Training.

2/5 - bench, pushups, seated rows

T Nation | The Simple Diet for Athletes: "You don't need anyone to tell you that candy, cookies, sodas, junk food, fast food and excess booze are wrecking your body or at least hampering your progress. Actually, maybe you do. That's because there are a lot of hucksters and spineless pleasers out there telling you that this shit is okay "in moderation." They also like to say "there's no such thing as a bad food" because apparently they define "food" as anything you can swallow that won't kill you immediately. Well, they're wrong. Every time an overweight person consumes what we'll classify here as "obvious crap" they're either taking a step backward or temporarily halting their progress. And since many of these foods have addictive properties, moderation goes into the trash faster than junk mail...

Maybe it's time to grow up and stop feeling so entitled to a food reward every time you do your workout. Sure, a few skinny young dudes and heavy steroid users can get away with eating junk for a while, but try staying lean after the age of 30 or 40 when you eat like a spoiled chubby kid every weekend...

If your supplement choices resemble those of a teenager's after hitting the supplement store at the mall, they probably suck. If you're spending mainly on things that contain the letters "NO" or your pre-workout is nothing but stimulants that make you feel tingly, you're doing it wrong. If your favorite brand is a multi-level marketing operation, you can't be helped.  Get rid of the things that really don't work or that do very little and focus on the big-bang supplements that every hard lifter benefits from."

How Quickly Can You Lose Weight? | Mark's Daily Apple: "Everyone knows that slow, gradual weight loss produces the best long-term results and fast weight loss is unsafe and unhealthy. People you know have probably clucked “Oh, you’re losing weight fast now with that low-carb fad diet, but just wait a few weeks and it’ll all come rushing back!” And when you go somewhere like the CDC’s weight loss page, they pat your head for “want[ing] to lose it very quickly” and reassure you that “people who lose weight gradually and steadily are more successful at keeping it off.” It’s become an article of faith that slow and steady weight loss wins the race. 

But is it actually true? 

I searched the literature for support of this widely-accepted weight loss truth. If folks like the Center for Disease Control were saying it, there had to be some evidence for it. Right? I came up empty. 

What little evidence I could find seemed to support the opposite contention: that rapid initial weight loss is associated with better long term weight maintenance than slower weight loss. Just look: A 2000 review concluded that “greater initial weight loss” improves long term weight loss maintenance, even when that weight is lost using extreme diets. A 2001 review concluded that the use of very low calorie diets to spur rapid short term weight loss can be highly effective for long term weight maintenance, provided subjects follow up with a “weight-maintenance program” including physical activity, nutritional education, and behavioral therapy. A 2004 review of the effect of “lack of realism” in weight loss goals on long term weight maintenance found that “higher dream weight loss goals” were linked to greater weight loss at 18 months. There was the paper from 2010 showing that among middle-aged obese women, those who lost weight the fastest were the most likely to keep it off after 18 months. There was also a more recent paper where people who lost weight quickly were no more likely than people who lost it slowly to regain the weight in the long term. Members of the fast weight loss group were more likely to hit their short term weight loss goals (12.5% reduction in body weight) and stick with the program. Even though both groups had regained about 70% of the lost weight after three years, the net weight loss in the fast weight loss group was greater. 

Across most of the available literature, slow and steady did not win the race. The hare usually beat the tortoise. This actually makes sense."

 

Bodybuilding.com - Body Transformation: JoAnn Rivas Regained Her Physical And Mental Fortitude: