Desperate need of weight loss help

Lukedaman25

New member
Hello, my name is Luke, I am 18, and have been somewhat overweight for a long time. I am 5'11, and 220 pounds. 5th grade is when I started to gain, I was a tad chubby, nothing too bad. Around 8th grade and Freshman to Sophomore year, I noticed I was pretty big and out of shape. My Junior year, I took weight training with one of those "Legendary" coaches that will go down in history, I will definitely remember him down the road. I gained six pounds of pure muscle during a 5 month semester of weight training, and I didn't eat right either, which is why I didn't lose weight. I went through hell and more in that class, and I was considerably fit.

But now, I recently graduated high school, and I'm supposed to be happy I'm out of school, quit my job at McDonald's, which I worked from February to late June. (This added to my weight gain as well, even though it was a short lived job.) So now I have all this free time, and I start college a little under two months from now. Which is, I think, ample time to begin a good work out habit.

I've pretty much been overweight for about 6-7 years. Now that I've wised up and realized my current condition (I have really high cholesterol, getting close to the danger zone), I have to go far out of my comfort zone to lose weight. The problem is, I'm too lazy, and undetermined to start again. I did a work out once, but at 2 am (That's when I am actually awake) and it felt good, but I didn't feel that "fire" or burning sensation to start working out again.

Whenever I wake up in the morning, about 9 am or 10 (I consider this early), I feel pretty weak, and always have a minor headache. I really, really want to lose weight, but I am confused as to what to do to get myself determined. I also live in Arizona, I made it bold to emphasize where I live, because currently it's 100+ degrees Fahrenheit outside, and I can barely step outside without already sweating.

I don't want to keep going, I know I can make paragraphs and paragraphs, so I'll cut it short here, maybe make a new thread elsewhere.

Thank you if you actually read this, it's pretty hard to get all of my problems and issues out in the open.
 
Well, I couldn't find a specific forum to post in, too many specific ones, hopefully this one will do. I need to start with the basic fundamentals of losing weight.

1. Sleep, for an 18 year-old guy with no job and free time seven days a week, how much sleep should I generally aim for? I've been attempting 9 hours, and I want to be able to go to bed at least around late 10-11 pm.
Again with sleep, is it bad to work out late at night, then just change clothes and go straight to bed? Being sweaty and stuff, probably isn't smart to lay in bed immediately.

2. Physical Activity, I'm not really an outdoor type person. I live in Arizona, it's 100+ degrees outside, and I'm not a fan of the sun. But I do love the night, but I don't think I can run. Too embarrassed to be seen in public working out, I probably couldn't even walk because of a nervous disorder. (always feel like someone is watching me, I get paranoid). I have back problems, usually generate with stupid tasks: example, doing dishes. Standing up straight and straining my arms, or bending over, and running a long distance, hurts my spine greatly.
I also use to ride a longboard, for those who don't know what that is, a bigger and longer skateboard. I loved riding longboards, but I was overweight and it looked weird. I also fell a lot, but my back would HURT like crazy after riding for more than 5 minutes straight, or less. I fell back in November 2013, and sprained my left hand, it hasn't been the same since and hurts a lot, so I stopped longboarding back then. I greatly appreciate any suggestions of what to do for physical activity, with my circumstances and whatnot.

3. Dieting, a big one for me, I know my diet is complete crap. But, luckily my mom is helping me a bit. I am a soda addict, but I went two days without soda, decided to have some today cause it was a Saturday :( (stupid idea too). Since I quit working at McDonald's, I don't have as much money, but my mom can help me with that. I plan on ridding of soda completely, I know the damage and calories it has, but I still drink it for some reason. I've gone weeks without it, so I can do it again. I need to stop eating other junk food as well, but I have a serious issue with my diet.
For some reason, nearly EVERYTHING looks unappetizing. This started months ago, out of nowhere, I started to only prefer certain foods. Mostly fast food, but I got random desires for food out of nowhere, like a pregnant woman. I don't know what causes this, but my taste buds are out of whack as well. Some foods don't taste the same, taste bland, or make me feel sick. If anyone can help me what causes this, I would appreciate it so much.
Pertaining to dieting, what should I eat, that's within reach/inexpensive? I guess I shouldn't ask this, I should go to the nutrition section.

4. Health, I have a few health issues. Random headaches, feeling tired almost all the time, except late at night, my back pains, and my stomach problems. My stomach problems is caused by my diet, most likely. I always have stomach pains, and have to poop way too much. I had to go to the doctor and I take these pills, called dexlansoprazole, delayed release capsules, supposed to calm my heart burn down. I also have IBS (Irritable Bowel Syndrome), but this problem is most likely dismissed for now. IBS is caused from stress, school, my old job, etc. I would have intense stomach pains, and I would be forced to run to the bathroom. I think there's more health problems, but can't think of them right now.

5. Mentality/Determination, my biggest issue of them all. I know with the right determination, I could do this. But I can't for some reason, I come up with stupid excuses and I hate it. I need some sort of push, a "coach" or something. My coach in high school was the one who pushed me past my limits, destroyed me mentally and physically, and made me a man. But I don't want to go to gyms or resort to some sort of professionally hired guy. I want to do this on my own, I have weights at home, a lot of them, and time, and enough space. I just need god damn spirit, I lack it for some reason. I'm going through that phase, to question life and etc. I always feel empty, nothing to do, bored.

6. Habits, all I do is watch Netflix/Anime on my computer in my room. I am cooped up too much, I need to develop a new hobby, but what? I doubt you guys can suggest anything, but thanks if you do. I also play too much video games, one thing I loved doing was cleaning my room randomly, or re-arranging it. I have a pool as well, but I have to take out contacts to swim, which is a pain. I also haven't swam in years, literally.

7. Work-out Routines, I generally make up my own from my old workout, so I'll post the entire thing:
From my old weight training teacher, Coach Larish, he had a devious, horrifying workout called "The 300". It was called that because the entire thing is made up of 300 reps.
It starts like this:
1. 20 squat throws (doing a squat while holding a 12 lb medicine ball, throw it vertically when coming up from the squat, and catching it and going back down)
2. 10 pull ups (i used to use rubber bands for them, too weak to do a single pull up, but i dont have a bar at home)
3. 20 kettle bell swings (these were a nightmare, hold a 15 kg, or 33 lb kettle bell, standing in squat form, barely lower knees for a mini squat while dropping the kettle bell between legs while holding the kettle with both hands, then standing up and using your back and all your muscles to fling it up in an arc above your head almost, and dropping it down into a mini squat again, hurt my back so much)
4. 15 dive bombers( i think everyone knows what these are, google image "dive bomber exercise")
5. 20 Dumbbell Lunges ( 10 each arm, hold a 15 lb dumbbell in right arm, put in between leg like kettle bell but only with one hand, left hand behind your back, go down for a lunge with right leg and raise the dumbbell over your head, then return to stance with the mini squat and put dumbbell between legs again, then go down with left leg this time, and raise dumbbell again with right arm, 10 each arm )
6. 15 Deadlift High-pulls (using a 45 pound, or 20 kg kettle bell, stand over it with a ready squat stance, go down for a squat, until your arms reach the handle of the kettle that rests on the ground, then stand up holding it, once straight backed, pull it up vertically to chest level, just below the chin, then go down again and tap the ground with it, and repeat)
That totals to 100 reps, doing 1-6 workouts and with no rest, do it again twice more. Totaling to 300 reps. It's a gruesome workout, it took me 24 minutes of working out to finish it. I was allowed to drink a bit, but not a lot. I got in trouble for doing like, 10 second rests, I threw up twice on the second round of dive bombers. Average finishing time was about 20 minutes or so, and I was about the last person to finish.

I literally had nightmares about the 300, couldn't sleep at night, but it was my greatest accomplishment ever. I hope someone can suggest a good workout for solely losing weight, cardio. I don't care about muscle, I just want to focus almost only on fat loss. So the 300 workout isn't really too good for quick fat loss.

Again, thank you for reading this, and would love to hear any suggestions.

(Yeah this is really long, I am a fast typer so it all happened pretty fast :D )
 
Thanks! I am a pretty fast typer so it all happened fast. I still need to figure out how to start working out though, but I will go browse the other forums to look for a good cardio workout.
 
Alright, I think the first thing you need to do is ease into this. Don't go making drastic changes and focus on consistency over anything.

*Aim for 8 hours of sleep. If you can sleep for 9 hours, then that's even better! If you want to workout at night, you can just take a quick shower (don't wet your hair) and wash your hair some other time. I suppose that will help you sleep better as opposed to working out and going straight to bed.

*For exercise, just do what you can. You should be doing resistance training and add some cardio. Really, just do what you can for your cardio. There are plenty of things you can try, but generally speaking, do something you like and that keeps your heart rate relatively high.

I'd suggest you try shadow-boxing. doesn't require much space and it's a pretty good workout. :biggrinjester:

*Diet.

Alright: ease into this. Start by counting calories and try to make better choices. Try to base your diet around unrefined 1 ingredient foods. (They have generally less calories and are generally better than other stuff). A good place to start would be switching to diet soda or moderate the stuff. Trying to ban foods can cause you to binge.

*Health: I cannot help you on this. I think improving your diet could help you a bit.

I hope someone can suggest a good workout for solely losing weight, cardio. I don't care about muscle, I just want to focus almost only on fat loss. So the 300 workout isn't really too good for quick fat loss.

I really think you should focus on maintaining muscle. If you lifted weights in the pass, chances are you do have a good amount of muscle mass, which you don't want to lose! You're also at a good age and could even build some muscle (don't expect too much) while you lose the fat.

Start by outlining a diet plan. Set a calorie goal and focus on hitting that. If you have any questions, just ask!
 
Hey Luke

I feel for you I can help check out my website
This program I did is the best thing I've ever done I lost 18kg in just 3 months and still losing weight
Cheers and good luck on your journey whatever you may choose
Regards Jacinta
 
Alright, I think the first thing you need to do is ease into this. Don't go making drastic changes and focus on consistency over anything.

*Aim for 8 hours of sleep. If you can sleep for 9 hours, then that's even better! If you want to workout at night, you can just take a quick shower (don't wet your hair) and wash your hair some other time. I suppose that will help you sleep better as opposed to working out and going straight to bed.

*For exercise, just do what you can. You should be doing resistance training and add some cardio. Really, just do what you can for your cardio. There are plenty of things you can try, but generally speaking, do something you like and that keeps your heart rate relatively high.

I'd suggest you try shadow-boxing. doesn't require much space and it's a pretty good workout. :biggrinjester:

*Diet.

Alright: ease into this. Start by counting calories and try to make better choices. Try to base your diet around unrefined 1 ingredient foods. (They have generally less calories and are generally better than other stuff). A good place to start would be switching to diet soda or moderate the stuff. Trying to ban foods can cause you to binge.

*Health: I cannot help you on this. I think improving your diet could help you a bit.



I really think you should focus on maintaining muscle. If you lifted weights in the pass, chances are you do have a good amount of muscle mass, which you don't want to lose! You're also at a good age and could even build some muscle (don't expect too much) while you lose the fat.

Start by outlining a diet plan. Set a calorie goal and focus on hitting that. If you have any questions, just ask!

Dang, thanks for this help, this gave me really great insight. I think that I can cut out soda completely, I've done it before, and I've substituted iced tea for it, but only for now. Maybe I'll be able to only drink water after a few weeks.

The shower tip helps as well, I can just do a quick shower or so. I was thinking of working out at about 9 or 10 pm, then showering, and going to bed at about 11 or 12, waking up at 9ish.

Ok, for the Shadow-Boxing thing, that sounds really cool. I looked it up and saw what it is, and I was wondering, what if I held weights while doing that? 5 pound weights or so, it'd be more of a challenge I think, but I'll start out with nothing. I used to do Taekwondo from 5th grade to 9th grade, and I'm really dexterous and have a quick-wit from that. So I'm good at stances and whatnot, being able to shift, move around, all from my sparring practices.

Any recommended resistance training or whatever that is? I want to focus on cardio, but I'll get some muscle building in too. People think I'm a foot ball player due to my earlier bulk and body shape.

I think everything branches off from two main goals, from my point of view at least: Mental determination towards working out, and my diet. Everything branches from there, my diet I think effects my mind, I always feel sick or something after eating junk food, and don't want to move, I also feel sluggish.

I will have to focus a lot more on consistency, thanks for the reply, this helped a lot.
 
I've also decided to start a warm-up tomorrow night, I believe I should start slow so I'll start out with a decent workout, to get me sweating quite a bit and out of breath.

Another question, I have protein mix, should I drink it with milk after the work-out? Or would that still be unhealthy? I tried to drink it with water, but threw up twice doing so, but still drank it all.

One last question, I will be getting a treadmill soon, probably in my garage or somewhere, I'm not good at running, so is there a certain distance I should aim for? Back when I was "in shape" (When I worked out a lot, was more fit than I am right now, by a long shot), I did a 9:45 mile, and I put 100% effort and more into it. I sprinted the last part, and started to see colors on my last lap, pretty much ran about 96% of the entire mile, or so, walked for a few seconds sometimes. I not only saw colors, almost threw up, and my lungs felt like they were going to explode, couldn't even drink water I was breathing so hard.

So from there, I'd say my mile in my current state would be 12:00 at best, or to about 14:00 or more. How long should I run on the tread mill?
 
The shadow boxing is pretty challenging in itself without the weights (IMO), but if you want go ahead and try it. More power to you!

Here are a few videos that I think are good for illustration purposes;


As for resistance/weight training, I'm not really knowledgeable in that area so I'll pass on giving suggestions. If you have weights at home you can google for a starting routine. If you don't you can look for a calisthenics routine as well.

You did mention an injury, so be careful with what you do and make sure you use proper form.

Another question, I have protein mix, should I drink it with milk after the work-out? Or would that still be unhealthy? I tried to drink it with water, but threw up twice doing so, but still drank it all.

Sure, have it with milk. Just remember you need to fit it into your calories.

For cardio just focus on your heart rate. It doesn't really matter how fast you run (well, it matters, but do what you can!) . I'd say start with 20 - 30 min 3 or 4 times a week. You can do intervals or just steady-state, but if you're just starting I'd say go with steady state at first.

Check the following if you can;

http://weight-loss.fitness.com/threads/14264-The-Basic-Lifts

http://weight-loss.fitness.com/threads/11048-Workout

http://weight-loss.fitness.com/threads/12883-Aerobic-Training-101

If you don't want to lift weights you can just go with calisthenics too (find a beginners routine online).
 
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The shadow boxing is pretty challenging in itself without the weights (IMO), but if you want go ahead and try it. More power to you!

Here are a few videos that I think are good for illustration purposes;



As for resistance/weight training, I'm not really knowledgeable in that area so I'll pass on giving suggestions. If you have weights at home you can google for a starting routine. If you don't you can look for a calisthenics routine as well.

You did mention an injury, so be careful with what you do and make sure you use proper form.



Sure, have it with milk. Just remember you need to fit it into your calories.

For cardio just focus on your heart rate. It doesn't really matter how fast you run (well, it matters, but do what you can!) . I'd say start with 20 - 30 min 3 or 4 times a week. You can do intervals or just steady-state, but if you're just starting I'd say go with steady state at first.

Check the following if you can;

http://weight-loss.fitness.com/threads/14264-The-Basic-Lifts

http://weight-loss.fitness.com/threads/11048-Workout

http://weight-loss.fitness.com/threads/12883-Aerobic-Training-101

If you don't want to lift weights you can just go with calisthenics too (find a beginners routine online).

Ohhh, these look cool. I do have weights at home, from 5 pounds to 70 pounds, in intervals of 5. So I have 5, 10, 15, 20, 25 and so on.

The calorie watching will be a bit difficult, but I'm good at calculating stuff like that, and I can keep a journal of what I eat/drink in a day. What should the maximum/minimum amount of calories I should intake in a day? That'd help me out a bit.

One thing I'm good at is proper form. I really messed my arm up once when I was in weight training, we'd do a deep squat, nearly to the ground, pick up a 70 lb heavy bag and swing it onto our right shoulder, or left for that side, and it was so hard holding it horizontally on my right shoulder alone. Then we'd squat to the ground, holding it, and stand up on the ball of our feet. See, I would stand up on my toes, and my classmates would drill me to not do that, and I learned why. While standing up, I tilted back, and the bag started to slide out of my grip, so I twisted my shoulder at an odd angle to catch it, and it messed me up. It healed fine though, so nothing bad.

After that, I know the shoulder-width apart for squats and other things, straight back, breathing and stuff. Only five months in that class felt like years of experience, it was only a 30-40 minute class or less about five days a week, I will definitely miss it.

Oh, I read those threads you put, I don't have a bench bar or anything like that. Just the dumbbells and a 12 lb medicine ball, that's pretty much all the equipment I have.
 
To calculate calories use this calculator;

http://iifym.com/tdee-calculator/

If you know what your body fat % is, use the Katch-McCardle equation. If you don't, go with Mifflin-St Jeor. Unless you really exercise a lot, don't go too high into the activity level.

Use a 25 % deficit on it and that's how much you should be eating.

Do keep in mind that these numbers are just estimations. Use them as an starting point only. Ideally, if you're losing weight at a decent rate, don't change anything. And any further changes to your calories need to be based on real world results (not what the calculator says).

Two more things;

If you can, track your protein intake and try to hit 1g / LBM.

Weigh your food! Don't estimate!! http://weight-loss.fitness.com/threads/16780-Easiest-Fat-Loss-Tip-Ever
 
To calculate calories use this calculator;

http://iifym.com/tdee-calculator/

If you know what your body fat % is, use the Katch-McCardle equation. If you don't, go with Mifflin-St Jeor. Unless you really exercise a lot, don't go too high into the activity level.

Use a 25 % deficit on it and that's how much you should be eating.

Do keep in mind that these numbers are just estimations. Use them as an starting point only. Ideally, if you're losing weight at a decent rate, don't change anything. And any further changes to your calories need to be based on real world results (not what the calculator says).

Two more things;

If you can, track your protein intake and try to hit 1g / LBM.

Weigh your food! Don't estimate!! http://weight-loss.fitness.com/threads/16780-Easiest-Fat-Loss-Tip-Ever

Alright thanks.

By the way, I did a warm-up type work out, lasted about 10-15 minutes I think, I was covered in sweat, breathing really hard, but not just from the workout. The workout itself made me breathe a bit and sped my heart rate up, but I tried the shadow boxing...

That was awesome! When I was doing the shadow boxing, it felt slow and stupid the first 5 seconds. Then I tried changing my stances like in Taekwondo, sudden movements in other directions. I imagined an opponent, and for some reason, felt a lot of anger rise. When I took Taekwondo, I was the smallest kid in class, and got kicked around a lot during sparring. Now I'm one of the biggest guys, if I still took that class I'd be huge! But while shadow boxing, I imagined that person and got angry from remembering how bad I was, and started to speed up, slow punches, block, and it really made me tired, only 45 seconds or a minute of doing that too.

By the way, so working out five times a week isn't necessary? I don't know when I'll get the treadmill, but I remember you saying to do something 3-4 times a week.
Also, I took these vitamins, called B-vitamins, for Vitamin B, in the morning when I woke up, and I felt pretty energized later. So I'll be taking two of those every time I wake up now, my mom recommended it to me.
 
By the way, so working out five times a week isn't necessary? I don't know when I'll get the treadmill, but I remember you saying to do something 3-4 times a week.
Also, I took these vitamins, called B-vitamins, for Vitamin B, in the morning when I woke up, and I felt pretty energized later. So I'll be taking two of those every time I wake up now, my mom recommended it to me.

Ideally you will be doing strength training 3 times a week (to help preserve muscle mass) and start with cardio 3-4 times a week. You generally just want to do as much cardio as you need to to lose weight at a decent rate (1 - 2 lbs / week or also 0.5 % - 1% of your weight). That way you can slowly increase how much you do as it is needed (if your weight stalls or slows down too much).

But you can do it 5 times a week or even every day if you want. There is no set amount on how much you 'should' do. Just try not to go to a point on which you absolutely cannot add any more. Being able to bump your activity a little when it's needed is gonna help you along the way.

If / when your weight stalls (and assuming this is not water masking fat loss, which can also happen) you can only do two things. You can cut calories a bit or add more activity. But if you get to a point on which you cannot add more activity and you happen to stall, now the only thing you can do is cut the calories back.
 
This is a good article that explains it very well. There's no BS on this one.



Note that the article itself is aimed to bodybuilders, but it explains how everything works.
 
Hi Luke, welcome!

I just wanted to add to good advice here.

Drink lots of water.

You live in a hot climate and you get lots of headaches.

Cut out the sodas and aim for 3-5 liters of water per day.

In regards to your back pain, I'd suggest taking a look at your posture. If you're sitting for long periods you likely have tight hip-flexors and possibly 'forward head posture'. Both of these issues will contribute to your back pain and can also cause headaches. If you can, consider finding a good physiotherapist who can help you diagnose any postural issues. Most can be corrected.

Good luck and welcome again. :)
 
Hi Luke, welcome!

I just wanted to add to good advice here.

Drink lots of water.

You live in a hot climate and you get lots of headaches.

Cut out the sodas and aim for 3-5 liters of water per day.

In regards to your back pain, I'd suggest taking a look at your posture. If you're sitting for long periods you likely have tight hip-flexors and possibly 'forward head posture'. Both of these issues will contribute to your back pain and can also cause headaches. If you can, consider finding a good physiotherapist who can help you diagnose any postural issues. Most can be corrected.

Good luck and welcome again. :)

Thanks for the advice, this seems really helpful. Especially the water part.

I've been slacking off lately, no determination to start, I did that shadow-boxing thing, but it was short lived. I think the entire concept is overwhelming, and I've always been lazy at confronting things, no matter the size. That calorie tracking thing just seems too intense to keep track of, I like math and all, but having to count every calorie of the food I eat is bothering.

I will fix my sleeping schedule first, last night I fell asleep at like 5:40 AM, the sun was rising. I hate it, so I've been going to bed earlier and earlier each day. Tonight will be 2 am. I've also been taking B vitamins when I wake up, and three ibuprofen pills a day in the morning. It doesn't really help with the minor headaches, always wake up with a dull pain in the center of my forehead, above my eyes. It really makes me not want to do anything but lay around all day.
 
I've also been taking B vitamins when I wake up, and three ibuprofen pills a day in the morning. It doesn't really help with the minor headaches, always wake up with a dull pain in the center of my forehead, above my eyes. It really makes me not want to do anything but lay around all day.

This sounds unsustainable in the long term. I used to take regular doses of anti-inflammatories (Ibuprofen, aspirin) for back pain as well as an ankle injury - I ended up giving myself duodenal ulcers and now I can never take any NSAID drugs again.

Ibuprofen is ok in the short term, but if you were my friend I would urge you to find the root cause of your headaches so you can overcome them.

I don't know you, and I'm not qualified, but I'd still be suspicious of postural cause for your headaches. The muscles in your neck can cause a surprising variety of headaches when they are too tight.

Try a google/YouTube search on the sternocleidomastoid muscles in the neck and their association with headaches/pain.

Also, take your time. Set one daily goal that's achievable, and reward yourself for completing it.
 
This sounds unsustainable in the long term. I used to take regular doses of anti-inflammatories (Ibuprofen, aspirin) for back pain as well as an ankle injury - I ended up giving myself duodenal ulcers and now I can never take any NSAID drugs again.

Ibuprofen is ok in the short term, but if you were my friend I would urge you to find the root cause of your headaches so you can overcome them.

I don't know you, and I'm not qualified, but I'd still be suspicious of postural cause for your headaches. The muscles in your neck can cause a surprising variety of headaches when they are too tight.

Try a google/YouTube search on the sternocleidomastoid muscles in the neck and their association with headaches/pain.

Also, take your time. Set one daily goal that's achievable, and reward yourself for completing it.

Dang, you seem always to be right, but I already started. I've stopped taking Ibuprofen now, or any kind of pill, and I managed to wake up at 9:30 AM, only 7 hours of sleep but good enough, and I don't have a headache.

I've also never eaten breakfast in months, literally like three+ months, or more. So I decided to have a bowl of mini wheats with fiber, so I'm feeling pretty good. Been a long time since I had soda, it's like a habit now, not drinking soda.

My physical appearance also helps too. I haven't shaved in a while, and have been unkempt. So I went and got a haircut and shaved, and it made me look slimmer, even though I know I didn't change, it just boosted me a bit.

Also saw a video on Facebook, extremely motivational it's insane. I think I can link the video here

 
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Quick update, I really haven't been active at all, sort of been lazing around, sorta lost. But I went to bed pretty early and got a lot of sleep today, watched an inspirational video again, I felt pumped, put on my old workout shoes that are two years old, barely fit me, and went into my garage and did a hard workout. It was only 15 minutes, but it drenched me in sweat, and I'm really sore. I probably could have done more, but my back is hurting. Not the usual spine pain, a new pain. I might have pulled a muscle in my back doing kettle bell swings, I really haven't worked out in a while and have been inactive.

But this is day 1, I drank protein mix and everything. My soda drinking is a lot better, I went two weeks without soda, and had a thirst buster of it just a few days ago. It wasn't as satisfying as I hoped though, so I might be off of soda now, I went weeks without it.
 
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