Super User J Francho Posted May 13, 2019 Super User Posted May 13, 2019 Fun facts: The brain requires ~120g carbs a day to run at idle. Where do they come from when you do not consume that many grams of carbs? Fat cells, kids. Weight loss is a good thing, but that also puts some stress on the liver and kidneys. My main key is eat a balanced diet, but enjoy good food. Simple weight loss plan, do nothing and reduce caloric intake. Or, don't change your diet and add exercise. Or, do both (best option). I dropped 40 lbs. this way. Now, eating healthier, less (key word, kids) processed foods, I've actually been able to gain around 7 lbs., and that weight is welcome. It's no fun locating infusion sites on a washboard stomach. Also, on the topic of carbs. A carb is a carb is a carb. They all get turned into simple sugars via your digestions system, starting with your saliva. Anyone that says there are good or bad carbs is full of it. There are just carbs. They aren't good or bad, but a component of your diet. Some are complex, like starch, some are simple, like granulated sugar. Be wary if "sugar free" candies with alcohol sugar. Guess what you end up after you liver has processed it - sugar, in the form of glucose in your blood. That's where all carbs end up, before getting stored as fat. Remember what excess glucose in your blood is? If it's regularly over 125 units, then you are diabetic. For reference, I typically consume 280-300g of carbs a day, and I am VERY active. I try to maintain a BG of 80-100. I like to be at 100, or a little higher at bed time. Anyway, I hear so much "bro-science" or "pseudo-science" in this topic, from seemingly fit people, it makes me nuts. Keep the hard work, A-Jay and others. 2 Quote
Super User A-Jay Posted May 13, 2019 Author Super User Posted May 13, 2019 48 minutes ago, J Francho said: Fun facts: The brain requires ~120g carbs a day to run at idle. Where do they come from when you do not consume that many grams of carbs? Fat cells, kids. Weight loss is a good thing, but that also puts some stress on the liver and kidneys. My main key is eat a balanced diet, but enjoy good food. Simple weight loss plan, do nothing and reduce caloric intake. Or, don't change your diet and add exercise. Or, do both (best option). I dropped 40 lbs. this way. Now, eating healthier, less (key word, kids) processed foods, I've actually been able to gain around 7 lbs., and that weight is welcome. It's no fun locating infusion sites on a washboard stomach. Also, on the topic of carbs. A carb is a carb is a carb. They all get turned into simple sugars via your digestions system, starting with your saliva. Anyone that says there are good or bad carbs is full of it. There are just carbs. They aren't good or bad, but a component of your diet. Some are complex, like starch, some are simple, like granulated sugar. Be wary if "sugar free" candies with alcohol sugar. Guess what you end up after you liver has processed it - sugar, in the form of glucose in your blood. That's where all carbs end up, before getting stored as fat. Remember what excess glucose in your blood is? If it's regularly over 125 units, then you are diabetic. For reference, I typically consume 280-300g of carbs a day, and I am VERY active. I try to maintain a BG of 80-100. I like to be at 100, or a little higher at bed time. Anyway, I hear so much "bro-science" or "pseudo-science" in this topic, from seemingly fit people, it makes me nuts. Keep the hard work, A-Jay and others. Good Info J. Thank You for sharing it. I feel that my humanness (mind, body & spirit) has always been a reflection of my life style; including what you're noted above. And while over the years I've applied various approaches, the ones that worked the best, had me feeling the best. What that looks like has changed a bit over the years and will no doubt continue to do so. A-Jay 1 Quote
CrankFate Posted May 15, 2019 Posted May 15, 2019 On 5/13/2019 at 11:15 AM, J Francho said: Fun facts: The brain requires ~120g carbs a day to run at idle. Where do they come from when you do not consume that many grams of carbs? Fat cells, kids. Weight loss is a good thing, but that also puts some stress on the liver and kidneys. My main key is eat a balanced diet, but enjoy good food. Simple weight loss plan, do nothing and reduce caloric intake. Or, don't change your diet and add exercise. Or, do both (best option). I dropped 40 lbs. this way. Now, eating healthier, less (key word, kids) processed foods, I've actually been able to gain around 7 lbs., and that weight is welcome. It's no fun locating infusion sites on a washboard stomach. Also, on the topic of carbs. A carb is a carb is a carb. They all get turned into simple sugars via your digestions system, starting with your saliva. Anyone that says there are good or bad carbs is full of it. There are just carbs. They aren't good or bad, but a component of your diet. Some are complex, like starch, some are simple, like granulated sugar. Be wary if "sugar free" candies with alcohol sugar. Guess what you end up after you liver has processed it - sugar, in the form of glucose in your blood. That's where all carbs end up, before getting stored as fat. Remember what excess glucose in your blood is? If it's regularly over 125 units, then you are diabetic. For reference, I typically consume 280-300g of carbs a day, and I am VERY active. I try to maintain a BG of 80-100. I like to be at 100, or a little higher at bed time. Anyway, I hear so much "bro-science" or "pseudo-science" in this topic, from seemingly fit people, it makes me nuts. Keep the hard work, A-Jay and others. That’s basically what my doctor was saying about carbs and brain energy. He said you need even more when maintaining concentration for hours on end. But he also said, simple sugars can get to your brain faster. On top of that, since you mention blood sugar, and because I asked why my blood sugar has always been almost the same on every blood test in my whole life (~95-100), no matter what I ate or didn’t eat before the test—he said blood sugar should not change, unless there’s something wrong, like diabetes—he then said most of the time when people think they have low blood sugar, they don’t, they just do not have simple sugar immediately available to go directly to their brain. He also told me there’s no such thing as a sugar high and that extensive studies on the topic have proven it doesn’t exist—including simulated kids parties where the kids eat candy and party it up and then get blood sugar tested—according to my doctor, these tests all have proven that no matter how much sugar kids eat their blood sugar doesn’t change, (unless they have diabetes or a metabolic disorder) so there can’t be a sugar high. For healthy adults, he said, this should be true, too and that explains why even after eating a knish 45 minutes before the blood test I was asking about, my blood sugar wouldn’t change. Dont ask me how sugar can be needed by the brain if that’s the case. I might have to ask him in September when I get my physical.... 1 Quote
Super User J Francho Posted May 15, 2019 Super User Posted May 15, 2019 You are 100% correct. The BG numbers shouldn't go up. There's an A1C test, or long term blood glucose levels. Healthy adults should be around 6 or less. I struggle to get below 7. Before I was diagnosed, it was over 14. You are also correct about simple sugars. That's why hard candy or glucose tablets are better if I somehow screw up and have a low BG episode. It's usually the result of exercise or any heavy exertion. That is the BEST way to burn off sugar. I meant to make that point earlier. All this work A-Jay and others put in will be of great benefit to their long term health, long beyond just the physical characteristics. 1 Quote
Global Moderator TnRiver46 Posted May 15, 2019 Global Moderator Posted May 15, 2019 I fail to remember and am reminded every year in the late spring that it requires more carbs to climb up and down ladders the hotter it gets outside. I was climbing at the rate of a sloth by 4:30 the other day. Got home and ate supper, all better. Eating a hot meal with sweat dripping off your nose is not always fun but sometimes necessary Quote
Super User J Francho Posted May 15, 2019 Super User Posted May 15, 2019 Low BG is NOT a good feeling, diabetic or not. 1 Quote
Super User A-Jay Posted June 3, 2019 Author Super User Posted June 3, 2019 Just checking in ~ A-Jay 2 Quote
Super User Koz Posted June 4, 2019 Super User Posted June 4, 2019 On 5/13/2019 at 11:15 AM, J Francho said: Fun facts: The brain requires ~120g carbs a day to run at idle. Where do they come from when you do not consume that many grams of carbs? Fat cells, kids. It's been about 6 weeks now since I ditched almost all carbs as well as cutting out sugar and processed foods. I still get some carbs from vegetable like broccoli but I've stayed away from bread, pasta, and potatoes. The result? I've lost 4 inches off of my waist and I'm fitting into clothes I haven't worn in a long time. I did cheat twice and have a few slices of pizza, but I earned that. The other night I had a piece of chocolate cake but the sugar made me feel physically awful. I still have barely touched the weights although I know I need to add that if I want to continue dropping pounds to get back to my college playing weight. But I do walk for 2-3 hours every night and more on weekends. But the walking isn't bad at all - I'm walking the banks of lagoons and fishing all of that time! Best of all, I feel proud that I've made the changes, stuck with it, and have seen results. I spent too many years putting that off. I am kicking myself for that! 4 Quote
Super User A-Jay Posted June 4, 2019 Author Super User Posted June 4, 2019 19 hours ago, Koz said: It's been about 6 weeks now since I ditched almost all carbs as well as cutting out sugar and processed foods. I still get some carbs from vegetable like broccoli but I've stayed away from bread, pasta, and potatoes. The result? I've lost 4 inches off of my waist and I'm fitting into clothes I haven't worn in a long time. I did cheat twice and have a few slices of pizza, but I earned that. The other night I had a piece of chocolate cake but the sugar made me feel physically awful. I still have barely touched the weights although I know I need to add that if I want to continue dropping pounds to get back to my college playing weight. But I do walk for 2-3 hours every night and more on weekends. But the walking isn't bad at all - I'm walking the banks of lagoons and fishing all of that time! Best of all, I feel proud that I've made the changes, stuck with it, and have seen results. I spent too many years putting that off. I am kicking myself for that! Nicely Done. Next step is to develop this into a reasonable lifestyle you can continue indefinitely. Can't go back and I believe you know it, not even a little. Orherwise you'll have squandered your efforts so far and will be right back where you started. Don't look back....You can do it. A-Jay Quote
Super User Koz Posted June 4, 2019 Super User Posted June 4, 2019 1 hour ago, A-Jay said: Nicely Done. Next step is to develop this into a reasonable lifestyle you can continue indefinitely. Can't go back and I believe you know it, not even a little. Orherwise you'll have squandered your efforts so far and will be right back where you started. Don't look back....You can do it. A-Jay Thanks. I have zero intention or inclination to go back. When I grocery shop I'm not even tempted by poor food choices. Heck, last night I put on some shorts that I hadn't worn in a long time and that had me excited and even proud. There's absolutely no way I could turn back now. I'm a little more than halfway to my goal in about 6 weeks. My initial goal was to meet my desired weight in 6 months. It will get harder as I get closer, but I'm motivated. 2 Quote
Super User A-Jay Posted June 4, 2019 Author Super User Posted June 4, 2019 56 minutes ago, Koz said: Thanks. I have zero intention or inclination to go back. When I grocery shop I'm not even tempted by poor food choices. Heck, last night I put on some shorts that I hadn't worn in a long time and that had me excited and even proud. There's absolutely no way I could turn back now. I'm a little more than halfway to my goal in about 6 weeks. My initial goal was to meet my desired weight in 6 months. It will get harder as I get closer, but I'm motivated. Awesome - Congrats again. I'd like to encourage a you to consider that in the big picture, there is no end to 'The Goal'. The effective process must continue - indefinitely. If there is A Goal - perhaps that's it. A-Jay 1 Quote
Super User A-Jay Posted June 6, 2019 Author Super User Posted June 6, 2019 #TBT ~ Total Body Thursday A-Jay 3 Quote
Super User A-Jay Posted June 9, 2019 Author Super User Posted June 9, 2019 Early Sunday morning session #mychurch A-Jay Quote
Super User A-Jay Posted June 23, 2019 Author Super User Posted June 23, 2019 Haven't been able to fish as much as I'd like lately. But the Gym's always open . . . #borninfiftynine A-Jay Quote
Super User A-Jay Posted June 25, 2019 Author Super User Posted June 25, 2019 Powered through this one in just under 85 minutes. Total body work included leg press, hip lift, Calf press (not shown),incline D/B bench press, high cable row, face pull, over head shoulder press, lying triceps extension, incline D/B curl and finished it off with weighted hanging knee raises. Good news - everything's still attached. #borninfiftynine A-Jay 1 Quote
Super User A-Jay Posted July 6, 2019 Author Super User Posted July 6, 2019 Off day but still busted out some core action. #nodaysoff #borninfiftynine A-Jay Quote
Super User A-Jay Posted July 17, 2019 Author Super User Posted July 17, 2019 Checking in. I started this thread (and videos), a while back and have continued them hoping to motivate, not only myself but anyone who might venture by. Still rolling with a Total Body workout 3 days a week but have added some core work on the off days. (tomorrow) Also recently lightened up on the carbs a bit. Seems to be working for me and I really hope there’s some benefit beyond that. A-Jay 1 Quote
Global Moderator TnRiver46 Posted July 17, 2019 Global Moderator Posted July 17, 2019 Keep up the good work! So are you taking sandwiches out in the Lund with no bread? 1 Quote
Super User A-Jay Posted July 17, 2019 Author Super User Posted July 17, 2019 1 hour ago, TnRiver46 said: Keep up the good work! So are you taking sandwiches out in the Lund with no bread? Thanks - Sort of - I use flat beard ~ And my own sliced chicken or turkey breast Nutrition Facts Serving Size 1/2 Lavash (1.13 oz./32g) Servings Per Container 8 Amount Per Serving Calories 60 Calories from Fat 15 % Daily Value* Total Fat 1.5g2% Saturated Fat 0g0% Trans Fat 0g Cholesterol 0mg0% Sodium 260mg12% Total Carbohydrate 8g3% Dietary Fiber 4g16% Sugars 0g Protein 5g A-Jay 1 Quote
The Maestro Posted July 17, 2019 Posted July 17, 2019 I've watched some of your videos A-Jay and have picked up some good info. Some not so commonly seen exercises that look really effective. The fishing season is a massive struggle for me to get in quality workouts. I pretty much spend my energy on the water on the weekends and need a few days just to feel normal again. It sucks losing strength and size but I'm not about to quit fishing for the gym. I switch from going to the gym to doing basic workouts at home (I have a pretty decent home gym) whenever I can muster up the energy. I think a full body routine 2-3x/week would be best to at least maintain. What does your full body routine look like and how long does it typically take you to finish? My biggest issue with full body workouts is just how long they take due to all the warmup sets needed for each muscle group. 1 Quote
Super User A-Jay Posted July 17, 2019 Author Super User Posted July 17, 2019 1 minute ago, The Maestro said: I've watched some of your videos A-Jay and have picked up some good info. Some not so commonly seen exercises that look really effective. The fishing season is a massive struggle for me to get in quality workouts. I pretty much spend my energy on the water on the weekends and need a few days just to feel normal again. It sucks losing strength and size but I'm not about to quit fishing for the gym. I switch from going to the gym to doing basic workouts at home (I have a pretty decent home gym) whenever I can muster up the energy. I think a full body routine 2-3x/week would be best to at least maintain. What does your full body routine look like and how long does it typically take you to finish? My biggest issue with full body workouts is just how long they take due to all the warmup sets needed for each muscle group. Thanks @The Maestro - I'm cranking out some yard work right now but will offer what I can when I'm done. More to follow. A-Jay 1 Quote
Super User A-Jay Posted July 18, 2019 Author Super User Posted July 18, 2019 4 hours ago, The Maestro said: I've watched some of your videos A-Jay and have picked up some good info. Some not so commonly seen exercises that look really effective. The fishing season is a massive struggle for me to get in quality workouts. I pretty much spend my energy on the water on the weekends and need a few days just to feel normal again. It sucks losing strength and size but I'm not about to quit fishing for the gym. I switch from going to the gym to doing basic workouts at home (I have a pretty decent home gym) whenever I can muster up the energy. I think a full body routine 2-3x/week would be best to at least maintain. What does your full body routine look like and how long does it typically take you to finish? My biggest issue with full body workouts is just how long they take due to all the warmup sets needed for each muscle group. OK, so after I read your response above, all I can say is “I know exactly what you mean”. I fought the same battle for YEARS. To the point where I’d often completely STOP training when the bite was on. And then get all bummed out & have to bust a gut trying to ‘get back into it’. This season I was determined to come up with a better plan. And after some extensive looking for ’the perfect routine’ to suit my needs, I realized there really wasn’t one out there. So I had to make my own. Before I begin I have to pass this on – some of what you see me doing, as well as my style of diet, I got from Jeff Cavaliere at ATHLEAN-x.com. This man is MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets and is now one of the world’s most trusted authorities on science based training and performance. If you haven’t already, I highly recommend you check him out. https://athleanx.com/ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A Now you would be served well if you stopped reading right here and logged on to that site. But I said I’d answer your questions, so I will. This is probably going to be little long though. First, I had to come to terms with the fact that if I wanted to Fish & train, I was going to have to cut them both in half. My fishing could not be sunrise to sunset 4-5 days a week and my workouts could not be 90 minutes 4-5 days a week. I just didn’t have the capacity to do both. After some trail & error, I have been doing well by fishing sunrise to noon-ish OR mid-day to sunset, 2-3 days a week. This allows for adequate rest and I can usually continue to eat well. And my training has been shaped much in the same way and I'll do it before and or after I fish, depending on when I go. I am following a total body style of training but its 60-70 minutes max and most importantly, I’ve backed way off on the weights & the intensity. That may have been the hardest adjustment as I questioned whether or not I would ‘get’ anything from it. Turns out, I like it quite a bit – and the results speak for themselves. Whatever they are, there are a whole lot better than stopping for 3 months. As for my actual routine, I’ll list it below. But first know that much of what I do, although very basic at this point, is designed for ME and usually addresses or allows me to work ‘around’ something that’s either hurt, busted or in some other way, fragile. I think you know that I mean. So my PRIMARY OBJECTIVE of EVERY WORKOUT is NOT to Get HURT ! I know more men, who have really jacked themselves up in the gym – and I’m one of them! No More. At 59 years young, it takes forever to heal. This is a Day on / Day off deal for me. My warm-up lasts right around 10 minutes and I do not rush through it. I give its due and allow it to do its job. Has paid off many times over – It’s a full body Zero-impact deal I came up with a while ago. You can see the whole thing here in its entirety. . . .Looks a kind a goofy I guess but whatever . . . I ‘set up’ the gym in advance of the warm up. Meaning I pre-load bars, machines, set up D/B, whatever that workout calls for, so after the warm up I can go right into it. I always want my routine to be 20 sets MAX. Usually 8-10 exercises 2 sets each. I do not go to failure on anything – but ensure that I’m giving a solid controlled effort and commanding the resistance in both directions. I do them one after another. The only rest I am afforded is however long it takes to begin the next exercise. I like working opposing muscles like back & chest or quads & hamstrings for example. Sometimes I’ll do both sets of one exercise before moving to the next and then repeat that. I had been doing core work at the end and that was OK. But recently I started doing it first thing in the morning on the off day. I'll usually do 2 or 3 exercises then 2-3 sets. Can’t go nuts, but ends up, I don’t need to – just be consistent and don’t stray from the diet. So I am using two workouts – switch back & forth – As you know, there are many variations of Leg, Back, Chest, Shoulder, Arm & Ab exercises. I try to keep it simple & basic but want to ‘cover’ as much as I can without OVER-TRAINING. Which is something that I have always struggled with. Sort of victim of my own enthusiasm. One Two Bulgarian Split Squat Dead Lift or Rack Pull Russian Dead Lift Heel Slide (hamstring) Barbell Hip Lift off floor Seated Calf on machine Calf on machine Weighted Chins in front Incline D/B Bench Overhead shoulder press High Cable Row D/B crossover and Push-up D/B Side Lateral/Halo (shoulders) Under grip weighted chins D/B triceps Kickback Overhead Triceps extension Cable Curl Barbell Curl Hanging Leg Raises (abs) Long Bar V-ups (abs) And there it is. I’m certain I could switch out most every exercise for something else and still get good results. I don’t wear gloves, use wraps or straps. If I can’t hold it or support it, I shouldn’t be lifting it. Hope this helps. A-Jay 1 Quote
The Maestro Posted July 18, 2019 Posted July 18, 2019 Wow. Thanks. This is the type of real life first hand information that just isn't so readily available. I guess not too many fitness gurus will have as much experience or know how unbelievably draining full days of fishing can be. Pretty much everything you said I can relate to. The hardest thing for me is coming to terms with having to scale back the fishing. I feel like it's taken me 10 years of doing it pretty seriously before I was even able to fish the entire day and now that I can do it without my body or brain feeling completely demolished it's made see how good the fishing can be before it gets dark and the season is so short here. I'm going off topic but I'm sure you know what I mean. I'm going to check out your warmup video and re-read your post as there's a lot I'm sure I missed. Thanks again and good fishing and lifting! Quote
Super User A-Jay Posted July 18, 2019 Author Super User Posted July 18, 2019 2 minutes ago, The Maestro said: Wow. Thanks. This is the type of real life first hand information that just isn't so readily available. I guess not too many fitness gurus will have as much experience or know how unbelievably draining full days of fishing can be. Pretty much everything you said I can relate to. The hardest thing for me is coming to terms with having to scale back the fishing. I feel like it's taken me 10 years of doing it pretty seriously before I was even able to fish the entire day and now that I can do it without my body or brain feeling completely demolished it's made see how good the fishing can be before it gets dark and the season is so short here. I'm going off topic but I'm sure you know what I mean. I'm going to check out your warmup video and re-read your post as there's a lot I'm sure I missed. Thanks again and good fishing and lifting! You're Welcome. I do know what you mean. BTW - it's all about the journey. Sometimes the very best thing we can do - is to go back and start from the beginning. Enjoy A-Jay 1 Quote
Super User J Francho Posted July 18, 2019 Super User Posted July 18, 2019 15 hours ago, A-Jay said: Thanks - Sort of - I use flat beard ~ And my own sliced chicken or turkey breast Nutrition Facts Serving Size 1/2 Lavash (1.13 oz./32g) Servings Per Container 8 Amount Per Serving Calories 60 Calories from Fat 15 % Daily Value* Total Fat 1.5g2% Saturated Fat 0g0% Trans Fat 0g Cholesterol 0mg0% Sodium 260mg12% Total Carbohydrate 8g3% Dietary Fiber 4g16% Sugars 0g Protein 5g A-Jay 1 Quote
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