What has two thumbs, forgot to do poundstones and now has elbow pain…
Also did a weighted vest walk this morning, only got a 10kg vest, felt pretty light most of the way, slowed me somewhat on some of the steeper hills on the way back.
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Blood test update - tldr I’m a bit disappointed.
@carlbm - Hba1c- 3 months ago 39 (with 42 being pre-diabetic). This time 37 this was my big disappointment, I have been strict in cutting out sugar, I have been strict in the quality of carbs I have (almost always oats, rice or potatoes and always with a protein source) and I have massively reduced carbs overall, over this period I also drank nearly 2 litres of ACV and ate a lot of cinnamon (theoretically improve glucose disposal from my lay understanding). I’ve eaten zero slices of bread in 3 months (previously ate about 4 slices of white bread a day) in that 3 months space I also ate 1 naan bread and 4 pastries (Christmas day and boxing day) - previously pizza was a weekly occurrence. None of this to mention sugar - I ate sweets (candy) with gay abandon previously, and have eaten zero for 3 months.
Honestly I’m shocked at only dropping 2 points, I’m also frustrated with my cholesterol:
3 months ago:
This time round:
Ok some improvements but disappointing that my HDL didn’t come up, @QuadQueen I did increase my saturated fat quite a bit (eating 6-12 large eggs a day and quite a bit of bacon), also ran out of omega 3 and didn’t replace very quick during this period, any hints for improving? I would say I’m not massively concerned, just nice to see improvements.
Kidney “health” improved (likely just stopping creatine and not hitting a big session the day before test:
3 months ago:
This time:
And my blood stuff came back into line:
3 months ago:
Now:
Closing thought, improvements have been made and I’m going to continue to push on this path, losing some fat over the next few weeks and one other thing occurs to me, might be time to drop oat milk (in my coffee) and pick up some berberine, see if I can’t drop a few more points of the hba1c.
Also some of my test came back void so more tests to follow (mostly iron/ferritin status) which was a bit out of whack last time.
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Huh Huh. He said Gay. Huh Huh.
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Don’t be disappointed! This is marker that doesn’t go down fast. Your 3 month progress is great. Just stick with it and it’ll keep going down. For real, do not be disappointed!!
So, my advice would be to definitely back off the saturated fat. I’m less concerned about the eggs, but the bacon for sure. Maybe aim for a max of 3-6 eggs/day and max of 3 strips of back twice a week or less. That should help some. Also, keep taking the omega 3 and replace the saturated fat with heart healthy fats - avocado, olives, nuts, nut butters, and seeds. Trade the bacon out for the avocado at breakfast, cook with olive or avocado oil instead of butter or vegetable oils and maybe try replacing some of the eggs with a lean meat (chicken breast/turkey) or salmon. Work on increasing fiber intake if that’s low - so lots of non-starchy veggies, oats instead of rice, potatoes with the skin on, etc.
Yes to all of this!! Keep on trucking! You’re making progress - don’t give up, just make a few tweaks and keep rolling. I’m here if there’s anything I can help with and keep us posted!!
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Thanks @QuadQueen, just logging a quick sess will reply in full later.
…and err thanks?! @FlatsFarmer - gotta love a bit of B&B!
Quick post drill night conditioning session:
Row - 1km 4:10 casual warm up
Emoms 1 round per minute:
Sandbag over shoulder 50kg followed by Burpee off sandbag: 5, 4, 3, 3, 3
Burpee ring pull-ups: 5, 4, 3, 3, 3
Burpees on hex dumbbells deadlift from bottom of Burpee 30kg DBs: 5, 4, 3, 3, 3
15 rounds total - at the end of last minute:
1 min of Burpees off hex dumbbells clean and press from bottom 12.5kg dumbbells - amrap 10 in 1 min.
Sweating.
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Thanks really appreciate that, I thought 3 months was how long it took, I’ll stay the course (although had a little “break” the last two days ate a couple of slices of bread a few Pringles and a couple of pasties - an awesome invention of the miners in this part of the world, meat and veg inside a pastry container with a crust to throw away and avoid mining contamination - but we don’t throw that away anymore!), so I’ll tighten back up from tomorrow.
Thanks, that’s helpful guidelines, I can drop the bacon the Mrs will be happy she constantly tells me how much the house stinks of bacon.
Those are all a big feature - only use EVOO for cooking, avocados and nuts are in there a fair bit too.
I’ll try!
Will do thanks, that’s an easy win.
Awesome, you’re a great help thanks for the suggestions I’ll do my best to implement and improve!
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I’m so glad I was able to give you at least a little bit of useful information! Just let me know if there’s anything else I can help with - I love feeling needed. lol
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Always!
… More brain picking - I’ve largely avoided pasta, doesn’t seem like the best carb choice, but is it more about what it’s paired with than pasta itself?
Cheese - specifically cheddar (the best), I’ve heard before there is some anomaly with cheese where despite it’s high sat fat content it’s actually fine for cholesterol. Any up to date info on hard cheese/cheddar?
Thanks again!
FM w2 d2 - squats 531
Conditioning: Burpee chins over 10 mins - 55
Squats:
60, 80, 100kg x 5, 115kg x 3, 125kg x 10
Called it early on top set, way early, not sure how I feel about it, kept moving my feet around at the top, got something pinging like a tendon catching and flicking across a bone, in my knee that I damaged a while back, so a mixture of being cautious and, this is the bit I feel bad about, I just didn’t want it. It was a huge mental struggle getting out here today, very little sleep and very busy day, I was nodding off on the sofa again before getting out here, wasn’t the day for a mega battle with the iron, so I’ll take the win… Also my best squat period was hitting 10s on the top set, not killing myself, using 531 progression until I stalled out at 165kg so maybe there is some wisdom in my surrender, can’t say I feel good about it though.
Gs1:
Front foot elevated SS: 20kg x 8 x 3 sets
GHR: 8 x 3 sets
Cable crunch: 80kg x 10 x 3 sets
DB ohp: 20kg x 10 x 3 sets
Ffess was new, went to high first set, reduced for 2 and for 3, doesn’t need a huge elevation, I prefer it to Bulgarians. The rest was fairly bread and butter, just focusing on muscle contractions.
Gs2:
KB somersault squat: 24kg x 15, 20
Standing cable ham curl: 20kg x 12 x 2 sets
Oblique cable kb thing: 24kg x 8 x 2 set
DB Front raise: 10kg x 12 x 2 sets
Wow those somersault squats jump up on you quick, solid exercise even with KB instead of smith machine, thanks @davemccright
Rest of the GS was in all honesty filler, pointless.
Average session overall, nevermind can’t smash every session.
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It’s not the best carb choice because it’s a refined/processed carb rather than a whole grain. Also, a serving size is 1/2 cup and most people eat far more than that when they have pasta. My overall thoughts on it are the it’s fine in moderation - maybe once or twice a week at max and a reasonable portion, 1 cup max. There are “better” pasta options - whole wheat, bean-based (higher in protein), etc. And while these are better, they’re still not a super awesome, everyday, large portion choice.
Cheese is okay, again, in moderation. An ounce or two per day isn’t going to be terrible. The effect on cholesterol is likely highly dependent on what it’s eaten with (this is true of all fats). High fat options combined with carbs = no bueno. Eaten alone or paired with protein it’s likely not going to be as bad. The research shows that high fat foods when eaten with carbs increase LDL cholesterol levels.
Like with all things - too much of anything isn’t good. Moderation is key!! If you like cheese and pasta, it’s okay to have them occasionally, just don’t make them staples and don’t go overboard on how much you have. The devil is in the dose!
You give the most helpful and least welcome advice ever 
Going to go drown myself in a bowl of pasta and cheese as big as my face!
I’m lying… Actually getting an Indian takeaway.
But generally yes I’m avoiding fat and carbs in combo, and funny enough my LDL has reduced (loved peanut butter on toast or scrambled eggs on toast, with lots of real butter of course). Just want that HDL bump and hba1c drop and I’ll feel like I’ve achieved something with the change of eating habits!
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I am nothing if not your favorite fun-hater. lol
The HDL should bump when you lay off the saturated fat and you’re making great progress on the A1C. Keep fighting the good fight!!!
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I’ve been doing them with a dumbbell and man, it is KILLER once you get above about 10 reps or so!
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Random thought/modification of plans.
I’m treading water, which was fine whilst waiting to do a blood test and trying to reduce variables, but doesn’t make for good progress. I’m leanish, but it’s time to push that door hard, give a run at getting proper lean, I want to do this fast, because I hate the process and it’s always something that screws with my head. Thinking of exchanging a meal or two for a shake, then have a healthy meal with the family and then a shake before bed (basically something near the v-diet). I’ll do this until some point in Feb then reassess, a max of 4 weeks. Then get back on the gaining train!
In terms of training there’s an area I’m going to switch up when I get back to the gaining phase - I’m throwing a lot of arm work with FM, but I’m going to switch it up, alternative weeks I’ll be dropping the arm work out of the main sessions and instead adding Matt Krocs crazy arm session in: The 1000-Rep Arm Workout, See if some absurd volume might elicit some growth, my arms have literally not grown in years (16 inch, 16.5 inch pumped), who knows maybe I’m at the genetic limit and have crappy arm genetics, but I’m not willing to accept that, let’s see if volume and food can’t shift the tape.
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Should be w2 D3 of FM but went to train and my Mrs has taken my keys (forgot we swapped vehicles). Taking a leaf out of Pwns book I decided chaos was the plan - I’ve got some bands and a KB in my house, let’s go!
Conditioning:
6c Burpees emom: 10, 10, 10, 5, 5, 10, 10, 5, 10, 10 - 85 total reps, honestly surprised how much my legs were getting fatigued.
KB ohp: 16kg x 5, 16kg + red band x 5, 16kg + black band x 5, 16kg + purple band - push press X2
Gs1:
KB z press: 16kg x 12 x 3
KB rows: 16kg x 25 x 3 sets
Planks x 3 sets
Purple band curls: 20 x 3 sets
S/s
Pike pushups: 10 X 2 sets
KB hammer curls: 7kg x x 10 x 2 sets
Limited time so no rest between sets.
Went into this fasted drank 25g of hbcd during, picked some up with my protein order, will run it during training whilst I’m cutting.
Nice to do this session - not taking the excuse, got something done, not letting perfect be the enemy of good!
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Funny enough, just looked properly at my wife’s keys, turns out there was a garage key on there all along, ah well, made a change!
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I was reading this on my phone with the screen still dim. The top half of “hbcd” and “blood” look awfully similar. Had to do a double take.
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Haha it’s the new peri workout supplement all the influencers are into, didn’t you get the memo?
Or maybe I’m starting a new trend and instead of being the liver king I’m the blood king!
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Also, who’d have thought that replacing meals with protein shakes would make you astonishingly hungry?!
Day 2, and wow, I’d forgotten what hunger felt like, even added water to the dregs of my last protein shake to get extra out of it… Currently having 3 x 50g protein shakes plus a healthy meal per day, might bump that to 4 x shakes.
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I confess I’ve been known to do this as well.
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