Wango back at the grind

[wango]

Fuck yeah, yesterday’s intake was one scoop of whey protein in water (a whopping 110 calories). Scale & mirror rewarded me this morning. I’m currently holding at 191 pounds.

Dropped my pumpkin off for her colonoscopy; I was going to hit it again this morning with a big super-fasted workout, but my body said it needs a breather till tomorrow.

Ain’t going into cheat mode diet wise, even for a day, despite my mind/body being aware it has its toughest 3 weeks coming up when my baby leaves for vacation.

Feeling very blessed that I’m holding out & responding to this 7 week routine.

[wango]

My body appreciated the rest day yesterday and the fact that I ate clean & sparse. It awarded me with a gift. So to show my appreciation:

AM
3.5 mile walk for about 70 minutes (of course, fasted).

Low cal, low carb lunch.

PM
3 giant sets: face pulls, biceps curls, resisted crunches (all 15x)
3 SS of shrugs w/ hammer curls ((15x)
3 giant sets: bent over flies, high curls, resisted crunches (15x)

Week 4/7 in the books and I’m on pace. Blessed & thankful!

[wango]

6 minutes bike
3 SS overhead press (20x) w/press downs (12x)

6 minutes bike
3 SS decline press (20x) w/ overhead extensions (12x)

6 minutes bike
3 SS upright rows (12x) w/ kickbacks (12x)

6 minutes bike
3 sets 12x of front raises

6 minutes bike.

My ballz feel much better breaking up the ride. Too much info ?

Last Sunday without NFL RedZone

[wango]

AM
12 minutes bike
3 SS of 2 back movements (15 reps)

Repeat this 2 more x

PM
6 minutes bike
3 SS of biceps w/ abs (15x)

Repeat 4x

Super low calorie day today. 24 hour fast ends in a few with a very light dinner of 6 oz fish in ceviche.

[wango]

Fasted 4 mile (70 minute) walk. Better pace (3.3 mph) because of less heat.

4 oz fish with 3 tablespoons of mild salsa.

Going to do just one workout today. Skimpy dinner planned, then things get more serious the next 3 days. Still holding around 190 & the body isn’t consuming muscle for fuel; (at least per the mirror), but with what’s coming, I’m going to have to be extra watchful.

[wango]

12 minutes bike
3 SS of chest motion w/shoulder motion (reps around 15x)

Repeat 3x

PM
Bike x 6 minutes
3 sets (each with a drop) of 12 triceps motions

Repeat 3x

Food: 4 oz fresh salmon w/ Pico Da Gallow for both lunch & dinner. Daily total around 450 calories.

[wango]

Body & mind not up too a workout yesterday, so I let the diet do the work. I divided 500 calories into 3 tiny meals.

AM

Weighed in at 189.8 today and in order to pay my respects to the fat-loss godz, I did my end of the week fasted walk. 4 miles at about 75 minutes. Afterwards, I treated myself to a hard boiled egg to curb the hunger.

[wango]

Weird f’n day yesterday. Did some chores after the walk (and the egg, lol), but my body said food. I made myself an egg white scramble with one slice of cheese and if felt good. Then I often decompress my back after a “long” walk by lying down for 30 minutes. LOL, I was out cold for 90 minutes.

Still I’m walking around like a zombie with my mind less than sharp, so I said no fast tonight for sure. Had a salad with some fresh sashimi & a roll with cucumber outside instead of rice. Not a terribly irresponsible meal.

Awoke today & for the first time in about a week my bowels worked (sorry if that was too much info). Bottom line is I feel like myself & the scale/mirror are looking just fine.

AM
3 SS decline press (20) w/ press downs (12)
3 SS incline press (15) w/ overhead ext. (12)
3 SS of upright rows (12) w/ wood choppers (12)
3 SS of flies (20) w/ kickbacks (12)
3 SS of resisted crunches (12) w/lat raises (12)

May fast today, let’s see what my body says after my PM workout.

[wango]

PM

3 SS of back & biceps. 15x back, 10-12x biceps.

Repeat 4 times.

No plan of eating today. Feeling good. Great end of week 5/7 !

[wango]

Yesterday was dedicated to sitting on my ass & watching NFL RedZone. I did fast till dinner, making it a 48 hour fast. Had a beautiful filet that was seared on the outside & cool and practically raw in the middle - PERFECT! I’m

The last 2 days I’ve been around 188.6 & the mirror is keeping pace in my estimation. Bring on week 6/7 (although I’m contemplating extending this to 8 or possibly 10 weeks, going by what happens these next 2 weeks)!

AM
10 minutes bike
3 SS of back (15 reps) w/ biceps (10 reps)

Repeat 3x

Off to the market, I have a hankering for fresh Ahi; fingers crossed.

PM

Killer Ahi tuna was scored!

Bought a 30’ exercise rope (15’ per side) & gave it a whirl. If definitely can torque the heck out of your shoulders so I started very easily and briefly (3 x 90 seconds).

My new approach to midsection is working fro the bottom-up, that is almost all lower abs. Now that too can be an issue as it can reek havoc on your lower back if done incorrectly or rushed. Started with 2 exercises. 2 x 10 only super careful.

Did a wee bit of a walk, 1.5 mile x 30 minutes. Very glad that thus far I’ve used my wife’s vacation time wisely.

Our f’n cable company has dropped ESPN and ABC, so much for those games.

[Cylon357]

Yesterday was dedicated to sitting on my ass & watching NFL RedZone. I did fast till dinner, making it a 48 hour fast. Had a beautiful filet that was seared on the outside & cool and practically raw in the middle - PERFECT! I’m

The last 2 days I’ve been around 188.6 & the mirror is keeping pace in my estimation. Bring on week 6/7 (although I’m contemplating extending this to 8 or possibly 10 weeks, going by what happens these next 2 weeks)!

AM
10 minutes bike
3 SS of back (15 reps) w/ biceps (10 reps)

Repeat 3x

Off to the market, I have a hankering for fresh Ahi; fingers crossed.

PM

Killer Ahi tuna was scored!

Bought a 30’ exercise rope (15’ per side) & gave it a whirl. If definitely can torque the heck out of your shoulders so I started very easily and briefly (3 x 90 seconds).

My new approach to midsection is working fro the bottom-up, that is almost all lower abs. Now that too can be an issue as it can reek havoc on your lower back if done incorrectly or rushed. Started with 2 exercises. 2 x 10 only super careful.

Did a wee bit of a walk, 1.5 mile x 30 minutes. Very glad that thus far I’ve used my wife’s vacation time wisely.

Our f’n cable company has dropped ESPN and ABC, so much for those games.

The ESPN part I get, but ABC should be available over the air and thus available.

I'm having filet leftovers from Friday when we had friends over and grilled. Dang, Costco has good meat, fish and poultry!

[wango]

The ESPN part I get, but ABC should be available over the air and thus available.

I'm having filet leftovers from Friday when we had friends over and grilled. Dang, Costco has good meat, fish and poultry!

Disney owns ABC and ESPN. The cable dispute was with Disney. Ironically though, they struck an agreement yesterday & all is “normal “.

[wango]

Fasted and had no dinner last night.

Bike 8 minutes
3 sets 15 incline press
1 set of wood choppers

Bike x8
3 sets of 12 pressdowns
1 set of wood choppers

Bike x8
3 sets 20 decline press
1 set of wood choppers

Bike x8
3 sets 12x overhead extensions
1 set of wood choppers

Bike x 8
3 SS of front flies (20x) w/ kickbacks (12)

A nice piece of Ahi on a salad is in my future.

[wango]

Yesterday I pushed it with a “longer” fasted walk. 4.75 miles for about 85 minutes. Calories for yesterday were a little shy of 400 calories spread over lunch and dinner.

Today:

Early AM

10 minutes bike
3 SS of 20x decline press w/bicep curls

10 minutes bike
3 SS of 20x rear flies w/pressdowns

10 minutes bike
3 SS of 20x upright rows w/hammer curls

Let’s see if I can stick with today’s game plan, which includes a complete fast of coffee in the morning and water the rest of the day. Hopefully will update w/ positive stuff later.

[wango]

PM
8 minutes bike
3 SS of chest, back or shoulders w/arms (20x)
Ab roller x 50

Repeat 5x

Hallelujah, survived another fast day. Hungry as f, now bring on tomorrow.

[wango]

186.8 this morning.

Paid thanx to the weight loss godz with a 5.25 mile, 95 minute walk.

That’s almost 10 pounds in 6 weeks. So very thankful for the ability & focus to continue.

[wango]

I didn’t want to “rest on my laurels” yesterday. So I kept my calories under 300. Tuna would have been a better choice in that there are fewer calories, less sodium & more protein, but the sardines taste far more interesting out of the can.

Another change of aging is my taste buds and I’m getting a fondness for spice & heat. These are all low calories and low sodium & they will add “zest” to anything.

Weighed in at 185.6 this morning.

3 Giant sets of 5 upper body exercises: chest, back, shoulders, triceps and biceps. Kept reps at 15 -> 12.

Repeat this again with 5 different movements.

Going to eat a bit more (but clean) today and tomorrow to “normalize”. I’m quite sure the mirror has told me that this has not been lost from muscle, just fat (and water of course). I’m totally dumbfounded at where I’m at right now, above & beyond expectations. Blessed & thankful to the extreme.

[Test Monsterone]

I didn’t want to “rest on my laurels” yesterday. So I kept my calories under 300. Tuna would have been a better choice in that there are fewer calories, less sodium & more protein, but the sardines taste far more interesting out of the can.

Another change of aging is my taste buds and I’m getting a fondness for spice & heat. These are all low calories and low sodium & they will add “zest” to anything.

Weighed in at 185.6 this morning.

3 Giant sets of 5 upper body exercises: chest, back, shoulders, triceps and biceps. Kept reps at 15 -> 12.

Repeat this again with 5 different movements.

Going to eat a bit more (but clean) today and tomorrow to “normalize”. I’m quite sure the mirror has told me that this has not been lost from muscle, just fat (and water of course). I’m totally dumbfounded at where I’m at right now, above & beyond expectations. Blessed & thankful to the extreme.

I've always loved hot sauces. I eat almost everything with hot sauce. Cholula is my favorite cause it's not too spicy, but has a ton of flavor. I don't know if you like Apples, but every time I want to lose weight I eat like 2-3 apples a day whenever I feel like snacking. It's been working great so far, but looks like you got it down. Good job man.

[almostgone]

I've always loved hot sauces. I eat almost everything with hot sauce. Cholula is my favorite cause it's not too spicy, but has a ton of flavor. I don't know if you like Apples, but every time I want to lose weight I eat like 2-3 apples a day whenever I feel like snacking. It's been working great so far, but looks like you got it down. Good job man.

The regular Cholila is pretty much my favorite. The lime Cholula is kind of "Meh" for my taste buds.

The Carolina Reaper hot sauces are real popular in my area, but I just don't like eating foods that cause me pain.

As far as fresh peppers for cooking, some jalapenos are a bit too much, but most Poblano peppers are just right.

[stocky121]

I love spicy food.
Indian food by far is my favourite.

[Cylon357]

I love spicy food.
Indian food by far is my favourite.

Chicken Tikka masala FTW!

[stocky121]

Chicken Tikka masala FTW!

If you like spice. Try a chicken tikka phall
You can thank me later.

[Test Monsterone]

The regular Cholila is pretty much my favorite. The lime Cholula is kind of "Meh" for my taste buds.

The Carolina Reaper hot sauces are real popular in my area, but I just don't like eating foods that cause me pain.

As far as fresh peppers for cooking, some jalapenos are a bit too much, but most Poblano peppers are just right.

Are you familiar with the "Texas Pete" hot sauce brand? They had it at every restaurant I went to in SC. It's not bad, pretty good on eggs, but I much prefer Cholula... a really good one that is thicker and full of spices is Gator Sauce, and if you like buffalo, Primal Kitchen Buffalo sauce is phenomenal. I could only find Gator online, but Primal was at Costco at one point. My local grocery store carries every version of Primal sauce except Buffalo, smh. Man all this talk of hot sauce while I'm on a diet making me wanna order a buffalo chicken pizza. mmmm.

I never tried the lime version Cholula... I might get the small bottle and see how it is.

Wango sorry for hijacking your thread with hot sauce talk lmao.

[Test Monsterone]

I love spicy food.
Indian food by far is my favourite.

You like Thai at all?? I was introduced just a few years ago and I love it. Tom Kha soup is my favorite, all versions of it.

[almostgone]

Are you familiar with the "Texas Pete" hot sauce brand? They had it at every restaurant I went to in SC. It's not bad, pretty good on eggs, but I much prefer Cholula... a really good one that is thicker and full of spices is Gator Sauce, and if you like buffalo, Primal Kitchen Buffalo sauce is phenomenal. I could only find Gator online, but Primal was at Costco at one point. My local grocery store carries every version of Primal sauce except Buffalo, smh. Man all this talk of hot sauce while I'm on a diet making me wanna order a buffalo chicken pizza. mmmm.

I never tried the lime version Cholula... I might get the small bottle and see how it is.

Wango sorry for hijacking your thread with hot sauce talk lmao.

Apologies, Wango. One more post and I'll ease back.

Yes sir, TM, Texas Pete is on the table of just about every hot dog joint, mom and pop/ meat and 3 veg/ mainstream restaurant around here. There just something different about Cholula that I like.

[stocky121]

You like Thai at all?? I was introduced just a few years ago and I love it. Tom Kha soup is my favorite, all versions of it.

I love all food, I’m a morbidly obese person in a slightly obese persons body. I’ve had Thai a few times not as much as I should to be fair. Next time I do I’ll try that Tom kha soup.

[wango]

I've always loved hot sauces. I eat almost everything with hot sauce. Cholula is my favorite cause it's not too spicy, but has a ton of flavor. I don't know if you like Apples, but every time I want to lose weight I eat like 2-3 apples a day whenever I feel like snacking. It's been working great so far, but looks like you got it down. Good job man.

I forgot we have a bottle in the fridge, hell yes!

[wango]

Are you familiar with the "Texas Pete" hot sauce brand? They had it at every restaurant I went to in SC. It's not bad, pretty good on eggs, but I much prefer Cholula... a really good one that is thicker and full of spices is Gator Sauce, and if you like buffalo, Primal Kitchen Buffalo sauce is phenomenal. I could only find Gator online, but Primal was at Costco at one point. My local grocery store carries every version of Primal sauce except Buffalo, smh. Man all this talk of hot sauce while I'm on a diet making me wanna order a buffalo chicken pizza. mmmm.

I never tried the lime version Cholula... I might get the small bottle and see how it is.

Wango sorry for hijacking your thread with hot sauce talk lmao.

No apologies needed. Going try to find these on-line.

[wango]

You like Thai at all?? I was introduced just a few years ago and I love it. Tom Kha soup is my favorite, all versions of it.

Thai f’n rocks! You know you’re locked in & focused when you can diet hard, still talk food & stick with it. I also love watching cooking shows to test myself, lol. Thai might likely be one of the first things I turn to when this run is over soon.

Drank like a fish with a buddy last night, but ate lean & clean (small salad & a little sashimi).

Off day after 6 days on. NFL RedZone time!

[wango]

AM

Bike x 12 minutes
3 giant sets of 2 shoulder movements and an ab exercise.

Repeat 3x

5 egg whites

PM
Bike x 8 minutes
3 Giant Sets of pecs, triceps & abs

Repeat 3x

Making a fresh ceviche tonight (maybe 400 calories total today).

[Cylon357]

AM

Bike x 12 minutes
3 giant sets of 2 shoulder movements and an ab exercise.

Repeat 3x

5 egg whites

PM
Bike x 8 minutes
3 Giant Sets of pecs, triceps & abs

Repeat 3x

Making a fresh ceviche tonight (maybe 400 calories total today).

How long are you going to be fasting? 400 calories a day can't be good long term?

[wango]

How long are you going to be fasting? 400 calories a day can't be good long term?

It’s intermittent, lasting 1-3 days and I can pull it off for months. I’m sure it’s not optimal overall for the body, but it has worked great for me & I haven’t had any issues. Ain’t no way I could do it if I was working. I’m typically a little woozy and not %100 super-clear headed. I wouldn’t drive during rush hour like this; no way would I be perfectly focused. And surviving a school day with teens? Forget about it!

Couldn’t sleep, got up early and walked just shy of
3 miles in about 57 minutes. Playing the rest of the day by ear at this time.

BTW, the ceviche was an f’n disaster, super pissed.

[wango]

Another 400 calorie day yesterday. AM scale at 183.4 Edit: error, 184.4. Happy with the mirror as the mid-section is getting cleaner & top 4 Ab muscles starting to emerge. Maintaining shoulders & arms “size” for sure, in fact the delts look wider.

Bike x 12
3 giant sets of lat Pulldowns, bicep curls (15 reps) and alternating knee to elbow crunches.

Bike x 12
3 giant sets of face pulls, reverse curls (15 reps) and lower body twists. Lie on back, spread arms, grab couch legs to stabilize torso. Flex hips to 90 degrees then rotate legs/pelvis left and right. Nice oblique and lower abs, they are toasty right now!

Bike x 12
3 SS of shrugs with high curls (15 reps).

Likely at 700 calories today (egg whites lunch) and after dinner ( chicken w/ small salad).

Might do a fast tomorrow.

150 mg of TRT only. HGH is calling my name, but ain’t sure; although I loved the stuff for a couple of years.

[Test Monsterone]

Another 400 calorie day yesterday. AM scale at 183.4. Happy with the mirror as the mid-section is getting cleaner & top 4 Ab muscles starting to emerge. Maintaining shoulders & arms “size” for sure, in fact the delts look wider.

Bike x 12
3 giant sets of lat Pulldowns, bicep curls (15 reps) and alternating knee to elbow crunches.

Bike x 12
3 giant sets of face pulls, reverse curls (15 reps) and lower body twists. Lie on back, spread arms, grab couch legs to stabilize torso. Flex hips to 90 degrees then rotate legs/pelvis left and right. Nice oblique and lower abs, they are toasty right now!

Bike x 12
3 SS of shrugs with high curls (15 reps).

Likely at 700 calories today (egg whites lunch) and after dinner ( chicken w/ small salad).

Might do a fast tomorrow.

150 mg of TRT only. HGH is calling my name, but ain’t sure; although I loved the stuff for a couple of years.

Shit, I would love even 150 mg right now. How is your strength? What weight did you start at? Seems like you’re on a roll. I think I’m losing weight too fast… they say 1 lb a week, but that’s too slow for me.

[Cylon357]

Another 400 calorie day yesterday. AM scale at 183.4. Happy with the mirror as the mid-section is getting cleaner & top 4 Ab muscles starting to emerge. Maintaining shoulders & arms “size” for sure, in fact the delts look wider.

Bike x 12
3 giant sets of lat Pulldowns, bicep curls (15 reps) and alternating knee to elbow crunches.

Bike x 12
3 giant sets of face pulls, reverse curls (15 reps) and lower body twists. Lie on back, spread arms, grab couch legs to stabilize torso. Flex hips to 90 degrees then rotate legs/pelvis left and right. Nice oblique and lower abs, they are toasty right now!

Bike x 12
3 SS of shrugs with high curls (15 reps).

Likely at 700 calories today (egg whites lunch) and after dinner ( chicken w/ small salad).

Might do a fast tomorrow.

150 mg of TRT only. HGH is calling my name, but ain’t sure; although I loved the stuff for a couple of years.

At our age, I think hgh brings nothing but benefit.

I weighed 191 this morning, but I had a large meal last night. You know, every time I say "I wanna cut" I end up bulking...

[wango]

Shit, I would love even 150 mg right now. How is your strength? What weight did you start at? Seems like you’re on a roll. I think I’m losing weight too fast… they say 1 lb a week, but that’s too slow for me.

Last year I started around 218, but was 225 prior. I dropped to 194-195 in 6 months last year. I returned to a more normalized diet/training regime for 8 months and to my amazement didn’t get higher than 197-198. Hell, my TRT was inconsistent & there were plenty of weeks where I was lower than 100/wk.

I started this 7 week attack at 195-196.

Losing 1 - 1.5 pounds/week without sacrificing muscle clearly (fortunately) worked for me.

150 mg/week is a higher TRT dose for me & I feel great. However I’m likely to return to 120/wk. soon.

[wango]

At our age, I think hgh brings nothing but benefit.

I weighed 191 this morning, but I had a large meal last night. You know, every time I say "I wanna cut" I end up bulking...

I loved HGH. I’m strongly thinking of starting up again & see how I respond when I return to my “normalized” lifestyle. If I respond positively with HGH and 120 mg./week TRT, I’ll be thrilled. Because that means when I try to drop another 10 next year & shoot for single digit bf, the HGH will be a huge added weapon. I see my body/frame appropriately at a sinewy 175.

[wango]

Yesterday:
Bike x 12
3 SS decline press (25x) w/ pressdowns (15x)

Bike x 12
3 SS of flies (25x) w/ overhead extensions (15x)

Bike x12
3 SS of incline press (20x) w/ kickbacks (15x)

Bike x 12
One armed incline flies 3 sets 15x

Another (maybe last for a while) fast day yesterday.

Only had energy for about 2.5 hours of yard work today & giving my back a nice decompression nap in a bit. Going to celebrate with some takeout tonight, but will keep it lean & clean.

Thankful & blessed.

[wango]

Yard work AM

PM

3 giant sets of front flies(25x), biceps curls (12x), pressdowns (12x)

3 giant sets of shoulder press (15x), hammer curls (12x), overhead extensions (12x)

3 giant sets of upright rows (12x), high curls (12x), single arm incline chest flies (12x)

3 giant sets of shrugs(15x), kickbacks (12x) and bent over lat raises (12x).

[wango]

Anecdotal

* 7 weeks ago I started my 7 pounds in 7 weeks attack. Well today ends it. I’m calling my weight currently as a solid/consistent 186 or 9-10 pounds lost which exceeded expectations for sure.

* I keep track of photos from the same mirror & lighting. My mis-section currently looks similarly lean as after a HGH, var, clen, t3, and test cycle 4 years ago.

* I also match photos to under water weighing I’ve done. I have photos of 20%. 15% and 12.8%.
I’m currently just a little lighter than my 12.8 weighing and look similar. I’m intelligently/conservatively estimating my BF as being from 13-15%. As mentioned in another post, after I allow my body and routine to normalize for 7-8 months, I’m shooting for the 170’s if God allows it.

I am feeling so very fortunate I can do this at 65. I will definitely attest to the fact that this section and the extremely positive support of my fellow posters has made this significantly easier.