Jump to content

Errestaurants

Full Members
  • Posts

    1,978
  • Joined

  • Last visited

Posts posted by Errestaurants

  1. 1 hour ago, Jiggy-Z said:

    Not sure what "on gear" means nor "test tren anavar cycle", but otherwise I agree.  Normally, I would be doing some type of heavy-ish lifting to maintain or gain, but that is not an option.  Further, joints are not muscles and there is a weight at which climbing can become really damaging to the joints no matter how strong you are due to the unique, unequal, novel, and unrehearsed movements.  Also, that fat gets in the way by volume alone.

    I should at some point get a fat scan and see where I am really at, at this pint I'm just going off of and caliper measurement done back in my 20's, some internet fat % photos, and experience based on weight loss difficulty.

    Brother, if I came across confrontational in any way in my response I apologize definitely didn’t mean for that. Gear is AAS (steroids)only way you can “cut” weight and maintain strength or even gain strength. Testosterone, Trenbolone and Anavar is a classic recomp cycle for that. I was commenting on your comment that in losing 30 pounds would be a hidden strength gain.

  2. 1 hour ago, Jiggy-Z said:

    Great list.

    Some of you might find some good stuff in my formula:

    Story: 54, usually in good shape at around 185-190 at 5'-11".  When I am in great shape I drop to about 175lb and for me that is about 12% body fat.

    Over the last 8 years I have been besieged with minor injury of various types that I usually rehabbed or worked around. I got into some bad form a few years ago with some cross fit type work outs and and ended up with a torn meniscus which I had partially removed in December.  While rehabbing the knee and general inactivity over the last year, I have seen my weight balloon up to 202 lbs.

    My primary form of fun is gym rock climbing, and I came back too quickly from the knee surgery and although I had no knee issues, I quickly developed climbers elbow (golfers elbow) in both arms, an unusual but fairly minor shoulder impingement, and some tendinitis in my carpi wrist tendon.  So I decided it was time to take a break from climbing, lose some weight, and concentrate on some movement evaluation and rework.

    However, due to my injuries and recent surgery, almost all form of traditional exercise are off the table.  So I decided to come up with a simple hard hitting plan that I could do for 4-6 weeks to get off of high center on the weight loss front.  This will not be for everyone, but I think it is a testament to the power of simplicity and diet.

    The steps:

    Complete cessation of alcohol.  I put a pencil to my alcohol consumption as I recollected it and  in the previous weeks averaged an alcohol equivalent of 31 Bud Lights per week.  I know this Surly and that is no big deal, but calorically it amounts to about 1lb/week.  Plus this is not forever.

    Walk 1 hr/day on average: Pretty easy to do since I have no other means of exercise.  Based on my weight and pace, I figured I can get about 1LB/week out of this. I am also doing some light band rehab work on my wrists, elbows and shoulders, but nothing calorically significant.  Walking is a very powerful fat loss tool.  Several years ago I was down to about 179LBS while doing all kinds of body weight exercises and sprinting along with a very moderate paleo type of diet when my weight loss really stalled out until I added about 3 walks a week.  There is just something about the pace that lends itself to steady fat loss.

    One Meal Per Day:  This is where it might get difficult for some of you.  This is not an eating window.  I literally have one meal per day (during the week) and I eat mine at 3PM.  From prep to finishing the dishes it is about 1 hr.  In normal times I don't eat breakfast or lunch but eat from 6-9PM excluding weekends.

    The Meal is a salad: 1/2 LB of Spring mix, 2 can of sardines, 2 hard boiled eggs, generous portions of bell peppers, carrots, mushrooms, onions and broccoli.  Topped with a homemade vinaigrette, shredded Parmesan cheese, and Parmesan Crisps.  I have a hard time finishing it and I have no hunger for the rest of the evening unless someone brings in some fast food or something.  The caloric intake would not be sufficient if I were climbing or otherwise working out, but I find it works while I am hobbled.  I have weighed myself before and after this meal and the weight is ~3lbs of food +/-.  I did a calorie count on it at one time but I don't have it anymore, but I think it was slightly less less than 2000 cals.  I may rework it and edit this post if there is interest.

    The results:

    Very slow start for the first 3-4 days in terms of weight loss.  Some of that may be in the weighing times and whether I have evacuated my bowels of the 3lb meal, but after that once you get in a rhythm the result are consistent.  I vary from this approach on the weekends a bit and whatever happens over the weekend tends to even out by Monday afternoon. 

    After 3 weeks I am at 185-186 lbs for an astonishing .8/lbs lost per day.  Caveat, historically, my weight loss tends to stall as I get closer to 180lbs.  But also consider, I have no weight work or HIT training in this regimen so I still have that in my bag of tricks once I get healthier.  Consider too to that I am also preconditioned to smaller eating windows so the effect would in theory be greater for someone not accustomed to restricted eating windows.  

    Also, I began this program not significantly over weight.  For another Surly of similar build and love of all things alcohol, but say another 20lbs heavier to start, I would expect being able to run this program for longer with similar daily results.  There are also other hidden calorie restrictions that I do not have available such as soft drinks or sweets which I don't usually have in my diet, so I don't benefit from cutting them out.

    On muscle loss: I have no idea or not whether this is occurring or not, but it is not a concern at this time since I really have no other choice.  I will say that this injury situation has led me to research and rethink my movement patterns for all forms of exercise. I imagine I am going to be out of rock climbing for another 3-4 months and in that time I will continue to try and lose weight to where I am down to under 170lb.  At that weight, I will have the benefit of over 30LBS less of body weight to deal with on the wall which is kind of like a hidden strength gain.  Additionally with improvement in technique and emphasis on mobility and correct muscle activation and joint strengthening, any loss of muscle will be more than offset.

    I just thought I would share the weight loss portion especially since it is working so well and dispel the notion that you need to hit the gym all the time and wear yourself out to get good and fast results which are not the result of an unsustainable crash diet or questionable eating habits.

     

     

     

    Thanks for sharing brother. We all take different paths on this journey of health and fitness. Cutting out alcohol 99% really makes a big difference. The one thing about losing 30 pounds and that being a hidden strength gain isn't going to be necessarily true. Anytime you lose that much weight you will lose strength also unless you are on gear. When you lose weight it isn't 100% fat and water. There will be muscle loss. If we are talking about a test tren anavar cycle then yea you can lose weight and not strength. 

  3. 3 hours ago, dcbc said:

    Cyp 200MG/ML (0.75 ml) once per week, and we reevaluate based on how I score 3 months from now.  Just got word.  I pick it up today.

    I also was told to warn my wife. 

    giphy.gif?cid=ecf05e47mvnwo3jowt46djtq2b

     

    A lot of people draw with a 20 and pin with a 25. I pin and draw with the same needle unless I’m doing like 3 cc’s of say test and npp that I load together then I’ll draw with a 20 to save time. If you’re doing the injecting yourself I’d do delta and ventros. I pin upper glute, ventro, delts, lats and upper chest. Stay away from quads in my opinion. 

    • Hook 'Em 1
  4. 1 minute ago, dcbc said:

    No ED, but my drive has been down the last couple of years.

    My GP isn't like that, and I suspect he is no stranger to it.  His group is pretty full service.  Had my appointment this morning.  We talked about the possible side effects and they'll be doing screenings every 3 months to check for potential blood clots, PSA, and elevated estrogen levels.  I took another blood test today just so he could get insurance pre-authorization and scored 14 points lower than before.  So with that out of the way, I'm just waiting for the prescription to be filled now.  He said that he likes to shoot for top of the normal range, and a little higher is fine.  Injections once per week.  I'm not trying to break records.  I just want to feel better and reap some results from my workouts. 

    Good for you brother. What did he prescribe? Test E or Cyp? How much mg? 

    • Hook 'Em 1
  5. 4 hours ago, billfromlaketravis said:

    Surly personal trainers, what are simple things people can do to lose weight? 

    My list : 

    1) No fast food. Try to cook as much as home to control portions/ingredients/cooking method. 

    2) No beer. I switched to sparkling water, and I don't really miss it. 

    3) No bread. 

    4) No sweets. If I want to treat myself I'll get a kid's size banana/strawberry smoothie at Smoothie King. 

    5) Light snacks between meals. A handful of walnuts and blackberries. I also like celery and plain humus. 

    6) Some form of exercise for 45 minutes every day. 

    7) Lean protein and a leafy green vegetable for dinner. 

    8.) I've been trying to drink bourbon just one night a week. This will be tough to keep up after March.

    I also hit the hot tub every day for at least 30 minutes. I know it's not some miracle weight loss device, but it soothes my muscles and makes me sweat. 

    I think my diet blind spots are not eating raw vegetables. I tried to go all salads at the beginning of my diet, and I just burned myself out on spinach and kale. 

    What you have is pretty much true.Track your calories daily. If you want to cut then 500 below maintenance daily. Bulk then 500 above maintenance daily. If you're on gear then we are talking a little different program.

    Shoot for .75 to 1 gram of protein per pound body weight. I see to many people only doing cardio but weights are your best friend. Building muscle is what is important to looking and being fit

     

    • Hook 'Em 2
  6. 4 hours ago, dcbc said:

    Had a blood test last week and the T was definitely lower case (100 pts below range).  Having my annual checkup tomorrow and since that was the only thing seriously out of whack (other than the lbs I've put on in the past few years despite getting plenty of regular cardio and resistance training).  It definitely explains a lot of why, to generalize, I've felt really off my game the last couple of years (just haven't really wanted to do shit, but I still exercise out of force of habit).  Any questions I should ask? 

    In my experience most GP have no clue with this kind of stuff and don't want to prescribe Test. You will probably be referred to an Endocrinologist. Are you having ED or low libido issues?  You will be asked that question. 100 points below the reference range is definitely low. There are now so many online companies that make it easy. Roman, Defy, etc. They will give you 150 to 200 a week and you do the injections. I cruise and blast test throughout the year. 200mgs for 20 weeks then 600 for 20 weeks. This is test cyp. 2 injections split evenly 2 days a week. 

    • Hook 'Em 1
  7. 19 minutes ago, Gene Parmesan said:

    Started 3/12 (250lbs) and down 5lbs as of this morning.  My office has a gym that I've had an on and off relationship with.  I lost a bunch of weight when it opened just basic dieting and exercise, but it was closed most of the shutdown and my diet has been as poor as ever.  Cutting out snacking while at home, fast food, and cutting back on the brown water.  My diet now is hardboiled eggs for breakfast, protein shake for lunch, and chicken (or some other protein) and veggies for dinner.  I've always liked lifting so getting to the gym isn't a problem, although my cardio right now is as bad as it's ever been.

    I understand the basics of Keto.  Limit carbs and your body switches to burning fat for energy.  Can I get into ketosis with the occasional sandwich or granola bar or does it have to be completely shut out, and is there a danger if my body goes to this mode and I don't consume enough fat, or would that just manifest as tiredness and fatigue?

    Once you get into ketosis you typically want to stay. Eating a sandwich with "regular" bread will break it. That's what makes keto very difficult as a forever lifestyle versus something to lose some quick weight. 

  8. If any of you guys or gals want to talk about supplements I’m assuming this the place to do it. Love to hear what you all are taking if it’s otc. If anyone has questions about UGLs and gear you can DM me if that makes you feel comfortable. I’ve done OTC, peptides, prohormones, sarms , injectables and orals.  Those of you men that are over 35 I would definitely recommend getting your testosterone checked. Free and total. Low test can be the devil when trying to get into shape. 

    • Hook 'Em 2
  9. 1 hour ago, gmr548 said:

    Gotten pretty soft over the past year of working remotely/social distancing. Takeout is too goddamn easy. Try to exercise at home and run but it’s been hit or miss, especially with regard to strength training.

    My weight hasn’t moved much but I know I’m not carrying it as well. Probably won’t post much but I’m following this thread in spirit. Good luck all.

    Find you a 12 week YouTube program (there's lots) that you can do from home and enjoy. Track progress. It sounds like you need a program to help keep you accountable. This will help you get into the habit of working out daily or whatever the program calls for. I'd at least find something that is 5 days a week. 1 complete rest and 1 day very light. 

  10. I’m in a bulk started at 205 up to 210 looking to get to 220 over a 20 week cycle. I weigh first thing in the morning.  Do a 6 day a week PPL program plus Jiu Jitsu for cardio. No longer train for pure strength just hypertrophy. My estrogen is running a little high so I am holding a little water. 

    My macros daily are 

    4100 calories give or take 

    450 grams carbs  50%

    375 grams protein  40%

    60 grams fat 10%

     

  11. 55 minutes ago, pearlandhorn said:

    I didn’t lift weights for a year. To stay in shape and keep my weight down during Covid, I really buckled down on my food intake and started running.

    I’m running a 5k in may and my wife is running the 15k. I got up to running about 4 miles 4 or 5 times a week but kind of got worn out from it around Christmas then got rona January 15.  I’ve started going back to the gym last month and have hit my pre-Covid squat max after starting back at 135. I hit 205x6 today and it felt good. My squat used to be less than my bench. Bench is coming along nicely post rona as well. I’ve increased my protein intake and can already see definition coming in to my legs, chest, shoulders, and arms.

    I’m coming up on 3 years of living a healthier lifestyle and have been under 190 for 2 years now. 130 pounds down, 34 waist, 187 pounds. 
     

    Goals for the next 6 months: bench 225x5, squat 255x5, 193 pounds (gain one pound per month), stay lean.

    Good job everyone, keep up the good work.

    Keep up the great work

  12. 2 minutes ago, Restinmybones said:

    I'm now retired but just prior to the Meghan and Harry wedding, I was in the office one day and a few people were having a conversation about various things. Someone mention Harry and Meghan. An aggy alumnus who is quite a braggart and blowhard stated that he was excited about the wedding because "For the first time, we could have our very own American royalty". People looked at the floor or stared at him in an awkward silence for a few seconds, mumbled a few words about imminent meetings and phone calls, and wandered off in various directions. Maybe he was being sarcastic but I don't think so. 

    Cool story brah!!!!

    • Hook 'Em 1
  13. She came across as whiny and didnt improve her standing as anything such. The part, I can't believe the monarch isn't going to provide security even though we bought a $15 million dollar mansion down the road from Oprah was laughable.

    Also complaining about her kids not being Prince or Princesses was stupid. They made the choice to no longer want the public duties that come with being part  of the Royal Family. 

×
×
  • Create New...