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.
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.
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.