AM:
StepMill 25 mins
Biceps
Foam
PM:
Back
Biceps
Food today:
Eggs/Spinach
Ribeye
Whey Protein
EAA’s
Slice of Ham
Salad
[quote]SteelyD wrote:
[quote]soldog wrote:
jumpin’right into the cardio aren’t ya
my cholesterol responded nicely to fish oil, no white carbs and all kinds of exercise[/quote]
Yeah. Probably the ‘responsible’ thing to do, but damn, would I rather not have to. Last time my numbers were up, I responded well to cardio and tight diet, but I also lost 70 lbs. That’s not my goal or desire at all (ie. massive weight loss). I don’t mind leaning out as a result, but I don’t want to lose much size or strength.[/quote]
How old are you Steely? What is your family history? as in anybody with heart attacks or strokes in there 50’s, 60’s, 70’s?
[quote]SteelyD wrote:
[quote]soldog wrote:
jumpin’right into the cardio aren’t ya
my cholesterol responded nicely to fish oil, no white carbs and all kinds of exercise[/quote]
Yeah. Probably the ‘responsible’ thing to do, but damn, would I rather not have to. Last time my numbers were up, I responded well to cardio and tight diet, but I also lost 70 lbs. That’s not my goal or desire at all (ie. massive weight loss). I don’t mind leaning out as a result, but I don’t want to lose much size or strength.[/quote]
cardio and cleaned up diet does not have to equal strength loss at all, or size loss. I do at points ridiculous amounts of cardio, eat very clean 95% of the time, and continue to make strength gains while keeping cholesterol and bp under check. if I eliminate the cardio and start eating more carbs and unhealthy fats, my numbers look not so good. a lot of it is is how you time your cardio, and how intense you make it
[quote]PeteS wrote:
a lot of it is is how you time your cardio, and how intense you make it[/quote]
Thanks, Pete. Please talk more about ‘timing’.
DJ- My family is pretty long lived actually. 80s-90s for grandparents/great-aunts/uncles. I have one aunt who is diabetic and my dad has had a time with heart/bp etc from an early childhood illness. I’m creeping up on 40.
[quote]SteelyD wrote:
[quote]PeteS wrote:
a lot of it is is how you time your cardio, and how intense you make it[/quote]
Thanks, Pete. Please talk more about ‘timing’.
DJ- My family is pretty long lived actually. 80s-90s for grandparents/great-aunts/uncles. I have one aunt who is diabetic and my dad has had a time with heart/bp etc from an early childhood illness. I’m creeping up on 40.[/quote]
I thought we were the same age, not trying to be the medical guy I am. However I am always here for you guys when it comes to medical questions. My genetics are good on one side bad on the other, so I have issues that cause me to do certain things. Anyway keep up the great work and get a better Avi, looks like you put vaseline on the lense.
[quote]SteelyD wrote:
[quote]PeteS wrote:
a lot of it is is how you time your cardio, and how intense you make it[/quote]
Thanks, Pete. Please talk more about ‘timing’.
DJ- My family is pretty long lived actually. 80s-90s for grandparents/great-aunts/uncles. I have one aunt who is diabetic and my dad has had a time with heart/bp etc from an early childhood illness. I’m creeping up on 40.[/quote]
well, to make it simple, I would include ‘intense’ cardio at the end of squat and dl days, or however you bodypart types are working your lower body these days:) so after squatting, or leg presses or whatever, there include your bike intervals/hill sprints/prolwer/tire flipping kind of stuff. Lower impact stuff like elliptical, walking, etc done on off days or after upperbody work
Pete got it right with the cardio.
On the diet side you need to do some counting of your total calories of where your at then see where all the macro-nutrients fall into play and adjust accordingly. Don’t drop too fast or thats when you start losing your strength.
If your slowly dropping your weight and adding in cardio -your numbers will start getting better–look at it this way in three months your numbers will be the same -trust me- if you do it slowly and gradually opposed to balls to the wall, ease into it. when I see people do this( balls to the wall) 2 these happen they get hurt or quit unless they are training for something really important - like a fight (out of shape fighter) or going through boot camp (slightly different here)
Or maybe hire a good nutritionist to help with your diet-- I reccomend Shelby Starnes.
Hope this helps
Thanks Fischer.
Yeah, nothing drastic so far, just totally dropping sugar and starchy carbs for now. I’ll probably end up doing an A/D type thing allowing myself potatoes/rice on the weekends and maybe mid-week here and there.
Problem is that I’ve gotten lazy with the diet the past year or so-- picking at the kids snacks, eating pizza, lot of bread etc.
I know from my past 30 years of keeping weight off that when I cut that shit, I do well. I’ve just never been this big (from a strength perspective) and I don’t want to lost that. Easing in, for sure.
Definitely trying to keep cals up and keeping an eye on scale to make sure I’m not dropping weight. Anytime dropping carbs considerably takes some adjustment. Just four days now (only carbs from ancillary stuff, peas/carrots, etc) and I’m feeling a drain, but I’ll get used to that.
Additionally, I’ve actually cut my caffeine intake down. I know from my doc and previous bloodwork that my adrenals are shot, so there’s a slippery slope there.
So far, AM semi-fasted cardio 3x/wk, and two hillsprint sessions per week is what I’ve scheduled out for now + cleaning up diet. We’ll see where that goes for a couple months.
Oh, I can talk all day about carb timing. Basically, you have to think of carbs as substance for re-fueling after a workout. You get to eat carbs only when you “earn” them by lifting. Cardio generally does not earn carbs. And when I say carbs I mean whole grains, brown rice, potatoes, yams, and fruit. Veggies are usually free carbs as are chickpeas. Sugar, except in post w/o drinks, should probably go.
By keeping the carbs to the 2-3 hours after a workout, your body will tend to use them for refueling.
If you get the same total calories, it’s impossible to lose weight
If you limit the nasty shit, and control carbs to the workout window, you’ll “re-compose”. Menaing get leaner.
its interesting- how bloodwork works
I see petes does cardio pretty much everyday-
its a smart move- for the bigger athlete
helps with recovery
and blood work profiles
I need to start adding some conditioning stuff back in-
work is active- and I tend not to rest when training and just plough through
but having the baby -or rather being with the baby has slowed me down allot
I think some bike tabatas and bb complexes will make their way back in.
just cant abide the hamster wheels
Dj- what should someone like us look for at 40 for a physical Im closing in on 40
this fall and need a whole physcal bloodwork etc
rule for carbs I go by when trying to lean out is with breakfast, meal before training, post-training shake, and one meal after. Non training days just breakfast (oats mixed with whey, berries).
amazing how sensitive I am to food. I ate a ton of crap mainly on saturday (potato chips, brats, potato salad, cake, etc) and felt sluggish and crappy for next two days
[quote]PeteS wrote:
amazing how sensitive I am to food. I ate a ton of crap mainly on saturday (potato chips, brats, potato salad, cake, etc) and felt sluggish and crappy for next two days[/quote]
Yeah, my fasting lipids and glucose were high. Mind you, the weeks leading up to and the day before bloodwork were just carb debauchery, but still should have metabolized that stuff.
Doc wants to increase insulin sensitivity with supps and diet and do some other tests and stuff. Definitely want to stay away from any statins and that shit.
A good carb meal always makes me want to pass out. I started this ‘bulk’ on the Anabolic Diet and will probably get back to something resembling it.
I hear you on the carb debauchery, that is one thing so hard with having kids. Christ, last night kids mac n cheez was calling to me from the downstair fridge. And you get busy and want to grab something ‘quick and easy’, which to me always means something wrapped in carbs. When I am doing really well I just make most of my meals a piece of meat (steak, chicken, salmon) and a salad with some balsamic vinagerette type dressing. But then I hit phases where the act of chewing, lol, just annoys the shit out of me.
In honor of squat night tonight I have been having a few carbs with every meal. Not a lot, but some… makes eating so much easier, but I know I will feel the need to compensate tomorrow.
Food is hard to do right all the time
summers I always feel like crap, I cant digest big meals
and always feel like I am drinking to much water
mix that in with unpredictable foods at work it gets to be a pain.
craft services is always a big table of basically candy.
I already bring a shit ton of stuff to work
tools ipad or laptop 3 different kinds of meters
more tools usually water - bringing food is jut too much.
being an office monkey I have mainly my laptop and food to haul around, plus gym bag out to the truck in the a.m.
I do get comments about how much food I have/that I am always eating. but looking at me most seem to understand:)
Legzz
A1: LP: 5 x 12-8
A2: Calves in LP: 5 x 15-10
B1: Laying Ham Curls: 5 x 20-10
B2: Leg Extenstions: 5 x 15-10
Walking Lunges: up and back a few times
Leg raises (abs): some x some
Stretchy Hamstrings
Leg lifts (like a dog peeing) for hip mobility.
Lagging Parts Day:
Semi-Fasted (1/2 tsp PB + EAA/BCAA during)
StepMill x 30 mins
Protein Shake (5 min break)
Douchebag Workout:
A1: OH Cable Biceps Curls 7 sets 20-8
A2: Hanging Leg Lifts x 6 sets
A3: One arm cable triceps pushdown (active recovery)
B1: DB Hammer Curls 4 x 15-10
B2: Standing DB Wrist curls 6 x 25-12
B3: DB Rear Delt Raises 4 x 10-15
C: Cable Ab pulldowns
Foam
Hamstring Stretches
Peeing dogs
Stopped on the way home:
Hillsprints:
w/u (2 .25 speed, 2 .5 speed)
8 sprints (full speed, but the last one felt like 1/4 speed and 100 lbs on each leg)
Freaking… Hillsprints.
Was supposed to be incline bb presses, but left rear shoulder is tweaky. Happened yesterday but I didn’t think anything of it. It only seems to be if I press out front that I feel it. I just spotted, then did shoulder presses
AM:
DB Shoulder Presses - 5 sets 10-5, x5, x5
Light db lat raises and stretches between sets.
30 min treadmill
Food. Nap
PM:
Triceps/Upper-Back/Calves
Cable pushdowns: 6 sets 15-8
Dips: 4 sets
Cable Rope P/Ds: 4 sets 15-10
Skull crushers: 1 set (bothered shoulder)
OH Cable Rope extentions: 4 sets 10-8
1 arm reverse-grip cable pulldowns: 3 sets x 15-10 (I really felt these stupid things of all things)
Kayak rows: 4 sets x 6
Face pulls: 4 sets: 15-10
Lat pullowver machine: 4 sets 12-8
BB Shrugs: 8 sets 15-5
Seated calves: 4 sets: 15-10
Everything closed tomorrow, so maybe walk down to the school and do hillsprints.
Took the runts to a local playground yesterday. I did a lot of hanging and pulling myself up from monkey bars and jungle gyms, etc.
They have these things that are like zip cords (for lack of a better description) that are basically a handle on a track at slightly overhead height that slides horizontally for 15-20 feet or so. You grab it and the inertia from your feet swinging sends you to the other side. Adults have to keep their legs up or feet will drag.
I did dozens of those with the kids. Today, my lats and abs are screaming. LMAO! I’m going to bring my straps and a pair of gloves next time 
^ You know Steely sometimes doing things outside of what we normally do, really gives you an appreciation of the human body. You can get so accustomed to certain body movements and muscle memory.