OldManSkinny 
"I'll be on a beach in Brazil for a couple of weeks in January, so the goal is to maintain/improve on my current physique through added protein, carb cycling, heavy lifting, and moderate HIIT cardio."
|
|
Archive for the 'Training' Category
Saturday, November 14th, 2009
| Okay, I’ll have to admit, things are not going well. For nearly a week I’ve been in double digit body fat. I’ve had a workout every day since returning from CA. Of course it’s what I’m eating. In the back of my mind I’ve been remembering past advice–”Skinny, you’ve got to eat more if you want to grow” etc. So I’ve upped the protein to about 40g per meal–6 meals. Carbs have increased a little but not much. Yesterday I was in a push-up position by the pool, doing some bridge crunches between laps and noticed my belly–there was this bag of FAT hanging down, swaying back and forth!
Back to a more restricted nutrition plan for me, boy. I’m just NOT going to go to the same place I was a year ago. And I’m going to toss in some extra cardio until things get under control. I’m all for muscle growth, but not at the expense of a lean physique. I’m just 6 weeks away from needing a beach bod for Brazil.
|
Posted in Training, Nutrition
Sunday, November 8th, 2009
From 2001 to 2008 I was doing weights M,W,F with cardio T,Th,S. That got me fit and healthy. Then I decided I wanted to do a competition. A trainer got me doing a 6-day program, one muscle group a day. Any cardio I did was as a second workout in the evening. I’ve been doing that since the first of 2008. Now the daily weight workout is a habit and I like it. I love being in the gym pumping the iron every morning. But I’m wondering if I’d get just as much from the old 3-day split, or maybe a 4-day plan. My goal is to stay in single digit body fat and to maintain my current muscle mass, although I wouldn’t object to gradually adding some lean muscle 
What’s your take on it?
Posted in Training
Wednesday, October 21st, 2009
I moved my regular posts over to the forum (Help Old Man Skinny Prepare For A Show) , so that’s why there have been no blogs since July. I passed on the contest, but still got contest ready a couple of weeks later for a photo shoot. Then it was "off the wagon" for a 2-week vacation/cruise. I didn’t lose it entirely, but did have "repair" work to do after getting home.
That’s going well. I’ve managed to keep the body fat (according to the questionable Tanita scale system) in singe digits for over a week. The interesting thing is that my weight has gone up a little as the fat has gone down. We’ll see how long that will keep up. Maybe it’s the modified carb rotation, or maybe the extra high protein I’ve been packing in, or maybe the daily cardio. Or a combination. Who knows. I’ll keep the plan working as long as I’m seeing progress.
Posted in Training
Wednesday, October 21st, 2009
I moved my regular posts over to the forum (Help Old Man Skinny Prepare For A Show) , so that’s why there have been no blogs since July. I passed on the contest, but still got contest ready a couple of weeks later for a photo shoot. Then it was "off the wagon" for a 2-week vacation/cruise. I didn’t lose it entirely, but did have "repair" work to do after getting home.
That’s going well. I’ve managed to keep the body fat (according to the questionable Tanita scale system) in singe digits for over a week. The interesting thing is that my weight has gone up a little as the fat has gone down. We’ll see how long that will keep up. Maybe it’s the modified carb rotation, or maybe the extra high protein I’ve been packing in, or maybe the daily cardio. Or a combination. Who knows. I’ll keep the plan working as long as I’m seeing progress.
Posted in Training
Tuesday, July 28th, 2009
I’m heading to the mountains Wednesday-Saturday for a few days camping with kids and grandkids. Fresh, cool air will of course be healthy, as will lifting grandkids, setting up camp, hauling firewood, etc. But a real workout?
Cardio, of course, will be easy–hiking, jogging trails, etc. I’m taking lifting straps and a PVC pipe to rig up a chinning bar. I’m taking resistance bands. And there will be picnic benches to do step-ups, etc. I think I can make it work–maybe not for "heavy" lifting goals, but for a total-body workout. Mon-Wed. I’m doing heavy, targeted workouts for each muscle group, so they’ll have it hit for the week anyway.
The big challenge will be eating. I’m taking lots of veggies, protein powder, cottage cheese, chicken breasts, etc. so that no matter what the "family meal" is, I can adjust it to suit my needs. They know I’m strange, anyway. My kids were discussing ice cream on our family web page a couple of days ago. Here was my reply:
"I had a great Sundae last night! Instead of chocolate topping I used blended apricot skins. Instead of nuts I used ground flax seed. Instead of whipped cream I used homemade plain yogurt. Instead of ice cream I used fat-free cottage cheese. Yummmm.  "
Posted in Training
Tuesday, July 28th, 2009
I’m heading to the mountains Wednesday-Saturday for a few days camping with kids and grandkids. Fresh, cool air will of course be healthy, as will lifting grandkids, setting up camp, hauling firewood, etc. But a real workout?
Cardio, of course, will be easy–hiking, jogging trails, etc. I’m taking lifting straps and a PVC pipe to rig up a chinning bar. I’m taking resistance bands. And there will be picnic benches to do step-ups, etc. I think I can make it work–maybe not for "heavy" lifting goals, but for a total-body workout. Mon-Wed. I’m doing heavy, targeted workouts for each muscle group, so they’ll have it hit for the week anyway.
The big challenge will be eating. I’m taking lots of veggies, protein powder, cottage cheese, chicken breasts, etc. so that no matter what the "family meal" is, I can adjust it to suit my needs. They know I’m weird, anyway. My kids were discussing ice cream on our family web page a couple of days ago. Here was my reply:
"I had a great Sundae last night! Instead of chocolate topping I used blended apricot skins. Instead of nuts I used ground flax seed. Instead of whipped cream I used homemade plain yogurt. Instead of ice cream I used fat-free cottage cheese. Yummmm. "
Posted in Training
Saturday, July 18th, 2009
ABA changed the date. It’s now Sept. 5. I’m beginning to wonder if this is a half-cocked organization.
I’ve had diarehea for 3 days–no energy. I tried a workout Thursday, but bagged it Friday and today. That hasn’t happened in months!
Posted in Training, Contest Prep
Sunday, July 12th, 2009
Nine weeks out from an ABA show here in Utah. Sept. 12. “Why not do it?” I ask myself. I want to get back down in body fat. I’m going to be tanning to get ready for a 2 week vacation/cruise the next week. It sounds like a good idea.
I’m 164 @ 9% (that was this morning, before the big family picnic tonight with homemade ice cream and cookies). I would want to be 5% on stage. That’s down 1% every 2 weeks. Sounds do-able and not too painful. The plan?
Cardio–30 minutes Tuesday, Thurs, Sat.
Weights–60 minutes 6 days a week, med. to heavy weights, concentrating on major muscles (so I don’t lose muscle mass).
Nutrition–Cut back on total calories. Cut out carbs on cardio days.
I’ll re-assess the plan in a week when I see what this has done.
Posted in Training, Contest Prep
Tuesday, June 30th, 2009
I’m on my way home–a day-long bus ride from Denver to Salt Lake City. The tour has been successful–we’ve played for over 50,000 people in 10 days. Last night’s concert in the famous Red Rocks Amphitheater west of Denver was standing-room-only for nearly 10,000 people and it was video taped for future release.
While in Denver, I spent an hour at iSatori’s headquarters. What great people, particularly Stephen Adele’, the CEO. He practices what he preaches–he is in top shape. I overheard him ordering in lunch–no hamburger and fries for him, but a chicken wrap with veggies. We spent most of the time talking about his family, his desires to rear his two girls to be good people. You can trust the integrity of a company when the CEO is a man of high moral values.
I was interested to hear how successful iSatori’s new Liquid Morph has been. I’ve used it for the fantastic pre-workout supp the Morph matrix is, having had great success with the tablet form. Mathias Horn, the fellow over all the product distribution, says that most guys are buying the liquid version because of the added 45g of protein. Quite the stack!
I had concerns about keeping up my fitness regimen–diet and workouts–while on tour. It turned out to be fine. Most of the hotels had adequate gyms. There were a couple of nice pools and some good outdoor trails/paths to run. I got in a workout every day except one (Sunday’s off) and actually did 2 workouts a couple of times.
Meals could have been a problem had I not been forced into passing up all the desserts due to their gluten content. We’ll see tomorrow morning how successful I’ve been maintaining weight and muscle mass. I really think it’s going to be fine.
Posted in Training
Wednesday, June 24th, 2009
Never fear, Skinny’s been on task even though I haven’t been able to report back. I’m about a third of the way through a 2-week tour with the Mormon Tabernacle Choir. We’ve given concerts in Cincinnati, St. Louis, Des Moines, and Omaha. We’ve got points west ahead of us–Kansas City and Denver to name a couple. We’ll play for over 50,000 people by the time we’re done.
I’ve done a workout every day–a couple of runs, a good swim, and a weight workout at a nice Hilton gym. My biggest concern was nutrition–buffets for most of the meals. Could I keep my appetites under control? But it hasn’t been too bad. Because of my Celiac disease, I’ve had to pass on all the fancy desserts and the breads, so that only leaves the meats, veggies, and fruits. Since I don’t have scales, we’ll have to see how it all works out, but I feel pretty good about things so far. Even though the schedule is for 3 big meals a day, I’ve taken baggies and slipped out with a fruit or protein for in-between meals. And half my suitcase is protein powder and gluten-free crackers.
I’ve taken these two weeks off of all supplements, following the standard cycle-off traditions. We’ll see if that makes a difference. I haven’t gone off 3-XL since it came out, nor ISA-Test. My energy level for workouts has seemed about the same, but I’ve got to remember, too, that I’m at a lower altitude.
Posted in Training
|
View all comments | Leave Comment