Old guy making a comeback...

[tbody66]

There are two types of deadlifts, tradational deads are for the back and are (arguably) the most overall traumatizing and effective exercise for the entire body, Stiff Legged Dead Lifts are for the hamstrings, and absolutely the single most effective exercise for that bodypart. Deadlifts are one of the core powerlifts in the olympics and weight lifting competitions and do not involve the hamstrings much, if at all. SLDL's only work the hamstrings and glutes.

[tbody66]

I actually didn't mind the cardio, my wife has been doing am cardio every since she started exercising, so it was nice spending the time with her. I certainly don't push myself too hard, but I'm really going to see what I can do if I do my absolute best in all three areas for three weeks without a cheat. (Lifting/dieting/cardio) And, in case you didn't know, I've only done cardio about ten days in my whole life, combined (thirty years of lifting)

[RaginCajun]

I actually didn't mind the cardio, my wife has been doing am cardio every since she started exercising, so it was nice spending the time with her. I certainly don't push myself too hard, but I'm really going to see what I can do if I do my absolute best in all three areas for three weeks without a cheat. (Lifting/dieting/cardio) And, in case you didn't know, I've only done cardio about ten days in my whole life, combined (thirty years of lifting)

the cardio actually gets addicting. start doing that with the wife everyday and you will see. i think i have done more cardio in one week than you have done in your entire life! haha! i wish i could go hardcore for 3 weeks but no way with all these christmas parties and family events!

[tbody66]

5:30 am wake up, drink 16 oz water with one caffeine tab and a bayer am(aspirin plus caffeine )
Pee (sitting down)
Weigh-in (naked) 186.0 lbs
35 minutes on the bike (treadmills all full) 10 miles total at a level 3, 200 cals burned with an average heart rate of 145
Home and drank a raw fruit smoothie (blended in my vita-mixer) grapefruit/lemon/carrots/banana/whey protein shot/vitamin c/pom juice/plum-smart juice 32 oz approx 300 cals w/60 carbs/15 proteins/ 0 fats
3 cups of coffee (sugar free vanilla syrup and a cinnamon stick) NO SUGAR (yes GB you read it correctly- NO SUGAR)

[SlimmerMe]

I've only done cardio about ten days in my whole life, combined (thirty years of lifting)

MY GOSH! Glad you are going to start cardio to help your heart if for any other reason...

the cardio actually gets addicting. start doing that with the wife everyday and you will see. i think i have done more cardio in one week than you have done in your entire life! haha! i wish i could go hardcore for 3 weeks but no way with all these christmas parties and family events!

Cardio is addicting and for the this post? well all I can say is STAY SAFE and try to get some cardio in as much as you possibly can....

5:30 am wake up, drink 16 oz water with one caffeine tab and a bayer am(aspirin plus caffeine )
Pee (sitting down)
Weigh-in (naked) 186.0 lbs
35 minutes on the bike (treadmills all full) 10 miles total at a level 3, 200 cals burned with an average heart rate of 145
Home and drank a raw fruit smoothie (blended in my vita-mixer) grapefruit/lemon/carrots/banana/whey protein shot/vitamin c/pom juice/plum-smart juice 32 oz approx 300 cals w/60 carbs/15 proteins/ 0 fats
3 cups of coffee (sugar free vanilla syrup and a cinnamon stick) NO SUGAR (yes GB you read it correctly- NO SUGAR)

HIP HIP HOOOOOOOOOOORAAAAAAAAAAAAAY!!! TBODY has become a WARRIOR! LOVE IT! Just love it! Proud of ya~

[RaginCajun]

5:30 am wake up, drink 16 oz water with one caffeine tab and a bayer am(aspirin plus caffeine )
Pee (sitting down) (hahaha- i know who this was directed at!)
Weigh-in (naked) 186.0 lbs
35 minutes on the bike (treadmills all full) 10 miles total at a level 3, 200 cals burned with an average heart rate of 145
Home and drank a raw fruit smoothie (blended in my vita-mixer) grapefruit/lemon/carrots/banana/whey protein shot/vitamin c/pom juice/plum-smart juice 32 oz approx 300 cals w/60 carbs/15 proteins/ 0 fats
3 cups of coffee (sugar free vanilla syrup and a cinnamon stick) NO SUGAR (yes GB you read it correctly- NO SUGAR)

sounds like a good morning and you got to spend time with the wifey! if you are wanting to cut even more, why all the fruits? i understand the vitamin aspect of it but wouldn't replacing that with a multi-v and some oats help out with all the sugar from the fruits? just a suggestion

[tbody66]

Thank you, we will see, this had better work!

[SlimmerMe]

Thank you, we will see, this had better work!

O Ye of Little Faith.....

and you are welcome.

ps: IT WILL WORK!

[tbody66]

I am not concerned about the macro break-down, and my wife and I have been on a smoothie kick since we watched the "Fat, Sick and Nearly Dead" video.

Just had lunch - 32oz of water with no ice. Now I'm heading to the gym for my weight lifting portion of todays exercise plan.

[RaginCajun]

I am not concerned about the macro break-down, and my wife and I have been on a smoothie kick since we watched the "Fat, Sick and Nearly Dead" video.

Just had lunch - 32oz of water with no ice. Now I'm heading to the gym for my weight lifting portion of todays exercise plan.

i figured that the wife was having one as well. you are lucky to have a woman to share that with! so the only food you have had today came in the form of your smoothie???

[tbody66]

i figured that the wife was having one as well. you are lucky to have a woman to share that with! so the only food you have had today came in the form of your smoothie???

I am truly blessed. My wife is a nurse with knowledge in the area of nutrition and lives a healthy lifestyle.

1:30 pm Workout Chest/Shoulders/Triceps/Calves

5 minutes on the treadmill at 5.5 speed

Flat Bench Press warm up followed by three sets of 8 reps with 225lbs
Incline Dumbbell Bench 40lb x 15 reps, 50lb x 13 reps, 60lb x 11 reps
Upright rows 70lb x 9 reps(plus the ez-curl bar, probably a 15lb bar), 50lb+bar x 15 reps, drop set 70lb x 9 - 50lb x 9 - 20lb x 15
Tricep pushdown (reverse grip) 60lb x 17, 90lb x 15, 110lb x 11, 150lb x 7
Toe presses, drop sets of 21's (7 reps toes in heels out, 7 reps heels in toes out, 7 reps toes and heels the same) 180lb, 150lb, 120lb, 90lb

Followed by:

Protein shot 110cals 1 carb/26 prot/0 fat
Lo-Carb Monster 16oz 20cals 6 carb/0 prot/0 fat

So, up until this time of day the only caloric intake I had was from the smoothie!

[RaginCajun]

I am truly blessed. My wife is a nurse with knowledge in the area of nutrition and lives a healthy lifestyle.

1:30 pm Workout Chest/Shoulders/Triceps/Calves

5 minutes on the treadmill at 5.5 speed

Flat Bench Press warm up followed by three sets of 8 reps with 225lbs
Incline Dumbbell Bench 40lb x 15 reps, 50lb x 13 reps, 60lb x 11 reps
Upright rows 70lb x 9 reps(plus the ez-curl bar, probably a 15lb bar), 50lb+bar x 15 reps, drop set 70lb x 9 - 50lb x 9 - 20lb x 15
Tricep pushdown (reverse grip) 60lb x 17, 90lb x 15, 110lb x 11, 150lb x 7
Toe presses, drop sets of 21's (7 reps toes in heels out, 7 reps heels in toes out, 7 reps toes and heels the same) 180lb, 150lb, 120lb, 90lb

Followed by:

Protein shot 110cals 1 carb/26 prot/0 fat
Lo-Carb Monster 16oz 20cals 6 carb/0 prot/0 fat

So, up until this time of day the only caloric intake I had was from the smoothie!

no way you could have had a sustainable energy level thru your workouts with just that! i can barely make it thru the day having 5 meals at this point and all you have had is a shake??? what is your theory behind starving yourself???

[tbody66]

Honestly I have a pretty solid will when I choose to. I didn't feel low on energy at all during this particular workout. People post on here all the time lifting in the am fasted, what's the diff?

[RaginCajun]

Honestly I have a pretty solid will when I choose to. I didn't feel low on energy at all during this particular workout. People post on here all the time lifting in the am fasted, what's the diff?

i guess if you are getting all your nutrients/macro's post workout, then i guess you are fine. just wondering why one would go so long without fueling. you may want to supplement with some BCAA's during this time to help preserve muscle going into your workout. i can do cardio in the AM fasted but i cannot lift weights fasted, feels as if i am about to throwup the entire time, no fun!

[Back In Black]

Honestly I have a pretty solid will when I choose to. I didn't feel low on energy at all during this particular workout. People post on here all the time lifting in the am fasted, what's the diff?

I'm not so sure that that many people lift when fasted. Cardio yes, lifting no.

Good luck with the next few weeks hoping it gets you back on track.

[Papiriqui]

Well i do fasted weight lifting without 1 single issue, except sometimes a little sleepy but if i sleep good i have fantastic workouts

[Back In Black]

Well i do fasted weight lifting without 1 single issue, except sometimes a little sleepy but if i sleep good i have fantastic workouts

You do eat something before lifting, right?

[Papiriqui]

You do eat something before lifting, right?

Now after you suggested to eat but before i wasnt and had excelent workouts just as i do now!

[tbody66]

Today wasn't the "template" for every day the next three weeks. If I deprive myself day one, and let my body know who is boss, then I can eat moderately the rest of the three weeks and my body thinks it is being treated like royalty. I normally don't even think about working out under-nourished, but the smoothie was still fueling me that late in the day.

[tbody66]

Another Great Day!!!

5:30 am wake up, drink 16 oz water with one caffeine tab and a bayer am(aspirin plus caffeine )
Pee (sitting down)
Weigh-in (naked) 185.6 lbs (down .4 lbs from yesterday)
35 minutes on the treadmill 1.9 miles total at an incline of 1.5 and an average speed of 3.7, 190 cals burned with an average heart rate of 120

Home for two eggs 140/10/0/12
Oatmeal plus fixin's 255/4/45/9
coffee w/stevia in the raw/cinnamon stick and sugar free vanilla syrup 0/0/0/0

[RaginCajun]

sounds like your gettin after it! i thought i was going to read: smoothie and 64 oz of water for dinner! haha! just pickin. look at you go with all that cardio, you must be burnt out!

[tbody66]

I am purposing to be all in, hardcore for three weeks, right up to Christmas day! The cardio isn't anything to brag about, but a major milestone for me!

My wife made a chicken breast/eggplant/tomato kind of casserole or something. So, best I can calculate here's my lunch numbers.

Wife's dinner thingy 310/4/37/30

[RaginCajun]

that sounds good to me! who knows, you may get hooked on the cardio bandwagon!

[SlimmerMe]

that sounds good to me! who knows, you may get hooked on the cardio bandwagon!

Wouldn't that be great.....I hope so...time will tell.....

[tbody66]

Maybe, anything's possible.

Workout Back/Biceps

Pull Downs 120lbs x 8, 135lbs x 8, 150 x 8, 165 x 8
Seated Rows 165 x8, 180 x 8, 195 x 8, 210 x 8, 225 x 5
One Arm Dumbbell Rows 70 x 8, 80 x 5
Dropset dumbbell curls, 35x8, 30x8, 25x8, 20x8 Did a second set but only 5 reps with each weight the second time through
Dropset Seated Machine Preacher curls 60x7, 50x7, 40x7, 30x7, 20x7, 10x7

Meal afterwards 12 oz V8 70/3/0/14
One bunch of Celery when I got home and only water since

[RaginCajun]

workout looks good!

[tbody66]

Well the meal posted above (post #685) was my last meal. I fasted through the rest of the day.

I stayed up late last night and skipped cardio this am as well.

10:03 am, wake-up, 16 oz of water(drank this before weigh-in) along with caffeind tab and bayer AM
Pee, sitting down
Weigh In 183.6 (down exactly 2lbs from the day before)
2 cups of coffee with Guava for sweetner 2tsp 120/0/32/0
one 12 oz can Dr. Pepper Ten 10/0/2.5/0

Workout: Legs

Squat 45x5, 135x5, 225x5 progressive warm-ups followed by 5 sets of 5 reps with 315lbs

SLDL's with just the 45lb bar 11 reps supersetted with toe presses 120lbs x 25 reps (two sets of these total)

I did not lack for energy at all during this workout and every rep my hip went below my knee!

[--->>405<<---]

Hey tbody sorry i havent been on here in the last day or 2 but if u chek post 646 ull see i have been here and posted.. U def have my support my man

I must say ur diet seems a bit difft from what im used to seeing... I may have missd it but i didnt see where u developd ur diet and macros based onLBM ??

It also appears u dont eat 6 meals/day.. I tell u thats really helpd me cuz i usually dont ever get real hungry whi h is when i run into danger of going to krystal and getn 6bacon cheese krystals with mayo and ketchup only and a chili cheese fry not that ive fantasizd about tat...

Glad to see ur doing fastd cardio.. I try to do it at least 4 days up to 6 days /week... Now that im not as fat as befkre i must admit i dont make 6 days like i used to as much but i always get 4... For 45 mins... I think that combined with 300g protein for me and only 100g carbs in first 3 meals has given me the best environment for fatloss and muscle retention...

[Papiriqui]

TBOOOOOODYYYYYY you are the man, i did the 21's calves today and mu calves were literally on FIREE! Dude that was a w/o, started w/ 360 lbs but i couldnt finish, did like 18 instead of 21, dropped weight to 180 and did 3 sets and WOOOOW, each time i finished a set i didnt know whether i wanted to cry, jump, run or kill myself.

Thanks for the great advice, keep them coming lol.

Good job on the diet and workout, cant wait to see the results you will bring!!

[tbody66]

Great news all. I don't even know where to start!

Yesterday I didn't eat anything except popcorn last night with wife while watching a movie (the movie was "Christmas with a capital C" - Good stuff!) I had some broth late in the afternoon and it gave me diarrhea, so I thought I'd weigh lots less this morning, but I drank lots of water so as not to become dehydrated and that with the elevate sodium levels from the broth made me actually be up .4 lbs this am.

So I go to the gym and do 32 mins on the treadmill, at a 2.5 incline with a speed of 3.2. I burn 180 cals, go almost 2 miles and my heart rate averaged 108.

I stepped on the scales and weighed 184.4 (shorts, unders and tank top) but my BF was down to 16.8%.

Based upon exactly one week ago this very day, here is the difference!
12/01/11 vs 12/08/11
bodyweight 186.6 - 184.4 down 2.2lbs
bf% 22.0 - 16.8 down 5.2%
fat 41.05 - 30.98 down 10.07 lbs
muscle 145.55 - 153.42 up 7.87 lbs

[Back In Black]

Great news all. I don't even know where to start!

Yesterday I didn't eat anything except popcorn last night with wife while watching a movie (the movie was "Christmas with a capital C" - Good stuff!) I had some broth late in the afternoon and it gave me diarrhea, so I thought I'd weigh lots less this morning, but I drank lots of water so as not to become dehydrated and that with the elevate sodium levels from the broth made me actually be up .4 lbs this am.

So I go to the gym and do 32 mins on the treadmill, at a 2.5 incline with a speed of 3.2. I burn 180 cals, go almost 2 miles and my heart rate averaged 108.

I stepped on the scales and weighed 184.4 (shorts, unders and tank top) but my BF was down to 16.8%.

Based upon exactly one week ago this very day, here is the difference!
12/01/11 vs 12/08/11
bodyweight 186.6 - 184.4 down 2.2lbs
bf% 22.0 - 16.8 down 5.2%
fat 41.05 - 30.98 down 10.07 lbs
muscle 145.55 - 153.42 up 7.87 lbs

Dude, how are you testing bodyfat? Bio Electrical Impedance or calipers? Did you do your first test last week after a cardio session too?

[SlimmerMe]

Treadmill....32 minutes.....Grrrrrrreeeeeeeeaaaaaaaaaat!

[tbody66]

Will get you my breakfast and lunch numbers when I get back from the Pizza Hut.

[--->>405<<---]

tbody ur a NUT!!

[tbody66]

Breakfast
2 eggs 140/10/0/12
Oatmeal 150/2.5/27/6

Lunch
Salad w/ranch dressing and bacon bits 490/51/7/1

[tbody66]

have the bio scale at the gym. No, this is the first time I did the test after cardio.

[Back In Black]

Well, not that I want to poop on your parade, but those things are particularly sensitive to even the slightest change in circumstance - food, drink, heart rate, exercise. So, if you normally get measured, for example, as soon as you wake and then you get measured after a cardio session where you have sweated (even a little) and drank water, then the results will be way different.

Try it next time you do an am cardio session, measure before and after and see what difference you get.

On the plus side, weight is down and looks like you have some consistencty and dedication back in your training and diet and I am gonna watch this transformation closely!

[SlimmerMe]

I am gonna watch this transformation closely!

ME TOO~

Looking forward to it....

[tbody66]

Normally I would measure monthly using the bf scales at the gym and those I do consistently after a weight training session. I also know that my good friend Twist has stated how he can manipulate his personal numbers through a variety of ways and I am not stupid enough to believe that I have lost 5.2 percent bodyfat in 156 hrs. The big unknown here, and this can not be proven to any degree because there has never been an actual case study to prove it. Muscle Memory, I have always had a great amount of that, and I usually get back into shape faster than most. So if you take into consideration that I was say 16 bf and then laid off for 4 or 5 months because of my tendonitis. Gained 20lbs of fat and lost 10 lbs of muscle, then strictly hit the weights for a month and a half then get serious about my diet and even do cardio, it is possible to make more of a difference than most. So I will stick with my current plan for two more weeks, solid hardcore and post some pics and then you all can judge for yourselves. I know that I was 183.4 this morning on the scales at home that I weigh on every morning after waking up and going pee (sitting down). That makes a pound lighter than yesterday.

[Back In Black]

I'm a huge believer in muscle memory too. You tend to become a believer when you have lay offs (enforced or not) and then start training properly with good diet, it all comes back fairly quickly. Though less quick as I get older.

Not suggesting for a minute that you believe you have lost 5% bodyfat in a week but I know some people will read the stats stated and believe it. Would be nice if it were real though!

So, after the 3 week blast do you have a follow up plan or is that dependant on the progress made in the next 2 weeks?