Author Topic: Reboot - get lean, get hops  (Read 11234 times)

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CoolColJ

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Reboot - get lean, get hops
« on: September 13, 2019, 12:50:13 am »
+3
Have gotten extremely fat, and with the spring starting, I just had to urge to start BBalling again and get my hops back.
Goals are to get as lean as possible, leaner than I have ever been probably get down to 65kg 143lbs.

And see where my hops are at that stage, at age 48  ;D


I started things rolling 2 weeks ago already.
Leaning up already, and a few easy sessions of BBall that caused massive DOMs and aches.
Left knee was a bit achey, and right ankle impingement for the first week.
But lots of stretching, foam rolling, tissue work, mobility and activation stuff throughout the week and it's feeling a lot better


Tuesday 20th August 2019

Height - 5'8.5"
Age = 48
weighed - 103.5kg 228.2lbs
waist - 43 inches

Tanita scale = 33.5% bodyfat

First BBall session, I could nip the bottom of a 9 feet BBall backboard = 20 inch vertical jump
7'4" standing reach


Monday 26th August 2019

weighed - 104.2kg 229.7lbs
waist - 42.25 inches
hip = 45.25 inches

Started to do 20:4 Intermittent fasting - I do not eat anything all day, even when I BBall etc. Feels good, great energy so far
First meal is dinner then another meal after.
Second meal is usually just boiled potatoes for 4-5 days.
Then 1 day of maintenance calories, eating more normally, maybe 2 days, haven't decided yet, I'll play it by ear.
The potato days have really low calories, around 800-1200... and with my 2500-2600 average day, according to my Fitbit, that is a big deficit.

Using some the Potato Hack concepts :)
Really keeps you nicely full


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1 on: September 13, 2019, 12:51:50 am »
+1
Sunday 1st September 2019

Week 2
Height - 5'8.5"
weighed - 101.7kg (-2.5)
waist - 42 inches (-0.25)
hip = 45 inches (-0.25)
thigh = 28.75

Tanita scale bodyfat% = 32.5% (-1%)

Total loss so far - weight
1.8kg  Waist 1 inch BF% Tanita 1%


BBall session, 1 knuckle past 9 feet BBall backboard = 21 inch vertical jump

A few vertical jumps, 3x jumps onto low wall

Big improvement in fitness and ability to run without my feet hurting from my last session a week ago.
Took a week break due to DOMs and rain.
Stopping my sessions before I get too beat up, easy does it. 48 mins today.

Have added 1 set of bodyweight Bulgarian Split squats x8, 10-20 sec planks throughout the week, and daily banded ankle mobility work for my right ankle.
Also did a set of BSS x8 after BBall today.
« Last Edit: September 13, 2019, 01:01:05 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #2 on: September 13, 2019, 12:52:18 am »
+1
Tuesday 3rd Sept 2019

still a little beat up from Sunday, and knees, right ankle slightly achey

stretches/mobility stuff

upper 24 inch elevated plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 10


40 min easy walk

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #3 on: September 13, 2019, 12:52:39 am »
+1
damn, quite sore all over from the stuff I did yesterday!
Even just one sub-maximal set...

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #4 on: September 13, 2019, 12:53:00 am »
+1
Friday 6th Sept 2019 - BBall

51 mins

felt kinda crappy

two standing vertical jumps
1x3 standing jump to low wall
1x3 each of LR and RL plant approach jump to low wall

hops - about the same
running felt way easier on my feet, at least once I'm fully warmed up

Had a 24 hour fast yesterday and just 1 meal heading into this session 14 hours ago.
Energy still felt decent

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #5 on: September 13, 2019, 12:53:26 am »
+1
not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #6 on: September 13, 2019, 12:53:51 am »
+2
Sunday 8th September 2019

Week 3
Height - 5'8.5"
weighed - 100.8kg (-0.9)
waist - 41.75 inches (-0.25)
hip = 44.5 (-0.5)
thigh = 28 1/8 (-0.5)

Tanita scale bodyfat% = 31.2%  (-1.3%)

Total loss so far - weight  2.7kg    Waist 1.25 inches  BF% Tanita 2.3%

The fat loss this week matches up closely to my average calorie deficit this week, despite having some long fasts and one 24 hour fast on Thursday before my BBall session, which didn't improve the fat loss rate.
But at least it does reset my insulin response

Looking forward to getting under 100kg next week.
Might ramp it up a bit for a 1.5kg loss, as I could have eaten quite a bit less last week on a few days

« Last Edit: September 13, 2019, 01:03:02 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #7 on: September 13, 2019, 12:54:18 am »
+1
Sunday 8th Sept 2019


plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 8
overhead press 10kg bumper plate x 8
supported bulgarian split squat x8 each side


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #8 on: September 13, 2019, 12:55:01 am »
+1
Tuesday 10th Sept 2019


45 min easy to moderate walk to park and bush trail


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #9 on: September 13, 2019, 12:55:20 am »
+1
Wednesday 11th Sept 2019 - BBall

22 mins

light BBall session. no jumps

School girls took over the courts for their PE, so cut it short
Which turned out for the best in the end



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #10 on: September 13, 2019, 12:55:45 am »
+1
Dang, hit 99.4kg this morning straight out of bed!

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #11 on: September 13, 2019, 12:56:02 am »
+1
Thursday 12th Sept 2019 - BBall

45 mins
clothed weight about 100kg

felt decent, best in a while

3 standing vertical jumps
1x3 standing jump to 24 inch wall from 2.5 feet away, landing with near straight legs
2 sets x 3 pogo jumps into jump to 24 inch wall from 2.5 feet away, landing with near straight legs

a few dunks on 8 feet netball rim - can get elbow near this rim off a vertical


base of fingers almost to 9 feet BBall backboard = 23 inch vertical jump

vertical up an inch from the last time I tested a week ago.
Today was the first time landing from the vertical jumps, where my left knee didn't ache, when I dropped into a low landing stance

Pogos felt good, also first time my feet didn't hurt, and they can handle my weight.

It would seem that fasting is not catabolic at all, if my vertical keeps going up, at least for now.






« Last Edit: September 13, 2019, 01:04:41 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #12 on: September 13, 2019, 12:56:26 am »
+1
Finally no more major DOMs
Overall achey feel, and right ankle/back of foot/heel still getting sore.
Foot arch no longer getting sore.
A little stale feeling, so I'll dial things back a bit next time


adarqui

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Re: Reboot - get lean, get hops
« Reply #13 on: September 13, 2019, 01:04:55 am »
+1
yo man!!

Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood! :highfive:

yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.

I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.

Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.

But yea, the biggest thing really is diet.

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

yea def, that's always been my worst nightmare - almost a phobia of mine tbh.



Those ant videos you have are pretty cool!

pc man!

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #14 on: September 13, 2019, 02:04:54 am »
0
yo man!!

Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood! :highfive:

yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.

I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.

Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.

But yea, the biggest thing really is diet.

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

yea def, that's always been my worst nightmare - almost a phobia of mine tbh.



Those ant videos you have are pretty cool!

pc man!

thanks :)

I want to get shredded, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.

My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then

I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.

Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving.
And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on  the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching


I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here :)
In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well.
I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down.
My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s

--

Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens  ;)

<a href="http://www.youtube.com/watch?v=o3p9-jc7GDA" target="_blank">http://www.youtube.com/watch?v=o3p9-jc7GDA</a>
« Last Edit: September 13, 2019, 09:08:19 am by CoolColJ »