arch47’s BodyBlog

At some point this past fall, I injured my left elbow resulting in tendonitis.  After numerous attempts to address it myself and the pain not diminishing, I consulted a physician specializing in sports medicine.  The initial treatment was an elbow brace in concert with some anti-inflammatory medication.  NSAID’s are wonderful drugs but one side effect can be to lower ones immune system.  Over the 4-5 week period of treatment, I managed to contract a sinus infection that ultimately went into a middle ear infection.  I also was not to pursue resistance training during this time but I felt so lousy it soon didn’t matter.  As of this past week, the sinus and ear problems have abated and the elbow is being greatly helped with some ultra-sound treatments.  On Monday I can resume training but with some minor alterations to spare the elbow for awhile.

The lesson learned is how to avoid injury in the first place.  I now know that overworking my biceps and not doing corresponding triceps training was not correct.  I was doing triceps but not in a balanced manner.  Other exercises as well were putting stress in places where it maybe should not have been.  All this being said, it is a learning process.  Perhaps others are far wiser than me and knew how to structure their training in a better fashion.  But, like anything else in life, we learn best by experience.

2007 ended in a rather lackluster way.  The goal for 2008 is a much adjusted program via advice from a personal trainer and some trusted friends on this site. 

It has been a year since I made the decision to take control of my diet.  Since November of last year, I have shed twenty pounds and managed to keep it off even through holidays, family gatherings, etc.  I learned that it is not a single action that produces the success but many, many small actions that have a synergistic effect.  I wondered at the beginning if I could lose the weight and, then could I maintain my target weight?  I am ecstatic that the goal has been realized. 

This weekend I cleaned out my closet and purged all pants larger than a 32" waist.  The significance of this speaks to my new found faith in positive results and I could not be happier.  And, I don’t mind the continual question of "Are you really 60?"  I am truly having fun re-inventing the perception of what "60" is and can be.  It is a blessing to have this opportunity!

In January, I will celebrate a year of being involved in some type of training regimen and look forward to seeing what that milestone will be.

I just realized that it had been several months since I have entered any additional blog information which, at my age, may have some wondering whether I am still around!  Obviously, I am!  My wife recently asked me why we are still exercising at our age and my answer was, "Why not?   We have everything to gain from it and nothing to lose."  After my recent physical, my doctor and I got in to a discussion of healthy lifestyles and what works best.  He gave me a copy of a speech he had given at a conference of physicians in which he detailed the epidemic of obesity and its effects on America. My daughter, who is also a physician, fully concurs with his view.  The recent data illustrates how we, as a country, have continued to grow fatter with each passing decade.  It is particularly disturbing to note what this costs each of us in terms of health insurance, lost work days, and premiums on a whole host of services.  It may be that some segments of our population are starting to take note of this and are beginning to develop programs and other means to counteract this growing trend.

As for me, exercising and eating clean are like health insurance.  They are not a guarantee but they do allow a quality of life that I could not enjoy otherwise.  I am still very active with my grandchildren, participate in a hiking club, perform all of my own home and yard maintenance, go dancing, do volunteer work for church and community, and travel.  I am thankful for the ability to be able to perform these activities and more and am hopeful that my training program will be beneficial in that regard.

I completed the first six weeks of the Body Sculpting for Men program and have witnessed definite changes.  Not only is my underlying musculature harder, my core is much stronger than I ever remember it being.  I am getting better at keeping the workouts to a 60-70 minute duration in order to maintain the required intensity.  I think the exercises for the upper body are more beneficial than the lower body but that is not a deal breaker as far as the success of the overall program in concerned. 

I have always hated cardio but am coming to terms with the need to get my butt moving more.  I am almost starting to enjoy (that may be a bit strong) the sessions and can sense the improvement that the addition of cardio brings to the overall result.  Even though the program stresses doing cardio in the morning and another exercise session at night, I find this really difficult.  I try to do cardio after ab sessions and whenever else I can fit it in.  That usually gives me 3-4 cardio sessions per week.  Although short, I make them as intense as possible with the treadmill at its higher incline settings.  I also do intervals to try to maximize the time spent.

The program also wants you to do four weight training sessions per week but I have cut to three.  I feel better and at my age, I need some additional recovery time (hope that doesn’t sound wimpy)!

Nutrition is getting better and have even been getting my wife on board with some dietary changes.  I have to credit her for altering our family’s nutritional patterns at least 20 years ago.  We never fry anything (can you imagine a Southerner not doing that?) and have always eaten a lot of vegetables and fruits, chicken, fish, turkey, and lean red meats.  Now we are starting to take stock of the sugar in our diet.  We don’t use it directly but it sneaks in our food in so many ways.  We try to purchase cereals with sugar content of no more than 10-12g and really limit desserts (another delicacy Southerners raise to an art form)!

My waist size is continuing to go down but my weight is holding steady at about 172 pounds.  I just bought a pair of jeans with a 32" waist and that hasn’t occurred since I was in my mid-20’s.  I have to say, it felt real good!(read "vanity" here but unashamedly so).

After being on the Body Sculpting Bible program for about four weeks, I wanted to log in some perceptions about the program so far. 

First, it is very well-balanced and addressed the whole gamut of what healthy living is all about. I ahve had to tweak a few things in the exercise routine to fit my home gym and abilities but that has not impaired progress.  I had never done the visualization process in my life and honestly feel that has contributed to making me exercise more efficiently.  I think the program may lean a little toward over-training and I have cut my lifting sessions from four days down to three but trying to keep four to five cardio sessions going.  It is difficult for me to perform the morning cardio and then come home in the evening and exercise again.  I have no doubt this will produce quick results but it starts to take time away from other things.  I am very impressed over the results my Bodybuilding.com workout partners are experiencing with the program.  Once I finish the first six weeks, I plan on going though the Standard program again with increased weights and a change of exercises before attempting the next level of exercises.

My vanity was really stroked this week when I bought a pair of jeans with a 32" waist!  That has not happened in 35 years!

Just had my blood profile done and learned that my total cholesterol is now 111 ( originally 243) and my triglycerides are 67 (down from 385)!  That is better than I had ever hoped.

While I did not get the amount of definition in my abs that I had hoped for, losing 3.5 inches off my waist was huge for me.  I hope to shed another 2 inches to achieve a 32" waist. My body fat has dropped from 19%-20% down to 12% and I can feel a firmness in my muscles that I’ve never experienced before.  This much was accomplished by experimenting on my own and through reading whatever I can.

In late January I purchased a copy of The Body Sculpting Bible for Men.  I knew immediately that it was the wholeistic approach that I needed.  I also found that there were three other people on this site who had bought the book and were interested in doing the program.  We have formed a group to use the book for a 90-day period and then post our pics and accomplishments.  We will also be doing body blog posts as we go along.  Our ages are 31, 42, 52, and 60(me).  Two of us are from the United States, one from Ireland, and one from Austria.  One is doing the Mass Workout, one the Advanced workout, one is undeclared, and I am pursuing the Standard Workout.  Stay tuned as the results may be interesting.

Turning 60 has been a positive and fun experience.  Someone on this site has told me several times that age is just a number and that is very true.  Doing a body transformation at this time in my life is a personal competition and I am constantly amazed at things I can do now that I did not do at 25!  I am profoundly appreciative of the time and good advice afforded me by so many others on this site in assisting me with my goals.

I am pleased with the damage control regarding my diet during the holidays.  My initial goal was to lose 10 pounds and I actually shed about 13-14 pounds.  I gained roughly 2-2 1/2 pounds during the holiday but went about two weeks without a workout due to our schedule and a bout with respiratory  allergy.  Workouts have started back in earnest and it feels really good.  Had some good gains in spite of being off for two full weeks.

Still debating the issue of creatine supplementation.  I take a statin for cholesterol which can affect the liver.  Creatine could amplify this effect and am not interested in dealing with an issue like that.  My physician told me I needed to take a blood test at the end of six weeks to determine tolerance if I elect to use creatine.  My gut feeling is that I should avoid it and be content with taking a little longer in the results department.

We had just gotten some vacation photos back and there was one shot of me on the beach with a gut the size of Brazil!  That did it! I started reading anything I could on exercise routines and diet and the synergy that happens when you combine good habits. 

Full body workouts were done three days a week and cardio was done three times on opposite days.  One day was total rest.  Sodas were gone, water was in.  Sweets and desserts, extra helpings, and foods with empty calories were out as well.  On November 1st, I weighed approximately 185 pounds with a 37" waist.  This morning, December 22nd, I weighed 171 pounds and have a 34" waist that continues to shrink!  Last week was the first time in fifteen or more years that I purchased pants with a smaller size.  It felt great!

Currently, I am implementing a holiday diet plan that let’s me cheat a little (my mother-in-law makes awesome Christmas cookies) but keep a sense of purpose to my greater goal.  With two months to go before my 60th birthday, I am energized by what has happened so far and curious about what I will look like then.  I am already getting comments on the changes  that have taken place. Thanks to all who have offered advice and support and posting phenomenal transformation pictures.  It is inspirational!