My Fitness BLOG - Accountability

Discussion in 'Survival of the Fittest' started by mtnrider, Dec 27, 2024.


  1. mtnrider

    mtnrider Monkey

    Hello fellow fitness friends. I'm new here and have enjoyed reading some of the threads on fitness and nutrition. Here we are, at the end of the year and it is time for the proverbial New Year's Resolutions. It is time for me to straighten up!

    Here's my background.... I am in my mid-50's. I have a fantastic wife that does a good job of helping me stay on the straight and narrow, but in the past two years we have both gone a little soft. A move, new jobs and temporary housing with most of our stuff in storage seriously disrupted our lives. All of my exercise equipment was in storage for 3.5 years. We have finally finished our house and now have our exercise room completely set up, as of last week. I know have no excuses that are worth a darn, except that a bottle of Whiskey is on the shelf waiting for me every day. Yes, I like to drink moderately and it sometimes gets in the way of what I should be doing in terms of fitness and nutrition. Gotta change that.....!

    One thing from the past that always helped me was recording my efforts and having the accountability to post on a regular basis. I will do it here.

    I am a fan of the Elliptical along with a stationary bike, and I also like free weight training.

    I am going to have to start slow with the weight training. About 6 months ago, I really sprained my knee and I will have to start easy and light on the squats. Also, about 2 weeks ago, I was working on my RV Camper and with some strain and effort, I felt a pop in my left shoulder and it has been weak and painful. I have been rehab'ing it and it is coming along. Anyway, in my mid-50's... I can't just let my body fall apart.

    So here we go....

    12/27/24
    Very light bench work with tiny Dumbbells.
     
    Last edited: Jan 18, 2025
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  2. Seacowboys

    Seacowboys Senior Member Founding Member

    Decided against the dreaded holiday excesses this year and stayed true to ketosis. I was 228 the day before Thanksgiving, 199 today and my birthday is Jan. 12, I'm going to be 185 and holding. Eat fats, or plants and roots, stretch, sprint, and don't let others drag you down.
     
    duane likes this.
  3. mtnrider

    mtnrider Monkey

    Anyone know the weight of 1,000 rounds of 7.62x39 and .308 and 9mm and 5.56? .... Some might say I am well stocked with ammo, so my workout yesterday was moving my firearms and the ammo/gun safes from my previous residence to my new place (previous BOL). Carrying all that weight up and down stairs and from house to driveway, etc. took a while and I was worn out, having had a really good workout for the day.

    My intake was much, much better. I kept my Whiskey to a single glass and dinner was only a steak with fresh veggies. When I have a craving before bedtime, I am now just eating a spoon of Peanut Butter and Honey.

    Today, I will move closer and closer to a nutrition plan that is ZERO: Sugar, White Flour, Pasta's of any sort, etc... I won't go full Keto, as I want the energy to workout. Today will be my first day on the Elliptical.
    ......
     
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  4. Alanaana

    Alanaana Monkey+++

    That's a ton of weight and sounds like a super workout! I think functional workouts like that are the best. Your meal sounded delicious and very healthy. Great job!
     
  5. Zimmy

    Zimmy Wait, I'm not ready!

    I ate right and worked today.

    Um...That's it.
     
  6. mtnrider

    mtnrider Monkey

    Today is Day #6 of zero alcohol. I feel so dang much better. It hasn't been easy, as drinking had become a big part of who I was. I decided to tackle just one goal at a time, instead of trying to start on everything at once. Tomorrow morning, I will hit the gym and start the physical fitness program.
     
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  7. Tempstar

    Tempstar Monkey+++

    Cut sugar and corn. That along with the alcohol reduction will speed you along tremendously.
     
    Zimmy likes this.
  8. Zimmy

    Zimmy Wait, I'm not ready!

    I'm fighting a bad cold so I'm just stretching, eating right, hitting the sauna, and getting at least 6000 miserable steps in a day.
     
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  9. Brokor

    Brokor Live Free or Cry Moderator Site Supporter+++ Founding Member

    @mtnrider I'm looking forward to your updates. Please try to keep us posted.
    It looks like you have it pretty much sorted, just needs your continued effort. The elliptical is my favorite way to work out, and it's a lifesaver.
     
    Zimmy likes this.
  10. mtnrider

    mtnrider Monkey

    That's been part of my problem as well. The wife woke up sick with a really bad Cold on December 14th. I got it on December 19th. It has honestly taken us over three weeks to really get over this horrible thing.
     
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  11. mtnrider

    mtnrider Monkey

    Today is day 12 of no Alcohol and my first day of exercise. UGH... I am so flippin out of shape, but starting today, it is going to get better....

    Elliptical today......

    upload_2025-1-12_10-35-3.

    upload_2025-1-12_10-36-12.
     
  12. mtnrider

    mtnrider Monkey

    As for nutrition, we are trying to focus on only raw ingredients.... nothing processed. I have known from the past that my own Sour Dough is very low in glycemic and doesn't affect my blood sugar like other breads. I let it rise twice, so that most of the gluten is eaten up by the culture and it is only 100% whole wheat, ground in my mill, wheat berries from Palouse Farms in Washington state. The wife makes us a big, fat sandwich and then we split it for lunch.

    Tonight was grilled shrimp tacos..... yummmmm! Wife whipped up homemade Cole Slaw and the sauce is a Mayo/Siracho.

    upload_2025-1-13_18-29-38.

    upload_2025-1-13_18-30-12.


    upload_2025-1-13_18-30-48.
     
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  13. mtnrider

    mtnrider Monkey

    Went a tick over 20 minutes on the Elliptical after work today. My sensor wasn't working properly from about 2:30 to 9 minutes. My numbers should be a little higher.

    Workout felt much better today, wasn't as hard feeling, despite getting my heart rate up to 154 bpm.

    upload_2025-1-13_18-34-39.

    upload_2025-1-13_18-35-52.
     
    Last edited: Jan 13, 2025
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  14. mtnrider

    mtnrider Monkey

    One egg for breakfast, half a sandwich for lunch, grilled pork chop, squash and asparagus for dinner.

    Elliptical this evening.

    Something I have to wean myself off of is the overwhelming desire to snack between 7:30-9pm. I have made a big change here, as I just craved anything sugar/sweet and ate a lot of that the first 10 days of the year. But my blood sugar would spike and I would sleep horrible. About 4 days ago, I shut myself off of sugar and I am sleeping so dang much better. Last night I slept from 9:20pm to 4:45am and never woke up. First time I have slept all night in probably three years.


    upload_2025-1-14_19-6-52.

    upload_2025-1-14_19-7-35.
     
    Last edited: Jan 14, 2025
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  15. Zimmy

    Zimmy Wait, I'm not ready!

    7000 steps at work with a lot of up and down ladders. Seems like more, but I'm a smooth operator and my phone might not catch it all.

    Weight assisted stretching and a bunch of kettlebell curls and other shoulder exercises.

    Two eggs, ham, and Calabrian chili peppers for breakfast; tuna, kimchi and peanuts for lunch; eggs and bacon in red curry for dinner. 1025 total cals with only 20g of carbs.

    35 minutes in the sauna until I couldn't stand it anymore. That's got a lot of room for improvement. I just can't sit still.
     
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  16. mtnrider

    mtnrider Monkey

    You helped me realize that I am not posting my daily activity, as I walk a lot at work..... and I am wearing my Garmin watch all day.

    upload_2025-1-14_20-26-6.
     
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  17. mtnrider

    mtnrider Monkey

    Wednesday I had to work late and didn't work out and Thursday, I didn't work out, as I knew what was coming on Friday.

    Yep, I am having trouble walking this evening, as I had a good day on the slopes, skiing. Dangit, I forgot to wear my watch, so I have no data to show. But by the end of the day, my quads were on fire and I am certain I will be very sore tomorrow and for a few days.

    Tomorrow, Saturday, I am going to ride the exercise bike and then start my first day of weight lifting.

    Also... and this will probably be harder for me than quitting alcohol.... I am doing ZERO sugar for the next two weeks. I know darn good and well, I am addicted to sugar and the cravings hit me like a freight train, starting at about 8pm, til I fall asleep. I am hoping I don't have to deal with headaches, but when I start screwing with my blood sugar, that usually happens. I am also quitting white flour.... no pasta, no processed bread, biscuits, rolls, etc. I nearly want to cry just thinking about the prohibition. I will continue to eat a very limited quantity of my sour dough, as it is extremely low glycemic.


    ........
     
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  18. Zimmy

    Zimmy Wait, I'm not ready!

    Chicken fried steak covered in beef enchiladas. All made to Texas perfection. That's my end goal meal. That'll justify all the cravings denied.

    Keep it up! You can do it, brother.

    How much do you like sex? If you were in prison could you do without for years or would you eventually start winking at your cell mate?

    You can fight the sugar cravings because giving in on a diet is the same weakness as winking at Leroy in the bottom bunk.

    Don't wink at sugar or Leroy.
     
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  19. CraftyMofo

    CraftyMofo Monkey+++

    Dude, you are so right....don't cheat AT ALL
    No cheat days!
    No figurin' this might be OK.
    Eat right.
     
    Zimmy likes this.
  20. mtnrider

    mtnrider Monkey

    Yeah, cheat days have always messed me up and were the first step in my falling off the wagon. I did make it through yesterday without any sugar. Mid-morning today was a brunch of the wife's spectacular Quiche Lorraine, Frittata style without a crust. Tonight will be Carne Asada on the smoker/grill, Guac, and Pintos.

    Despite being very sore this morning from Skiing, I visited the exercise room. After 20 min on the elliptical, I went to the weight bench. For the past two weeks, I have only been Bench Pressing the naked bar, because over a month ago while winterizing the camper, I strained my shoulder and felt a pop. Then three days later, with a very painful shoulder, I fully dislocated it. Today is 5 weeks since the incident and first time to put some weight on the bar. I started very light with slow movements and careful. I did 6 sets of 20 reps, adding a tiny bit of weight at a time, maxing at 75lbs on the bar. Despite a little pain and discomfort, it felt good to lift again. I think the shoulder will tighten up quickly and I can start lifting heavy again in the next 4-6 weeks.

    20 min
    Avg HR 127
    High HR 153
    173 cal burned

    upload_2025-1-18_12-3-18.
     
    Zimmy likes this.
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