]

yea ofc

[eager sedge]

I don't really like ketchup or mayo

[inland abyss]

but i eat a lot of sauce

[rain spear]

I think the thing to remember is the people who are like athletes/bodybuilders will eat super strict to get to that point, but you dont need to got that crazy to hit your goals

[inland abyss]

every bite is another sauce dip

[rain spear]

just a middle ground

[inland abyss]

yea true

[rain spear]

also to help lose weight, you can eat similarly, just smaller portions

its just about not over indulging

[inland abyss]

true true

honestly

i don't eat much in general

like my plate is never fully loaded

only when it comes to pizza etc then i can eat a lot and overdo it slightly

[rain spear]

thats good, if youre cutting out snacking too itll help

true, pizza too good

[inland abyss]

but when i'm eating meat/veggies and potatoes i barely have anything on my plate

[eager sedge]

Pizza isn't healthy though

[rain spear]

yeah nice

[eager sedge]

Depends though

[rain spear]

some pizza can be fine yeah

dominos and stuff is obviously really bad

but homemade pizza with regular toppings isnt really an issue

[inland abyss]

i never go to domino's again, they became so bad

[rain spear]

yeah its bad now

[inland abyss]

yea we usually get like Dr Oetker pizza's (deepfreeze ones)

[rain spear]

and it got so expensive here they had to like half the prices to get people to order it again

yeah ive seen those

[eager sedge]

It did

[rain spear]

thats like a middle ground for sure

not as unhealthy as takeaway

[inland abyss]

mhm

[eager sedge]

I really like pizza but I don't think I could eat it every week

[rain spear]

yeah i dont have it too often these days

[inland abyss]

we have it every week

[eager sedge]

But I could have fries every week

[inland abyss]

like 1x a week