Happy New Year. Fitness and Health goals for 2022 anyone?

[Cass40]

This is my thread last year.https://forum.bodybuilding.com/showt...hp?t=179517223

The outcome accomplishing my goals went pretty well but not perfect. I was able to get to 15 pull-ups and deadlift two plates for three reps before costochondritis happened.

Split training did not happen and IF was not consistent but I think I was fairly consistent about three months. I was able to get my weight to 115lbs, which hasn't happened for years.

Sooo..this year. My goals are more and more health and longevity motivated as years go by.

I will eat at least four months low carb under 200g carb diet.
Do at least one month KETO (ick)
Not eat any refined carbs and sugars for at least four months ( laawd help me)
I will still try to max on deadlift and pull-ups.
Get down to 113lbs. Ick

I wish I had more interesting goals but I'm skeered of rekking my body.

How aboot you.

[Mark1T]

In on Cassie the Sassiest Woman in the Universe's Thread



**Awesome accomplishments

[badreligion]

My goal is to lose weight because I am a disgusting fat body.

[Tommy W.]

Lose the weight I gained last year after I get my knee replacement next month.

[Cass40]

In on Cassie the Sassiest Woman in the Universe's Thread



**Awesome accomplishments

Thank you marquee but you didn't say yours?

My goal is to lose weight because I am a disgusting fat body.

Samesies.

Lose the weight I gained last year after I get my knee replacement next month.

Good luck on your surgery. My coworker was supposed to get a knee replacement before covid and was scheduled for it and everything. Now two years later he's scheduled in April.

[Mark1T]

Cassie-Lassie, yes I know I didn't. It is kind of weird. Since Covid, about 11 months ago I moved to my lake home, not permanently, but to take advantage of what I have. A downside is that there isn't a gym for 45 to 60 miles. So, I had to use my gym experience to design a country all-body workout. Since the move, I lost about 20lbs at about 180.

I have shocked myself that my workout works, even though I am limited on legs and my body looks better than when I was in a real gym. Maybe it is because I had a good base but I never saw it because I never have cut. I have never been overweight, but in fitness, you have to cut some. So, my first cut, which was accomplished merely by not eating as much, was an eye-opening experience.

My workout? Monday, Wednesday and Friday ==> 135 pushups (3 sets), 60 dips (3 sets), 35 to 40 pullups (3 sets), 60 single-arm rows (3 sets) super-setting 40 DB curls (3 sets), 35 DB shoulder raises (3 sets) super-setting 30 hammer curls (3 sets), 35 side raises (3 sets) 30 super-setting rear laterals (3 sets), 30 front DB raises (3 sets).

Tuesday, Thursday and Sunday ==> Legs

My goal this year is to move back to the city and get back to the gym, re-join my gym, keep my weight 20lbs below normal.

Nice thread, my love <3

[mtpockets]

Keep my abs visible, basically not get fat....

Good luck with your goals all

[Plateauplower]

I’ve been slacking on diet and training. Dialing that back in. I’m going to do keto again for awhile. It’s not bad Cass. I’ve got a log in the nutrition section from 2018 listing my foods. It can be tasty, but is restrictive and I wouldn’t do it if I wasn’t miserably hungry using other diet methods. I do get a lot sharper mentally (it’s amazing for that for me), but I’d just stick to a regular balanced diet if I could swing that w/out being a hungry a$$hole.

[OldFartTom]

After I hurt my shoulder moving furniture (actually I felt pain later so not sure if furniture was the real cause or the trigger or not) and it's taken 6-8 weeks just to get back to doing all my exercises on low weight (just working the movements, not working the weight) I'm unfortunately going to do *another* comeback. How fkn many does that make it this time ???

Anyhow I'm about 3 weeks into my weights comeback after 6-8 week layoff, starting from nothing. So that's my 2022

Oh and a bit more focus on endurance, in terms of exercises, cardio and general rucking and on my feet all day, do pushups and mountain climbers all day kind of endurance. I was humiliated in October by my lack of endurance and I have plans for some more "adventures" next year and I might actually die (srs) if I don't improve the endurance.

[Cass40]

Cassie-Lassie, yes I know I didn't. It is kind of weird. Since Covid, about 11 months ago I moved to my lake home, not permanently, but to take advantage of what I have. A downside is that there isn't a gym for 45 to 60 miles. So, I had to use my gym experience to design a country all-body workout. Since the move, I lost about 20lbs at about 180.

I have shocked myself that my workout works, even though I am limited on legs and my body looks better than when I was in a real gym. Maybe it is because I had a good base but I never saw it because I never have cut. I have never been overweight, but in fitness, you have to cut some. So, my first cut, which was accomplished merely by not eating as much, was an eye-opening experience.

My workout? Monday, Wednesday and Friday ==> 135 pushups (3 sets), 60 dips (3 sets), 35 to 40 pullups (3 sets), 60 single-arm rows (3 sets) super-setting 40 DB curls (3 sets), 35 DB shoulder raises (3 sets) super-setting 30 hammer curls (3 sets), 35 side raises (3 sets) 30 super-setting rear laterals (3 sets), 30 front DB raises (3 sets).

Tuesday, Thursday and Sunday ==> Legs

My goal this year is to move back to the city and get back to the gym, re-join my gym, keep my weight 20lbs below normal.

Nice thread, my love <3

I was surprised how I enjoyed the training without a gym during covid and how effective the style of training can be that doesn't include gym. It was different type of training and I kinda liked it. I miss it.

Keep my abs visible, basically not get fat....

Good luck with your goals all

Thank u. I should include that I want to see abs.

I’ve been slacking on diet and training. Dialing that back in. I’m going to do keto again for awhile. It’s not bad Cass. I’ve got a log in the nutrition section from 2018 listing my foods. It can be tasty, but is restrictive and I wouldn’t do it if I wasn’t miserably hungry using other diet methods. I do get a lot sharper mentally (it’s amazing for that for me), but I’d just stick to a regular balanced diet if I could swing that w/out being a hungry a$$hole.

I don't need to do KETO to lose weight. I was able to get down to 115lbs. with high carb diet. I want to try KETO for health reasons. This guy I posted that video in another thread, Mark Sisson, talks about metabolical flexibility and says it's easier done with KETO. So my reasons are more health related and the goal is not to depend on carbs so much. And I want to try it. I don't think it could become a lifestyle for me. I would just become bitter that I can't even have a banana. Bananaless life would be worthless IMO.

[Plateauplower]

I don't need to do KETO to lose weight. I was able to get down to 115lbs. with high carb diet. I want to try KETO for health reasons. This guy I posted that video in another thread, Mark Sisson, talks about metabolical flexibility and says it's easier done with KETO. So my reasons are more health related and the goal is not to depend on carbs so much. And I want to try it. I don't think it could become a lifestyle for me. I would just become bitter that I can't even have a banana. Bananaless life would be worthless IMO.

Well, I’ve done a bit of research on keto, there are some health benefits, especially if someone has cancer, diabetes, epilepsy etc. As far as metabolic flexibility or whatever, the mechanism of oxidizing fat for energy doesn’t change. If you are in a calorie deficit, regardless of carb intake, the same things are happening physiologically. Basically ketosis “flattens the curve” (lol) of blood sugar spikes and drops. Try it out, but it’s not for everyone and I wouldn’t consider it optimal for health barring medical conditions where it has demonstrated actual advantages. So restrictive, but if like pretending you’re a monk with some weird dietary requirements, it can be a lot of fun

[Tommy W.]

Well, I’ve done a bit of research on keto, there are some health benefits, especially if someone has cancer, diabetes, epilepsy etc. As far as metabolic flexibility or whatever, the mechanism of oxidizing fat for energy doesn’t change. If you are in a calorie deficit, regardless of carb intake, the same things are happening physiologically. Basically ketosis “flattens the curve” (lol) of blood sugar spikes and drops. Try it out, but it’s not for everyone and I wouldn’t consider it optimal for health barring medical conditions where it has demonstrated actual advantages. So restrictive, but if like pretending you’re a monk with some weird dietary requirements, it can be a lot of fun

It's really beneficial for people that want to lose fat but don't want to count calories. All that fat is satiating so less calories are consumed for many. The issue is that it generally isn't sustainable for good

[LWW]

I’m not making any lifting goals, don’t need to.

I know im gonna train with weights this year as always.

I’m not gonna try to aim to lift a certain weight.

Not getting injured to key hence, I’m not worried about pushing a 500 conventional dead this year. If it happens, it happens.

[Cass40]

Well, I’ve done a bit of research on keto, there are some health benefits, especially if someone has cancer, diabetes, epilepsy etc. As far as metabolic flexibility or whatever, the mechanism of oxidizing fat for energy doesn’t change. If you are in a calorie deficit, regardless of carb intake, the same things are happening physiologically. Basically ketosis “flattens the curve” (lol) of blood sugar spikes and drops. Try it out, but it’s not for everyone and I wouldn’t consider it optimal for health barring medical conditions where it has demonstrated actual advantages. So restrictive, but if like pretending you’re a monk with some weird dietary requirements, it can be a lot of fun

Funny that you mention diabetes and cancer because heart disease and cancer are number one killers in America so why wait until you get those diseases to try the diet?
He says you can get the same health benefits from low fat and high carb/protein diets but it's more difficult.
I don't think it's for me at all. I don't like restricting anything, especially carbs. However..I would like to see what it would make me feel like. Also learn more ways to reduce carbs would be beneficial.
Oh and definately wouldn't be eating KETO cereals or any nonsense like that, only real whole foods.

It's really beneficial for people that want to lose fat but don't want to count calories. All that fat is satiating so less calories are consumed for many. The issue is that it generally isn't sustainable for good

Well I think it would be sustainable if you didn't start craving things.

[Plateauplower]

It's really beneficial for people that want to lose fat but don't want to count calories. All that fat is satiating so less calories are consumed for many. The issue is that it generally isn't sustainable for good

I still had to track. I can overeat with or without carbs lol.

Cass
I’m not sure if it would be beneficial to use keto as cancer prevention or not. Think of all the micronutrients missed without a balanced diet those are important and not understood as well. Not trying to prevent you from trying, I just don’t see keto as a health panacea, but more if a tool (similar to IF diets)
Here’s a link to my keto thread. I ended up buying a blood ketone meter etc etc and really geeked out on the science end of it in terms of what things did to my BHB levels etc. the mental clarity and sharpness make me want to do it all the time, but it’s difficult to live a normal life if being on strict keto. Plus crunchy carbs and stuff are good.
https://forum.bodybuilding.com/showt...hp?t=175221741

[Cass40]

Thank u, will check out

But what vitamins are you missing if you eat meat and veggies? Don't they already pretty much have everything you need as opposed to standard American diet consisting mainly of refined carbs and sugars that have zero nutritional value whatsoever.

Edit: so I started reading it and first thing you say you do not need carbs for energy. Then you are metabolically healthy but that's not most Americans.

[Plateauplower]

Thank u, will check out

But what vitamins are you missing if you eat meat and veggies? Don't they already pretty much have everything you need as opposed to standard American diet consisting mainly of refined carbs and sugars that have zero nutritional value whatsoever.

There’s a lot of fruit and veg that don’t fit into keto. I actually eat far more healthy veg (broccoli, spinach, avocados (fruit) that normally I don’t eat as much of. I list my foods and I was trying to make it a healthy keto diet instead of fried cheese and bacon.

[Tommy W.]

Funny that you mention diabetes and cancer because heart disease and cancer are number one killers in America so why wait until you get those diseases to try the diet?
He says you can get the same health benefits from low fat and high carb/protein diets but it's more difficult.
I don't think it's for me at all. I don't like restricting anything, especially carbs. However..I would like to see what it would make me feel like. Also learn more ways to reduce carbs would be beneficial.
Oh and definately wouldn't be eating KETO cereals or any nonsense like that, only real whole foods.



Well I think it would be sustainable if you didn't start craving things.

Haha right? A birthday party with chocolate cake and all good intentions would go by the wayside. I will say I was at my leanest when I unknowingly did KETO. I was surfing everyday and working at a wonderful steakhouse at night in Hawaii. I'd bring home probably 2 lbs of steak and chicken a night and pretty much lived on it. About the only carbs were beer.

[LWW]

Sugar is the enemy not carbs, but diet drinks are bad too.

If you are truly into health six pack abs are false positive, cosmetics are not a measure of real health.

But some people will have these issues even if they do everything right, which is genetics.

[Jtbny]

Sugar is the enemy not carbs, but diet drinks are bad too.

If you are truly into health six pack abs are false positive, cosmetics are not a measure of real health.

But some people will have these issues even if they do everything right, which is genetics.

They're going to have to pry the Coke Zero from my dead cold hands

No fitness/health resolutions here except to avoid injuries. I've had a bad run the last 3 months.

[steffo99]

Same here with getting a control over weight and doing some Keto. Worked great for me a few years ago (215 to 176 lbs), but think I was on it for 6 months last time so not looking to do that (but if I feel great on it I suppose it could happen again). Will not be as aggressive this time with the calorie deficit though. Agree with feeling a bit sharper mentally on it - at the time it felt like a slight fog had lifted. Thanks to those in here who gave some advice to me the other day btw. Last time my diet was really boring cause I was too lazy to learn to cook more things so hopefully I can make it better this time. Will look into IF as a potential tool as well.

Then I guess I wish to get out more in nature etc and work on flexibility, coordination exercises, some jumping and plyometrics etc (just to get some of the old athleticism back, I hope.) Possibly I could set some strength goals later in the year after getting into it a bit better again.

So all a bit general for me atm, just to get into the swing of things again.


Edit: I guess when it's time for specific goals later on I need to come at it differently somehow from before in general. I think I set them too high and it made workouts as well as the whole process uncomfortable and not very enjoyable. Need to pace myself better and be mentally prepared to follow certain programs.

[AlBHappy]

Going to run 75 Hard starting Monday. I'm in good shape, need to rest my creaky shoulder until I get a cortisone shot, would like to lose 8 lb. and get my total cholesterol down.

1. No drinking
2. 2 workouts a day 45 minutes each, one outside
3. No junk food or cheat meals
4. Read 10 pages of a non-fiction book
5. Drink a gallon of water
6. Progress photo.

The water and no alcohol are the hardest part. Walking for 45 minutes in the winter sucks. Walking for 20 minutes in the winter having to piss like a racehorse, really SUCKS. I work from home so it's not hard to fit the workouts in. I've made it 13 days, having drinks did me in.

Eating 3 squares, fasting 24 hours 1-2 times a week and not eating crap isn't hard.

[mikey32905]

2021, I was able to meet a goal of getting below 200 lbs, and to maintain it. This years goal is to get to may goal weight of 170 lbs.

[mtpockets]

If you are truly into health six pack abs are false positive, cosmetics are not a measure of real health.

Nope it isn't, however someone in good shape with a 6 pack is probably healthier than some fat ass with a dickey do.


Some interesting goals, I hope ya'll meet them.

[wave_length]

Get in even better condition.

[Gabbar99]

Be less fat.

Unlikely I'll do any gimmicks like keto or fasting. However, those are good ways to limit your calories if it works for you.

btw, keto has no effect on cancer and shame on those who promote that. No, sugar does not feed cancer. This is complete nonsense and if anyone who promotes that, don't listen to anything else they say. I'm tolerant of people making bs nutrition claims, but draw the line at cancer. Using the horrible specter of cancer to frighten people into buying your products is as low as you can get.

[bustasinclair]

Bum shoulder crew checking in. Now, I've had shoulder issues in the past, but this one is downright debilitating. I haven't had a shoulder or chest training session since early September due to the ridiculous amounts of pain. I had a cortisone shot in November, but it did nothing, so something else is going on. It feels like an electric shock when I move it in certain positions. I'm gonna go with pinched nerve somewhere. I'll try to get back to the Doctor this month, but until I get some relief, I'm limited to back and leg movements.

My goals for 2022 will depend on whether I can get this shoulder healed. Studying and testing for the CPA exam have taken over my life. I'll get my results from my hopefully final test on January 11th, after that, it's game on for my fitness goals. I definitely need to drop about 20#. I've really let myself go, sadly. I'll have better goal setting insight after a few weeks.

[x-trainer ben]

For me, 2021 meant that I hit the gym 3-4 times a week but i avoided my 50/50 split of cardio and weights due to the mask mandates. It is really hard to do intense cardio in a mask and i continue to get headaches immedietly after leaving a store or the gym. In order to get cardio fit like i would like to be, i will have to go outside to a high school track or to the local parks.

Cliffs: Make my cardio fitness as strong as my training and regain the balance as i age.

[ectoBgone]

I managed to reach my 2021 goal of a year without a cut. I'm happy with having hit a nice and slow 1lb per month weight increase over a 14 month period, and very linearly.

For 2022 my goal is to take a step forward with mentally accepting minimal progress without compromising workout quality and consistency. It may sound odd to have a goal rooted in lowering ones expectations, but this phase of training is something everyone has to deal with eventually. Refusal to do so is what leads so many to leave the sphere of being natural, which I think is a mistake for most people when done for that reason. So my goal is to get back down to a body composition around 10% bodyfat (I'm probably sitting around 16ish right now), and then maintain it around a 3% bodyfat window with very slow weight gain (~0.5lb per month) with mini-cuts as needed. I think I've gotten the vast majority of whatever gains I'll get with prolonged bulk/cut cycles and it's time to settle in mentally with maintenance and/or a very slow improvement mind set.

[Cass40]

Be less fat.

Unlikely I'll do any gimmicks like keto or fasting. However, those are good ways to limit your calories if it works for you.

btw, keto has no effect on cancer and shame on those who promote that. No, sugar does not feed cancer. This is complete nonsense and if anyone who promotes that, don't listen to anything else they say. I'm tolerant of people making bs nutrition claims, but draw the line at cancer. Using the horrible specter of cancer to frighten people into buying your products is as low as you can get.

It's not a gimmick. Every doctor I listen to say pretty much the same thing that refined, processed carbs like bagels, cakes, cookies..are the worst things you can can eat because they increase glucose levels.
Of course you don't need to be on KETO to achieve health benefits. I wouldn't listen to anyone who would say that either. What is exactly your point? I don't know what means "sugar feeds on cancer" and I don't think anyone said it.
So you don't think fasting has any health benefits?