Fitness journey

Spent about an hour and half at the gym. Walked for 35 minutes and did some light weight lifting. Basically took my workout and reduced all the weights by 5-10 lbs. My hip got a little sore after the walk. Lifting and then stretching seemed to help. I put a heating pad on my hip and let my PT guy know. Getting there.

Also, ate pretty decent today and just one glass of wine tonight.
 
I’ve been testing out my body lately. Last week I jogged on the treadmill for 4 sets of 2 minutes. Yesterday, I did my spin bike for 30 mins. How did it turn out? Pretty good actually.

The jog was easy and I was glad to get my heart rate higher than walking. For the bike, my left thumb got numb early. Around the 20 minute mark my right middle finger went completely numb. I could feel the tingle in my hands, but no where near as painful or annoying as it had been in the past. My right thumb, typically the trouble spot, didn’t go numb at all. I also noticed, as I did yesterday running the weed whacker, that after I removed the pressure, the numbness goes away really fast.

For my hip, it just feels like I have a piece of tape on the outside of it. Not nearly as painful as it was and, once I stood on the pedals, that went way momentually.

It definitely feels like I’m on the right track and all the physical therapy is paying off. I have one more visit tomorrow and we are going to talk about “graduation” from PT. I’ll just do the stretching exercises at home. This should take care of my hip completely and my nerves could be completely fixed.

I’m playing golf today and I’m planning on hitting the gym and riding my bike this week with some more golf. I’ll be listening to my body and not overdoing it.

Next up, I need to dial in my diet a lot better. With no restrictions now since I know various foods don’t hurt me, I’m been pretty lax. I’ve also been testing certain foods like white bread, danishes, hamburger buns, etc… It seems like I can eat whatever I want without pain. Just need to watch it because those foods love to hang out around my belly!
 
I "graduated" from physical therapy yesterday and I got a free t-shirt!! Yippee! LOL.

What's funny is I'm feeling the best I have in the past 20 years and now I'm right around 260 lbs - the heaviest I've been in 20 years. I think it is just a matter of time for the weight to come off.

Yesterday I had a spinach omelet, one Kind bars, one banana with peanut butter, two very small pieces of left-over pizza with cauliflower crust, two zero gatorade drinks, salmon, potatoes and snap peas for dinner. I did have some whiskey. I'm struggling to kick that habit. I also played 18 holes of golf and was really busy all day standing in my office doing work and videos and generally just moving around. I burned 971 calories, 167 minutes of exercise, had 7,746 steps and stood 15 out 12 hours. That's from the Apple Watch. I'll attach a screenshot of my exercise and movement from the past month. Red is calories burned, green is exercise and blue is standing. I seem to hit a wall once a week where I have a slower day. My body tells me to knock it off, so I take it easy for one day.

This week, I rode my spin bike once, played three rounds of golf, and I still have three days to go. I'm not playing golf this weekend and instead will doing my spin bike/riding outside and heading to the Y to lift weights with my sons.

My daily calorie goal is just 640. I want to bump that up slowly to 1,000 a day and keep focusing on my diet.

I'll get there. Rome wasn't built in a day.

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Huh, that’s pretty cool. My first mostly pain and numb-hand free in 20 years. Still getting numbness at 20 minute mark, but it quickly goes away and doesn’t linger. Now to keep stretching and make bike riding a consistent activity each week!

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testerdahl said:
Huh, that’s pretty cool. My first mostly pain and numb-hand free in 20 years. Still getting numbness at 20 minute mark, but it quickly goes away and doesn’t linger. Now to keep stretching and make bike riding a consistent activity each week!

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I love to ride mountain bikes and was up to 70 miles a week till I got hurt . keep it up sir your doing a great job
 
New workout card day at the Y and I raised all my exercises up to a heavier weight. I’ve had a crazy summer and have been really getting back into the gym the last month plus. I decided I want to build my muscle mass back up. My thinking is muscle can help burn fat and I could have better cardio workouts if I was stronger. I’ve also increased cardio and really focused on my diet. I refuse to get on the scale, however, my clothes are fitting better.

Hoping to fill out another card by Thanksgiving.

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testerdahl said:
New workout card day at the Y and I raised all my exercises up to a heavier weight. I’ve had a crazy summer and have been really getting back into the gym the last month plus. I decided I want to build my muscle mass back up. My thinking is muscle can help burn fat and I could have better cardio workouts if I was stronger. I’ve also increased cardio and really focused on my diet. I refuse to get on the scale, however, my clothes are fitting better.

Hoping to fill out another card by Thanksgiving.

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Keto worked like a champ for me. If you are working out you can afford a few carbs I suppose, but your body won't burn fat as long as you give it carbs and sugar to use.
 
duggydo said:
Keto worked like a champ for me. If you are working out you can afford a few carbs I suppose, but your body won't burn fat as long as you give it carbs and sugar to use.
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I’ve done Slim Fast, Keto, Caveman, whatever. I don’t eat that badly to be honest. I just want a diet that I can live with the rest of my life.
 
testerdahl said:
I’ve done Slim Fast, Keto, Caveman, whatever. I don’t eat that badly to be honest. I just want a diet that I can live with the rest of my life.
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I don't think there is a one diet. It depends on how active you are, the time of year, and especially if you are trying to cut fat. I'm convinced keto is the best way to cut fat. I'm also not very active anymore compared to when I was younger so if I eat sugars and carbs, the fat comes back really fast.
 
duggydo said:
Keto worked like a champ for me. If you are working out you can afford a few carbs I suppose, but your body won't burn fat as long as you give it carbs and sugar to use.
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testerdahl said:
New workout card day at the Y and I raised all my exercises up to a heavier weight. I’ve had a crazy summer and have been really getting back into the gym the last month plus. I decided I want to build my muscle mass back up. My thinking is muscle can help burn fat and I could have better cardio workouts if I was stronger. I’ve also increased cardio and really focused on my diet. I refuse to get on the scale, however, my clothes are fitting better.

Hoping to fill out another card by Thanksgiving.

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keep walking and watch what ya eat. I'm with you brother. I'm down a ton of weight since my surgery I went in at 315 and 6 months or walking im down to 275
 
Just thought I'd update everyone. I'm starting up physical therapy again after Christmas. My shoulder is still causing me some problems and is really slowing me down. Hoping to get rid of that pain and get back after it. I was walking, lifting weights, playing golf, etc... and my shoulder is getting worse. I cut up deer meat last night and it felt like I needed to put my arm in a sling.

Hoping for a better year next year.
 
testerdahl said:
Just thought I'd update everyone. I'm starting up physical therapy again after Christmas. My shoulder is still causing me some problems and is really slowing me down. Hoping to get rid of that pain and get back after it. I was walking, lifting weights, playing golf, etc... and my shoulder is getting worse. I cut up deer meat last night and it felt like I needed to put my arm in a sling.

Hoping for a better year next year.
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I was just thinking about you and your walk in this life of ours. funny you should say PT. I had to have surgery to my C6/C7 back in March and during the surgery the teck put my left arm and shoulder in a poss that it doesn't go. due to that and the problem that it caused I'm going to have my left shoulder replaced on Friday. it was something that I knew was going to need to be done but not till I was 70. it was so bad that workers comp decided to pay for it and lump it into my original case when I was hurt back in July of 23. GOD bless and have a great year. looking forward to seeing your new truck
 
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