Want to quit feeling like crap and improve diabetes...

[positronbomb]

I'm on around 2000 calories a day non workout days and 2200 calories on workout days.

[Arlene Dukes]

great work and i salute your drive and willingness to work through some tough situations. However, I think you can bump it up to 3 days a week. try a tuesday/thursday/sunday routine, you can do it. Follow the SS program.

I agree with you! Such willingness is a good example to others in the same situation.

[Adam Levine]

I'm hoping to increase to 3x/week when calories go up. Right now, my body is telling me not to - I feel much more ready to go again after 72 hours then I feel after 48.

As for adjusting calories on workout days, that sounds sensible. My issue is timing. My workouts are around noon, so a 24 hour window to increase food would be like from 11AM-11AM the next day. MFP doesn't handle that well, and I'm challenged b how to track it. If my workouts were first thing in the morning, it would be easier. Maybe just 2-3 strategically timed cheat meals...

[positronbomb]

Weighed myself this morning.
I'm 172.5 pounds.
Waist seems to have dropped half an inch to 35.5"
I'm a little over 5' 8".
We are similar strength and size with similar goals so could be helpful to compare notes.

So even on 2000/2200 calories a day it seems I'm still losing fat.

Wish I didn't have this back problem. That will certainly slow down my progress.

The only other exercise I do is walking about 2.5 miles a day.
I don't do any intense cardio work.

[Adam Levine]

So even on 2000/2200 calories a day it seems I'm still losing fat.

Santana responded to my post on the nutrition forum. He says I probably don't need the calories yet, but will when I get stronger. I want his ebook, but right now the only way is Ssoc online coaching with nutrition, so close to $1000... Ack.
Nutrition Strategy Sanity Check

Wish I didn't have this back problem. That will certainly slow down my progress.

Yeah, injuries suck. I'm not much help, but see a doctor and search the rehab forum. It's better to take a few weeks off and be safe than hurt yourself. I learned that the hard way a few months ago with the cardio boxing. The pain in my left a$$ still isn't totally gone, but I have full rom and the pain dissapates with movement, so I'm still squatting.

I don't do any intense cardio work.

I'm seeing that wisdom now after reading The Barbell Prescription and noting how I feel if I run the day after squatting. That sensation is probably the "interference effect" wrote about. The book still recommends intervals though, so I'll try to learn to incorporate those the right way. I'm doing them ad hoc now, haven't gotten to that chapter in the book yet...

[positronbomb]

Santana responded to my post on the nutrition forum. He says I probably don't need the calories yet, but will when I get stronger.

Yeah or when you get below 180 pounds whichever comes first.

My back is feeling somewhat better but I will still be deloading.
I have issues with discs in my lower spine, hopefully the pain will be completely gone in a week.
If I can complete tomorrow's workout with a deload on squat (no deadlift tomorrow) without any pain I will continue.
If it's too painful then maybe heavy dumbell lunges which don't aggrivate my back.
It's not a squat but it's better than nothing.
Hopefully it will be good.

[Adam Levine]

Week of 8/13 - Week 5 - Stopping progression to focus on form
Notes:
New 1600 calorie diet is difficult. I didn't stick to it well.
Filmed myself lifting for the first time Thursday. I thought my form was OK, but the film said otherwise. I need to fix form before increasing weight, or I'm going to hurt myself.
Working through "The Barbell Prescription" - it answers lots of my questions about SS.
Considering switching to one of the 4-day NLP variants for geezers
Activity outside SS was crap this week
5:30AM workouts are for the birds - have to find a better way to schedule workouts.

Goals to reach before full NLP:
- 17% body fat
- Finish reading books
- Plan how to schedule all my workouts once on NLP (4-day plan will help with this)
- Get decent (A-ish) form on warmup sets, B+ish on worksets
- Visit Bill Hannon or other SSC

Attempting progression rates:
0lb/workout on Bench and Press
0lb/workout on Squat and Deadlift

Monday, 8/13
Donated a pint of blood (hey, you lose a pound that way!)

Thursday, 8/16
Squat: 120x5x3 - Having bar position issues - bar moved a lot on back.
Press: 70x5x3 - Form didn't actually look awful to me, may post form check
Deadlift: 210x5x1 - Back curl.. Ack.. Can't increase weight unless I can straighten back.
Slow workout - spent 3 hrs working on form, filming self, examining film.
Intervals: skipped

Sunday, 8/19
Contractors in house - had to do Sunday workout on Monday morning

Monday, 8/20 (5:30AM)
Squat: 120x5x3 - Form ready for form check. Still unsure about bar position and don't know how to fix wrists.
Bench: 130x5x3 - Didn't look terrible - ready for form check
Deadlift: 210x5x1 - Can't seem to straigten my $*#@& back. Definately don't add weight!
Intervals: skipped


Diet Stats:
Average calories/day: 1,734
Average protien/day: 201g
Average carbs/day: 165g
Average fat/day: 31g
Protien from dairy: 352g (25%)
Calories from dairy: 2,340 (19%)
Supplementation: 2,000 IU of Vitamin D per day
5 herbal fat-burner pills per day, which obviously don't do *#$&
1 Flintsones multivitamin per day

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 186.6lb (down 3.4lb!)
Neck: 16.5" (steady)
Waist: 36.75" (steady)
Body Fat (by Navy Calculator): 19.9% (steady)
LBM (by Navy Calculator): 149lb (down 3lb).
Average morning/fasting blood sugar:105 (the number than matters!)

-->Adam

[Adam Levine]

Continuing log here because my plan is no longer a SS training log:

10-week pre-NLP plan (A.K.A. watch me do everything wrong!)