T Nation

The Labors of Hilo



The Labors of Hilo,
as told by Hilo of Growton.

January 2nd saw a rejuvenated spirit in Hilo of Growton. After a long hiatus living a life of modest luxury, Milo had grown dissatisfied with his mortal form. At 6’4 260lb Milo was formidable, but a sloth compared to his ghost of past. Now with cash in hand, Milo selects a gym one mile from his domicile and begins to train.

Labor 1: The Finnish Lion
Objective: Compete in first 10k footrace. Improve SQ, BP, DL, PullUps.

Hilo, well prepared for a mild famine, was not prepared for a heart healthy lifestyle. At week IX into the the training the weight has now reached 254lb and for what its worth the hand held body fat estimating black box come up with ~18% body fat, which in Hilo’s estimation is lower than reality.

In the first month Hilo was focusing on setting the proper foundation for building muscle. Hilo reintroduced compound barbell movements with meticulous attention to perfect technique. Muscle memory was the goal, reps and sets didn’t matter. With the gym time sometimes hitting 6 days a week, jogging was introduced. One particularly spunky Monday morning Hilo pressed the 5k button on a treadmill and set the speed to 4.5 and jogged until the machine stopped +46’ minuets later.

Hilo’s body demanded sustenance. After an odyssey trudging through schools of dieting Milo had found something that seemed to work and save money. Beans and rice were cooked in bulk once weekly, and supplemented most meals. Adding sweet potatoes, spinach, broccoli, brussels sprouts, tomatoes, garlic and the zucchini zoodle Milo was eating till he was full. He also was known to crush chocolate milk or pan sear steak w/ rosemary if his macros allowed, and he was working to learn to debone a chicken in under three minuets, Jacque Pepin can do it in under one minute. Fruit and eggs or yogurt was eaten mostly in the morning, and sometimes oats.

Rounding into the second month Hilo shifted his goals on shedding fat while still growing stronger on his noob gains. Previous diets had Milo down to 1600kcal/day, this time he was focusing on being around 2000kcal as a base, allowing more as his Polar Beat chest heart rate monitor dictated. This slighter deficit made maintaining the cut consistently a lot easier. Instead of shooting for +245 gram protein every day he listened to the cravings in his gut, which were now craving health foods instead of industrialized junk. His workouts shifted more to a SS/5x5 inspired routine where Hilo was lifting heavier weight for less reps.

As a wrestler Hilo viewed running as a form of punishment. He did not need to run, if an altercation were to arise it was certainly the foe who’s best interest it was to turn tail and flee. Now he eyed the footrace in a different light. Hilo would use running in a fasted state, except for lean protiens or BCAAs, as a means to make himself a leaner more efficient human. He would also run after fueling his body to improve his cardio efficiency and not as a means of fat burn.

Week IX should consist of: Tue modified SS/5x5, Wed jog, Thr modified SS/5x5, Fri baseline time for mile run, Sat modified SS/5x5

Hilo of Growton


In. Solely due to writing style ha


Welcome to the logs Hilo :slight_smile:
Great read, much amused.
I hope that Milo will fulfill the goal of his quest.

Good log man, so much in for this.


In for ur log



Tragedy. Hilo of Growton went to train to finding a bench already in the rack. After benching, Hilo placed the bar w/ a plate on each end on the safety bars and set the J-hooks to squatting height. Hilo decided to sorta half power clean the thigh-high weight to the squat height hooks, without any momentum generated during the initial explosion of a power clean. Also, Hilo hadn’t power cleaned since HS. The resulting effect was felt 4 am the next morning and resulted in many days of rehab.

Stretching has now been incorporated into the training routine in the form of early mornings with Wai Lana, or after a brutal workout. Not doing dumb things should also be reinforced and encouraged.

Less intense training resulted in fewer kcals consumed resulting in a lower daily allotment; aka less food. Despite this setback, Hilo was able to get his weight down to 249lbs and maintain his cut. This success in part to trading Pilsner for Pellegrino.

The first day back in the gym Hilo felt slightly weaker than week IX, and with much less stamina. He focused BP and lats, as well as on core strengthening exercises utilizing the Roman Chair, and hit the legs w/ machines to avoid taxing the back w/ SQs.


Hilo hit a personal best since reignition for BP. 2 beautiful plates on each side of a wonderful shiny bar, repping out a set of 5. Pyramid up from 135 + 50 + 20 then down from 225 w/ hi rep burnouts, mmm feels good. 100lbs from all-time best @ 325.

Nutrition is on point. Raising base kcals from 2k now to anywhere between 2k and 2400, still adding in kcal burnt. Hilo’s protein averaged about 160g a day; he felt that maybe this could be increased.

Hilo had not run since the tragedy in week X. He hit the 5k button, set the speed and away he went. This run felt surprisingly good, and not as demanding as the first. Hilo felt indomitable. Channeling David Goggins, in Hilo’s mind sparked a dark Growton, who would never quit, never uncover the jacket or towel guarding the speed button and hiding the timer. Dark Growton who feed on enduring more than a presence could impose. In this instance, dark Growton was feeding on a spittling despise and disgust for the treadmill that carried Hilo. Maybe it was the fat loss reducing the effort he thought, or the mental callus developing as the mind grew tougher through grinding workouts, or the stronger muscles now more efficient than before. All possible contributors but no, it was not until the time of this transcription that Hilo saw in the first entry the speed of the treadmill. Was 4.5, this time is 4.0… But it was too late, dark Growton was manifest, and regardless Hilo felt great!

Now more limber and ever stronger, boosted by a rise in rations, Hilo prepared to set out on a voyage. He was to sail to his native land, in a trip that would culminate with a feast and celebration. Hilo wondered if he would be able to adapt his routine to life in this campaign back East.

Hilo of Growton



The gymnasium Hilo had joined had affiliates in the city where he could train while on his campaign. It was out of the way, but 7 fold the square foot and had what he needed. Though not the normal routine Hilo did what mankind has done from the beginning, adapt and overcome.

The sessions were less intense due to his fatigue from long days laboring. Despite this, he still hit the weights to minimize any muscle loss while on his cut. The cut itself was going well. Hilo was down to 246.5 if the scale was to be trusted, a rate of approximately -10lbs/month. He had flabs ™ that could now be seen in the right lighting. These 4 uppermost abs buried under subcutaneous fat began to expose their form like spring mountains under melting snow.

Hilo of Growton



Hilo caught the flu near the end of the voyage, and had bested it in 2.5 days. Hilo waged war on the flu and provided his body with all it needed for total domination. Especially due to the virulence of this year’s influenza Hilo will not be going to the gymnasium this week, as he is not a jerk and does not want to turn you into a vector. Be like Hilo, if your sick stay home. Do not jeopardize members of families that may live with susceptible souls.

Trip was good all things considered, weight is down to 245.5. Aprox 11 more weeks planned on the cut then will lvl out for a few weeks to allow homeostasis at the lower body weight to normalize.

All workouts on the trip were subpar, was looking fwd to hitting weights again. Will be using home gym: Olympic Rings hanging from a tree, with a 2nd tier of grips hanging 4 ft below from rings (think pullups and dips), a 50lb kettle bell, and the ground. Cardio will be replaced with flexibility and coordination work until lungs are fully decongested. May try a light to moderate bodyweight boot camp / HIIT if feeling clear by end of the week.

Hilo of Growton


Hilo has reached 235 from 265. About 10 lb a month. Plant based, no oil diet with lots of beans, and no tofu or tempe. Low carb when possible. Hilo still ests steak or chicken 2x week, best quality he can afford prefer local. Diet success in part to waves of between hardcore diet (>1600) to at or slightly below maint (2600).

Broke into the 220’s for the first time in years, 228 this AM. So sick of cutting but soon can start the fun stuff bulking. Will try to settle on 225 for the next three weeks to stabilize then time to grow!


Well done Hilo :slight_smile:

A sound advice is to stay at your desired weight for a long time, like for maybe 6 to 12 months. Before trying to bulk.

The body remembers the old days, and want to be there badly. So be cautious Hilo the great.
You’ve really done well


@hilo_of_growton What happened to Hilo did he finish is journey?