Losing 2kg a week that is sustainable with a good diet, gymming 4-5 times a week, that allows me to go out with friends/family and have the occasional treat and a few beers is where I like to be.

I am at the point now where I have plateau'd @ 80Kg, and to drop more, I need to be running 35km a week, cardio sessions, strict diet, beep tests etc (not having much of a life and giving up things I will go back to) which I dont see as sustainable.

I am just focussing on increasing my intensity on the 4 gym sessions I have per week. 5Km in 19min is still my best. To keep it off, it really is a life change though for the long term, not just a few months of brutality on your body. Can you stay off booze for ever? Everyone has to have some sort of an out somewhere to keep them sane.

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Should have bought an STI

In TJs defence this is not his first time round so he's already learnt his lesson.

Worth a mention I was in hospital last week and was hooked up to the machine for blood pressure / heart rate etc. Spun the nurse out when the alarm was going off for low heart beats. Resting heart rate of 42 bpm. Fit carnt.

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Rich - I am very lucky in that I dont need booze to be sociable, relax, or escape reality. I dont need drugs either. Give me some tunes, some bball, and some cars and I am good to go.

I did 14 weeks without, didnt bother me at all.

Was in bali for a week, drunk fuckloads there. Wont drink till my bday party in 6 weeks. Then I will be off it again for about 6 weeks before stereosonic.

Unfortunately I have been through this before. I lost 42kg in 12 weeks, slugged it out big time. Kept it off for 5 months, then did my knee at basketball. A combination of no exercise, and depression related to being cooped up in bed etc meant it all went back on and some. No ones fault but my own. That isnt an excuse, thats a reason. In hindsight I wouldnt have let it get me so down, but thats emotion for you.

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Just want to say to all you guys that this thread is inspiring me to get off my ass and do something about my weight. I'm at my heaviest i have ever been and feeling it. Not much into self motivation, but that will have to change. Diet has changed but the lack of physical activity is bringing me down. Will be getting out there asap. Hope I can keep it up.
Thanks again peeps.

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Oh btw, I have mentioned a few times my shoulder has been a bit tight and sore for a while..

Ive found out I have a torn rotator cuff muscle... for 3 months now..

Whoops.

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Rehab.

No over head or chest exercises for you.

Injury is as common as Subarus with lots of stickers.

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The first time I came to yours, you asked if anything hurt.. it did then, I just ignored it.

But yeah doc said that same, take it easy on the weights for a while. Wont stop me from cardio so its no excuse to take it easy.

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So this is my story (hopefully help with motivation for some of you thinking of getting back into it):

I fall into the older age bracket on here. When I was in my 20's I did gym very hard, ran, boxed, did Choi Li Fut and swam. I would get accused of using steroids (but never have) as I sat around 93kgs at 5'10" but very lean.

At around 31 I started some new study and I didn't train for 5 years. I was 96kgs and all fat by 36. Getting out of bed was hard.

I always promised myself I'd go back to the gym when I finished studying.

About 3 years ago I headed back to the gym - I couldn't jog 2-3 minutes on the running machine.

I quickly dropped to 93kgs but stayed there for a year - via the pinch test I was able to work out I was loosing fat and gaining muscle. Last year I hit the cardio and diet hard and dropped 10kgs to around 83. This year I bulked up for a while (on purpose) and am now cutting and am at 81kgs.

Last night a guy genuinely asked me if I am on steroids at the gym (he is).

Maybe this little story will motivate someone else to get into it and if it does then that's great.

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Did he give you any rehab exercises? They usually don't go too well at fixing themselves and the injury will drag on. Most of the time you should get some resisted internal / external arm rotation exercises with a theraband ( big lacky ) or light weight ( about 1-2kgs ). Try hook up with a physio.

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