Happy Birthday - Now Get To Work!

[Barcelona2020]

It's my birthday today. Over 50. Weighed 180 lbs and 22% body fat.

I am committed to get into the best shape of my life. To accomplish this I need to and will increase my workout intensity and frequency.

My goal is to get to 170 lbs and <20% body fat by the end of July. That's milestone 1.

I signed up for Jim Stoppani’s program online. Have been following it for 7 days. Today I pushed it up a couple of notches and significantly increased the amount of weight I lifted.

I also did a treadmill work out. Walked for 25 minutes at a brisk pace.

Dietwise will go very low carb/Keto.

Was looking for a place I can post my progress to hold myself accountable.

I am at my best when I feel fit and trim. Conversely, I feel at my worst when I'm not.

Time to raise my standards and quit lollygagging, whatever that means

[Barcelona2020]

GAME PLAN: PER DAY
- 5000+ steps
- <50g carbs
- 5+ vegetable servings
- 100 ounces water
- High-intensity strength training
- No eating after 8 pm
- 30/60 = 60 seconds of exercise every 30 minutes
- In bed by 11 pm

[Barcelona2020]

TONIGHT’S GOAL
- No snacking after 8 pm
- Do stretching exercises
- Take hot shower

[Barcelona2020]

GOAL TRACKING

- I did not snack after 8 pm. First time in months.
- I did not stretch
- I did take a hot shower

[Barcelona2020]

COMMITMENT
I’m currently around 22% body fat. I’m “skinny fat.” If you look at me with my clothes on, you’d think, “This guy looks in good shape.” Unfortunately, I have a gut. I hate having a gut. I hate being to feel my belly fat jiggle over my pants.

To lose body fat I need to take “drastic” measures. I’m increasing the intensity of my workouts and am committed to making working each day a priority. Diet will be the key. There are three new daily habits I want to implement that will I believe and hope make a significant difference.

- No eating after 8 pm
- 100 ounces water
- 5000 steps

I’m glad I found this forum. Hoping it will help me stay committed, motivated, and accountable.

[Barcelona2020]

COMMITMENT
I feel like a fat f***. I despise being able to feel and jiggle my belly fat. I’ve put on close to 20 pounds since March. The idea of getting to 15% body fat feels impossible. But I’m going to do it with some tough love.

I need to stop being a f***ing p***** and be disciplined. I need to be disciplined about working out every f***ing day, not eating after 8 pm, doing 5000 steps daily, and drinking 80-100 ounces of liquid.

I also need to Jim Stoppani’s advice and follow his 30/60 recommendation: 60 seconds of movement every 30 seconds. In other words, get off my ass every 30 minutes. All I need to do is set my phone alarm to buzz every 30 minutes. How hard is that?

PROGRESS
I have worked out intensely and walked 5000 steps two days in a row. Just got back from a walk. It takes discipline. I have been lacking this. Like David Goggins says, just f***ing admit it: I’m a fat f***.

FITNESS LOG
Weight: 179.0 lb
Body Fat: 21.7%

[Barcelona2020]

TRAINING. Worked out today. Did JS Daily Grind workout and also rode the Lifecycle for 25 minutes. 7 days in a row!

NUTRITION. Did an excellent job with low carb and low calorie diet.

MINDSET. I will get to 170 pounds and 15% body fat.

[brit-iron]

TRAINING. Worked out today. Did JS Daily Grind workout and also rode the Lifecycle for 25 minutes. 7 days in a row!

NUTRITION. Did an excellent job with low carb and low calorie diet.

MINDSET. I will get to 170 pounds and 15% body fat.

That's the spirit! It will be worth the effort.