I largely kept to zero sugar soda and tea and did not eat any sweets except for the 6 hour drive home.

I feel like a bum, didn't work out today but I am sleep deprived.

 

Down 2.5 lbs since Monday, must have been water.

 

I'm just getting started.....

 

282 lbs when I went into the hospital, was 237 when I got out after 39 days. Next goal get my strength back and then drop down to 199 for a week and maintain 205 or so. A goal I never thought possible.

Due to the Low so(dium) diet I'll be ordering from Amazon Fresh as needed. the prices are same or lower than Krogers, but there is a $10.95 handling fee for picking and delivery.

 

Breakfast
2 sausage links, 280mg sodium
2 eggs, 140 mg sodium
packet of oats 260 mg sodium
coffee packet, 35 mg sodium

Rounded up 720 mg of sodium.

Boost drink for lunch, 150 mg of sodium

Dinner, two Amish thighs, 125-140 grams of protein.
rice with tandoori powder and no salt diced tomatos, with chicken broth, 200 mg sodium
2.5 oz of mixed veg (30mg sodium)

So I'm full, 1100 mg of sodium so far for the day (2400 mg diet) Looking for a 4th meal of might bake some cookies for later.

Don't be lazy, get to cooking. I'll likey never eat out for dinner again. I made three meals so I won't get bored with the same old thing for a week.

@prostockjohn, this will be easy.

 

Good to hear man!

I just got back from 4 days in Boston for a conference, only up a lb.

 

First day allowed on my feet, did I take it easy? Nope. Walked around Meijers for 1.5 hours, then had to goto Krogers for IQF fish since I couldn't find it at Meijers. After 39 days in the hospital, I'm whooped. Never needed to sit down.

 

Morning weights after pissing
9/19 237.2
9/20 235.8
9/21 235.2
9/22, today 234.2

 

Great, you're on a man on a mission!

 

Second chance at life, not gonna not waste it. Now if these old joints would play along.

 

100%. We can go into the 3rd phase of life using a cane and obese or we can do better.

 

You can be the oldest guy in the gym, or youngest guy in the rehabilitation center!

 

I did buy some Wagu ground beef, $8.49 a lb, but it was buy one get 40% off the next.

Works out to 6.75 a lb or so. I'll use it to make a Bolognese sauce loaded with fresh veg. and no salt canned tomatoes. You can cook super healthy, just takes a little more research.

Oh yeah, brownies, 160 mg sodium each, pull and bake cookies, 95 mg per two cookies, so I can have snacks/treats for now. Will need to cut them out, but using up what is in the fridge.

 

Friendly reminder for you old fucks!
The perimeter of the grocery store is produce, the isles are product. You’re welcome!

 

 

 

View attachment 717271

That's a pretty expensive towel rack you have there . I know some guys who use their classic car as a shelf in the garage to store stuff.

 

Three weeks ago I added Farmers Walks to my resistance training. I've seen some remarkable affects, such as, forearm strength, grip strength, posture and endurance.

I've been using kettlebells at 110#. I carry the kettlebells for 1/16th of a mile. Then walk another 1/16th of a mile without. Then another 1/16th mile with the kettlebells. I'm 1/16th of a mile away from 1/2 mile carrying the kettlebells.

My forearms are giving out. Grip strength is still good so, I won't go up in weight until I can carry four 1/16th mile carries.

It looks like a simple exercise but, it's brutal........ or maybe I'm just a pussy

 

Practice "dead hangs" for grip strength. AND it is also very therapeutic for shoulders and back.

It is the ultimate "do nothing" exercise
If you have any sort of shoulder impingement issues the dead hang does wonders.

 

Knees and ankles are still screaming from just getting to move. Leg strength is still good, but arms are noodles. I lifted about an 80 lb rock that some kid had moved and getting it up past me smaller belly wasn't easy, almost dropped it. It was in the middle of the sidewalk (damn kids!) and I took it upon myself to put it back where it came from, also as a test for myself.

235.6 after morning pisser, I ate a bunch of pasta last night, so extra walk today once UPS drops off Milwaukee gifts

 

I did annual bloodwork as well as the urine PSA test.

Everything came back excellent, I credit me avoiding fast food, largely avoiding alchohol, and watching my weight.

I waited to do my weekly TRT injecting, my TRT was 530 and 174 free. I feel good though a friend thought those numbers were low for how much I'm pinning shrug. My baseline two years ago was 214.

Gonna change up my lifting a bit. I'm going to increase weight amounts since I've basically been doing the same amounts for the past year. So a mix of 5 x 5. I'll be careful not to injure myself lol.

 

This is only a suggestion. RP Renaissance on YouTube outlines this workout program. I have been using this for the last 9 months. Speaking from my personal experience using it, it works. I'm losing weight and putting on muscle.

Add 5 pounds to what you're doing now. Work that until you can do at least three sets of 10 reps. Then go up another 5 pounds.

Lift for six weeks, then de-load for a week. No lifting at all. During that week continue your cardio, don't over do it. 8k to 10k steps a day works very well because it won't over stress the body during the week off from lifting.

Repeat your lifting after a week of de-loading for another six weeks, then de-load again. Follow this for 6 to 8 months, then take a whole month off from lifting. Continue the minimum 8k to 10k steps a day during the month off from lifting.

 

I kinda do that now. Except I have not been doing a week deload.

 

It's the craziest thing de-loading. I was blown away how much stronger I was when I resumed lifting. That week, then month off, absolutely heals the body.

My recovery is usually two days after lifting before hitting the same isolated muscles. Even then I can still feel I'm not 100% but, two days is rebuilding my torn muscle enough that I can lift again without abusing myself or muscles so I can continue lifting.

 

Ya can’t go crazy all the time. Hell, I went to do legs last week and left after warming up on a recumbent bike. My legs were throttled from 5 days prior. I hit it hard for a week and then moderate the next week. I do a lot of pyramid sets. Absolutely horrid but I love them.

 

I could work in de-loading. I've had some trips this year that somewhat were like that because one trip I didn't work out for a week, and some others I didn't work out for 5 days.

I've watched some of Israetel content over the last few years.

 

Cool, you know who Mike is. I like him for several reasons. His education, advice given that is scientific backed, and his sense of humor. The short little fuck cracks me up

There are a lot of YouTubers who lift that are genetically gifted. They can look at weights and build muscle so, their advice isn't usually geared around the average Joe, or those in there 40's, 50's, 60's or beyond.

Besides body builder videos Mike does, he also does video for the average Joe's, middle and upper age lifters.

I consider him the real deal who wouldn't post misinformation. So far I have made good progress / gains from his advice.

 

Well I have to take a shower and get to the gym so I can look at young girls tight asses and lift weights ....... yes in the order

See ya .....

 

One time I did incline leg press and was sore for a solid week, way too much weight.

I increased weight today on all my routines. I had to mentally force myself to start higher lol.

 

What is deloading?

 

Reduced training intensity!

After trying to "up" your maximum weight, you cut back the weight to about 70% to 80% of your failure point.
This gives the muscles and tendons a fighting chance.

If a person has been a lifetime heavy lifter they should seriously consider deloading as a permanent training regiment.
You still train to failure by using more repetitions to compensate for less weight.

It is the last 1-2 reps [at failure] that stimulate growth, and the muscle growth actually responds to volume. [this is not strength training]

You ,should seriously try to up your strength NOW because of your past lifestyle. this will be a lifeline in old age.
Once you hit a plateau [a real one, not a psychological one] then deload and add some volume.

Your workouts will "feel" easier ,and this then becomes a permanent habit instead of a laborious chore.
I did a deloading program 5 years ago [after surgery] and basically have stuck to it ever since.
I can keep doing this until I "fall off my perch" [but I've added a shitload of walking, and rowing into my regiment to break up boredom]
My wife joined me on this path because most females are scared of getting muscle bound.


Also a reminder again and again DIET IS EVERYTHING [you cannot out exercise a bad diet]
I also see that you weigh yourself every morning [in the same conditions] .......... Keep this up.
Also write down the results in a cheap ledger book to track your progress

Also take a couple of before and progress photos [get one taken of you standing sideways because you never see this perspective standing in front of a mirror]
Why the photos? .......... Because today you don't look any different from yesterday but a few months ago is a different comparison.
This yesterday / today in front of the mirror scenario is who we get overweight as well [we don't see it creeping up on us]

 

Dr orders to weight myself daily, just in case kidneys shut down and I start gaining water weight. I'm only doing walking now until all my docs give me the go ahead.

2 lbs in a day or 5 lbs in a week is a warning sign, to them. Even with last night huge pasta bowl I was the same weight this morning as I was the day before.

Too me this is just a numbers game, a game I love and will win.with 35 lbs to goal, just losing 1/2 per week for 1.5 years and I'm there. Just getting my joints loosened up for now.

 

Good for you Mista, you have a great attitude about this all. Im happy n hopeful for ya!

 

By all rights I should have been dead, not wasting this chance. Not going to over do it either, slow and steady. Being used to night shift for 40+ years, I've been getting up before sun up. It finally feels like I'm retired and doing old folks shit!

I did shave tonight, I do have a chin now!

As far as getting a workout, I'm debating on joining local Planet Fitness. I will get a tour first before joining as I know they are a PITA to leave from.