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Lose Weight and Get Back in Shape

Several years ago, I was a regular gym rat, but I changed jobs, and it became impossible to keep it up. I went five days a week, early in the morning. I want to get back on that.

I also need to start eating better. Long hours and a lot of job-related travel have gotten me eating a lot of junk food, and I've gained about 50 pounds since I stopped going to the gym. I want to take that off, and put back on some muscle mass.

I already belong to Fitocracy (Hero), and I tried to start up again last year, but I didn't make it past a couple of months. When I was a regular before, I kept a little spiral bound notebook that I used to track my progress at the gym. I wasn't as heavy then, so it was more about knowing how many sets at what resistance I was doing. Fitocracy looks like it will help do that now, especially now there's an Android client!

To get more concrete:

I want to lose 50 lbs, going from 240lb to 190lb (I'm 6'2"). I'd like to lose 8-10lbs a month, which I've done before (several years ago) To that end:

I'm going to reduce my caloric intake by 500 calories a day. I've already started tracking that with the free MyFitness Pal app, which seems to have every food I've searched for in it. After two weeks, I've already lost 5 lbs. I think just being aware of where calories are coming from has helped tremendously. I've never been a fan of calorie counting before, but this app has made it really easy. (And I'm glad of that, as after reading the extra resource links on body recomposition, I'm stunned at how little aerobic exercise helps here, and obviously need to cut back on my calories to get this going).

I'm going to get to the gym at least 3 days a week. I'll do a bit of resistance training, and a bit of cardio (at least 20 minutes). My past resistance training was based on a 3 day split, and I'll start that up again, but starting with a smaller number of sets (2), and lower weight. I don't want to get into the details of the three day split here, but it'll show up in the feed on Fitocracy.

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