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  1. #1
    Registered User Hulkenberg82's Avatar
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    Hulk's race to 40 & fit

    Copying this from the main board. Hopefully sharing this with you guys will motivate me to keep going.

    So I've made it back to the forums after a 3-4-year hiatus. When I turned 30 in 2012, I weighed 255 lbs / 116 kg. I started cardio training (mostly running) and lost almost 100 lbs (about 45 kg) before going to the gym and peaking at about 180 lbs / 82 kg and becoming very lean & ripped.

    I kept that weight for many years until my dad got sick and eventually died of skin cancer in the Fall of 2017. I went into a depression and gained 90 lbs (40 kg). I started doing better last year and slowly started walking (running, no thanks) 2 hrs per day. I went from 240 lbs (110 kg) to 220 (100 kg) in about 6 months, but that's when it all hit a wall. I have been at 225-235 lbs (102 - 107 kg) for at least 14 months now, regardless of how much sport I do and how clean I eat.

    Then I read about how depression can lead to Thyroid problems (low/underactive thyroid), which in turn slows down your metabolism and makes it harder to lose/regulate weight. I haven't had my thyroid tested yet, but does anybody have any experience with a low thyroid and how that affected you?

    I will turn 40 in 2 and a half years in October 2022 and I have decided to get "fit" again. I have 28 months to keep my promise to myself.

    Should I start with a novice program again? Completely from scratch? I haven't been lifting weights for 3 years.

    Right now I'm

    37 years old
    6'0 ft (1.82 m)
    230 lbs (105 kg)
    So yesterday I went to the gym again after a loooong break (they have been re-opened for a week) and started with the Starting Strength Program:

    A: Squat 3x5, Standing Press 3x5, Deadlift 1x5

    B: Squat 3x5, Bench Press 3x5, Power Clean 5x3, Chinups 3xFailure

    06/15: Monday:
    Cardio. Went for a 2 hour walk, listening to the Herd Podcast with Colin Cowherd (well, it was Doug Gottlieb). Morning weight 230 lbs / 105 kg. Didn't really eat that much, because had a busy day in home office.

    Calorie expenditure according to Fitbit Versa: 4,036 kcal

    06/16: Tuesday:
    Starting strength Workout A. Note: I did Pendlay Rows + Glute Ham Raises instead of Deadlift due to availability of weights yesterday. Plus some individual Triceps & Biceps. Morning weight 230 lbs / 105 kg.

    Workout time: 40 minutes

    Ate: Ham sandwich for breakfast, fish and whole-wheat pasta for lunch, an apple, 2 chicken breasts and 1 Turkish garlicy beef-sausage + 4 medium sized potatoes + a mixed salat with no dressing for dinner. Then I had 1 beer in the evening.

    Calorie expenditure according to Fitbit Versa: 3,415 kcal
    Last edited by Hulkenberg82; 06-17-2020 at 05:18 AM.
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  2. #2
    Registered User Hulkenberg82's Avatar
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    06/17 Wednesday
    Cardio, fat burn. Went for a 1 hour 40 min, 10 km (6 miles) walk, listening to the Herd Podcast with Colin Cowherd. Did some sprints uphill.

    Morning weight: 230.1 lbs / 104.4 kg

    Food:
    - Ham & cheese sandwich for breakfast
    - 1 Avocado as a snack
    - 50 g of pasta + 150 g of ground beef with 1 red onion (plus spices) for lunch
    - 1 Apple as a snack
    - 3 medium sized potatoes (boiled and then wrapped in aluminium foil and finished on the grill - olive oil, herb butter, rosmary) + 2 baby spare ribs + a mixed salad with no dressing for dinner
    - 1 beer

    Calorie expenditure according to Fitbit Versa: 4,122 kcal

    So I will start counting calories again today to see how much I really eat.
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  3. #3
    Registered User Hulkenberg82's Avatar
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    06/18 Thursday

    Morning weight: 230.1 / 104.4 kg

    Training: Starting Strength Workout B. I couldn't do a power clean so I did back extensions and glute ham raises.

    Food:
    - Oatmeal with frozen berries + 2 eggs for breakfast
    - 1 Apple as a snack
    - 2 slices of toast with cheese & turkey breast
    - 75 g of pasta + 150 g of ground beef with 1 red onion for lunch
    - a half of a baby spare rib left from yesterday
    - 35 g of curry rice + 125 g of turkey slices + ketchup + a mixed salad for dinner
    - 1 beer and a handful of nuts

    Calorie Intake: 3,241 kcal
    Calorie expenditure according to Fitbit: 3,635 kcal
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