Hey guys, tomorrow will be the start of my fifth week of weightlifting, cardio training, and generally getting myself into a shape other than round. It's been at least 25 years since I lifted weights regularly, and it's kind of galling to see how low I have to set the machines in order to do any meaningful number of reps . . . I can recall being able to bench press 230+ as a kid. Now I'm doing 50 to 70 pounds.

Was in the hospital with the Wuhan flu in 2021 for almost three weeks, and it came pretty damn close to killing me. Took over a year to get my lungs recovered to the point that I no longer need portable oxygen on a daily basis. Still take the portable O2 concentrator when I fly though, and my typical O2 levels on a daily basis are 92-95%. So for the couple years I've had even less physical activity than I need and have gotten even more out of shape. My weight has consistently been 280-290 for the past few years, and it finally hit home one day when I went swimming with my daughter ... she was mortified when I took my shirt off for the pool and begged me not to do that again.

So I signed up at Thrive (the Lewisville community center) for a family membership, which is a screaming deal in my opinion, and started on a low-weight, high-rep workout plan. Have been seeing my primary care doctor, cardiologist, and my pulmonary doctor as I do this, as my heart & lungs really took a beating in 2021 and I don't want to burst something, heh. While I can't SEE any meaningful changes when I look in the mirror, the doctors scales tell me that I've put on weight - first time in my life that I've weighed over 300 pounds (holy [censored]!!) But she said that's due to muscle gain, and that any meaningful fat loss will take 4-6 months. But even though I can't see any changes, some of my Wranglers that have been just a bit too tight to wear for the past few years now fit me again - snug, but they fit.

My basic approach is low weights, with three sets of 30 reps. Goal here is more cardiovascular & lung capacity than building big muscles right now. It seems to be working - my resting pulse rate before I started was typically in the 70's or 80's. Now it's in the 60's and even into the high 50's. For comparison, my 'resting' pulse rate just after the hospital was 90-100. Also using the rowing machine, battle ropes, and inclined treadmill in small doses to build up endurance.

One note about using the fitness equipment at Thrive vs a 'professional' gym is that there are so many older and out of shape people using it that I don't feel self-conscious at all. I walked through a couple fitness studios in town first and it's rather unsettling to see everyone in those places who look like professional athletes. I much prefer being in a place where I can go at my own pace and FEEL OK going at my own pace. It's also really nice to have the pools down on the first floor to use afterwards (and yes, I know that swimming is a great way to burn more fat).

Right now, I'm not aiming for any particular weight numbers - my 'targets' are heartrates (active, resting, and how quickly it recovers after workouts), O2 levels, blood pressure, etc. Once I can see visible differences in my upper body, then I'll worry about weight numbers.

Wish me luck guys. I might inflict some selfies on you just to track my progress.

Good luck sir and hang in there. Covid nearly got my wife. She was on supplemental O2 for over a month afterwards.

Good for you! Staying with it is the hardest part

I commend you for trying to get healthier. Your diet (what you eat, not what program you follow) will be most important. There is such a strong correlation between gut health and the brain and body. I've lost 128 pounds, 12 inches off my chest, 28 inches off my waist, these last 2.5 years...and it's been primarily by following a Mediterranean style diet and using intermittent fasting to control what times I can eat, because I have an issue with being an emotional eater. What has worked for me may not work for you, but if you have any questions, please feel free to ask.

Best of luck Zac!
- Consistency is key.
- Throw your scale in the nearest dumpster.
- Let your body be your guide and not your ego. (What you did in the weight room 25 years ago does not matter. What you do today does.)
- Eat to fuel; not because you are bored. Incorporate protein in your snacks.
Enjoy the journey and make it part of the everyday.

Zac, you got this sir! The first hurdle is behind you. You are now onto changing your life for the better. Take it slow, stay consistent, and don't let the small things interrupt you. As above in H2O's post eating to fuel your body is key. When you work out, you might find that you're hungry more often. Snack healthy as you need the right fuel to build / repair the muscles. One thing to add, I found that when I would walk 3-5 miles daily, I would lose weight without even noticing the stress over benefit. Which made it my choice of working out. I found that each walk, I would pace myself faster each time. Maybe one day, I'll be able to jog / run that distance.

Great job so far Zac! After 5 weeks, you are well on the way of starting a brand new habit. For me, that has always been the worst part of getting back in shape.

A note on diet - as you start lifting heavier weights, you may find the workouts make you ravenously hungry. Your body is building muscle, and it is literally looking for materials with which to build. Start incorporating high protein snacks into your daily intake directly AFTER a workout. As soon as possible afterward, like in the car on your way home. For this snack, think something half the size of your fist. 1/4 cup of peanuts, half a chicken breast, one or two boiled eggs... something like that.

Doing this will give you the protein you need WHEN you need it most. It will help your cravings at night and keep you from destroying all you are working for by eating double portions at dinner.

Great job so far! Keep it up!

Great job! Sounds like a lot of steps in the right direction.

Well, last Saturday I decided to see how much I could lift after five weeks of the low weights. Bench press 150, leg press 300. Couldn't do either of those before I started, and it helps seeing that much improvement that quickly. In the meantime, I'm nudging the weights on my regular workout up by 10-15 pounds as I'm able to hit the target reps.

Keeping a jar of dry roast peanuts in the truck like Coff alluded to - yes, it helps to keep my dinner portions more manageable.

Only truly maddening thing for me is that cardio workouts tend to have my oxygen levels drop down to 86%-88%, so that's limiting me so far to about 10-12 minutes at a stretch. When I'm lifting weights, even on really high rep sets, my levels stay in the mid-90's or even go up close to 100%.

I'd think you were sent home with an incentive spirometer (the breathing thingy hospitals use to keep you from getting pneumonia) after your bout with Covid. If not, you might ask your pulmonologist about using one to help strengthening your lungs.

And congratulations!

"Inflict some selfies on you" is a great line!

Keep up the great work sir.

Yes, I was sent home with that - actually had two, one from each hospital. Used them heavily for quite some time, and lung capacity is where it should be. But the alveoli are still scarred up and some may never heal completely, so my oxygen levels are rarely at 100% nowadays

I have been doing a protein smoothie each morning. 1/2 a nanner, 2 scoops protein powder, 8 oz almond milk. ( you ever see a tit on a almond) it gets me to dinner most days. and helps with my protein. I'm to the point of needing to buy clothese that fit. I cant pull the trigger yet. Way to go Zac. keep it up.

Keep it up! Congrats on the progress.

Zac, I applaud you for taking the initiative to improve your health. I did this almost 8 years ago. Lost 55lbs. Eliminated all meds and have never looked back. Just last week, my annual physical said I was in near perfect health. Keep up the good work!

Where I'm at also. 35 pounds down since mid January, and I have a pile of clothes that don't fit at all. I have 15 more to go, so I can't buy anything new yet.

That's awesome Zac. If you ever need a lift partner let me know. I can show you some different things that have worked for me.

I forgot to add to use pumpkin seeds instead of peanuts. Lots of benefit to eating a 1/2 cup a day and they don't have the fat that peanuts do.

Uh, this isn't gonna be like the time that you tried to teach me how to dance?

Well, even though my primary goal is improved lung function - higher lung capacity and higher O2% levels - it's also nice to have easier to measure targets, like 'how much can I lift?"

Have been able to manage 15-20 minutes at a time on the cardio machines before my o2 numbers start dipping too low, and interestingly, my % goes UP when I'm lifting weights. Am able to bench press 3 sets of 30 reps with 80 pounds, and actually did 3 reps of 200 pounds yesterday. Lots of back & 'core' exercises, but some days I've got more "oomph" than others.

But I'm still fat Hopefully that'll start changing too.

Saw your most recent fishing photos and you are looking hawt.

Sounds like you have a plan, stick with it Zac.

I was out of the country for a week but love to come back and read the progress! Keep on keepin' on!

Been seeing my primary care dr every 3 weeks or so, as she wants regular blood draws for labs as all this is going on. Some weird ups and downs on liver & kidney function, and it's distressing to see my weight going UP, but my dr says it's fine with the activity. More importantly, she's much happier with my blood pressure - 115/74 last week's visit.

Cardio activity up to almost 20 minutes at target heartrate before my O2% drops too low (like 86% or less). Getting more comfortable with high reps at higher weights, such as lat pulldowns 3 sets of 20 @ 100lbs vs two months ago doing 3 sets of 30 @ 40lbs.

But, oh, every few days I discover another unknown muscle that hurts like crazy ...

*edit* just got back from the gym today. My dr visit last week I weighed 306. The gum scale said 301 today. Maybe I'm finally starting to shed some fat!

Great report! BP is headed in the right direction. The weight and body comp will take time. You didn't gain it overnight.

Minor suggestion on your lat pulls....make sure you are pulling to the top of your chest and NOT behind your head. Nothing you will ever do in your life from this point forward mimics that movement (behind the head) and it's rough on your shoulders. Specifically the rotator cuff muscles (all 4 of them) including the secondary movers. .

Yes, I remember those 'behind the head' pulls as a kid and they seem stupid now. I'm doing the 'down to the chest' pulls.

My daughter poked at my arm yesterday while we were driving home and said "Dad, you have some muscle growing under all that fat".

Gotta love the tact of an eleven year old

Take her outa your will . . . .

Well, the scale has gone down from 306 to 297. Something's happening ....

Awesome! Rock on and stay consistent!

Cool but don't worry about the scale at this point. Focus more on how you feel and how your clothes fit. At some point you will weigh a little more because your bones and muscles will start retaining some water which is a good thing.

On another note do you like Thrive? I have looked into it. I need to take a tour. Its like a mile or less from my place and I never been in there.

I have a membership at Fitness Connection and I like that ok, but they do not have a pool. I understand thrive has a pool.

Just your general thoughts on the place? Does it get really busy? Fitness Connection gets packed, I go at off peak times to avoid the crowds. I dont like being there when its packed.

And props on the working out! Glad to hear your feeling better... man I was worried about you with that China flu, if I recall it tried to damn near kill you. Glad you are back bud!

Love Thrive. In the summer, it's alot busier because all the kids are out of school. But it's good because it gives all these teens someplace safe to go and be productive with their time - swimming, playing basketball etc

Very well maintained, very clean, professional & courteous staff. Well worth the annual membership fee.

Scale said 294. I can feel the abdominals flattening and firming just above my hips, but they're still covered by this big ol muffin top layer hanging over my belt

If you go to the gym and weight lift. Not weight maintenance.


Eating 8 eggs, a pound of beef, and a Chicken thigh a day.


To include whey protein. Because your target is 200mg of protein.



A perpetual state of pain. Tearing down and build bigger. Tired during later day. Recovery. Chocolate milk.



It takes a huge chunk of your life. You gotta be committed on an another level.