[quote]theBird wrote:
How do you do your lateral raises? Seated? How heavy do you go?
[/quote]
Standing. I always tire my delts out beforehand with machine lateral raises for ~8 sets, so by the time I get to the DB work I usually need only the 30s (occasionally the 35s if I’m feeling my oats).
[quote]
Do you ever replace your breakfast of peanut butter with an equivalent amount of nuts?
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Nah–too much of a hassle.
[quote]EyeDentist wrote:
About a year ago, I decided to make a concerted effort to lean-gain some muscle (by ‘lean gain’ I mean run a slight caloric surplus, but not enough to put on much fat). So I checked my body comp (via a full-body impedance device owned by a professional nutritionist friend), did a 3-month lean-gain protocol (ie, ran a slight caloric surplus, along with lifting heavier and with a focus on weight progression). I then re-checked my body comp, and my LBM had changed by only 0.2 lbs (which is within the margin of error for the machine, so I can’t be sure if that pittance-of-a-gain was even real). I was disappointed and crestfallen at first. But the more I thought about it–'a 50+ y.o. guy, with a 50+ y.o.‘s hormones, running only a slight caloric surplus’–the more I realized that, given my situation (meaning age and nutritional status), gaining muscle just isn’t a realistic goal. In fact, merely keeping the muscle I have should count as a win. (At least, that’s what I tell myself.)
Would I like to be bigger? Absolutely. But as you speculated, it boils down to priorities. I’m pretty fat-phobic at this point, and am unwilling to attempt a dirtier bulk on the off-chance it might lead to some muscle gain. Late last year I made another attempt at lean-gaining with an online coach, and in the process put on ~10# fat (which I have since re-shed). I absolutely hated the feeling of gaining fat, and decided to terminate the program halfway through. Like you said–priorities.[/quote]
Now that your goal is to just preserve muscle that you already have, do you think you could get away with less volume with your lifting? Have you tried that and found that you lost muscle or gained fat?
As others have already said, you look great.
[quote]Pantherhare wrote:
[quote]EyeDentist wrote:
About a year ago, I decided to make a concerted effort to lean-gain some muscle (by ‘lean gain’ I mean run a slight caloric surplus, but not enough to put on much fat). So I checked my body comp (via a full-body impedance device owned by a professional nutritionist friend), did a 3-month lean-gain protocol (ie, ran a slight caloric surplus, along with lifting heavier and with a focus on weight progression). I then re-checked my body comp, and my LBM had changed by only 0.2 lbs (which is within the margin of error for the machine, so I can’t be sure if that pittance-of-a-gain was even real). I was disappointed and crestfallen at first. But the more I thought about it–'a 50+ y.o. guy, with a 50+ y.o.‘s hormones, running only a slight caloric surplus’–the more I realized that, given my situation (meaning age and nutritional status), gaining muscle just isn’t a realistic goal. In fact, merely keeping the muscle I have should count as a win. (At least, that’s what I tell myself.)
Would I like to be bigger? Absolutely. But as you speculated, it boils down to priorities. I’m pretty fat-phobic at this point, and am unwilling to attempt a dirtier bulk on the off-chance it might lead to some muscle gain. Late last year I made another attempt at lean-gaining with an online coach, and in the process put on ~10# fat (which I have since re-shed). I absolutely hated the feeling of gaining fat, and decided to terminate the program halfway through. Like you said–priorities.[/quote]
Now that your goal is to just preserve muscle that you already have, do you think you could get away with less volume with your lifting? Have you tried that and found that you lost muscle or gained fat?
As others have already said, you look great.[/quote]
Thanks! I plan on continuing to work out like a man trying to get bigger–to lift as if I have the potential to put on mass. I’m just resigned to the fact that, despite my best efforts, appreciable mass gains may not be in my future. If my efforts lead to no more than the preservation of the mass I already have, so be it.
Since your time with Meadow’s program, do you still use a reverse pyramid scheme on any of your exercises? Or have you switched it up to something more joint-friendly?
[quote]staystrong wrote:
Since your time with Meadow’s program, do you still use a reverse pyramid scheme on any of your exercises? Or have you switched it up to something more joint-friendly?[/quote]
I don’t think reverse-pyramiding per se is joint-unfriendly. Rather, it’s starting a muscle group out with a heavy, FROM compound exercise that is hard on the joints. That, and bodypart splits which don’t allow certain muscle groups (eg, biceps) enough recovery time.
In fact, I do reverse-pyramiding on the second (ie, main strength/hypertrophy) exercise for a given muscle. So, for Chest I’ll start with light, high-rep work (usually pec deck) and limit my ROM to the final (ie, contracted) portion of the movement. I’ll increase the weight over 4 sets, but not to the point where it feels heavy. Then I’ll move on to the main Chest movements for the day, and on these I’ll employ heavier weights (heavy enough to cause me to reach positive failure in the 8-12 rep range). I reverse-pyramid these exercises–will do a couple of warm-up/prep sets, then jump to the heaviest weight I plan to do that day. I will remove weight as needed to stay in the desired rep range. I will limit the ROM to the middle 3/5s of the movement; ie, will avoid both the stretched and locked-out positions.
EyeDentist,
IMHO, this is one of the best training threads I have ever read on this site. I really appreciate the honest , practical methods that have worked for you and the professional and concise explanations. Thank you ,and I hope you continue to share your experience and knowledge.
[quote]idaho wrote:
EyeDentist,
IMHO, this is one of the best training threads I have ever read on this site. I really appreciate the honest , practical methods that have worked for you and the professional and concise explanations. Thank you ,and I hope you continue to share your experience and knowledge. [/quote]
I second this.
I know you have already detailed your nutrition, but I was wondering what a typical days food looks for you? Do you weigh all your food? Do you eat different things for dinner every night or is typically the same?
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[quote]idaho wrote:
EyeDentist,
IMHO, this is one of the best training threads I have ever read on this site. I really appreciate the honest , practical methods that have worked for you and the professional and concise explanations. Thank you ,and I hope you continue to share your experience and knowledge. [/quote]
Thanks idaho! It’s really gratifying to hear that you’ve gotten something out of my ramblings.
[quote]theBird wrote:
[quote]idaho wrote:
EyeDentist,
IMHO, this is one of the best training threads I have ever read on this site. I really appreciate the honest , practical methods that have worked for you and the professional and concise explanations. Thank you ,and I hope you continue to share your experience and knowledge. [/quote]
I second this.
I know you have already detailed your nutrition, but I was wondering what a typical days food looks for you? Do you weigh all your food? Do you eat different things for dinner every night or is typically the same?
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Thanks. I keep a daily log in which I record my weight, food intake and exercise. I’m at work right now, but this evening I’ll post a few days’ worth of diet out of it. To answer your specific questions:
–Fats: PB; occasional egg yolks
–Carbs: Bagels, bananas, maple syrup, grape jelly, Greek yogurt (also counts as a protein), frozen blueberries (in a PWO protein shake)
–Protein: Baked boneless/skinless chicken breasts, 96% lean ground beef, deli turkey, deli pastrami, low-fat all-beef hot dogs, Greek yogurt
–Things I consume a lot of that I shouldn’t: Artificially-sweetened drinks (Coke Zero is my downfall)
–Things I should consume much more of but I don’t: Water, veggies
You’re the first person I’ve ever known to limit protein during a portion of the day. Flies in the face of everything we’ve been told as bodybuilders!
Obviously working for you though.
[quote]Yogi wrote:
You’re the first person I’ve ever known to limit protein during a portion of the day. Flies in the face of everything we’ve been told as bodybuilders!
Obviously working for you though.[/quote]
Actually, if you think about it, from a metabolic perspective what I’m doing (vis a vis restricting protein/carbs to the PWO period) is qualitatively similar to Intermittent Fasting. Both approaches keep insulin levels low through the day (thereby promoting fat utilization), then allow robust consumption of carbs/protein in the latter part of the day.
[quote]EyeDentist wrote:
[quote]Yogi wrote:
You’re the first person I’ve ever known to limit protein during a portion of the day. Flies in the face of everything we’ve been told as bodybuilders!
Obviously working for you though.[/quote]
Actually, if you think about it, from a metabolic perspective what I’m doing (vis a vis restricting protein/carbs to the PWO period) is qualitatively similar to Intermittent Fasting. Both approaches keep insulin levels low through the day (thereby promoting fat utilization), then allow robust consumption of carbs/protein in the latter part of the day.[/quote]
Oh yeah, don’t get me wrong, I understand your reasoning 100%, it’s just a different way of setting it up to anything I’ve ever considered.
I’m cutting currently, but I was setting it up with only a protein shake for breakfast and chicken breast during the afternoons. My thinking was the lack of any “energy” macros would mean increased fat burning, insulin sensitivity, etc., but now I’m wondering if a little fat instead might be more effective.
Don’t you struggle to eat that much protein if you’re only eating it in the evenings?
[quote]Yogi wrote:
[quote]EyeDentist wrote:
[quote]Yogi wrote:
You’re the first person I’ve ever known to limit protein during a portion of the day. Flies in the face of everything we’ve been told as bodybuilders!
Obviously working for you though.[/quote]
Actually, if you think about it, from a metabolic perspective what I’m doing (vis a vis restricting protein/carbs to the PWO period) is qualitatively similar to Intermittent Fasting. Both approaches keep insulin levels low through the day (thereby promoting fat utilization), then allow robust consumption of carbs/protein in the latter part of the day.[/quote]
Oh yeah, don’t get me wrong, I understand your reasoning 100%, it’s just a different way of setting it up to anything I’ve ever considered.
I’m cutting currently, but I was setting it up with only a protein shake for breakfast and chicken breast during the afternoons. My thinking was the lack of any “energy” macros would mean increased fat burning, insulin sensitivity, etc., but now I’m wondering if a little fat instead might be more effective.
[/quote]
Lots of people have had great success with that approach, so there’s no question it works.
[quote]
Don’t you struggle to eat that much protein if you’re only eating it in the evenings?[/quote]
Not a struggle at all. I’m pretty hungry in the evenings, and have no problem getting in ~200 g of protein and 300-400 g of carbs. It feels like I’m eating as much as I want, which keeps my brain from wandering into the ‘I feel so deprived!’ zone (the place where diets go to die).
You do look mighty fine, EyeDentist.
[quote]kpsnap wrote:
You do look mighty fine, EyeDentist.[/quote]
You are too kind, kpsnap. Thanks!
Wednesday August 6 187.4
Breakfast:
1 g fish oil, ASA, MVI
2 tbps peanut butter (@Calories 100, Protein 3 g, Carbs 1 g, Fat 8 g)
Coffee
Worked out at 2P…
Intra-workout drink (redacted)
As soon as I got home. from the gym…
2 x cinnamon-raisin bagel (@Calories 260, Protein 10 g, Carbs 50 g, Fat 2 g)
1/4 cup maple syrup (Calories 200, Carbs 50 g)
Grape jelly (Calories 100, Carbs 25 g)
4.5 oz banana (Calories 115, Carbs 27 g)
(Both bagels were toasted. One was cut into bite-sized pieces, as was the banana; these were thrown into a bowl, and the maple syrup was poured over them. Pure heaven. The other bagel was shmeared with the grape jelly. Also heavenly.)
~1 hour later…
Protein smoothie with 4.5 oz banana, 1/2 cup frozen blueberries, 1.5 cups 1% milk (Calories 565, Protein 60 g, Carbs 63 g, Fat 7 g)
Then my carb window closed for the night. Some time later, I noshed on…
4 oz Pastrami (Calories 130, Protein 20 g, Carbs 0 g, Fat 4 g)
(Eaten with deli mustard–just meat and mustard)
And…
2 x 2 oz chicken breast, 1 tortilla (@Calories 150, Protein 21 g, Carbs 3 g, Fat 4 g)
(The tortilla is a low-carb, whole wheat variety)
Finally…
10 oz 96/4 ground beef (Calories 350, Protein 60 g, Carbs 0 g, Fat 10 g)
(This was cooked on the stove with some Liquid Smoke and various/sundry spices)
TOTALS
–Calories 2750
–Protein 248
–Carbs 296
–Fat 50
Monday August 4 187.6
1 g fish oil, ASA, MVI
11 Peanut butter, tablespoon (@Calories 100, Protein 3 g, Carbs 1 g, Fat 8 g)
(I didn’t eat 11 tbsp of PB for breakfast! I had 3 for breakfast, and the rest were consumed throughout the day.)
Got home from work sometime between 3-4; went for my 1-hr run (which took 65 min this day–hmm…).
Later that evening (unlike after lifting, I’m in no itching hurry to eat after running or conditioning work)…
8 oz 96/4 ground beef (Calories 280, Protein 48 g, Carbs 0 g, Fat 8 g)
2 Low fat hot dogs (@Calories 45, Protein 6 g, Carbs 2 g, Fat 1 g)
(I cut up the dogs and threw them in with the ground beef, which was prepared the same way as above)
Later…
4 oz Pastrami (Calories 130, Protein 20 g, Carbs 0 g, Fat 4 g)
Also, I sipped on decaf all evening to help with hunger.
TOTALS
–Calories 1645
–Protein 113
–Carbs 15
–Fat 102
Thanks for that.
Interesting to see that you don’t consume much protein with the carbs directly post training. Any reasons for that?
Do you measure performance for your running? Any performance related running goals? Do you run with any particular technique? Have you considered doing more interval work for your running days,ie: such as 400m runs or fartelk type training?
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Great information Eyedentist!
I am 48 and started lifting 2 years ago. In that space of time, I probably built 2 or 3 lbs of muscle. At least that’s what I think. However, now that I am cutting down and trying to reveal a sixpack, I’m amazed at how un-massive I actually am.
6ft tall, currently 165lbs, still no six pack. I can bench 180 for reps though. Also, I’m able to manage 12 pullups.
You look great. Please keep the info coming.
Man you’re so detailed in your explanations, this has turned into an AWESOME thread.
Curious, at your ‘strongest’, what were your numbers on some of the big lifts? Bench, Squat, DL, Rows, OHP. And then maybe could you give us some examples of the numbers you use NOW on those lifts, now that you’ve moved on to more joint friendly, pre-exhaust style of lifting?