6
votes
Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
I’m ready for winter to be over so I can bike outside again. The indoor bike, even with TV, is nowhere near the same. I have been attending my (masked) yoga class once a week which has been great for my physical and mental health. :)
Weight update
I weighed in this week at 241.6 lbs (~109.6 kg), and I'm feeling good. Somehow I lost weight this week even though I went over my estimated maintenance calories.
Diet
Still a lot of eating out, but a friend of mine helped me get some groceries so I was able to get some diced tomatoes to make some cabbage stewp. It made about six servings, and I'm about halfway through them. I haven't been eating it as much as I should be but that's fine, I'd probably get bored of it if I ate it all for every meal in a row. I also have a tonne of stuff in my freezer that needs to get eaten so I gotta start focusing on that.
Fitness
Still no car (booked in for Tuesday), so I'm still mostly stuck at home. I've started doing DDP Yoga from the old YRG videos from a decade ago. I'm still replaying the video that teaches the moves because it kills me to just get through that. I'm hoping it will start rehabbing my knee some. I also noticed that my left quadriceps (specifically the vastus lateralis) on my left leg, the leg with the major knee problems, looks almost non-existent compared to my right leg, so I feel that it may be contributing to some of the knee pain. So I'm also adding in a small daily challenge for myself to do bodyweight squats every day. Here's how I'm breaking it out for myself https://techramancer.com/i/squatsched.png
I'll adjust it as I need to, but this way it allows me to ramp it up throughout the week, but be able to do it daily without much issue. As I can squat with extra weight at the gym, the squats here at home are more for being used to keep the muscles active instead of to strengthen me, as I don't really have any issues with doing squats if I need to.
Any idea how I should calculate my macros? I used this one but it gives me >250g of protein which just seems absurd. Not sure if that's right but I just find getting that much protein in a day to be... hard?
Apart from that, it's been pretty good. I've discovered that since I've started doing cable rows regularly, my posture is so much better and I sit almost ramrod straight! Now I just gotta figure out my nutrition hmm
It seems about right I would say. Mine shook out to about 233 grams/day. This is all within the context of weight training, and your goals. If you're looking to drop weight the serving sizes will drop, and if you're looking to bulk they'll increase. 250 grams of protein isn't that much, especially considering you'll get a decent amount of the fat macros with it too. (Unless it's plant based) You would just need to be conscious about what you're eating and snacking on during the day imo
What are your goals? Are you looking at losing weight or gaining muscle? What are your caloric requirements for a day?
You probably don't need 250g of protein, you could probably do 200 or 175, or lower even. The standard that I've always read has been .8g per kilogram of bodyweight being the minimum, and then you adjust accordingly.
I went to bed last night feeling pretty bad. I took a dump but it felt like there was something wrong.
I woke up this morning feeling something in my throat. I almost didn’t work out but decided to push through it anyway. We get the rapid tests in the Mail, you know the free ones that the government is sending, so me and my mom (who is also feeling sick) decide to test ourselves.
It comes back as positive. I’m fully vaxxed and boosted, so is my mom.
I feel weak, and I’m thinking about breaking from Keto. But honestly, I’ve had worse flus. Where I have such a bad fever and chills that I can’t get out of bed. This feels nothing compared to that.
Thank god for the vaccines.