OK – Here we are. 7/4/03: 238.5 at 29% bfat (jesus) Today 213.5 at 18.9%. As you can see from the numbers, I think I have made good progress. I have shoulder and lower back injurys that puts heavy benching with a bar, squats, and deads out of reach for me. Doing 4 w/outs week, upper / lower body split. 2 cardio sessions week on concept 2 rower, using HIIT protocol for 4 five minute ramps. Diet is 1600 - 1800 cal / day, with <75 gms carbs and 175 gms protien minimum. So far, so good. I am trying to get back to 195 or so, where I was in 2000 (pre back injury). This has been much more difficult for me than any previous time I have gotten back into shape. I think there are several factors: injuries keep me from doing the most productive lifts, my age (almost 48), and I let myself get way too big. Now I am in striking distance, and I have a few questions that I hope some of the more experienced on this board can help me with:
1)I notice that I have a much better workout the morning after a cheat dinner. Last nite we ate Italian, and today for my UB workout, I felt like I was on “veal fuel”. Is there any scientific basis for this? If so, is a carb load the nite before a heavy workout something others do? Will it stall my weight loss?
2)Currently I do a few warmup sets, and then sets of 8-10 rep work sets. I am intrigued by the article this week about W. Maybe I should drop to 5x5 and up the amount of weight on most exercises. How does this fit in with fat loss? Maybe it won’t affect it at all.
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Any suggestions for chest exercises that will put a real load on the pecs, given my situation? I seem to be stuck with DB benches and fly variations. Neither of these give me the “full of blood” pump that I used to get from benching. With all the extra back work from the rower, I am a little worried about being out of balance.
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Supplements. I am currently on my second week of a two dose per day M10 cycle, and I take a T2 (original) twice per day. Creatine and grow, of course. Money is not a problem - anything else I can add to speed things up?
Thanks in advance.