Not Stopping This Time

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kstadelh said:
Why didn't you say anything before? Good to know.
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I didn't say anything because while at the upper end of the spectrum the rep scheme was still ok, particularly for a beginner.

https://weight-loss.fitness.com/threads/strength-training-club.107224/#post-1067631 this post shows the rep range continuum, Beginner - intermediate lifters would look to be in the higher end of the range for their particular goal. Intermediate - more advanced lifters would sit towards the lower rep range for their goal (Except for endurance training) per set.

Training in the strength range is best in calorie deficit because training for hypertrophy requires a surplus to build muscle unless you are an obese beginner. You can still build strength in deficit, and maintain the size you already have.

Power training is tricky as the reps are very low but the weight used may be heavy or light depending on your goal, and the weigh is moved with maximal force applied to the weight.

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This table was developed by the famous Russian weightlifting coach, most of your popular training programs that you will find online are based on this chart particularly for working out how many sets are needed. So if you were working at 70-79% of 1 rm with 5 reps per set then either 3-4 sets would fit with the table and 5 X 5 (a popular program) would be at the upper limit of sets in that weight range.
 
Trusylver said:
I didn't say anything because while at the upper end of the spectrum the rep scheme was still ok, particularly for a beginner.

https://weight-loss.fitness.com/threads/strength-training-club.107224/#post-1067631 this post shows the rep range continuum, Beginner - intermediate lifters would look to be in the higher end of the range for their particular goal. Intermediate - more advanced lifters would sit towards the lower rep range for their goal (Except for endurance training) per set.

Training in the strength range is best in calorie deficit because training for hypertrophy requires a surplus to build muscle unless you are an obese beginner. You can still build strength in deficit, and maintain the size you already have.

Power training is tricky as the reps are very low but the weight used may be heavy or light depending on your goal, and the weigh is moved with maximal force applied to the weight.

View attachment 29769

This table was developed by the famous Russian weightlifting coach, most of your popular training programs that you will find online are based on this chart particularly for working out how many sets are needed. So if you were working at 70-79% of 1 rm with 5 reps per set then either 3-4 sets would fit with the table and 5 X 5 (a popular program) would be at the upper limit of sets in that weight range.
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Thank you. Very helpful.
 
LaMaria said:
Be careful with that please. If he's just starting out he'll likely have a big first week drop to give him a leg up. Don't let competitiveness cloud your judgment and keep you from giving your body the food it needs to function well.
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I agree. The competition should not be used to justify unhealthy choices.
 
Twice today I ordered a large drink and they gave me a small. If this happens again I am going to ask them to fix it. Is this a symptom of losing weight, people assume you want the small size?
 
Sorry I was not on here for a few days. I got some sort of stomach virus over the weekend and I was pretty sick for a couple days. I honestly thought it was my fault because I was pushing myself too hard, but then I found out that a handful of people at my company had the same symptoms. So I think it was a virus.

While I was sick I decided to eat more to feel better. So I ended up going up a couple pounds. But now that I feel better, I am back to my routine or running twice around the large city block where I work and skipping breakfast. I also skipped lunch the last few days because I simply didn't have time to eat and I didn't want to eat in a rush. Also I am kind of sick of the salads I have been getting. I think I will try somewhere new for my lunches, or do some brown-bagging.

Since I've lost a lot of weight lately, a lot of things have gotten better. I can wear a lot of clothes that I was not able to wear. I enjoy singing in public more, since I am more confident about my appearance. I am also more focused at work, and more confident. I am really motivated to lose some more weight and start getting into the weight ranges that I have not seen for many years, close to 200-215 range.
 
I'm glad you're on the mend now, Kyle.
kstadelh said:
Since I've lost a lot of weight lately, a lot of things have gotten better. I can wear a lot of clothes that I was not able to wear. I enjoy singing in public more, since I am more confident about my appearance. I am also more focused at work, and more confident. I am really motivated to lose some more weight and start getting into the weight ranges that I have not seen for many years, close to 200-215 range.
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That's all wonderful, Kyle. Well done :)
 
kstadelh said:
Since I've lost a lot of weight lately, a lot of things have gotten better. I can wear a lot of clothes that I was not able to wear. I enjoy singing in public more, since I am more confident about my appearance. I am also more focused at work, and more confident.
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That's great progress! Increased quality of life is what gives you the motivation to keep going. I think packed lunches are excellent if you're sick of salads - unless you can get healthy alternatives at work, of course. There are so many options, from sandwiches to dinner leftovers all the way to artfully crafted bento miracles.
 
kstadelh said:
I can wear a lot of clothes that I was not able to wear. I enjoy singing in public more, since I am more confident about my appearance. I am also more focused at work, and more confident. I am really motivated to lose some more weight and start getting into the weight ranges that I have not seen for many years, close to 200-215 range.
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This is all wonderful to read - but I especially like the part about singing! Solo? with a choir? community singing? Tenor? Baritone? Can we see you on Youtube? ;)
 
Heheh. I sing lead in a barbershop chorus, and I recently joined a quartet. Unfortunately it hasn't been very long. So I am not in any of their public videos. But I will make sure to post some when they become available.
 
kstadelh said:
Heheh. I sing lead in a barbershop chorus, and I recently joined a quartet. Unfortunately it hasn't been very long. So I am not in any of their public videos. But I will make sure to post some when they become available.
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That would be fun to see. You are doing well, your "secondary" benefits of weight loss sound great. I has to make you feel pretty good.
 
To be honest I am having cravings for sweets. Anyone have any good recommendations on how to get through this?
 
Drink two glasses of water, then do something that makes you feel good. Warm bath, gentle walk, draw something, play an immersive game, call a friend, write down exactly what you are thinking and feeling when you´re craving. Most cravings don´t last long. Oh, and if you´re actually hungry: eat something satisfying.
 
LaMa's advice is good. In my case if its actually hunger I eat something, usually a piece of fruit or a cracker or two, fruit is better. However if its craving without hunger I don't feed it. Finding some way to distract yourself is best, LaMa has a lot of good ideas. If you are not sure if its hunger or cravings you can do either, it took me a while to figure out the difference, and sometimes I am still not 100% sure. The only thing you can do wrong is give in and binge, don't do that!

Posting here, like you are doing now, is one thing I do. Write don't bite as Amy says.

Hang in there you'll get past this.
 
Well my wife made some sweet potatoes. So I had a few of those (they're small). That made me feel better. To make up for the calories, I had a lighter-than-usual dinner. Overall I feel like it was a success.
 
Hey Kyle, I'm Hana. Just caught up on your diary - your commitment is inspiring! My friend sings in a sea shanty group and I love going to see him perform - would also love to hear your barbershop singing!
 
A barbershop quartet! That sounds great fun! Really looking forward to when we do get to see and hear you. :)

Also - yes, great to see you beat the cravings in real time - with advice from LaMa and encouragement from Rob, and gorgeous sweet potatoes cooked by your lovely wife! Brilliant!
 
@Sunflower_ @alligatorob @LaMaria @aiminglow
You guys are awesome. Thanks for your support yesterday. I did my best, and at least my weight stayed the same on a hard day. I have a good feeling my weight will be gping down again.

I promise I will share my quartet's singing video if we make one. I love barbershop. It's good teamwork and a surprisingly intimate activity to sing in a barbershop quartet. Not much room for error when you are the only one singing your part. Also if one member can't make it to practice, we have to cancel because each singer is needed to make the chords.

@Sunflower_ @Cate
Hana, you can Cate helped me alot a few years ago when I was first trying to lose weight but I was having severe job troubles. You guys were an emotional support for me. So thank you so much. I am glad to hear from you again. By the way, did you know Hana means "Flower" in Japanese? It also means "One" in Korean. "Hana-nim" means God in Korean. Just FYI.
 
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