Where's the OK Fit fam?

What are your fitness goals for 2019? Did you meet your 2018 goals?
Training for a marathon? Just completed a 5K?

Any new workout plans? Join a new gym? Pick up a new workout activity such as boxing or Crossfit?

Post up!

I looked at a pic of myself from 12 months ago and the only real NOTICEABLE gains I've made are on chest. And that's mostly from incorporating handstands, inversions and other bodyweight things into my work. Other than that it's just refining at this point. A little more definition here, a little more size overall, shed a little fat there to get the resting 6 pack going.

I think the big thing for me in 2019 will be dietary more than anything since I'm tired of eating out every day. So I'll be cooking more at home.

- Planning to dive back heavy into yoga since I haven't gone much since June (car wreck + classes are expensive).
- Got back into soccer in the 2nd half of this year which really changed up how I work out since I had lost a lot of athletic functionality from focusing exclusively on lifting.
- picking basketball back up in late January so that's going to require another shift in the workout plan but I haven't quite figured out what specifically yet.

Thinking about getting certified as well. I already train a few folks and it's pretty fun to see what does/doesn't work to get people to their goals. It'd be nice to have a more substantial base of knowledge behind it beyond just what I've absorbed on my own over the years.

edit: as far as goals, the only real one I had was to learn a proper form handstand. and i ended up having to learn it twice this year. the 2nd time was far more rewarding than the first since it was an ongoing test to see how i was recovering from my wreck. hopefully next year I'll be able to hit a Zombie Press or a Scorpion Handstand. i'm trying to be like those folks on IG that do all the crazy yoga flow combos.

like... I don't think I will get any stronger...so my mission of benching 4 plates (I'm this close ><) prolly won't happen

I've increased cardio and that has made a MAJOR difference in my life

at this point i'm just looking to maintain, strengthen my core, continue more cardio, still lift and come down to about 235ish and stay there

but I will say that I'm proud of myself for updating my body

other than 4 plates? how far away are you from it?

and prolly max out around 365

scared to try anything over that cause nobody in my gym can help me if I got 'concerned' lol

never really had a squat goal...
didn't quite have a deadlift one either but I would say abt 550...I could probably do

I can still bang out an infinite amount of pushups...I remember Case or somebody made a push up post and I've incorporated it in my routine since

by older i mean 35+ so not old.

but yeah i remember this cat pulled me aside, imma say he's in his 50s and was like "how you look and more importantly how you feel, is way more important than any specific number you put up. in the long run your joints will appreciate a little restraint."

the same lol

like my brain is all like yeahhhhhhhhhhhhh
body is like....oh...hol up...ok...yeahhhhhhh

even though this is a relatively new hobby for me and i have big dreams in the gym, i gotta be realistic. LOL. At my age and size, doing 225 for reps might be unrealistic.

i think i just want to increase my strength so that I can work out with heavier weights. And I want to look like a mofo that works out. I want 20-something year old chicks in the gym to be crushing on my 40 year old ass. lol.

I like watchin people make gains...

there's this lil wimpy nerdy unsub in my gym who irks the hell outta me (he doesn't swing his arms when he runs on the treadmill, is ALWAYS in the way and literally bites off me an this other dude's routines) went from barely benching 105 for reps to about 205 over the course of this year...eventhough he irks me and if I come up missing, he did it, I'm proud of his serial killer lookin azz

I was hitting the gym about 4-5 days/week but when school started back up, i lost the time and energy. I'm just getting back into the swing of things and can see my body is getting back to where it was.

I started focusing on increasing my strength on the big 4 this past spring. I'm using the 5/3/1 app. Noticed significant strength gains in my squat. I've really only been in the gym for 2 years now and JUST started incorporating squats and deadlifts into my workouts. When i first started, it was hard as shit to squat 135. This week i squatted 250 for a good 5 reps.

Still working towards bench pressing 225 for 5 reps. I can barely squeeze out one rep right now.

2019 - continue to workout 4 days a week, incorporate a little more cardio. I would like to squat 3 plates, bench 2 plates and overhead press 1 plate by the end of the year.

Gotta get back on these weights. Been so busy this fall.

I plan to ride my bicycle more this upcoming year. I used to do a few thousand miles a year, but that has dipped quite a bit. My joints are telling me I need more pedal time.

i was so excited about that shit when i first got it. Now.. its just sitting in my garage. I had all these biking goals - ride 1000 miles in one year, train for a 100 miler, etc etc..

started at 326 Jan '17. Been around 210 since mid October. been on a cardio/running kick where my longest run has been 10 miles (twice now). these holidays ain't been friendly to my weight loss but i haven't gained either. want to hit the ground running again with some kind of eating regiment to compliment the cardio and half ass weight lifting at gym (once a week or so now)

Great job.

Dropped err 9-10ish lbs in last 8 days or so....

Trying to get to 179-180 (next 2 weeks) and then get in the gym for real at the start of the new year to compliment the runs, circuits, bodyweight stuff and hikes I have been doing outside.

will be back to it jan 1st
trainer told me she'll give me two weeks before she start attacking me for eating bad

I haven't been to the gym since. Oddly, I started restricting my calories and have actually lost about 15 lbs. in the last month. I'm 245 now and need to get to at least 235 so I can not feel "too big" anymore. I'd love to ultimately get down into the 220s. Heading into 40 I know I'll never be 205/210ish again and I'm ok with that.

So I'm gonna keep the eating going right and then go back to the gym in January.

At this point, I'd be really happy being able do 10 chin-ups unassisted, a few sets of 20 straight pushups and squatting and deadlifting alot.

My wife is pissed that my abs are gone, but have a never to peak around the corner every now and then.
.
.
Current Favorite Song: https://youtu.be/8v_KFHnPImY

"I cannot see how nature could have created itself. Only a supernatural force that is outside of space and time could have done that. ~ Francis Collins

and its affecting my lifts.

.
.
Current Favorite Song: https://youtu.be/8v_KFHnPImY

"I cannot see how nature could have created itself. Only a supernatural force that is outside of space and time could have done that. ~ Francis Collins

i do cable flyes occasionally, but not with heavy weight.

I'm just now getting back to doing 10 pushups and 20 lb should der press with no pain. I've made tremendous progress.
.
.
Current Favorite Song: https://youtu.be/8v_KFHnPImY

"I cannot see how nature could have created itself. Only a supernatural force that is outside of space and time could have done that. ~ Francis Collins

I'm 6'5", and started at 395lbs (got scared as I approached 400) and today I'm right at 300lbs.

Main thing for me has been intermittent fasting (16/8 around half of the time, and 20/4 or one meal a day the other half), along with weight training (compound movements with the barbell) and HIIT cardio. I've been eating at a caloric deficit mostly but I don't track calories at all at this point, so I'm not strict with that.

IF has been the biggest factor for me by far. I've lost weight in the past here and there, usually by calorie counting, but was never able to stick with it for longer than a few months at a time. IF was simple enough for me to get into a true habit without feeling like I'm dieting. Even when I go into maintenance I'm sure I'll still do 16/8 fasting.

The weight loss has been consistent - started late Feb 2018 and it's been between 2-3 lbs per week since then.

For 2019 I'd like to lose another 50 lbs of fat, and then really focus on maintenance and strength training.

i'm down ~115 from 2017 (sitting around 210 right now). feeling good. looking good. keep it up.

Great job.

IF has definitely been a game changer for me as well..

I have been experimenting with opening up my window lately though and placement of certain foods throughout the day..

It was the most important lifestyle change I have made within last year and half

Once I really locked in on a baseline of 16/8 it became completely automatic. My fasting window was originally 8pm through 12pm the next day. At this point I can't even imagine eating before noon. So that frees me up to really play with my window and extend my fasts. Most days I'm not hungry at noon, so I don't eat. It's easy from there to push the window to 4pm and be at 20 hours fasted. Then on some days I'll just go 23-24 hours. Once or twice a month, I'm still not hungry, so I will completely skip that day and break my fast at noon on the next day - 40 hours fasted.

The longer fasts have completely retrained me to separate physical from mental hunger. Mental "hunger" comes in waves - for example if you typically eat every day at 8am, you will be mentally "hungry" at 8am every day because that's when the brain is used to eating. But if you push past that time, by around 9 or 9:30 you aren't "hungry" anymore, because you were never actually physically hungry. Your body can go much longer than that. I will say that the physical hunger can be difficult to predict, especially when you are active and working out on a regular basis. There are some days that I feel REALLY hungry at noon, and others where I go the entire day without feeling that physical hunger.

pre-workout occasionally if and only if I need a boost.

that's about it. im so inconsistent on actually drinking the protein that i just gave my last jug away

so I typically do a double scoop a day.

I fell all the way off in the beginning of September as I took two months off from the gym due to a mixture of bicycle related knee pains, having to stay later than I wanted to at work, and over all laziness. At this point, I just want to achieve a measure of consistency where I don't get discouraged and just keep on plugging away.

My overall loss in cardio strength is very humbling as I am struggling to get to the speeds I was able to hit (no pun intended) while doing my HITT sprints of the treadmill. I just have to listen to my body and make my progress in that manner.

I've gained 8lbs (not a ton, but still) since I stopped working out.

I stopped going because I joined a new team at work(gym is at the office. and I need to see how much leeway I have with gym during work hours. I've also been prep for a pmp cert.

so two main goals:

1. get my ass going again. been 3 times this week.
2. get my diet better cuz I've been eating like a child.

I want to get down to 200-210. At 228 now.

my work keeps my upper body strong though I need to get regular with some outside lifting so I don't develop range of motion and asymmetry issues. i mostly do body weight stuff. my focus is on maintaining hip knee ankle back health so i can keep pouring miles out. gotta get more serious about yoga, core activation/strengthening, foam rolling and other sorts of release. but i'm strong and fast right now. it's about maintaining that and slowly building while staying injury free.

definitely want to explore some longer fasts in 2019. i'm a strong responder to intermittent fasting/time restricted eating/fat adaptation. been eating less well lately with my new job. just shoveling fuel (pastries, whatever) down the gullet at this point. i put in miles so it's not a problem, but longterm it's no bueno. can be tough to kick the sugar devil back out once you let him creep back in. i know what to eat to feel ideal so i just gotta get back there. hard to do when on the go all the time without a personal chef or deep wallet silverspooning you brussel sprouts and salmon

anyone got a good regular ankle/foot strengthening routine?

Can't lie tho, I really should have lost about 80, but I still have a tendency to eat my stress, so a soft goal for me next year is not to go so buckwild when I do have cheat days.

My two hard goals for next year are going to be:

1)Get down to my highest high school weight. That's still about 30 lbs away.

2)Do one pullup. Just one. I have absolutely no upper body strength, so I want to start focusing on developing my arm/back/chest area.

Here's some of the apps that have been really helpful for me this year (I'm on iOS, not sure which are available for Android.)

Happy Scale
https://itunes.apple.com/us/app/happy-scale/id532430574?mt=8

This is a GREAT weight loss tracker which lets you set multiple goals along with milestones that are tracked. The unique thing about it as a weight tracker is that it uses an algorithm to predict how you're tracking with a moving average that smooths out the peaks and valleys. If you are weighing yourself every day, even when trying to control for variables like time, fasted/no fasted, exercise, sleep, etc. there will be variables like water retention or the whoosh effect. This app makes it easier to get an idea of how you're really doing.

Trophy Hunter
https://itunes.apple.com/au/app/trophy-hunter-workout-tracker/id1252224851?mt=8

This is a good app to use for tracking your weight lifting workouts. I've been going through a cycle of incremental progression, and then deloading a bit at higher reps to work on form, and then progressing again. To do this you have to be thorough in tracking where you are at with weight, reps, and sets, and this is a simple, easy to use app for doing just that. There are other apps with more features that I've tried like Strong, but the added complexity made them not as easy to use while at the gym in the middle of sets.

Zero
https://itunes.apple.com/us/app/zero-fasting-tracker/id1168348542?mt=8

This is an intermittent fasting timer app which is great to track your fasting time. I actually don't even use this any more because it's an automatic thing for me now, but it was crucial for the first 2-3 months while I was forming fasting habits. You can set the timer to either forward or reverse to track when you can start eating again. It's also cool that it shows you how you've done for the week so you can track your average.

Rack Math
https://itunes.apple.com/us/app/rackmath-barbell-calculator/id1095054017?mt=8

This one is just a calculator for figuring out which plates to put on the barbell. Seems like it's not a big deal, but when you are increment 5 lbs or so every workout it saves you time from doing quick math in your head to calculate 230lbs or whatever.

Seconds
https://itunes.apple.com/us/app/seconds-pro-interval-timer/id363978811?mt=8

This is an interval timer which lets you customize pretty much everything. I use it for HIIT cardio that I do on a heavy bag. There are other interval timers, but I love the customization options available with Seconds.

Apple Watch
This obviously isn't just an app, but it's been cruicial in my fitness journey. I had a Fitbit before, but IMO just tracking steps isn't a true look at how active I am. The three rings of move (calories burned), exercise (minutes of exercise activity) and stand (hours of the day that you were standing for at least a couple minutes) are a more complete picture of activity. I try to close all three rings literally every day. It's also great for tracking heart rate with averages and cooldown periods for workouts to be sure I'm pushing myself. I also use that sometimes to track my rest periods between sets - instead of resting for a set amount of time I rest until my heart rate gets down to below a certain number. I was a big watch guy in the past with at least 20 different watches that I'd switch out every day, and that held me back from getting Apple Watch for a while. But now I just switch out the straps/bands on it to have some variety.

i can track my progress on bench press/deadlift/squat/Overhead Press

okay. Maybe coffee in the morning. Hit the sauce a little on the weekends.



But everything else? Sodas, ENergy Drinks, etc



Are only for fat fucks



Drink water til your piss is clear as the toilet bowl water. Drink water til your annoyed at the amount of times you have to pee in a day

realized that was as big as I ever want to get, lol. Lifted heavy and ate like I used to back when me and my boy Chris called ourselves "super-bulking". I also realized that lifting brutally heavy is just not what I need to be on, anymore, being over 40. Shit is taxing. Wraps, compression sleeves and shit. It was rough on my joints and I knew it would be...I could feel it, the bigger I got. Couple people at work told me I looked "intimidating" and "not approachable". Eh...just something to do. I've been cutting/bulking forever. Now, I'm gonna try to settle in around 215-220 and see if I can reach back to high single-digit body fat. Just to see. Shit is gonna suck, lol. I bought a Bowflex M3 trainer around Thanksgiving and it's hard as FUCK. I like having the ability to get in some serious cardio without leaving the house. Gonna take some legit discipline to get this cut on during the holiday season...but, I'm built for it.

some positives and negatives so far
+ so close to getting that picture-esque scorpion handstand
+ resting/walkaround abs are starting to show
+ trying out some more specific splits rather than just push/pull/legs&abs
- basketball league got cancelled because the organizers suck
- havent started cooking yet lol. i shouldve known better than to think i'd do that

i'm trying to find 10 more lbs from somewhere. but with soccer coming up and the training for it i doubt i'll be able to keep that on.

benched 225 a few times last week. Its getting lighter, but I can still only push out a few singles. My goal is to get to 225 lbs, 5 sets of 5 with ease. Shit is still heavy.

Gaining crazy squat and Deadlift strength.

Going to incorporate more cardio into my workouts starting this week. Playing basketball once a week isnt enough, plus my game has been terribly off with this shoulder injury. Out there shooting airballs. LOL.

Haven't been keeping numbers on the weights that I lift (not sure how much the bars that I own weigh), but steadily going back up. Lower back strain has been slowing me down a bit, but it's getting better.

Been adding in some cardio recently with jogging, although bike riding is my main cardio (gotta do some work the bike tho).

Probably at 200lbs right now, tho I'm tall so it's a skinny-with-muscles 200. Aiming for 210-215 by the end of 2019.

one day.

Luckily I didn't fall too far off after 7 weeks of not working out.

I'm 6'5", and started last February at 395 lbs. I'm down to 285 now. The weight loss has mostly been because of intermittent fasting (started out doing 16/8, and moved to one meal a day or a four hour eating window at most a few months ago.) I mix in longer fasts of 36-48 hours a few times a month. On the exercise side, I lift weights 3-4 days a week (mostly squat, deadlift, overhead press, and bench) and I do HIIT cardio 3 days a week.

The weight loss has been very consistent - every week between 2 and 2.5 lbs with the exception of one week when I was on vacation and it stayed flat. Until 3 weeks ago when I hit my first real plateau - for the last 3 weeks my weight has been the same +/- one or two lbs.

I have around 40 more lbs to go at this point, and I was expecting the rate of loss to slow down because after losing over 100 lbs I know my TDEE (total daily energy expenditure) has changed greatly. I haven't done any calorie tracking at ALL, so I think I'll start doing that to be sure I'm at a deficit.

keep working.

first was a 2 day. now in the middle of the 2nd one, 7 days.

lost about 12lbs total, but I know that's not real weight loss.

been in the gym inconsistently since my job has changed. this is the hazard of having the gym at work.

gonna start running again soon.