rhoag accountability log

[bethdoth]

It's that time of year, the holidays are done and i didn't do so well. I am back up to 201 from a low of 187 last spring. So it is time to hold myself accountable and start cutting again. I am going to have to do it mostly with my nutritional intake because my cardio may be limited with a hip that is bothering me (bone on bone).
I don't have the time for daily updates but weekly should be good. Let the journey back to 187 begin. I am off to the gym to do fasted cardio.

[Back In Black]

I was just wondering the other day where you had got to

Welcome back buddy are you taking anything for the hip, ie MSM?

[bethdoth]

I have been here lurking and just trying to maintain through the summer. Way to many camping trips, festivals, and parties, which equals to much drinking and eating. My workouts over the summer changed too. I stopped doing the 5AM HIIT fasted. I was still working out hard 5-6 days a week and worked out with a trainer for 6 weeks. I think this year will be a bit more difficult for me because last year I started at 224 pounds and did not like how I looked. Right now at 201 I still look damn good compared to most 52.5 year old men in Wisconsin. But I am not at the standard I want to be. Time to get the 6 pack back and drop about 4-5% body fat.

I still do that Ab workout you gave me when I just started on this forum and have passed it on to many of guys. I could never gets good Abs till I started doing that workout.

As far as the hip goes, through the year last year it got worse and worse. So I went and got an xray then an MRI. A couple of bone spurs and the cartilage is breaking down, the docs answer was a steroid (Cortisone) shot. That helped for about a month. Other than that I just take a couple aleve and glucosamine. If you know of anything else that might help with the aching that would be great.

So my plan is to go back to fasted HIIT 2-3 times a week, lift 2-3 times a week, Intermediate fasting, and get my diet back to 50% protein, 30% carbs and 20% fat. And only drink alcohol one night a week. Time for my excel spread sheet again.

[tarmyg]

I still do that Ab workout you gave me when I just started on this forum and have passed it on to many of guys. I could never gets good Abs till I started doing that workout.

Ok, so you got my attention here, what could be that amazing?

Thanks
~T

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Trophy Husband - a countdown timer
Follow my personal story here on this blog: An honest journey

[GirlyGymRat]

Ok, so you got my attention here, what could be that amazing?

Thanks
~T

---

Trophy Husband - a countdown timer
Follow my personal story here on this blog: An honest journey

Me too curious!!!!

And welcome back. It's always nice to see folks return to get back on track!!!!

[bethdoth]

Nice to be back and I feel motivated and ready to uncover my 6 pack again. Here is the workout that will transform your ABS! http://forums.steroid.com/lifting-te...l#.URLFViggGc1

[bethdoth]

This pic was June 1st 2013. I had no ABs prior to Jan 2013. I started in January at 26% BF and was down to about 13% in this pic. Gotta get there again. Did a 30 minute ab workout and 45 on the elliptical after work yesterday. paid for it last night...bad night of sleep with my hip aching.
Attachment 147427

[RaginCajun]

i know you can do it, watched you do it last time

i feel ya with the pains!

[bethdoth]

I know this is a nutrition forum. Did you notice in the pic they (younger guys) are mowing grass with a beer in hand using a golf cart? Maybe that is why I am the only one not wearing a shirt! People always ask me do you even own any shirts LOL? Ya i'm that guy, but I figure at 52 if I can still run around with no shirt on and make guys 1/2 my age start asking me questions then good on me! In the last week I have had 4 guys and 1 girl ask me about fitness and what I do. I provide them with my foods list, a doc to determine TDEE, an excel spread sheet to track what you eat, and that ab workout.

Thanks for the vote of confidence 00ragincajun! 112 days till we go to Jamaica...gotta get lean.

[RaginCajun]

I know this is a nutrition forum. Did you notice in the pic they are mowing grass with a beer in hand using a golf cart? Maybe that is why i am the only one not wearing a shirt!
Thanks for the vote of confidence 00ragincajun! 112 days till we go to Jamaica...gotta get lean.

yeah, the pic looks like it is from Talledega or something!

[bikeral]

Hey rhoag. Looking good man. Let us know what you are doing and how your progress goes.

[bethdoth]

Back workout today. Diet was good cod, brown rice, eggs, protein bar, protein shake, green beans, tuna and one 12oz soda. I finished my workout with this guys row machine pikes with a push up between each 3 sets of 30 is tough. I need to try those windshield wipers. 12 Minute Six Pack Abs - YouTube

Thanks bikeral.
The one pic was at the AMA races in Elkhart Lake Wi.

[bethdoth]

Well, so far so good 196 this morning. At the gym at 5AM for some HIIT. I think I need to change my diet a bit or maybe I am over supplementing? I did my 5 min warm up then 15 sec as hard as I can go, 45 sec rest (10 times to 15 minute mark) then I maintained a 147 BPM heart rate after the 15 minute mark. About the 28 minute mark I started to feel a bit nauseous and had to stop. Showered up and then one the way to work ate a protein bar and felt better.

[bethdoth]

194 this morning. At the gym at 5AM for some HIIT then i'll be back to lift after work.

[GirlyGymRat]

Progress!!!

[bethdoth]

So far so good I haven't had to change my workouts much... just diet. But I am going to have a set back soon. I am scheduled to have my left hip replaced on Feb 3rd. In the long run it is the right decision to get it done now. The weather is cold and crappy and I want to be pain free for the summer. My plan for the 3-4 weeks I am limited is to make darn sure I am eating 500 to 600 calories below my TDEE. I plan to change my workout times so that my daughters boyfriend that works out at the same gym can get weights for me and load the bar for me. I should be able to lift, maybe just not be bending over picking up 70 pound dumbbells. I anticipate being pain free and able to kick up my cardio within 5-6 weeks after replacement.
My bodyfat may be a bit higher than what I wanted it to be for my vacation to Jamaica in April, but I plan to be ripped by Country USA in June.

[bethdoth]

Ok 11 days since surgery and all went well. I am cleared to go back to work next week, walking without any cane, crutches etc.. almost full range of motion in my hip. I had my follow up with the doc yesterday and he said I could start taking all my supplements again!

Funny thing is since I have been sitting on my butt doing nothing, I have been eating about 1300 calories a day and most of it protein, good carbs and bcaa's twice a day. I have lost 11 pounds and 1.5 inches off the love handles.... go figure? I have been back to the gym 3 times since surgery and did chest, back, shoulders and arms with light weights and high reps with some machines mixed in.

Doc said I have to wait another 2 weeks before getting back on the elliptical but he did say I can do stationary bike with light resistance and build my time and resistance slowly.

Bottom line is I still have plenty of time to achieve my goal, but don't want to push the new hip to hard yet.

[RaginCajun]

Glad to hear that you had a safe surgery

Look forward to your progress!

[Icy]

Yeah man you need to be cautious of your hip. Hope you have a full recovery and can go 100% again

[bethdoth]

Had a very good shoulder work out and did my physical therapy at the gym this morning. 12 minutes on bike and 5 on elliptical then stretched and did all the exercise the therapist wants me to do. Then did a 40 minute shoulder workout with a bit lighter weights and tried to keep weight off left hip.
Icy look up ASI hip replacement it's not as bad as the old method and all muscles stay intact (don't get cut), recovery is way faster. I will not push till about the 5 week mark, but then I have to get my cardio back.

[bethdoth]

Ok 8 weeks out from total hip replacement. Almost back 100%. In the past week I have done a full leg workout lighter weight with more reps, have done shoulders, chest, arms, back, and my favorite Ab workout twice. Also back up to 35 minutes on the elliptical at one level below before replacement (13/14 vise 15/16). Weight is at 194. Mild swelling after workouts. Need to get my food intake back in check, but overall not to bad.

[hellomycognomen]

I hope I can look like you when I reach your age. Mighty buff man.

[bethdoth]

hellomy,
Thanks! Only pushing 53 in July. I feel the key is to build muscle early in life 18-30. That muscle will carry you a long way through the times that you slack off.

[DontTaseMeBro]

Great job on the rehab. Its easy to lay back and make excuses about taking it easy, especially when it hurts. You definitely prove what can be accomplished when you man up and get after it. Keep up the good work.