Supplements are just that, Supplemental.

They can provide small boosts and give slight edges, but the fundamentals of nutrition, proper exercise and form, and good sleep can't be beaten

Unless we're talking hard steroids and 40 raw eggs a day, then shit gets wild hahaha

For sure i was just gonna take like two a day not 8 day as it recommends because you are probably just gonna pee 90% of it out

Id like to know broscience brofessional @Patrick TX opinion as well

@Floyd FL For consistency, try to keep a jogging pace the whole time. Even if you're going super slow, keep the jog. It's harder to start and stop jogging than it is to change pace.

188 lbs + Klye walks, let's go boys

@Johnny ID Cite the parts of the fitness test you failed, and your current plans to resolve that (mostly to do with losing weight and gaining strength).

Run time, planks, and pull-ups. I’m going to aim for100 push ups, 100 sit ups, 100 air squats, and try to do as many pull-ups each day, till failure. Going to change up my diet with more chicken, broccoli, rice, etc.

Hey Johnny. Do you mind stating your weight as well as your personal bests for max pushups, pullups, plank time, and run time. I'll add you to the spreadsheet so we can keep track of your progress

This morning jog was in 11 minutes and 9 seconds.

Thomas makes a good point, consistency in running, without a broken pace, is crucial. Measure your stride, and apply it accordingly.

An example of using mentality/spirituality in training, here^

Engraving Runes, symbology, on my Kali sticks

This aids me in focusing, on goals and principles.

It can go far more in depth, but one major point is embracing that training, and fitness, is not just a limited preparation, it is a lifestyle, and a Path, that doesn't end.

Life Sentence, is what it is. Every day incorporates training

So the music, food, reading material, symbols, thoughts, and thus actions, and anything else in life, can apply to a training mindset.

This guy has a good website and knows his shit, forget his name, looks like decent multivitamin..Ashwaghanda is based I take it..If I were you I would take it if its free to you and either dont buy more or switch to cheaper multivitamin..multi not really necessary if you eat nutrient dense whole food diet w good amount of animal products and some varied fruit/veg

@Norman AL Did you burn that in or is that ink? Very cool.

@Patrick TX thanks👍

@here Sound off with your weekly checkins. How much do you weigh, how much weight did you lose this week, progress with fitness standard exercises

I Engraved them using the spike, then dripped ink in them

188lbs, lost a pound, I can jog and march at the same pace as other members of the org without falling behind or getting seriously winded

Great job Bryan.Thanks for checking in. In terms of weightloss you've come an incredibly long way from where you started. Keep it up

105 pushups and 105 situps today and then raw eggs with powder and milk. Pushups are getting easier

Nice Nathan. You'll be needing to buy a size up in you famous wife beaters in no time

Just did 50 minutes at 3mph set at the second incline level from 0 on my treadmill (idk what angle that is exactly, but there are 10 levels). Then did my regular weightlifting minus the bench because I did 25 pushups again to make sure I'm still on at least that standard. I could do a plank for about 1 minute 20 seconds, so that is lower, but it was right after a good deal of cardio, so I think my previous number of 1 minute 30 seconds is probably more accurate to what I can do "fresh."
I can almost do 1 pullup, but I still can't quite make it all the way.
I will update my mile run time tomorrow.

Thanks for checking in Alan. Good to see you continuing to train hard. First pullup is the hardest one but after that, they'll come in bunches

my wieght is still 230, managed to cut sugar out of my diet, although I did pretty miserably fail the pt test this last weekend

0 pullups, didnt finish the mile(asthma, am working on a remedy for that), 10 push ups and if I remember correctly a 30-45 second plank. needless to say im pretty mad at myself for failing so bad so im gonna go pretty hard at training until I get myself to pass the PT test

Do your best to run that anger into energy! Whenever I find myself mad or angry with anything in life, cardio is my greatest therapy.

Thanks for the detailed checkin Samuel. You attempted all the tests which is great. Like the energy and self motivation

That's the way Nathan, Raw Egg Revolution

Good advice Marshall, Anger as Fuel

I do believe Hugh hit a 3:30 plank

Holiday week, friends and family in town, and it's good to see them. They enjoy spending the duration of the day, and night, drinking and making merry, which is blessing.
But I'll also always set aside time for martial arts and workouts, Training Is Ritual. En route now to 2 hours of Brazilian Jiu-Jitsu, no gi, it will be hard rolls. And I am grateful for this, every day.

Same weight as I was before about 190 pounds, got better at pull ups, better at planking

Thanks for checking in Andrew. Those are probably the 2 hardest parts of the fitness test

I'm naturally skeptical of anything which provides "increased fat loss."

would you lose fat from an increased metabolism?

@Andrew WY yes, but the science on making your metabolism faster seems very dubious, and when you're in a deficit your body naturally makes it slower

ah

Had a good session with my trainer today, weight is 198lb. Its my last week at my current gym and I'll be getting one much more close to me.

Consumed about 1500 calories.
Did my normal weightlifting session, did a couple 30 second planks in succession to work on that. Did about 50 jumping jacks in place of my treadmill cardio because I needed to make my workout shorter today.

Hey guys, I apologize for my lack of communication lately, I’ve had some unforeseen circumstances pop up lately and needed to back off until December. One of the good things is that I have to cook for my diabetic grandfather, so I’ve been eating the same as him. Low carb, high protein and fat. I’m only eating in the morning and at night. Usually 1 egg and black coffee for breakfast and most of the time it’s chicken and greens for dinner. Sometimes fish. I’ve been doing this for about a week but haven’t seen any major results. Next step is to buy a scale to keep track of weekly weigh in. I weighed myself at my dads yesterday and I’m still at 235. Another goal is to do 25 push-ups, 25 sit-ups, 25 squats and a 2.5 minute plank in the mornings before my shower. The first 3 exercises should be the easy part, I need to work on the plank the most.

@Phillip MA hell yeah brother glad to see you're getting back at it. Stuff gets in the way sometimes, but the most important part is that you're getting back on top of it. I remember the first time @Marshall MA introduced me to you at the Philly demo (might have been Nashville, but I think it was Philly) he made a point to state how great you've done with weight loss to help inspire me, and it did help to inspire me. Keep shredding those pounds, and become the Patriot I saw you becoming when I met you in person :pfshield:

Did Overhead Press (55lbs), Deadlift (145lbs), squats (95lbs), and an 8:30 mile today.

Thank you, king, for the kind words

Thanks for checking in Floyd. According to my chart, you've gained a few pounds since last time. Make sure to get super autistic with diet and what you put into your body and you'll be back on track. The personal trainer is great but weightloss is all diet. Keep it up

Good to see you writing down your progress. That helped me alot. Once you can devote more time to working out, I'd encourage you to really start increasing the reps on the pushups. Since you can already do 50 in one go. Try doing 10 sets of 20 or doing a full "down" workout. You're already doing somewhat of a down workout by doing 35 pushups, then 30, then 25 ... A proper down workout doesn't skip so if you did a 25 down workout, you'd do 25 pushups, then 24, then 23, all the way down to 0. A 25 down workout would be about 300 pushups. Its an easy way to increase volume and hypertrophy without burning yourself out

8:30 mile is very impressive. Congrats man

@Phillip MA Glad to see you're getting back into it man, you should start to see bigger results in a month or so if you stick with it

Good stuff Phillip, not a bad nutrition situation at all, good fortune to your grandfather as well. And those planks improve even faster when you do them 3-5 times a day, spread out, constant burn basically. Doesn't take long at all since it's less than 5 minutes each time.

@Floyd FL You may want to work on diet a bit more. 50 pushups is good for muscle endurance, but you won't make much strength gains. From my grug-tier experience of getting in a pushup position on a scale, your pushup is approximately equal to 2/3 of your body weight on a bench. YOu'

You'd need to adjust for bf%, but I'd say if you weighed 200 lbs, you should be able to bench 135 lbs at least once. If you're unable to bench 2/3 of your body weight, you need to focus on weight loss. That said, doing strength training plus dieting is obviously better.

Bench press (70lbs), barbell row (90lbs), squats (100lbs) and 30 minutes of incline walking today. Net calories for the day: 1141 Calorie deficit: 1212

Just got done 5x5 of squat and OHP, followed by 1x5 of Deadlift. Feeling good. Ready for that Thanksgiving dinner.

Thanks for checking in again Walter. Great to see you using progressive overload and squatting 5 lbs more than last time and incorporating the low intensity cardio as well. That helps with burning calories but not getting burned out like something such as running everyday would do to you. It seems as though you

ve lost 17 pounds so far so just keep it up

Happy Thanksgiving @all Cherish the time with your families and enjoy that delicious food. However, don't disregard all the work you've been putting in and throw a month's worth of weight loss in the drain during this holiday season

Happy Thanksgiving comrades. Don't be afraid to indulge in festivities and delicious food today- but get right back on track tomorrow and instead of gorging on leftovers for a week, just hit the turkey and weights.
Grateful beyond words to be here fighting the good fight with y'all. I'll always be here and I'll never fold.

Have a great Thanksgiving guys!

@Patrick TX Finally someone else who read gothic violence

All movements pain free again injuries CONQUERED time to FEAST and be THANKFUL

Need to CUT

King 👑

@Patrick TX Is hegel worth reading and where would one start if he is

Dm me?

@Patrick TX FIFY.

Pro (not tip) when you are at grocery store go first to protein bar section, select 2-4 bars of your choosing and eat while you shop, they're complimentary, you can get a lot of free protein this way, Kroger has a particularly nice selection

Aesthetic

Jack3d

@Sam MI just to clarify....5'9 is in the clear?

Yezzir

I've seen a couple of tall catboys (woes of living in the PNW). So being tall is no excuse to not get jacked

@Sam MI dodged a bullet lol I'm 5'9

I passed the 2:30 threshold for planking

Last month I got 1:29 I believe. Huge improvement

I've been working on Cardio as well. Trying to get that mile down

anything below 5'9 is a manlet.

That is not the kind of positive dialogue which should take up space in this channel.

My apologies, you are correct.

Great job James. The plank is a real burner. Tackle that mile next man, you got it

Sorry about that Thomas

You guys are all sharing your fitness journey so I'll share a little of mine. About a year ago I was 237 pounds. I have had these ideas since maybe 2017 ish but never had the fire to get into better shape. It wasn't until a couple guys like rundo started pushing the fitness stuff that I took a hard look in the mirror. I was obese. I knew I had to make a change. I would be in this group not as the spreadsheet guy but as a participant like all of you if I didn't just join PF a month and a half ago. I started out doing intermittant fasting and keto and lost about 20 pounds doing that. I was doing weight training, burpees, and some body weight training. I don't know what I could do in terms of the weights, but I know I definately couldn't do a pullup. I dropped the intermittant fasting and keto just for the sake of praciticality and bought a food scale with the intention of counting my calories. This is how I lost the last 40 pounds. During this whole period I was weight training, body weight training and doing low intensity cardio. For the pullups, I started doing australian pullups, then progressed to chinups, then I finally got my first pullup after a super long time. Now my goal is to put on size and weight while maintaining proficiency at the body weight stuff. I weighed in at 185 today, so I'm slowly gaining weight. I can comforably pass the fitness test now but I would've likely failed every aspect of it a year ago. Hopefully sharing this will help some of you and inspire you. I know my fitness journey is nowhere near complete, as I would like to put on alot more size, but you guys can absolutely go from obese to fairly fit in not that long of a time period if you're very dedicated.

Good passing the Plank threshold james

And good sharing your background Sam, ever onwards 🤝🏻

Going forward I will be doing crunches on days when my abs hurt instead of nothing

I am also going back into burger flipping. Haven't worked that warehouse job for a couple weeks now due to the temp agency ghosting me. It's a lot less money but I saved up about a grand from the warehouses. I have to get some documents ready before I can do any work of a higher caliber just yet. I'm going to save about 3 grand for a reliable car and then finally pursue a tradesman's union. For a long time I've been so focused on career and finances that I've neglected my health. I am now in an environment conducive to balancing those things. The wisdom nugget that I mean to pass on here is patience. Worrying gives you ulcers.

Thanks for checking in again Nathan. Its nice to see you have a game plan and a long term goal you're striving for. Keep pushing up and sitting up