Frostbit's Journal
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Frostbit's Journal - 3/11/2004 3:09:30 PM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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OK, here’s the scoop. I haven’t lurked here long but after reading some of the other journals I realized some great information is available.
Here’s my info:
Male
Age 50 (It’s easier to admit then you might think, 40 was tougher)
Intermittent endurance athlete most of my life – raced bicycles, ran (Weight 135).
Till 4 months ago I only ever lifted for a 3 – month serious period.
Let myself get really out of shape the last two years and finally got disgusted when tying my shoes and breathing became a chore.
11/15/03
Weight – 183 (My all time gross vehicle weight)
Height - 69 inches
%BF - 30%
Waist - 38
Read Body-for-life and decided to treat it like a competition with myself. I have a small room in my house and snagged a great deal on dumbbells and plate mates. I have a very good treadmill as well. Mirrored wall.
I have missed about 5 workout days total since 11/15/03, except for the “freeday†per week, which sometimes I do an hour cardio on now.
At present
Weight – 160
%BF - 19%
Waist - 33
Cardio-fitness is greatly improved. Strength increased about 100% on average. Body has reshaped very nicely (though I am no where near where I would like).
I don’t view myself as a bodybuilder as much as a body shaper. I respect the effort the huge freakazoids go through to get to the massive size they achieve but I would rather look like an amazingly cut 180 pounder with 7-10% body fat.
I have taken images each month on the 15th but I did not do measurements until last month. I don’t have them with me here but I will post them later.
I am doing On Whey Protein and Creatine Mono-hydrate, a multi-vit, Vit E, and Calcium per day. I try to consume some food intake either 5 or 6 times per day. I lean toward protein, don’t watch the fat that closely, restricted the carbs in the beginning until I realized I was “running out of gas†while lifting. I eat more carbs on my three lift days during the week.
I switched up my routine in month three because I plateaued (really didn’t I just wasn’t gaining strength as quickly) and it helped. I just went back to my original routine.
My feelings are hard to hurt so feel free to give advice or critique anything you read in this thread.
Thanks
Frostbit (I live in Alaska)
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RE: Frostbit's Journal - 3/11/2004 3:35:15 PM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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quote:
Impressive loss in weight and BF.
I think I really have to work hard (at not working out at all) to be as fat as I got. I'm a skinny little guy locked up in this body. Then my BF% was 9% back when I raced bicycles I weighed 135, but I looked like I came out of a concentration camp.
I want that leaness back but with more muscle.
I don't know if 180 pounds at 7-10% is a reasonable achievable long-term goal or not?
Thanks for the 6-8 workout switchup tip.
< Message edited by frostbit -- 3/11/2004 3:35:45 PM >
(in reply to Misanthropy)
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RE: Frostbit's Journal - 3/11/2004 4:17:53 PM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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quote:
ORIGINAL: Misanthropy
Have you thought about adding Fish Oil as a daily supplement? The EFA's will help burn fat more efficently.
I didn't know much about that. I'll read up on it. I live in Alaska and eat a lot of Salmon already.
The thing that puzzles me the more I read is that bodybuilders eat large quantities to grow muscle mass. I track my weight but also my % BF (BIA Scale method). My shortest term goal is to get definition in my abs and i realize that goal is probably more tied to the BF% then the weight. SOOOoooooooo....
Do I cut back some on total calories and increase the Cardio (I do more then Body for Life recomends anyway) or do I accept that time and consistency will bring an eventual reward?
(in reply to Misanthropy)
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RE: Frostbit's Journal - 3/11/2004 4:22:41 PM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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quote:
I'd suggest at 19% you cut.. maintain the muscle and cut. Until you get down to the low teens. Then bulk to put on more muscle.. then cut..
Do this cycle until you are where you want to be as far as lean body mass. Then cut....
Wow!! Thanks,
I missed your post before I responded to Misanthropy.
I'm not sure what you mean by "cut"?
< Message edited by frostbit -- 3/11/2004 4:23:10 PM >
(in reply to Marc David)
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RE: Frostbit's Journal - 3/11/2004 5:33:37 PM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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So am I right in assuming I should stick with the small 5-6 meals a day (3 or 4 are protein supps at 110 calories/23 grams protein. Stay between 1500-1800 calories.
Heavy intervals 3 times/week 30-45 minutes
Free weights (dumbbell) 3 times a week alternating upper body/lower body abs.
Just watch the scale and BF% drop and not worry whether I'm eating muscle till I get to maybe 13-14%.
Last question (well maybe not). I realize everyone is a study of one but at what percentage of BF does the average guy get definition enought in their abs to have a 6-pack?
(in reply to Marc David)
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RE: Frostbit's Journal - 3/12/2004 5:57:33 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: frostbit
Last question (well maybe not). I realize everyone is a study of one but at what percentage of BF does the average guy get definition enought in their abs to have a 6-pack?
On average probably around the 6-9% mark. But it all depends on where that person has a tendency to carry thier fat.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to frostbit)
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RE: Frostbit's Journal - 3/12/2004 8:43:54 AM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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quote:
ORIGINAL: pwolf66
But it all depends on where that person has a tendency to carry thier fat.
Paul
Thanks!! I can tell you I don't carry my fat in a backpack. I have a very little "roll" around my waist but it is nothing compared to the full fledged "beer belly" of three months ago. I'm feeling great!!
After thinking through the advice I've gotten I think I'm going to tweak my program as follows.
I'm increasing my cardio to daily with HIIT being every other day. I'll continue with resistance training (Dumbbells) every other day alternating chest/shoulders, lower body/abs, and back/arms. I generally do a “Body for life†pyramid type workout to failure that lasts 50-60 minutes.
I’ll continue the 5-6 meals a day but try and keep it at 1500 – 2000 cals per day.
When I get to 12-14% BF I’ll reevaluate my plan by consulting the mirror.
To give you an idea of my present HIIT, this morning I got up one hour early (as I have been) and did the following on my treadmill...
Time (min.)------ Speed (MPH)---% incline
3 ---------------------4---------------0
1.5 -------------------4-------------- 8
1.5 -------------------4-------------- 8
1.5 -------------------4-------------- 9
1.5 -------------------4--------------10
1.5 -------------------4-------------- 8
1.5 -------------------4-------------- 9
1.5 -------------------4 -------------10
1.5 -------------------4 ------------- 11
1.5 -------------------4 ------------- 8
1.5 -------------------4 ------------- 9
1.5 -------------------4 ------------- 10
1.5 -------------------4 ------------- 11
1.5 -------------------4 ------------- 8
1.5 -------------------4 ------------- 9
1.5 -------------------4 ------------- 10
1.5 -------------------4 ------------- 11
1.5 -------------------4 ------------- 12 Heart rate 168 (At end)
10 -------------------6 ------------- 0 Heart Rate 160 (At end)
2 ------------------ 3 ------------- 0 Heart Rate 128 (At end)
Resting pulse 58
What do you all think of the plan?
< Message edited by frostbit -- 3/12/2004 9:59:56 AM >
(in reply to pwolf66)
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RE: Frostbit's Journal - 3/17/2004 10:16:47 AM
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frostbit
Posts: 8
Joined: 3/10/2004
From: Alaska
Status: offline
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Stepped up cardio to daily.
Sunday - Chest/Shoulders
Tuesday - Back/Arms/Abs.
Weight - 161
BF% - 19%
Drank too much Champagne, no weight loss.
(in reply to pwolf66)
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