Official WF Health/Workout Thread 2.0

I don't post a lot on this site but I hope to really change that! I just saw this in recent threads and thought I would share my story.

Back in July 2016, I was the heaviest I've ever been, 210 pounds. I'm around 5'10 and I was just 17 at the time. I decided that for my senior year, I wasn't just going to keep being the fat kid and that I needed to make some big adjustments in my life. On July 16th, I decided to cut carbs in my diet to about 25-30 grams a day, which was a huge difference to what I was eating considering I had never counted calories in my life and ate as much bread and wheat and starch as I wanted, as well as had a lot of sweets. That transition was super hard to make for the first couple of weeks, but after that, I didn't even notice that I might have not been all that satisfied with my meals.

Sometimes I went to bed hungry, or skipped lunch if I knew I had a special occasion for dinner so I could really dig in, but I stayed around 1,450 calories a day, with only about ten percent of that coming from my carb intake. Now, just with the diet change and NOT hitting the gym, I was down to 144 pounds on January 3rd. This change in my life was incredible, guys. I feel so much better and I look great in every thing I wear! I wore large, sometimes extra large shirts if they fit tight, and wore 36-38 waist pants considering their fit as well. Now, I wear small t-shirts and for the most part extra small button ups and collared shirts, and were a 28-30 waist in all of my pants. In July, I probably couldn't jog half a mile without being winded, and now I jog about 4-5 miles a day or every couple of days. Since losing the weight, I've been hitting the gym. I really wanted to lose the weight to have a good foundation to build muscle. Now, my arms, shoulders, chest, and legs are looking pretty fit and muscular and I just feel like a new person. I've seen people out in public with my dad that I have known my whole life but hadn't seen in a couple years, and they introduced themselves to me, which is honestly a big uncomfortable, but makes me feel so good considering the change I've made.

Now, I still run and pump weights, and on days I don't exercise, I eat about 2,100 calories and around 180 grams of carbs to maintain my current weight. This is also taking into account the metabolism I have built since losing all of this weight and gaining lean muscle.

Guys, if you want to make a huge change in your life, do it! You'll never regret it and its not easy but you'll be a whole new person, and people will be amazed when they see you! A couple things I did to stay faithful is of course weighed in every week, but I also bought some clothes that were too small for my but that I loved and I shredded the receipt so I had no option but for it to forever be hung in my closet or for me to get small enough to fit them. I also ate WHATEVER I wanted on Saturday's. That was my big cheat day, where I would usually have a milkshake, Mexican food for dinner and pasta or a burger and fries for lunch. It was incredibly hard to stay faithful to a diet with a cheat day, so just have that one day where you eat whatever you want! It helps a ton.

Thanks for reading! Good luck to everyone trying to make a change like I did. Feel free to ask me any questions, I won't be offended and I would love to offer my help to any of you guys!

I use MyFitnessPal. That app really kept me on my diet. You can scan labels and add servings to your daily journal and even add excercises from other apps like Runtastic that will add the calories you've burned and can replenish. You can change what percentages of your daily consumption comes from your macronutrients like fat, protein and carbohydrates. You can also keep track of the weight you lose, and can change your goals whenever you want like if you want to lose two pounds a week, one pound a week, or maintain your current weight. That's what worked for me and I love that app! They also have a lot of restaurants on there and can search from your current location so if you're out eating, you can just click current location and go through their menu's nutrition. That was helpful when choosing the right choices when I dined out.

I love the feeling of being sore after hitting the gym after awhile. Very bitter sweet.

jk i like working out and healthy food and have a nice and proper bmi. just wanted reason to post this photo:



so when you guys go from working out on one section and then another, do you take breaks in between days? getting back in shape and attempting to get into playing shape for baseball (not so much my weight but just endurance and adding muscle in addition to what's already there...) i know some general drills and i also have some lifting regimens i've done for a long time which i won't alter much save for rest time. i never really know how often to rest? I usually just rest once my body tells me it's having a bad day and i can't do much at all, so i take a day off so to speak.

i throw semi-regularly to work on conditioning and mechanics more than anything since it isn't a high competition league ill be playing in or anything like that..... i started taking dry swings and swings off a tee and it made muscles hurt like hell that I forgot I had.

rest is really important of course and each person varies by how much they feel they might need.

for example, i have a lower back disc issue so if my body is telling me to relax and rest then i take the cue. overtraining is putting yourself in risk of injury, and that's something i can't afford.

in terms of varying things up, a lot of workout plans consist of 4-5 days of training a week with 2-3 days of rest. even resting you should make sure to do light exercise - so if you worked legs, taking a brisk walk the next day would be a great idea to keep blood flow and encourage muscle relaxation.

i do:

monday - back/biceps
tues - shoulders
wends - legs
thurs - rest
fri - chest/triceps
sat - abs/extra cardio
sunday - rest

2-3 days rest for each body part is best.

i have a question

i dont know whats better to do

is it better to start lower weight and work yourself up, or is it better to keep doing your max weight til you can do enough of them?

for example. say my best bench was 135 for my max and the goal was to do it 10 times. would it be better to start from lower weight first like 100 and do it 10 times and then keep adding more when you do it 10 times for each rep or is it better to keep doing the 135 for my max til i got to 10 times?

full reps?

always increase weight. work on sets of five reps five sets. every week go up 5lbs. when you start missing reps start over again, for instance if you started with 85lbs 5x5 got up to 110 and missed reps go back to 85 and add a set. if you can afford them you can buy micro plates since most gyms don't have anything smaller than 2.5. and then rather than going back, every week add 1 lb.

if you want to get used to benching heavy, buy a slingshot how much ya bench . com.

you will get used to lifting more than you could raw and overloading is like negative reps.

if you need advice let me know. last check was a 370lb raw bench, 425lb slingshot and still training

i think i understand what you mean

one time i curled 35lbs but only did it 5 times in my first set, this past friday i curled 25lbs and did it 10 times in 3 sets and felt alot better instead of doing 35lbs a few reps. im going to guess thats what you meant?