I hear you mate. I’m fine climbing up stairs, it’s the going down stairs that causes discomfort (and if I exert too much → pain). Physio was frank with me, I need to drop a lot of pounds.
Footie is my main sport/exercise so not being able to do that made me kind of go into my shell and not do much at all. That couple with using food to comfort myself has left me in this predicament.
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Yep!
Going down is ‘harder’.
Not having problems climbing is a good sign.
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I had a similar issue on my right knee right before Covid and eventually sorted it out by the exercise and getting fit. The difference was I was able to play football through that period. That’s not the case with this one.
Lost just over 2.5 pounds this week.
New weight 15st 4Ibs 3/4 oz.
Im 2ibs away from losing 2 stone since 13th June.
I ordered a new LFC drill top from the Adidas range last week in XL and had to send it back for a Large as the XL swamped me so that kind of thing is a really nice feeling.
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I’m currently on holiday and the bike came with me. Managed a couple of early morning rides totalling to about 50km. Nice to be out again but conscious that I’m way off on cycling metrics. Still averaging 22-23km/hr which is ok for where I’m at. Encouraging that my heart rate never got anywhere near peaking too.
All good but everything hurts and its just a barrier to get through. Otherwise, BMW drivers…
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Another 25km today. Feeling good on the bike now. I always used to enjoy rides on warm days and today was just that. Far happier doing this than running. I’m averaging over 23km/hr and thats pretty much within zone 2 and 3 heart rate zones. Plenty of room to improve. Climbs will be the test.
The undercarriage doesn’t hurt as much now either.
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Lost 3/4 of a pound this week. Not much but Ive had a very lazy week. Not sure if its the weather but I cannot get going this week and not done much.
On Saturday evening I had more than 1 beer for first time since taking the Jab - I had 4 and felt OK with no issues the next day but feel if I was to have another night like that id make 3 my limit.
I could’ve had more but I knew Id had enough. Next morning I was worried I was going to wake up either starving and craving rubbish food or have guts ache and be on the pot all morning.
But I got up, had a tea, washed the car then had egg on toast. So all good. I’ve just decided to have 3 not 4 next time as I felt like id had 8 when Id had 4.
New weight 15st 3 1/2 Ibs
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Right I’m using your journey as motivation now. Holiday coming to an end shortly and I’ve managed to get some miles on the bike. Lets see what I can do without gihing myself hyperkalemia.
Oh did another 24km the other day. Too hot being honest but still got it in ok. It included a pretty stiff climb too. Must learn to manage my effort better to avoid bonking.
Do you really want to avoid it though?
Yeah, bonking on the side of the road is a bit embarrassing being honest. Especially in your local area where people know you.
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It’d get you arrested in most places
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Probably facebook posts where I’m at.
not sure if you have seen the news but these jabs are jumping up in price from Sept 1st. The 15ml pen is jumping from £200 to £330.
There are increases for the 5 to 12.5 but the increase for the 2.5 (mine) is going to be minimal.
But today to save money (and use my voucher cos someone bought them using my code) Ive ordered 2 more 2.5ml pens for £240.00.
I start a new pen next week that will last 5 weeks so i dont have to buy another pen for nearly 4 months.
We find out the offical price increase in Sept 1st but pparently the 2.5ml is going up from £93 to £133 so i reckon about £170ish after mark up.
Trump has something to do with the price increases. Fat cunt.
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Started my diet in early February at 120kg. 184cm by the way!
I am now at 92kg.
I am weirdly obessed with my v02 max, it’s gone from about 32 to 43. (Weirdly going down lately to my annoyance).
Have a suit I squeezed into at my heaviest so once I get to my goal weight of 84kg I’ll try it on!
I’d recommend taking body pictures to properly track process but I gather it’s tough while feeling shit about yourself!!)
My workout is as follows and I try to stick to 1500 calories a day with a cheat meal a week (takeaway and pints.)
Opinions welcomed on this workout. Created by ChatGPT funnily enough. I attach the weights I lift for 12x3 too. Would like to increase these as I progress.
Workout Plan (KG Version)
MONDAY – Full Body + Intervals
Warm-Up (10 min):
• Treadmill: Incline 6, Speed 5.5–6 km/h
Machines – 3 sets, 10–12 reps (45s rest):
• Leg Press (109kg)
• Seated Chest Press (39kg)
• Lat Pulldown (45kg)
• Seated Row (45kg)
• Shoulder Press (23kg)
Warm-Up (6 min):
• 3 min @ 5.5 km/h, incline 4%
• 3 min @ 6.0 km/h, incline 5%
Intervals (10 min – 5 cycles):
• 1 min @ 11 km/h, incline 0–1% (push this – close to your max)
• 1 min @ 5.5 km/h, incline 3% (active recovery)
Cooldown (6 min):
• 3 min @ 5.5 km/h, incline 2%
• 3 min @ 5.0 km/h, incline 1%
⸻
FRIDAY – Lower Body + Core
Warm-Up (10 min):
• Stair Climber – steady pace
Machines – 3 sets, 10–12 reps:
• Leg Press (109kg)
• Leg Curl (43kg)
• Leg Extension (57kg)
• Calf Raise (40kg) could higher
Core Circuit x3:
• Plank – 60 sec
• Side Plank (each side) – 20 sec
• Sit ups – 15 reps
Cardio (20 min):
• Rowing Machine – steady pace
Or:
• Stairmaster –
• 10 min level 5
• 10 min level 6
• 5 min level 7
• 3 min level 8
• 2 min level 9
⸻
SATURDAY – Upper Body + VO₂ Max Cardio
Warm-Up (10 min):
• Light Rowing or Brisk Walk
Machines – 3 sets, 10–12 reps:
• Seated Chest Press (36kg) (could go higher)
• Lat Pulldown (45kg)
• Shoulder Press (23kg)
• Biceps Curl (Cable/Machine) (29kg) (could go higher)
• Triceps Pushdown (Cable) (14kg)
Warm-Up (6 min):
• 2 min @ 6 km/h, incline 3%
• 2 min @ 6.2 km/h, incline 5%
• 2 min @ 6.5 km/h, incline 6–7%
Intervals (16 min – 8 cycles):
• 1 min run @ 11km/h, incline 1% (95–100% effort)
• 1 min walk @ 6 km/h, incline 3% (active recovery)
Cooldown (8 min):
• 4 min @ 6 km/h, incline 2%
• 4 min @ 5.5 km/h, incline 1%
OPTIONAL DAY – Pump + Sweat
Warm-Up (10 min)
• 5 min treadmill walk @ 6.0 km/h, incline 4%
• 5 min rowing or stairmaster at light pace
⸻
Machine Circuit – 2 sets x 12–15 reps (short rests: 30–45 sec)
Move through these like a circuit to keep your heart rate up but focus on controlled reps.
-
Leg Extension – (light/moderate, squeeze at the top) (57kg)
-
Chest Press (Seated) – moderate, full ROM (36kg) (could go higher)
-
Leg Curl (Seated or Lying) – control the eccentric (43kg)
-
Lat Pulldown (Wide grip) – squeeze shoulder blades (45kg)
-
Bicep Curl (Bar or Rope) – elbows locked in place (36kg) could go higher
-
Triceps Pushdown (Rope) – slow & steady (14kg)
-
Abductor Machine – feel the burn (40kg) could go higher
-
Calf Raise Machine – full range, pause at top (40kg) could go higher
Use slightly lighter weights than usual — aim for the burn and control, not maximum strength.
⸻
Core Circuit – 3 Rounds (same as Friday)
• Plank – 60 sec
• Side Plank (each side) – 20 sec
• Sit-Ups – 15 reps
⸻
Cardio Finisher (Pick Your Enjoyable Option)
Option 1 – HIIT Treadmill Intervals (10–12 min)
• 1 min @ 11km/h (flat or 1% incline)
• 1 min @ 6km/h (3% incline)
→ Repeat 5–6 rounds
Option 2 – Rowing Machine Intervals
• 30 sec hard row + 60 sec easy row
→ Repeat for 10–12 min
Option 3 – Stairmaster Pyramid (20 min)
• 2 min level 5
• 2 min level 6
• 2 min level 7
• 2 min level 8
• 2 min level 9
• 2 min level 8
• 2 min level 7
• 2 min level 6
• 2 min level 5
• 2 min cooldown
⸻
Cooldown (5–8 min)
• Gentle treadmill walk or cycling
• Light stretching – quads, hamstrings, shoulders, and back
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Update
Am now dead on 15st 3 Ibs.
Lost half a pound. Seems to have slowed down last few weeks but that fine. Cannot keep losing 3Ibs every week.
Ordered a few Nike tops in Large this week opposed to XL - All had to go back - way to big.
Going on holiday in 3 weeks and cannot find anything that fits nice.
Im not a medium more of large medium!
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There is (or will be soon) a “pill” for everything - there are at least 4 on here for the topic in hand..
Am really not sure how to feel about this.
I wonder (OT) if in a few years there will be pills to control your hair and skin colour or ones that make you taller or shorter or ones that allow you to change sex or get cleverer.
Alice (or Pandora), here’s looking at you…
This is an odd article. She is 84 - the definition of a pretty good innings. Despite the weight and troubles associated with it, by 84 most are either already dead or lucky to be alive.
Life is a short, warm moment
And death is a long, cold rest
You get your chance to try in the twinkling of an eye
Eighty years, with luck, or even less
Free Four, Pink FLoyd
Excess weight is one of the key drivers to the extent of chronic disease we have and an even bigger driver of the healthcare costs. Providing patients additional tools to help manage that situation is not a trivial issue. And especially not when the data shows pretty convincingly that the health benefits go far beyond what is expected from the weight loss alone (in very stark contrast to every other class of weight loss drug we have seen before).
I understand this but what are these drugs achieving?
Are they simply punting the cost further down the line or achieving a gain that is needed. I agree that it is not a trivial problem but surely education is better - but clearly that has failed in the context of this hyper consumeristic society.
I would add that these drugs came up though an almost Viagra-like route. Almost. Whereas Viagra was a drug being developed for regulating blood pressure, which had “interesting” side effects, these were being developed to treat obese patients to manage their various disease phenotypes and are now being circumvented to serve a broader consumeristic (and potential medical) based need.
I can imagine that the ultimate drug will be one that allows you to eat as much as you want w/o gaining weight. With that view, these come up a bit short.
Work to do!