TheDoc

Not really a particular program. Just doing some basic lifts. Week 3 and 4 update: I lost some steam these last 2 weeks. I violated my no eating after 9pm multiple times, and I went to the gym 3 times a week instead of 4. I also brought lunch to work maybe 2 or 3 times a week. Despite that, I’m glad I didn’t completely lose it and give up entirely. I’m usually an all or nothing kind of guy. Wish I did better but thankful it wasn’t worse. I’m currently out of town but will weigh myself when I return in a couple of days to see if I met my 7 lb weight loss goal. I did meet both weight lifting goals this week, though I’m gonna back down a bit on the arm curls because the heavier weight is hurting my back. Will post back back after I weigh myself. So glad I did this challenge!! It was definitely a source of motivation. Looking forward to the next one!

I love that you are incorporating meditation into your goals! I will use that for my next challenge good luck!

I don’t know how you do this

It’s definitely tough to stick to a diet/workout plan when you have big events like finals. Good luck tomorrow!

Nice job!!! 2 more weeks left!

Thanks for all of your support guys! It means a lot. Week 2 update: Week 2 was good! I did mess up a few times. I ate at 10:30pm one night because I got out of work pretty late, and I used those food ordering apps twice this week, exceeding my limit of once. Overall, however, this week felt easier than week 1. I had fewer cravings this week, and I think it’s because I’m eating a little cleaner. I’m feeling less bloated, I have fewer GI issues (not perfect but better than before), and I don’t want to eat something that may jeopardize that. I don’t feel like I’m fighting these cravings as much as I used to. I feel more fit at the gym. Jogging on the treadmill is a bit easier and more enjoyable. I’m not making as much progress as I’d like with weightlifting. I have been lifting the same amount of weight since last week and by the last rep I’m worn out. I’m thinking maybe adding a different routine will help me advance. This week I’m going to add 2 new exercises (dips and pull ups). In some ways I worry I’m going to get complacement. I’m going to bed tonight without having thought through what I’ll be bringing to work for lunch. Gotta remember to keep going!

Have you tried diet soda instead of regular soda? Is it the calories of soda that makes you want to quit? If so how about just switching to diet? You can also try coffee for the caffeine fix. Personally, I have weaned myself off coffee and instead rely on tea for my morning caffeine fix, which has worked out much better for me, with fewer ups and downs throughout the day. I gave up soda in college, about 13 years ago. It wasn’t too difficult for me as I always preferred to eat my calories rather than drink them. I understand the struggle though. Giving up the coffee was not easy for me, but like a cheetah said, giving up things is totally worth it if they’re making your life more diffficult than it needs to be. I will have a coffee occasionally, maybe once or twice a month, but it’s more as a treat and not for the caffeine spike to get me to function. I don’t need it for that purpose anymore.

Nice job OTM!! Keep it up! Do you feel healthier? I definitely do.

Update after week 1: First, I thought I’d be more active on this forum but I got pretty busy with work last week. I’ll be looking through the posts and I’m excited to see how everyone is doing! Week 1 was not easy but I got through it and for the most part met all my goals. I mostly brought sandwiches or frozen meals cooked at home to work for lunch. This worked out very well and I will continue to do this. Not eating after 9pm has really helped my GI health. Going to the gym 4 times a week is tougher than I thought! The temptation to just go home and chill after a long day’s work is a tough one to beat. The potential shame of having to come back here and report I failed to meet this goal got me to make it to the gym 4 times. I did waste a lot of time in my head though trying to come up with various excuses as to why it’d be ok to not go. I used ubereats just once this week. I did want to use it a couple of other times but I was able to resist. For this coming week, one thing I want to do is spend less time thinking of excuses and just doing what needs to be done. I want to be able to tell myself that tomorrow, I’m going to the gym in the morning, and when tomorrow comes I want to be able to just do it. I think the key is being realistic with making these goals so that I meet them and continue to build discipline. 25% of the 4 week challenge completed!

Yes I was so dependent on these apps. The convenience is amazing but it’s bad for my bank account and my fitness goals. It was tough limiting to 1x a week this week but I did it. I think I can do it.

I’ve tried these before too, it works pretty well! Last week I also bought a few frozen meals that you cook in the oven, the ones that are a ate up from lean cuisine etc. (Amy’s is a good one), and I brought to work in Tupperware - they’re also great.

I haven’t really been eating breakfast. I usually drink one of those pure leaf teas for a little caffeine in the morning. Every now and then I’ll have a sandwich or cereal for breakfast if i wake up hungry. Most of my eating is towards the end of the day.

Yep I like the detailed goals, very doable! Do you think you can slowly ease the spouse into a healthier lifestyle with you? That would be awesome, but not necessary.

Welcome, Twysted! I am a newbie here too. Your goals are realistic and you can totally do it. It's not uncommon for stress to trigger or exacerbate mental health issues -- this happens to a lot of us. Try your best to move on when this happens, and be gentle with yourself. It's ok sometimes to not be ok. You'll get back up. Wishing you much success defeating the zombie apocalypse!

I totally agree with this. I struggle with this too but we must be able to pick ourselves up and move on when we have a temporary setback. All is not lost!!

YES!!! It is SHOW TIME.

Inspiring work Hazard, nice job!

Welcome, Orange! I'm also new here. We have similar goals. Keep us updated on how you do. I'm a big fan of bringing sandwiches to work. If you don't have one, I highly suggest a panini grill. Turns a basic sandwich gourmet.

Hi all, I’m a newbie here and excited to participate in this challenge. I’m a 31 year old doctor with a complicated relationship with health and fitness. Currently I’m overweight and committed to reclaiming my health. Generally I’m pretty good about getting in good exercise, but my diet is horrible. As my metabolism slows with age, working out alone is not enough to keep me in shape. Goals for this challenge: Main goal: lose 7 pounds while building enough muscle to curl 55 lbs each arm and bench 140 lbs with dumbbells. Small quests: 1) bring home cooked meals to work daily, and plan to eat 3 meals/day, nothing after 9pm. 2) go to the gym 3 times M-F, and once over the weekend. Post gym meal will include a protein shake on those days. 3) limit use of food delivery apps to once per week at most. Im really looking forward to this challenge and following everybody else’s progress! TheDoc