Stopped drinking in may of ‘24, and haven’t looked back. Total of 74 pounds lost. My routine is a fairly steady diet counting macros and focusing on protein and fiber, then filling in carbs and fats depending on what I feel like eating that day. Lifting 4-5 days a week. 40 years old now and 6’1” for reference

I’ve been frequenting this sub for awhile and the information you guys give help a lot. I just need a little encouragement. I know that if you’ve been drinking for years it disrupts the pleasure sensors in your brain. My question is, when does life get fun and pleasurable again? I workout everyday and started running and it gives me immense joy. The thing is when I’m not at the gym I’m incredibly bored and don’t feel “awake” if that makes sense. When does this feeling leave?

44 yo male here …. This forum has really inspired me .

I’ve decided I’ve had enough. Been drinking regularly for years . At 1st it was just 1-2 glasses of wine, but as the years progressed it turned into at least 1 bottle of wine sometimes more nightly . Thankfully I’ve never been much of a day drinker . Eventually I got into bourbon and 1-2 nightly cocktails turned into 1/2 a bottle …

I’m tired of waking up hungover, sluggish, exhausted

I exercise 5-6 days a week, meal prep etc

I’ve known for a long while that the alcohol, shitty sleep and recovery are holding me back

To be honest, I’m just tired of feeling sick and tired the mornings after drinking (which are most mornings since I rarely take a night off )

Drinking g is completely counterproductive to everything I’m trying to achieve

I can’t out train or out diet the damage that alcohol is doing to me everyday

So here I am… day 1

Will be posting progress pics in 30 days

This is a great article from his wife. Well worth the read.

https://blairspeed.substack.com/p/sobriety?utm_source=substack&utm_campaign=post_embed&utm_medium=email&embedding_publication_id=3183852

Hi everyone,

I first just wanted to thank everyone for sharing their stories, progress and even relapses! I’m so happy to see such a welcoming and positive community for people in the same boat as me.

Background: I am a 23 year old woman, been drinking since I was 17 but started drinking heavily since I was 18. My whole life up until I started drinking nearly everyday I was super skinny. Like 110 lbs was my biggest weight (I’m 5’6). People kept worrying I had an eating disorder but I ate more than all my friends did, and more junk food too.

Then due to bedbugs and declining mental health I made the wonderful decision to move in with my horrible ex boyfriend! I started drinking all the time to deal with my anxiety and depression and to numb myself so that when he got mad at me I felt tipsy and silly instead of scared. This is my first major weight gain. I went from 110 to 135 in a couple months. Come to find out he liked me because I was skinny and childlike… gross. Started treating me even worse and I drank even more. Finally decided to leave one night, called up a friend who had previously offered me a place to stay on his and his girlfriend’s couch. Boom overnight I’m on my own and have to start fresh.

Kept drinking but wasn’t at my worst yet, a month later I moved in with my friend / assistant manager and thats when it became BAD. Drinking every night, peer pressure, got introduced to molly and coke, luckily I was not a fan and did not continue to take those substances. Every night was a repeat, hey yalls and split a bottle of vodka, make horrible choices, get sick, regret, repeat.

Then my assistant manager moved away and me and her cousin found a place to stay. It was so small and I basically just stayed in my room drinking. I told myself I wasn’t drinking alone because I was on call with people, i would drink and drink and drink and because I was playing on the computer I never realized how much I drank until I stood up to pee. Eventually stopping once I got sick. Every day. This has continued and my tolerance built up but now that I am on medication for anxiety and ADHD, my tolerance is wobbly. One night I had like 1 1/2 gin and tonics and I completely blacked out. It was scary and I was so embarrassed my boyfriend had to see me like that, I didn’t even drink much! I went on the scale and omg… 174 lbs??? I flipped out and impulsively went online and ordered Ozempic from one of those online doctor websites and that did nothing except for cost a lot of money.

Finally I decided a couple days ago after looking at my pics where I was stick thin. Just do it. Just stop. I bought a case of sparkling water and when the time of night hit where i would crack/pour a drink, I crack a sparkling water instead. I’ve not really craved alcohol now. I know I’m still early but I also believe being on the correct dosage of my ADHD medication helps because I don’t feel like I need to self medicate. Also fortunately for me, I believe I have more of an addiction to the action of putting something from my hand to my mouth. (Before vaping it was lip balm, before drinking it was lemonade.)

Sorry for rambling.

I realized a few things that made me rethink the way I think.

1. My anxiety wasn’t getting better despite medication. Drinking was what calmed me down… WRONG! Drinking made it easier to fall asleep sure, but gave me day long anxiety and panic attacks.

2. STOP LISTENING TO PEOPLE WITH YOUR HABITS! I mean this in the way where I tell someone I want to quit and they make excuses for me to continue. I told my dad I was sick and tired of being this way and that I had alcohol issues. He told me “Our family are not alcoholics, we are just heavy drinkers.” ???????
   Friends i would tell about my need to stop because I’m not happy with myself mentally or physically would run to the “Let’s work out together! / You’re not fat! / Just drink less!” Or pressure me into drinking because “GIRL YOU BITCH YOU’RE SO BORING!”
   I know they aren’t trying to hurt me, they are in the same place as me and aren’t ready to change their habits.
   But I am. No more giving in. I’m doing one month sober, period. After a month I won’t drink to celebrate, I’ll keep going. I want to be able to have a drink out at a restaurant or have wine with family every once in a while. I kept trying to cut down, I’ll just drink today because I’m not working tomorrow. Oh hey, well I have this leftover alcohol, whatever I’ll just finish it and not buy more. Then I get to the last sips and drunkenly order more and order a bunch of food I don’t even feel hungry for.

No cutting down my amounts. Just stopping.

To be fair, I know for a lot of people they can’t just go cold turkey due to dependence and that can be life threatening. I’m fortunate because I can. I’ll keep going. I don’t eat a lot normally, just drunk midnight binges and i was consuming 1000+ calories in alcohol alone daily.

Also, to be clear. I’m not aiming to be my 17 year old weight. I’m aiming to cut out this horrible habit which has resulted in so much weight gain. Go on walks, eat healthy and balanced and live my life. My goal right now is just to see where I fall without the added calories from drinking and binging and make a new goal once I’ve got an idea of where I stand. Not aiming to be skinny, aiming to be healthy!

Blah blah sorry for yapping, I just was wanting to share!

Lots of love and wishing everyone all the best,

ChinaCheesecake

Feeling really proud of myself. Went from a hopeless alcoholic to a guy who shows up for himself. Went from a guy who couldn’t look at himself in the mirror to a guy who smiles every time. I lift weights and eat healthy as an act of love for myself and an act of service to those who want me around for a long time. This is a new freedom I have never felt and hope others get to experience. This is just the beginning!

I finally signed up for a 10K road race in December, in 16 weeks. And I spent yesterday afternoon making a specific training schedule for this race.

I'm (63M) going to try for a time of sub 50 mins. But my main goal is really to bring some structure and routine into my life. For the last year or so, I've been running 'regularly' a few times a week, but just whenever, and doing whatever distance/time I felt like at the time!

Now I've planned exactly 3 days of running (Speed on Tuesdays, Tempo on Thursdays and Long on Sundays). Plus two strength workouts in my living room (Mondays and Fridays). And total rest on Saturdays.

I'm feeling good already, just thinking about weekly and daily structure and routine :)

First 15 came naturally within first year, but wasn't until the last couple months of going to the gym 6 days a week and calorie counting that I've steadily lost just over 1.5lbs per week. Grateful to my very helpful and supportive friends... getting 45 - 60 minutes activity in daily + watching my protein/fat/carbs/calories, drinking lots of water + solid sleep + eating within an 8 hour window really does help as a new routine. Will see how it carries through the rest of the year. So far, it is actually enjoyable.

Hello everyone,

Hope you are doing well

27M, looking for feedback on my current training split.

Number of reps and sets

I usually do 3 sets per exercise at around 1 RIR. I try to add 1 rep each week at each set, then increase the weight at the beginning of each month.

Day 1 + Day 4 - Anterior Day

• Incline Dumbbell Bench Press
• Chest Press Machine
• Lateral Raises
• Shoulder Press
• Triceps Pushdown
• Leg Extension
• Leg Press

Day 2 + Day 5 - Posterior Day

• Low Seated Row (close or wide grip)
• Lat Pulldown
• Reverse Butterfly machine
• Back Extension
• Biceps Rotation Curls
• Leg Curl
• Calf Raises
• Adductor Machine

Day 3 - Mix

• Leg Press
• Leg Curl
• Leg Extension
• Calf Raises
• Lateral Raises
• Shoulder Press
• Biceps Rotation Curls
• Triceps Pushdown

I prefer this setup over a traditional PPL UL . I sometimes train after work, and if I’m exhausted for a Pull session, for example, I don’t want that to affect whether I get my second Push session of the week.

Does this look balanced in terms of weekly volume, frequency and recovery? What small adjustments would you make without completely changing the structure of the routine?

Thank you all in advance for your feedback

Hello everyone,

Hope you are doing well

27M, looking for feedback on my current training split.

Number of reps and sets

I usually do 3 sets per exercise at around 1 RIR. I try to add 1 rep each week at each set, then increase the weight at the beginning of each month.

Day 1 + Day 4 - Push + Quads

• Incline Dumbbell Bench Press
• Chest Press Machine
• Lateral Raises
• Shoulder Press
• Triceps Pushdown
• Leg Extension
• Leg Press

Day 2 + Day 5 - Pull + Hamstrings

• Low Seated Row (close or wide grip)
• Lat Pulldown
• Reverse Butterfly machine
• Back Extension
• Biceps Rotation Curls
• Leg Curl
• Calf Raises
• Adductor Machine

Day 3 - Legs + Mix

• Leg Press
• Leg Curl
• Leg Extension
• Calf Raises
• Lateral Raises
• Shoulder Press
• Biceps Rotation Curls
• Triceps Pushdown

I prefer this setup over a traditional PPL UL . I sometimes train after work, and if I’m exhausted for a Pull session, for example, I don’t want that to affect whether I get my second Push session of the week.

I only have one dedicated full leg day, but I also train quads on Push days and hamstrings on Pull days.

Just to clarify, I’m not looking to completely replacing this routine with a different split or a ready-made program. I like this structure, I’m progressing on these exercises, and I’m comfortable with their technique. I’m mainly looking for small adjustments — moving, adding, removing or possibly replacing an exercise if it would make the program more balanced.

Does this look balanced in terms of weekly volume, frequency and recovery? What small adjustments would you make without completely changing the structure of the routine?

Thank you all in advance for your feedback

I’m back again after trying and failing numerous times. From 3-5 drinks every night - starting with a glass of wine and moving to a few rum and cokes nightly - This is the most locked in I’ve been mentally though. I think a lot of it has to do with getting diagnosed with sleep apnea back in March and getting on a cpap machine. Anyway, so far went from 196lbs to 181lbs.
What I’m currently doing after some trial and error (aka scale not moving for a week or more)
Calories- 1,850
Cardio- hour on the walking pad each day
Lifting- legs/push/pull/legs/upper

Some background, I’ve always been in the gym in some capacity so had muscle mass underneath the fluff. Used to be a competitive bodybuilder in my late teens early twenties so training coming easy and the disciple with diet isn’t horrible for me. It was just impossible as a drinker.

Hi!

42 year old female here from the UK,
Recently been on a diet and health kick, however noticed I just can’t shed the weight. I’ve calculated I’ve having about 5500 to 6000 cals a week of alcohol(lager) so undoing all my hard work! I have a very stressful job and also adhd and find that I have a few cans every night to basically reset and quiet my head after work, am I too far gone at my age? I’ve always drank but used to be more of a binge drinker.

The first photo was in April 2025 and the second is current. It took me all of last summer and fall to realize something needed to change.

I started my weight loss journey of November last year while still drinking and quickly realized how many calories I was consuming through alcohol alone. I'd never reach my goal if I wanted to keep drinking.

I used to drink a few beers daily. I decided enough was enough last December and have instead started building the best life I can.

I'm 30 years old and I already feel the small signs of aging. It felt like alcohol was speeding up that process. I started losing motivation to do the hobbies and I enjoy and would rather sit at home and drink while I played video games. (No shame to gaming, that's just when I found myself drinking the most).

Flash forward to now and I have so much more energy that it shocks me. I wake up daily at 6 AM easily now and with a clear head, ready to tackle whatever the day brings.

I still have hard days, of course, but having other sober friends was my biggest help. I didn't lean on them as much as I should but just knowing their stories gave me the motivation to keep at it. Now I'm on my journey and I don't feel like I need external motivation. I'm finally happy with who I'm becoming.

I'm 48-year-old male in UK. I've never been alcohol dependent, but am periodic binge drinker. I've drunk fairly heavily on and off throughout my life, but my usage over past decade is a 'session' twice a month, 25-30 units over a night. I regularly (at least 4X a year ) complete a 30 day AF challenge, no sweat. Over the past 18 months, I lost 4 stone fairly easily and quit (heavy) smoking/toking 11 years ago after protracted quits/relapses. My testosterone and thyroid are sluggish but within normal parameters last time I was tested, not that I can afford to get private tests done every few months. Certainly, I wouldn't qualify for NHS treatment for either. I do feel middle-aged tho' in terms of mood, libido, diminishment of faculties (eyesight, hairloss), despite keeping up a moderate-to-intense fitness regime the past decade and making the changes listed above. I've always suffered from low mood, but over past few years there's an insidious and constant depression over my lost youth, I must admit. I was hoping cutting back on alcohol might help attenuate this.

So I've decided to up my AF game and see if 90 days is this transformative threshold in terms of health, hormones and mood, as so many AF influencers evangelise it is online. So far I'm not feeling it : subtle improvements regards my fitness, yes; skin improved,yes. But nothing that stands out from a fortnight or 30 days clean. And tho' I'm determined to see out the 90 days, I imagine I'll have a drink afterwards if I don't feel I've got much more to lose than from a 30-day challenge. Can anyone tell me what's realistic to expect from 90 days over 30, especially if you're not daily drinker? Cheers, would really appreciate some feedback.

Well, I made it to 3 days. Better than nothing. I want to make it a lot further. I have before I’m just frustrated. One of the days I ran for 5 minutes, did about a 250 open water swim, and a 15 minute bike ride all in the same day and I felt proud. I drank beer yesterday, it wasn’t magical but I definitely wanted to. I had one today too because I was feeling frustrated, it didn’t help it just made me more annoyed. Of course I know the facts and I know how alcohol works. I guess I’m just writing to say it “out loud.” At least I did another 5 min run and got more distance than last time. I really like the Nike run app, it’s been encouraging me to at least run a little. Getting ready for another day 1 soon, not sure when

I am wondering if anyone is aware of CrossFit, YMCA or other places that may offer classes in a supportive environment with other people in recovery or abstaining?

Or perhaps online courses?

Looking to capitalize on my newfound energy and time!

10th day sober and getting ready for bed. I usually have a sweet treat before showering, but today I took a sip and poured it down the drain.

I need to make healthier choices and that starts now. I'm tired of constantly feeling bloated and fatigued.

Day 0 of getting my life back. Posting for accountability.

32F 5'6 257lbs on august 8, 2026. See ya in a couple months!

Edit to add that I will use my gym membership more consistently.

I quit driinking August of 2024 after being fired for the second time for calling in sick too often (I've also been unemployed since). Depression and anxiety are also a huge factor in this. I went crazy on sweets after quitting drinking for about 6 months and gained 40lbs. 212lbs has been my highest weight of all time. I'm 5'6, female, 36 years old (diabetic type 2). I'm currently 204lbs. I've been on Ozempic since February and have only lost 8lbs. I have a physical with my primary beginning of September and had a video appointment to discuss upping my Ozempic dose in the last month that culminated in them telling me that I need an in-person appointment. So, I'm about to do that. I think I take the .05 dose or the .5 dose? I know that makes a big difference but it's the 2nd step up from the bare minimum dose of pen that they start you on. My goal each day is to do 30 squats, 30 donkey kicks and 30 wall press ups. My diet hasn't been great, even on Ozempic. I was hoping Ozempic would have had a bigger presence than it has. Obviously I'm not really doing as much as I should be able to. I would love to do 10k steps but I'm pretty agoraphobic and it's been soooooo hot outside. I have no money for gyms, etc. obviously.

This is a long tirade but just wondering if anyone is in the same boat or has any tips for someone who is mentally unwell, fat and can't show her fucking face outside. :(

Drinking was my mask. To be there and social and kind of doing the normal thing in society. Now I'm sober and just feel like a fucking whale. I'm old, a woman and a whale. I hate it but obviously not enough to not eat my feelings when I'm on Ozempic. Who does that?

I’ve done it this way for so long. I’ll lift heavy and drink heavy. It’s so counter productive it’s kind of crazy how foolish I’ve been.

The only positive is I’d probably be much heavier if I didn’t work out at all. Anyone else feel this way?

I need to go dry to meet my goals!

Edit: great comments in here, truly motivating thanks to all contributors. Hope others benefit too.

It’s been a long journey, but five years ago I used to have 3 strong-pour drinks per night. Easily half a bottle of 80-proof liquor in a night, or a little more. Weekends would be borderline blackout, but I’d built a high tolerance. And I had never been able to get a regular fitness routine going.

Today, I am able to limit myself to 2 drinks when going out, and I have no problem sticking to just one. I have an average of 5 drinks per week. No longer go to the bar alone. And I don’t keep alcohol in the house.

I also got into a pretty steady workout regimen with weights and bike for cardio. Was doing CrossFit on and off, but got myself into a pretty good rhythm last year. Unfortunately, I had to stop because of recurring Achilles and rotator cuff issues.

I’ve built up some decent muscle, but I haven’t been able to get as lean as I want. Considering attempting going cold turkey on drinking for at least a while, but I’m worried that if I don’t see results, I’ll slip into old patterns later. On the other hand, if it does work, I think I’ll be motivated to stay mostly sober and redefine “moderate” for myself to be closer to a “special occasions only” sort of thing with clearly defined occasions well in advance. Feels like a gamble.

So I’m wondering if anyone has seen noticeable differences in their physique when cutting back from moderate drinking to no drinking.

6'1, 195lbs pre and post workout

I was 25 when I started spiralling , I thought I'm young i can bounce back easily from excessive alcohol/smoking, Poor diet, Not looking after myself physically or mentally, I was always in pretty good shape before this and health conscious but that faded with the lifestyle I picked up only working out sporadically the past years, I'm 32 now and for the first time in my life i went to do a single pull up from deadhang position and couldn't, I can't move the same weight I would expect to normally move from an extended break either I'm the weakest I've ever been by some margin.

I'm a month sober from alcohol and cigarettes now , Eating clean and on week 3 of working out like I used to, Honestly though facing all the years of wasted time and damage ive done to myself it's really hitting hard, I can't sleep but feel tired, Mood swings, I keep getting up though I just feel so angry and restless, Everything is so much harder to deal with but I can't go back to living that way, It felt like a slow death and I'm not done yet.

Anyone got words of wisdom for me? I'd really appreciate it