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FYI, I know that doesn't sound heavy at all but it was all blubber due to drinking and very poor eating habits over the last five+ years. When I started this back in late April, I was at 220 and about 30% body fat. I'm now down to about 22.5%.
 
KrazeeEyezKilla said:
I'm 6'2" and gone from 220 to 197. I want to lose about 10-15 more and get into killer shape. Sort of training for some things.
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Sounds like you're doing a good job Fatty. Well, I'll assume that you've gotten the running shoes and all that. I mean, like real running shoes....and gotten fitted. Because getting correctly fitted shoes is extremely important...especially if you're doing a lot of long distance running.

So, with that said, stop running and...

Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the shin area - for 10 minutes every 2 hours, in order to reduce the inflammation
Avoid weight-bearing activities and keep foot elevated where possible
Self-massage - using arnica oil or anti-inflammatory gel, on the sore spots around the kneestretch 2 - 3 times per day.
Strengthen the quadriceps muscle only when pain-free.
Exercises include:
1) Place pillow under knee, tighten quadriceps, push knee down into pillow and lift foot up. 20 times
2) Repeat exercise as above with foot turned out in order to strengthen the inside of the quadriceps muscle. Repeat 20.
3) Squats. Perform with back against wall. Bend knees slowly to between 45 - 60. Ensure that knee travels over line between bigand second toes. Hold for a count of 5 seconds. Relax slowly. 20 times
4) Step-downs. Stand on step or box. Tighten quadriceps and lower opposite leg slowly to the ground.Ensure that knee travels over line and between big and second toes.Then raise the leg up onto the step,relax. Repeat 20. Increase the number of repetitions in increments of 5 every two days, all the way up to 60 reps.
Stretching - of the quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles
Return to running gradually
Full recovery is usually between four to six weeks
 
KrazeeEyezKilla said:
FYI, I know that doesn't sound heavy at all but it was all blubber due to drinking and very poor eating habits over the last five+ years. When I started this back in late April, I was at 220 and about 30% body fat. I'm now down to about 22.5%.
Click to expand...

I think it's cute how you just rationalized to me. You're like a female with self-image issues.
 
VINYLONE said:
Sounds like you're doing a good job Fatty. Well, I'll assume that you've gotten the running shoes and all that. I mean, like real running shoes....and gotten fitted. Because getting correctly fitted shoes is extremely important...especially if you're doing a lot of long distance running.

So, with that said, stop running and...

Take a course (5 - 7 days) of non-steroidal anti-inflammatory drugs(ibuprofen/voltaren/cataflam/mobic) available from your general practitioner or pharmacist
Apply ice to the shin area - for 10 minutes every 2 hours, in order to reduce the inflammation
Avoid weight-bearing activities and keep foot elevated where possible
Self-massage - using arnica oil or anti-inflammatory gel, on the sore spots around the kneestretch 2 - 3 times per day.
Strengthen the quadriceps muscle only when pain-free.
Exercises include:
1) Place pillow under knee, tighten quadriceps, push knee down into pillow and lift foot up. 20 times
2) Repeat exercise as above with foot turned out in order to strengthen the inside of the quadriceps muscle. Repeat 20.
3) Squats. Perform with back against wall. Bend knees slowly to between 45 - 60. Ensure that knee travels over line between bigand second toes. Hold for a count of 5 seconds. Relax slowly. 20 times
4) Step-downs. Stand on step or box. Tighten quadriceps and lower opposite leg slowly to the ground.Ensure that knee travels over line and between big and second toes.Then raise the leg up onto the step,relax. Repeat 20. Increase the number of repetitions in increments of 5 every two days, all the way up to 60 reps.
Stretching - of the quadriceps, hamstring, iliotibial band (ITB) and gluteal muscles
Return to running gradually
Full recovery is usually between four to six weeks
Click to expand...

Going out to a party so I'll respond more later but thanks for the recommendations. So you know the weight loss isn't from much long distance running. Out of the 75 or so day's I've been doing this, I've worked out probably only about 25-30 days and of those, most has been walking or sprint workouts. I have also simply cut back on my drinking a little, eaten a lot better.
 
Dude, I urge you to get properly fitted shoes. Go to your local running store, get fitted and get some decent shoes...
 
It's seriously useless Viny, bro. He always posts asking for help, yet never takes the elite advice given. Pudgers will do what he wants. I still like the bro though.
 
VINYLONE said:
I think it's cute how you just rationalized to me. You're like a female with self-image issues.
Click to expand...

LOL. It's kind of the opposite actually. I am very confident about my image/looks (except when I see myself in a picture; those are typically reality checks) and liked my gut a lot. But it prohibited me from competitions in which I want to participate at a very high level. Hence, I had to stop being a lazy piece of ****.
 
KrazeeEyezKilla said:
So not Foot Locker where some 16 year old works, you're saying a legit running store with knowledgeable reps?
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Yeah, like a legit running store that will put you on a treadmill to see what your gait is like and recommend shoes from there. You can sometimes get runners knee from over-pronating and that sometimes comes from wearing the wrong shoe.

Pudgers. I like that.

So, Pudgers, do you have a history of asking for help in a certain area and then not taking the advice...essentially wasting peoples time?
 
VINYLONE said:
Yeah, like a legit running store that will put you on a treadmill to see what your gait is like and recommend shoes from there. You can sometimes get runners knee from over-pronating and that sometimes comes from wearing the wrong shoe.

Pudgers. I like that.

So, Pudgers, do you have a history of asking for help in a certain area and then not taking the advice...essentially wasting peoples time?
Click to expand...

Shouldn't that go in the Random Questions thread?
 
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