This probably belongs in the health and fitness section, but I thought I'd share it here in case someone who could benefit isn't frequenting that forum.

In December of last year I weighed 222lbs. I had high blood pressure. Wasn't sleeping. Had zero energy and felt like I could have a grabber any day. I was taking pills to sleep and pills to stay awake. It was ugly. I'm 35.

Today I feel like a million bucks and weigh 191 lbs on my way to 175. That's 31 pounds basically since January 1st.

I decided I had make a change. Below is the plan I wrote for myself in December:

Goal: My primary goal is to get healthy, feel great, and increase longevity. My secondary goal is to lose weight and look good.

Step 1 was to get in shape to get in shape.
Before you start this training regimen it is extremely important you spend at least 1 month getting in shape to get in shape. I spent all of December on items 1-4 below. I didn't lose any weight during this time.

1. Start slowly on cardio and lifting and get your body into good enough shape to be able to do an aggressive workout without getting hurt. If you get hurt (which I have done multiple times in the past) you�ll fall off the wagon and not get anywhere. If you jump right into the workout below you will wind up getting chaffed legs, sore muscles, and feel like you are dying while doing the work outs.

2. You must break any and all refined sugar addiction. This one factor is perhaps the single most challenging aspect of getting in shape. Addiction to refined sugar creates a massive almost insurmountable obstacle to weight loss and getting yourself healthy.

3. Break the addiction to processed carbohydrates. This would be any sort of �white� carbohydrates such as white rice, pasta, or bread.

4. Break any other unhealthy food addictions you may have. (Example alcohol).

The Routine:
Wake up: I wake up to a sunrise simulation alarm clock. The light turns on very dimly at 4:30 am and is at full brightness at 4:50 am. I usually wake up to this light sometime around 4:45 am. I quickly brush my teeth and then start my workout. (I'm fortunate to have a small gym in my basement)

Fasted Cardio: Each morning at about 5:00 am do 30 minutes of fasted high intensity interval cardio. (See note on intermittent fasting below). I usually use an elliptical because its low impact, but I occasional substitute running, treadmills, or bikes. I spend about 5 minutes warming up and then I alternate between 90% effort for 1 minute followed by moderate effort for 1 minute. I�ll do this for the remaining 25 minutes of my work out. High Intensity Interval Training generates the same effect on the body as if you did the entire workout at 90% effort. It burns fat far more efficiently and drives up human growth hormone and testosterone. (Lots of youtube videos on the benefits).

Strength training: I strength train 5 days a week. On MWF I focus on upper body. I follow an old weight lifting rep/weight guide I got from my high school football coach. Upper body days include: Bench press, lat pull down, and arm curls. Tuesdays and Thursdays I do lower body. This includes leg lunges, leg extensions, and a 4 minute ab/core work out. (Leg lunges/squats are extremely important as doing so doubles HGH levels (Human growth hormone) which dramatically increases muscle growth. Total strength training time is roughly 15 minutes.

Sauna: After each workout I sit in the sauna for 15 minutes. Amongst other benefits this decreases stress, aging, and all-cause mortality. https://www.youtube.com/watch?v=NChyDtupmkk.

Cold Therapy: During my post workout shower at the end of my shower I will turn the water on as cold as it will go for at least 2 minutes. This reduces depression, improves the immune system, increases testosterone, and perhaps most importantly improves mental toughness. If you can force yourself to stand in cold water at the start of the day you�ll be able to force yourself do about any other unpleasant task throughout the rest of the day. It�s all about will power. https://www.youtube.com/watch?v=GShvGXwaijg

Mindfulness Meditation: While doing cardio, in the sauna, or in the shower practice some sort of meditation. This could be prayer, mindfulness or 5 minutes of being grateful, 5 minutes of being still, and 5 minutes of thinking of others. I like to rotate. This practice improves mood, decreases depression, and sharpens mental focus. I�m primarily doing this in the sauna. During the sauna sit I listen to and practice guided mediation. Right now I�m using an app called, �Head Space.�

Supplements: I freely acknowledge that this portion of my routine is perhaps the least grounded in actual science. There are many studies that have shown there is little if any benefit in supplements. There is zero doubt in my mind a robust healthy diet is the best way to get micro nutrients. That said given the rigor of my current training program I view supplements as a relatively cheap insurance policy to make sure my body has everything it needs to be successful. However, based off my own research here is my current daily intake of supplements:
1. Men�s one a day multi-vitamin.
2. Krill oil. (Omega 3 deficiency is ranked as the 6th highest killer in America). Reduces risk of heart disease, lowers bad cholesterol, increases good cholesterol, promotes weight loss, improves memory, and improves the immune system.
3. Sulforaphane: Early research this chemical could be a wonder compound that reduces the risk of cancer and increases longevity amongst a myriad of other benefits. I currently get sulforaphane from two sources. 1. The supplement brocomax and broccoli sprouts I grow at home and consume on salads. Home grown broccoli sprouts are by far the best source of sulforaphone. https://www.youtube.com/watch?v=zz4YVJ4aRfg
4. Magnesium: As much as 80% of the population is magnesium deficient. Magnesium increases energy, improves heart health, and reduces anxiety.
5. Low Dose Aspirin: Reduces inflammation and cuts the risk of heart attack. (Probably not a good option for most healthy folks. I�m only taking it because of a strong family history of heart problems).
6. Ciltep: I�m taking this experimentally as a nootropic. Probably not a good idea to take this.
7. NAD+: I�m taking this experimentally as well to improve cell regeneration and increase energy.
8. Fiber: I take a dose of fiber daily to improve digestion. It also aids weight loss and improves cholesterol.
Breakfast: Most days I�m having a protein shake for breakfast. I use 0% milk, protein powder and powdered supplement called livefit superfood blend.

Lunch/Dinner: I try have at least one salad a day for either lunch or dinner. The other meal I keep healthy with a healthy mix of fruit, vegies, and small portions of healthy meat. I don�t follow any specific diet, but in general its veggie heavy and low carbs. (Abstain from refined sugar and alcohol).

Water: I try to drink a gallon of cold water every day.

Intermittent fasting: My first meal every day is my protein shake which I usual consume with the supplements around 7am. My last meal of everyday is my dinner which I usually consume around 5:30pm. This means that every day I�m fasting for 13.5 hours. (5:30pm to 7am). It also means my workouts in the morning are fasted. This drives ketogenic fat burning and increases lean muscle mass. https://www.youtube.com/watch?v=-R-eqJDQ2nU&t=370s

2-a-days: Here�s the part a lot of folks are not going to like. Monday � Thursday I do a second round of cardio after I get home. Depending on my schedule I try to do 30-45 minutes. It�s not fun, but massively accelerates weight loss. I started 2-a-days only after I had gotten into good enough shape to be able to handle the extra physical exertion. The whole plan will still work well without this step.

Sleep: I�m trying to sleep between 7-8 hours nightly. While water is allowed while fasting, I try to avoid drinking any after my last meal to cut back on having to get up and [censored] at night. This improves the soundness of my sleep.

Cheat Day: If I�ve done well for the week. (Lost at least 2 lbs) I�ll allow myself a cheat day on food. Typically it�s either Friday or Saturday. I try to avoid getting crazy, but I�ll eat whatever I want. Typically for me this is pizza and a beer or two on Friday night. Saturday morning I�ll have a nice breakfast and some carbs for lunch. Maybe a hamburger. Saturday night I�m back to my healthy eating habbits.

Final thoughts: I use a Fitbit to keep track of my daily steps and I also use Myfitnesspal to keep track of my calories consumed. At the end of the day weight loss is 100% about consuming fewer calories than you burn on a daily basis. 31lbs down. 16 to go. Get ya some.

I really did have good intentions of reading this. Made it through the first paragraph and realized it is just too much. But anyway, I lost a lot of weight by switching from Bud to Bud Light. Also I eat a lot of chicken now. I think I lost a couple of waist sizes just over the past couple months (from eating mainly chicken).

I got a workout just reading this.

Good stiff, J. Congrats. I started a regimen pretty similar to yours for the same reasons September 2016. My results surpassed my expectations and I continue to exercise and lift minimum 3x per week (come hell or high water). I�m 50.

I had no intentions of reading it. But had nothing better to do while eating this can of Vienna sausage with tabasco as a pre lunch snack. Your plan sounds pretty good.

Glad for you for being able to stay on it-

And you have a basement?
Didn�t know anyone had those in the south?

I'm on a temporary sabbatical in the north.

I'm addicted to "health and exercise," and always have been.

I've done a lot of different kinds of workouts and physical activities.

The hardest workout I've ever had, EVER, is giving up the foods that I've loved as a kid. I still haven't done that yet, but luckily, I'm in good shape and have no belly.
The joint aches, well, that's another thing, but age has something to say about that.

Addendum: Getting the "mind" in shape might actually be harder than giving up food favorites.

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Good job. Keep it up.

I'm into fitness.... fitness sammich in my mouth for lunch

Which one?
Schtick got me thinkin'...

...hmmm

inspiring
hard to give up drinking too

Great work!! I've made major changes in my diet around Jan 3 this year when I got my annual physical results back. And the doctor told me basically make major changes or in 15 years you're going to have a heart attack or a stroke. I've not been doing the workouts like you. Mostly diet but I'm down 23lbs and droped my cholesterol from 273 to 195.

Keep us posted! Maybe the mods will move this to the health and fitness section where there is less traffic it'll stay near the top and you can keep us updated on your progress!

Way to make a plan and stick to it! I've got about 15 more pounds to lose and I've kind of plateaued so I'm going to have to start getting on the exercise like you are to get down to 200 which is my goal. But I'm 6'4 I'm guessing based on your goal you're not quite that tall. But anyway I wish you a lot of luck man way to make a plan and do it!

I was out as soon as you said to give up carbs and rice and stuff.