BillLee3's Fitness Profile

BillLee3's Journal

• 

  Back at it

  Well, back in late July I injured my shoulder doing bench presses and/or military presses. Got a bone spur that constantly rubbed my rotar cuff. No actual tear, but constant pain and the docs eventually decided surgery was my only option. I'm now 5 weeks post surgery and starting to work out again. Not easy getting back into it! However, already feeling better (when not actually working out!) and gotta get the 20 lbs I've gained back off. That's actually from my lowest point and I'd be pretty happy just losing 10 by New Years.

  Posted about 1 year ago by BillLee3

  
• 

  Testosterone

  Wow, figured out something massively holding me back - low testosterone. Mine is 177. The minimum acceptable is 260, a better minimum for good health might be 350 and an average would be around 550. Doc says it's pituitary related and is sending me for MRI on Monday to ensure no tumors. Assuming no masses I'll start replacement therapy on Thursday or so. I hear it's likely to make a MAJOR difference on my fat storage and mood. Sure ready to start!

  Posted over 2 years ago by BillLee3

  
• 

  Stuck

  Well, I'm definitely going to pay for it tomorrow, but had a massive cheat meal for lunch. Kinda just got depressed that I've essentially seen no progress in any direction since about October 15th and lost it. After screwing up my diet with about 2000 calories and 6000 mg of salt for lunch I've spent the last couple of hours on the web researching what to do. Decided on the following: 1) Restrict calories back down to 12x lean body mass (+/- 5%). To "keep metabolism up" I'll eat 15x on Sundays (with difference in carbs) - That means 'll miss dailyburn goals at least once per week, but don't know how to change that. Calories to be split to 40/40/20. 2) Work hard on getting correct 40/40/20 mix 6 times/day with calories split evenly. Some adjustment may be necessary to ensure adequate carbs pre and post workouts. 3) Start over on amount of weights for my exercises. Will start below what I can do to ensure that I do exactly correct form and do slowly - no dropping and no bouncing. Probably easier on presses and curls than on pullups, etc, but that's the goal. 4) Re-work routine to ensure that weightlifting times do not exceed 1 hour (40 minutes is better). Still probably 4 times/week. 5) Split out cardio to do first thing in the morning (YUCK!). To be done at least 3 days per week. Initial target is 20 minutes of moderate intensity. After short time want to go to more high intensity intervals. Might still do 20 minutes running on treadmill 1/week after a weight session 'cause I want to continue working on ability to run for endurance. I guess if this was easy we'd all be in great shape.....

  Posted over 2 years ago by BillLee3

  
• 

  Overtraining

  Think I've been overtraining. My shoulders and knees are constantly hurting. I was doing squats wrong for a week or two and have really tweaked my knees, particularly the right one. Have already quit doing lunges and may just quit lower body for a week or two. On the shoulders I think I'm just working them out too often. Think they need more rest between sessions. Probably go to once/week on anything to do with them. Biceps and triceps don't seem to be having those problems....

  Posted over 3 years ago by BillLee3

  
• 

  Backing off on food

  I had been trying to eat quite a bit more calories. My personal trainer felt that I wasn't giving myself enough to grow muscle. He may be right, but a massive cheat day boosted my body fat numbers substantially and now I'm cutting food back down a bit. Just too frightened of a "relapse".

  Posted over 3 years ago by BillLee3