Just a general note on the pullup. Most people grip the bar "wrong". There really isn't a right or wrong way to do it as long as you know what each grip does. The 'wrong' grip is when you grab the bar like you would a baseball bat with your thumb wrapping around the bar. This activates a lot of muscles in the forearm and causes you to pull more with your arms than it does your back. With the added forearm activation, your grip might fail faster. But maybe you want the forearm activation. The 'right' way to grip the bar is with your thumb and 4 fingers all on the same side of the bar. Think how a monkey hangs from a branch in the tree. This way you can grip the bar longer and really activate your back muscles because you don't have a death grip on the bar. Anyway, give it a shot on the pullups if you've been gripping the bar with your thumb wrapping around the bar. Also try it on the lat pulldown machine, as you might find yourself getting better muscle activation

9:50 MILE TIME!!!!

FINALLY

@Sam MI Updated fitness: 9:50 mile, 2pullups, 1:45 plank, 11 pushups

Got it thanks. You're almost there man

@Sam MI just got a mile time of 10:42

Youre almost there Alan good work!

Wait, is that literally the same time i got before 🤣 well dang stagnated on that.

Thank you, but i still have a lot of work to do

If there is anything that reminds me that i need to lose weight its running

Well at least you did not slide. That is a positive thibg.

You could always try to get one of those running apps. I have one where it tells you every so often what pace you're going at

I definitely am poor at pacing myself. I did the first quarter of the mile in like 1.5 minutes and just got slower from there.

I start off easy and then try to get faster as I go. Maybe you just burned out

Also being on one meal a day makes it harder hehe. Im shooting to lose another 10-15 pounds by the early spring, so i will keep testing myself until then, but at that point i will make sure to do a proper test day for each fitness standard with some food in my belly to get a better idea of what im capable of at that time.

I think thats a good assessment. Focus on the weight and the results will come down the line

That's good Ryan, solid nutrition

I'm roasting a couple pounds of Kalbi ribs for breakfast myself, followed by a half gallon of distilled water and 6 shots of espresso, before brawling with a 300 pound cage fighter friend of mine, in which I expect to be throttled pretty hard haha

Keeping my nutrition up. Went to a pool party, "movement infrastructure"-type Christmas event last night (good people). Dress code called for suit&tie, showed up late in a denim jacket, ate six steaks, told some dudes to join Patriot Front, and then left with a full case of San Pellegrino.

Hahahaha! Damn right Thomas! 🤘🏻🤘🏻

My favorite steak cut lately has been Chuck Eyes

Incline walking, sit ups, plank, and pull ups attempts today.
Net calories: 1229
Calorie deficit: 1024

Love to see it Walter. One day at a time. Most of the guys that lost a lot of weight did so over a period of many months, or about a year in my case. Don't get discouraged by how far you have left to go. Take it one day at a time and focus on meeting your daily goal. Just know if you do that every day, you'll be where you want to be at the end

Starting my fast back up again for the first time in three weeks today boys. Gained like 5 pounds that I lost back. Gonna try working out, but I’m not sure how ready my body is after corona, something is better than nothing I suppose

When I had Corona, I kept working out throughout

I had "covid" like 2 times and my immune system slaughtered it each time

Glad to see you're getting back to it buddy. Make sure to stick to it this time, and if you ever need someone to talk to when you're struggling you can always message me.

Thanks brother. Def gonna stick to it this time, problem this time around was mainly just being sick, but I’m still gonna invest in some snake juice too just to be safe

@Billy IN You don't need to fast on and off. You need to eat less. It doesn't matter if you're sick. Eat less. Gaining five pounds in three weeks is extremely unhealthy and compulsive behavior.

This time in your life needs to be all about cutting out the fat, in your body, diet, routine, social circles, and habits. We can only forgive so many relapses.

Yes si

Damn right Ryan, open hunting season for my White Power Blood Cells when the China virus dares set foot in my veins

Gigachad

Deadlift (185), squats, (145), overhead press (85), plank, pull up attempts (can almost get 2), and 30 minutes of incline walking today.
Net calories: 1220
Calorie deficit: 1133

Keep it up @Walter ID ! Fine work.

3 sets of ten pushups today with 45 pounds on my back. Sam is helping me hammer out a weekly routine. My 30 day challenge from before is #canceled because it's time to start using weight instead of just bodyweight for my arms

He'll yeah. The powerstation is cheap but its held up for me for many months with over 200 lbs of weight on the bars. It'll be fun working out next weekend. I'll be able to give you a better plan once I see what your capable of. Its already impressive you did 30 pushups like that but I'd like to double that with doing sets probably less than 10. We;ll figure it out then. Today you got that body weight squat thing I sent you.

I'm one week and 2 days sober of nicotine and alcohol

As of today

@Ryan FL keep killing it buddy👌

Good job Ryan

@Walter ID That's damn good at your BW man. You and @Alan MI are of note for your consistency and relentlessness

Hes definitely been killing it better than me. @Walter ID is beyond accountable with his daily check ins

@Billy IN Fasting and bingeing is a good way to spin your wheels, not make any progress, develop an unhealthy relationship with food, feel like shit all the time and subject yourself to needless suffering. Thomas is absolutely right in what he said to ya. Look up the pinned document to set up a fat loss diet, and post here when you have set it up, or if you need help in setting it up, choosing a good meal plan etc. Forget about that snake juice fast shit right now.

Yall know who uses snake diets

Women

Trust it not

the hell is a snake diet?>

Dark magick bullshit

Only eating one massive meal every couple days, maybe

regularly?

fasting once a month is one thing but regularly is crazy

Well intermittent fasting is legit but only in certain settings, the best basic programs have been provided here. Snake diet is some weird shit beyond that, in my opinion

Plank, sit ups (40), pull up attempts, and 30 minute incline walk today.
Net calories: 1024
Calorie deficit: 1329

:PF-Red: LIFESTYLE/RECOVERY MEETING, >>>MONDAY, DECEMBER 20th<<<, at 9 p.m. CST (Right after NNM):PF-Red:
(That's 10 p.m. EST, 8 p.m. MT, and 7 p.m. PST)

WE'LL GO OVER YOUR PROGRESS SINCE THE LAST MEETING AND YOUR PLAN/GOALS MOVING FORWARD. THIS IS A GREAT OPPORTUNITY TO SHARE ALL YOUR HARD WORK AND RECEIVE ADVICE FROM YOUR BROTHERS.

REACT WITH THE PF FLAG TO CONFIRM YOUR ATTENDANCE.

:PF-Flag: SEE Y'ALL THERE. :PF-Flag:

@all

@Sam MI any way it can be done on the weekend? 10pm is pushing it for how early I gotta get up for work

This is understandable. I'll likely be hanging out with some Michigan guys a lot of Saturday. We could do it Sunday sometime if there are more objections to late Monday. However, if you feel like the meeting is pushing it, you can write up a few paragraphs of your weight loss/strength progress over the last month-ish as well as your goals and DM it to me. This should also include diet and what a typical week of training is for you. I'll mark you down as attending the meeting if you do this with sufficient detail and effort.

3rd Day of cutting calories, and been keeping with my 1 hour run 💪🏻 Also been a 2 weeks soda free and I cut out all seed oils and corn syrup from my diet. Tomorrow I go to the Orthopedist to see if my Injury is healed enough so I can start doing some light lifting

Thats good progress Norman. Good job! Hopefully you are recovered enough.

Thank you, I hope so too. Currently weigh 193lbs and im 5’10”. Which honestly, I was surprised when I weighed myself since I didn’t think I was that fat before

Alright, sounds good @Sam MI

Thanks for checking in with that man. I didn't have you on the spreadsheets but you're on there now. Try to check in at least once a week and let us know how the weight is going with the calorie counting and stricter eating practices

@Billy IN I also did not have you on the spreadsheets. I think @Patrick TX gave you good advice. Try to make small dietary changes that amount to a few hundred calories per day rather than the more drastic strategy of starving yourself. Maybe try taking out a soda and snacks. That might be 500 calories right there. Anyways, look forward to hearing more from you in the chat

Got it boss

Good chekkin Norman GA

218.6 this morning. Finally breaking through my plateau.

Damn right

Another hour run completed. Thanks for the shoe recommendation @Norman AL, it felt a whole lot better running in some quality shoes rather than the cheap Walmart shoes I’ve been running in.

Squats (150), bench (90), row (110), plank, situps (45), pull up attempts and incline walking today.
Net calories: 1016
Calorie deficit: 1337

Great man. Looks like you're down 4-5 lbs since the last time I recorded it. Keep it up

To put things in perspective, you've almost tripled your squat and doubled your bench. This is insane progress Walter. Onwards

Another hour run done. Good news too, I went to the orthopedist and they told me that my wrist is healed and that I can start doing some lifting, they recommended not to do anything above 25lbs when starting out. Thankfully I have Hyperborean healing genes because they said I wouldn’t be good until like 6 months to a year after I got my splint, but I only had it for 1 month and 2 weeks

Good stuff, quality shoes always worthwhile

I mostly try to avoid anything useless. Obv junk and soda but also stuff like bread, noodles etc

Update. I have a gym pass and have been working out consistently over the past 2 days. No alcohol. And im beginning to get addicted to lifting. Mind fog is clearing up from little to no alcohol over the past month and im finding myself to be more driven and goal oriented which is incredibly new for me.

Downfall, if you could consider it one, to quitting drinking is I've developed a bit of a sugar addiction and i find myself consuming more sugary stuff.

I know what you mean, I’m 2 weeks soda free and I’ve been eating fruit like crazy to itch my suger tooth

Anytime I'm craving something sweet I just eat a tablespoon of local honey or 100% maple syrup

Fresh mangos or pineapples are good too

Hey thanks for checking in Victor. I'm the one who drove you from Maryland to Ohio if you recall. Glad to know you got the gym pass and are starting to workout again. The sugar thing is very common with people who's body has really become dependent on alcohol daily or almost daily to function. I've seen this with my father. But just try to control it the best you can and get raw honey or good syrup.

Good stuff Victor, dive in to that lifting, make it an obsession. I'm familiar with the alcoholic fog, it's a bane to success.

Local honey is arguably the best source of healthy sugar

Wilson you live in Central Standard Time- 9PM

Happy to see everyone's progress! I was able to lift yesterday and hit jiu jitsu today. Looking forward to having time off work to get some more exercise in.