The key, I realise, is patience allied with consistency.
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Been really lazy for about a year now, playing golf is the only exercise I get these days.
Need to rediscover some enthusiasm to at least walk more
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It’s been a while,good to have you back.Hope all is well with you and yours.
That’s the hardest one. I limit myself to one drinking day a week now. Usually, it’s on a Saturday/Sunday, whichever day we’re playing, but with the two games a week at the moment I’ve decided to make it for our Champions League fixtures.
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It’s twice a week for me,once out with the wife and the other for a match.I could combine them but then what’s the point in going out for the game if my attention has to be elsewhere. 
During covid it was a lot more so only twice a week is a positive i suppose.It’s unlikely i’m going to reduce it further so i’ll have to watch/do other things to keep the calories away.
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Wtf. Back up to 13st 4lbs in less than a week.
That’s despite a good walk last Sunday, followed by 3 runs in 4 days, 2 of which were over 5k.
Have felt bloated and off a bit all week to be honest. So need to revisit the diet. The running I’ve done hasn’t been comfortable either despite clocking decent times. That 5k time is creeping down. Not as much as I’d like but heading in the right direction.
Fast day 4 today.
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What a relief. Back to 12st 12lbs this morning after the fast. So no real weight loss this week but the fast felt like a proper body reset.
So, I must really up my game on the food front I think.
Still toying with the gym idea. There’s one near me that has 24hr a day access. It’s half way possible to get up half an hour earlier and go before work, but that would really mean sorting the sleep side out and I’d need to be really strict in the evenings. Also the shower question. Just not sure how sustainable that would be and what kind of workouts I should be doing. I’ve been advised against working heavy and being honest I don’t want to bulk at all, quite the opposite.
Climbing is also back on the cards so with luck that’s one evening a week sorted. I’ll see if that’s possible this Tuesday.
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You won’t get ‘bulk’ just by doing some weights, if only it was that easy!
Full body resistance training has a ton of health benefits and quality of life improvements, I’d definitely give it some serious consideration. Even just 2 good sessions a week would be enough.
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Yeah, I used to do loads of it, really got into it and bulked up quite a bit to be honest but lacked any shape and definition. But I’m so out of touch with it these days.
Thing for me is all the stuff I like doing now is better served being as light as possible. Plus I need to avoid moments of really high strain etc. but the benefits etc.
Tips, regime ideas are welcome!
You could start with something very simple:
Kettlebell swings
Goblet squats w/kettlebell
I’d suggest trying out different weight of kettlebells at first, but 16kg will probably be about right. You can use very high reps on those, particularly with swings.
If you want some upper body work, pushups and pullups. If pullups are too difficult/strenous you could use resistance bands to assist you, or just swap them out for kettlebell rows.
cheers, much appreciated. That’s kind of what I had in mind High reps, lighter weights, good form but also making it more aerobic than normal. Working up to those pull ups etc. I can manage tea pot these days but the days of a 110kgs bench press are long long gone.
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Commit to doing it regardless of the sleep and the sleep will come. We’re both at an age where plentiful restful sleep doesnt come as easily as it used to and you cannot hold off doing important shit until that side of life is going perfectly. Commit to doing the important shit regardless and the sleep will naturally improve, especially if the important shit means proper exercise.
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Yeah I’m kind of at the moment where I’ve analysed the shit out of it and will just say fuck it anyway.
Just on the sleep thing, I’ve been reading up on sleep issues with people with CKD. Hormonal imbalances etc. which is another kick in the goonies. Cruel disease this nut hey ho, still fighting. Some melatonin seems to help and I’m trying a really low dose of magnesium with and without it. So far it seems the melatonin seems to working better but I’m really reluctant to be stuck on yet another tablet. Another lesser of two evils perhaps.
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If time is short, perhaps consider incorporating a HIIT workout or two into your fitness regime.
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Lost two more kilos this past week. Motivation to stay the course!
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Read an article that states if you walk/run up and down the stairs numerous times as a daily exercise… The coming down the stairs element is better for you than the climbing them…
Something to do with your heart beating faster on a descent rather than ascent…
Never knew that…
It’s also tougher and more challenging on the knee joint and ankles
Your heart will be beating harder on the descent because you’ve not recovered from the ascent.
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I’ll probably take a long break after that ascent 
Nothing to report other than my runs are continuing to improve. 5km now at 31mins 49 sec.
Still not where I’d like to be but moving there slowly.
Visit to my specialist this Thursday to see where my kidneys are at and to discuss anything / everything. Sleep and I also want to discuss inflammation if I can
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