Hairygrandpas log, fat- and older people welcome!- diet, training, cycles, healing

I love when people who have never done a plank before, look at it and think it is easy. The first time they do it, they start shaking 30 seconds into it.
 
Demgainz said:
I love when people who have never done a plank before, look at it and think it is easy. The first time they do it, they start shaking 30 seconds into it.
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The world record :

"George Hood 57 of Carlsbad held the challenging position for an astounding 5 hours and 15 minutes."



WTH??? I bet he has a steel frame implant.
 
LOVE the tempo!!!

Needing those carbs must mean the diet is working!

How often do you have a refeed day like that? Do you notice you wake up the next morning tighter? Leaner? More vascular?
 
BeastFitness said:
LOVE the tempo!!!

Needing those carbs must mean the diet is working!

How often do you have a refeed day like that? Do you notice you wake up the next morning tighter? Leaner? More vascular?
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Doing once a week refeeding. Honestly, the day after, my scale showed 3lbs weight gained and I look puffier, guessing its water.
It's really weird. I'm loosing closing size but not weight... but I don't see muscle gains either. I may have a huge dump stuck in my colon...
 
hairygrandpa said:
Doing once a week refeeding. Honestly, the day after, my scale showed 3lbs weight gained and I look puffier, guessing its water.
It's really weird. I'm loosing closing size but not weight... but I don't see muscle gains either. I may have a huge dump stuck in my colon...
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Maybe you're full of s**t! :ban:
 
hairygrandpa said:
Doing once a week refeeding. Honestly, the day after, my scale showed 3lbs weight gained and I look puffier, guessing its water.
It's really weird. I'm loosing closing size but not weight... but I don't see muscle gains either. I may have a huge dump stuck in my colon...
Click to expand...

[video=youtube;PPWn4GHGyEc]https://www.youtube.com/watch?v=PPWn4GHGyEc[/video]
UncleSarm
 
Pre-Holiday massacre

BB Bent over row
120kg/264.5lbs
7/5 <---bad form, changing weight
90kg/198lbs TUT 4:1:1
10/9/9/8

standing DB one arm behind head triceps
17.5kg/38.5lbs
7/6 <---not optimal form, changing weights
33lbs/ drop 12.5kg/27.5lbs TUT 4:1:1
10 drop 6/10 drop 5/8 drop5/8 drop5/6 drop 4

seated row close grip TUT 4:1:1 Superset 2x40kg/2x88lbs DB shrugs TUT 4:1:1
220lbs
10/10/10/9/8/8
Shrugs
16/15/14/15/14/13

Chin ups (no TUT) superset rope triceps push down TUT 4:1:1
7/6/7/6/6
Triceps push down
31.5kg/69.5lbs
10/9/7/8/7

Dips TUT 4:1:1 superset cable curls
12/10/8/9/7 <--- did longer pauses as TUT fugged me up good
cable curls TUT 4:0:0
15kgx2/2x33lbs
10/8/8/8/8

DB seated arnold press
2x50lbs
7/6 <---decided to do TUT 4:1:1 with less weight
2x33lbs
10/9/9/7/7/6

DB biceps curls TUT 4:1:1
22.5kgx2/50lbsx2
6/4 <--- too much weight for TUT
17.5kgx2/38.5lbsx2
7/5?/6/6/5

Some quick Dips before I go:
9/7 out

67 sets, mostly TUT 4:1:1 in roughly 2 hours
 
Impressive and inspiring!
 
hairygrandpa said:
Doing once a week refeeding. Honestly, the day after, my scale showed 3lbs weight gained and I look puffier, guessing its water.
It's really weird. I'm loosing closing size but not weight... but I don't see muscle gains either. I may have a huge dump stuck in my colon...
Click to expand...

So the weight gain isn't bad but if a refeed is done properly you should wake up tighter, leaner, more vascular, etc. What does your refeed consist of?

Another sign is once you start getting leaner and your insulin sensitivity increases (as does nutrient partitioning), you'll obviously dump the next morning but no where NEAR as much as you typically would from a refeed.

Typically
smaller dumps post refeed = better partitioning or utilization of the increased calories
bigger dumps post refeed = not as good partitioning or utilization of the increased calories (its a fine balance)
 
BeastFitness said:
So the weight gain isn't bad but if a refeed is done properly you should wake up tighter, leaner, more vascular, etc. What does your refeed consist of?

Another sign is once you start getting leaner and your insulin sensitivity increases (as does nutrient partitioning), you'll obviously dump the next morning but no where NEAR as much as you typically would from a refeed.

Typically
smaller dumps post refeed = better partitioning or utilization of the increased calories
bigger dumps post refeed = not as good partitioning or utilization of the increased calories (its a fine balance)
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Refeed = Potatoes, pasta, rice, beans, lentils. No simple sugars or bread. Protein high as usual.
Thanks for the dumpology input! LOL

My metabolism is still too slow, too many previous years of sedative lifestyle. My plan is to increase fiber intake and keep the targeted ketogenic diet for one more month, even though I'm eager to bulk and see me grow. Will keep dieting until 13-15% BF.
 
Holidays were rainy here. Was at the farm planting, fishing and reading. Batteries are fully restored.

Farm-puppy-dog is getting bigger too and is a pain in the butt, always seeking attention by breaking something or tossing the kids around.
Had a lot first aid bruises to attend because of him.... but who could be mad at him? Look!

Invalid Link Removed
 
He'd get away with murder at my house with that look.
 
hairygrandpa said:
Refeed = Potatoes, pasta, rice, beans, lentils. No simple sugars or bread. Protein high as usual.
Thanks for the dumpology input! LOL

My metabolism is still too slow, too many previous years of sedative lifestyle. My plan is to increase fiber intake and keep the targeted ketogenic diet for one more month, even though I'm eager to bulk and see me grow. Will keep dieting until 13-15% BF.
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HAHA not a problem!

Thats a solid range especially depending on how well you hold it…eager to see your physique in that range brother!
 
Chest, Back TUT

Dips 4:1:1
11/10/8/9

Seated row close grip (1 sec hold , 3 sec lowering)
220 lbs
10/10/8/8

BB shrugs 4:1:1
220 lbs
11/10/8/7

Chest press machine 4:1:1
175 lbs
11/10/10/9

Lat pull down ( 1 sec hold, 3 sec lowering)
155 lbs
12/11/9/9

Inclined chest press machine 4:1:1
175lbs
9/8/8/7

Long Pulls (slow)
2x70lbs
10/10/10/8

DB reverse grip bench press 4:1:1
2x50lbs
10/8/8/7

Elliptical (first time) 3 minutes
Stair Master (first time) 4 minutes <--- will do this mofo more often
Bicycle 6 min at 145 heart
 
hairygrandpa said:
Chest, Back TUT

Dips 4:1:1
11/10/8/9

Seated row close grip (1 sec hold , 3 sec lowering)
220 lbs
10/10/8/8

BB shrugs 4:1:1
220 lbs
11/10/8/7

Chest press machine 4:1:1
175 lbs
11/10/10/9

Lat pull down ( 1 sec hold, 3 sec lowering)
155 lbs
12/11/9/9

Inclined chest press machine 4:1:1
175lbs
9/8/8/7

Long Pulls (slow)
2x70lbs
10/10/10/8

DB reverse grip bench press 4:1:1
2x50lbs
10/8/8/7

Elliptical (first time) 3 minutes
Stair Master (first time) 4 minutes <--- will do this mofo more often
Bicycle 6 min at 145 heart
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Good job hg . Stair master is fun .
 
Thiefcatcher said:
"Elliptical"... a machine created by the devil himself. :smite:
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It looks so funny and fluffy, when a girl with a whipping pony tail and a nice butt uses it.
Can't use it. It somehow feels wrong on my knees, will skip that sh1t...

bighulksmash said:
Good job hg . Stair master is fun .
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The STAIRMASTER is serious! This machine fills my masochistic needs!
 
Them stair master feels lol
 

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^HAHAHAH!!!! Best thing I've ever seen!!
 
Shoulders

Standing Arnold press tut 4:1:1
2x22.5kg/2x50 lbs
9/8/8/6

DB inclined reverse flies, trying to hold 1 sec on top/ moving notches
2x12.5 kg/2x 27.5lbs
8/6
2x10kg/2x22lbs
9/8

DB inclined reverse flies, pinky-up, trying to hold 1 sec on top/ moving notches
2x10kg/2x22lbs
9/8/7/7

Face Pulls - fists up, palms facing ears, holding 2 sec on top
10kg/22lbs
12/10/10/8
super set
one armed lateral kettle bell rises
12.5kg/27.5 lbs
10/9/9/8

5 minutes Stair Master/ 5 minutes bicycle
 
Diet update

Still on ketogenic diet with one carb loading day x week.
Finally I got my psyllium husks by mail, mixing them into my protein-post-workout-shake to up fiber intake.

I upped fat intake too to see if it accelerates fat loss. Macros are about 35%P/60%F/5%C staying around 1900kcal/day.

Clothing size L fits me now perfectly, already gave all my old clothing size 3xl away.
My weight hasn't changed in a month, scale shows 218lbs.
 
hairygrandpa said:
Diet update

Still on ketogenic diet with one carb loading day x week.
Finally I got my psyllium husks by mail, mixing them into my protein-post-workout-shake to up fiber intake.

I upped fat intake too to see if it accelerates fat loss. Macros are about 35%P/60%F/5%C staying around 1900kcal/day.

Clothing size L fits me now perfectly, already gave all my old clothing size 3xl away.
My weight hasn't changed in a month, scale shows 218lbs.
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That's good **** HG!
 
Are these *flexible* fats, or only certain foods?

Where does your fiber intake come from, mostly? Do you not eat fruit carbs, etc?

As I get older the carbs hate me more and more I think.
 
HG! Nice job going from 3XL to L! Congratulations on extending your life by choosing health! Killer shoulder workout!!
 
RegisterJr said:
Are these *flexible* fats, or only certain foods?

Where does your fiber intake come from, mostly? Do you not eat fruit carbs, etc?

As I get older the carbs hate me more and more I think.
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Yes, carbs hate us, LOL! We are old indeed. My 17yo son stuffs his face with all kinds of carbs: bread, pasta, sweets, bakery, soda and has a six pack showing with 11-12% BF (guessed).
It's very hard for me finding the right diet but I think I finally found out how my body ticks.

Fat comes from meat and coconut oil. Nowadays I take about 7 tbsp coconut oil per day (800 kcal), divided in 2 doses, one in the morning and one pre-workout. We have no peanut butter here where I live.

Carbs are kept to a minimum, mostly from a few slices of tomatoes -or pieces of carrots, with the exception of my post workout shake. Here I make a smoothie consisting of: 30g whey/ half banana (or half apple,pear)/ 1tbsp raw cocoa powder/1 glass of milk/ ice.

Fiber always was the big problem. I got them from broccoli or other veggies in my meals, not enough. That's why I'm mixing the psyllium with my prot shakes now.

Fruits only at my carb loading day, mostly grapes, apples, bananas, grapefruits and dragon fruit - also beans, rice, pasta, potatoes.
Never bread or fast food.

Man, I can't wait to finally start a lean bulk. I crave oats and fruits like crazy. My diet stops at my birthday and the bulk begins, 27 days to go.
 
kenpoengineer said:
HG! Nice job going from 3XL to L! Congratulations on extending your life by choosing health! Killer shoulder workout!!
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Truth being told, it would be healthier not to pop Anavar and without AAS use in general -but life is short and faster results are welcome.
Whats making it healthy is the changes in diet and exercise. Once I have reached my goal (200-215 lbs/12-15% BF) I will reduce all supplementation, stay on TRT and a healthy lifestyle.
 
hairygrandpa said:
Truth being told, it would be healthier not to pop Anavar and without AAS use in general -but life is short and faster results are welcome.
Whats making it healthy is the changes in diet and exercise. Once I have reached my goal (200-215 lbs/12-15% BF) I will reduce all supplementation, stay on TRT and a healthy lifestyle.
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Hear, hear!
 
hairygrandpa said:
Yes, will live a healthy life ... later on... with an occasional blast cycle... :saevil:
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Who's to say it's not healthy? I read an article saying that lab mice with low test live longer. But centenarians generally have low muscle tone, higher incidence of bone fractures, Alzheimer's, dementia, vision problems, etc. Basically their quality of life (QOL) is poor. So it seems that the choice is a shorter life with better QOL, or a longer life with poor QOL. I can guarantee you that that longer life with poor QOL will feel veeeery long indeed.
 
You don't have peanut butter there? Can't even make your own?
 
UncleSarm said:
Who's to say it's not healthy? I read an article saying that lab mice with low test live longer. But centenarians generally have low muscle tone, higher incidence of bone fractures, Alzheimer's, dementia, vision problems, etc. Basically their quality of life (QOL) is poor. So it seems that the choice is a shorter life with better QOL, or a longer life with poor QOL. I can guarantee you that that longer life with poor QOL will feel veeeery long indeed.
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uncle Freud over here
 
Back,Chest

Chin ups, holding 1 sec on top
8/7/7/7/6+1/6+1
Super set: Push ups 4:1:1 w. handles, kissing floor
15/14/12/12/10/10

Z-bar Bent over row reverse grip, holding 2 sec on top
120lbs
10/8/8/8/8/7

Inclined DB press reverse grip 4:1:1
2x55 lbs
8 flat
7 notch up
7 notch up
7 flat
6 notch up
6 notch up

10 min bicycle at 140 heart
 
Today I felt off. I guess ketosis kicking in, fought through and finished the workout.
Weather changed, it's cooler now and knees are aching again, damn!

3 days ago I upped fat intake. Believe it -or not, I see changes in body composition.
Veins are popping out on my forearms and love handles shrunk a bit.
 
hairygrandpa said:
Diet update

Still on ketogenic diet with one carb loading day x week.
Finally I got my psyllium husks by mail, mixing them into my protein-post-workout-shake to up fiber intake.

I upped fat intake too to see if it accelerates fat loss. Macros are about 35%P/60%F/5%C staying around 1900kcal/day.

Clothing size L fits me now perfectly, already gave all my old clothing size 3xl away.
My weight hasn't changed in a month, scale shows 218lbs.
Click to expand...

Solid check in! If you increased your ratios to favor a 70%ish fat intake you'll be in a true ketogenic diet and could potentially help.

Wheres the cardio at currently (sorry if I missed it)
 
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