Fitness Goals for 2013?

I'm a 61 year old scuba diver. You might add swimming if that's available. It is nearly a perfect form of exercise. Just learn the correct strokes which most people don't know or utilize. Swim teams and college coaches all know it. Then breathing and efficiency are maximized. Have a great New Year.

 

when i see someone older squatting 500 lbs and doing other extraordinary feats, i say pee in a cup for me. doubtful its all natural and clean.
ed

 

mike575,
i guess you haven't heard the news yet, all natural body builders are not all "natural"

 

Mike,
It's not me I'm worried about, it's you man. Don't kill yourself trying to compete with a guy that is 15 yrs younger. Stay healthy, be safe. Good luck to you on your journey.

 

Great introduction to this gem I found yesterday. This thread has got me looking into this subject that I haven't looked at in a long time. As I said earlier in regards to the football players and claims of muscle growth. Growing and maintaining muscle naturally is extremely difficult and slow -- roughly 7lbs/year at best as discussed if injury free and consistent.

So wanting to look like these pro athletes, college stars, bodybuilders, strongman competitors, powerlifters, exercise advisors, well-known actors, and the local peacock strutting gym rat is a fools errand. There may be 1 or 2 exceptions, maybe, but the rest have used to some extent. They are all cheaters and what they have developed is fraudulent. Those are the plain facts. And not many people can look in the mirror or into your face and say "I'm a complete fraud, I cheated for what I have."

Other than a few tiny clips like that one of Arnold being questioned by Morley Safer do guys admit they did anything and then there is always rationalizing.

Watch this, the most truth I have ever seen come out from people who knew, both these guys are known to anyone who knows BB, fringe characters but at the center of it all during the golden era of BB, the 7:20 mark, then their minds shift back to rationalizing at 10:00. But I must say I have respect for guys who own up to the truth.;

[ame]http://www.youtube.com/watch?v=31-kQbjtxDc[/ame]



The host then has some other interesting to watch video's where he interviews former top BB stars, some of whom I have known and he asks them to describe their training methods and nutrition. THE JOKE IS THEY THEN FAIL TO MENTION THE ROIDS THAT MAKE IT ALL WORK.

Bottom line is never take advice from the above mentioned group of people because they have no clue what it means to be natural, the DRUGS allow them to grow no matter what they lift or how (drugs invented to help people who were wasting away). The DRUGS also allow them to heal and recuperate at a very accelerated rate, nothing that a natural athlete can match. They live in a different world.

 

You bring up some great points and I would actually go a few steps further, as for every "obvious" user of anabolics, there are 10 that use but you would never know. I'm not in agreement on the "fraud/cheater" comment - unless I claimed that I didn't use - but I certainly respect your opinion.

 

I have three goals this year.

First, run a 50K trail race in March after 1.5 years off from running due to injury. I love ultramarathons and have missed being able to do these.
Second, drop all the weight I gained while sidelined from injury.
Third, I qualified for the 2013 US National Championships Mountain Bike Racing in July, 2013 and I would love to podium.

To drop the weight and work on the cardiovascular fitness I am running Monday (recovery run), Wednesday (mid-week long run), and Friday (short run). Then on Sundays I am currently trail running for four hours, followed by a quick lunch of beans and cornbread at a local mill and 30-40 miles of mountain biking. Then a quick smoothie for refeshment before heading off to play a little basketball for 1.5 hours and calling it a night.

Tuesdays and Thursdays I lift and ride the fixie on the trainer for 1.0-1.5 hours.

Saturdays it's road riding and chores around the house.

Vinny

 

Fix my lower back and get my black belt on Hapkido.

 

Legal crap -- I am not telling anyone what to do or should do, just saying what I do or have found works for me. Always consult your physician before starting any exercise program to prescreen for any health problems and to see if it is appropriate for you.............

I am 50 now, strength athlete still in better shape than 99% of 25 year olds (users or not), with an emphasis on muscle and a minor in aerobic conditioning. I want to look good, be strong, while having enough lung capacity to never be limited in what I want to do all without incurring injury and never touching a drug.

Nowadays I have 1 lifting day for all the muscles I train. I do 1 or 2 exercises per muscle group usually 3 sets of 10 reps per exercise. Intense, always perfect form, full range of movement but no longer any heavy barbell work. I am usually sore the following 2 days and then I take 3 more days to recover and grow. So that is 1 workout day, 5 days off then repeat.

I have recently started to get back into an activity for maintaining/improving lung capacity. I have started to run again. NOT JOG. For lung capacity, efficiency you need to push a little, not distance wise but intensity wise. But it is a slow process to build up both the speed and to the distance I want, not a long distance. I run in very comfortable asic's on a high tech composite track. I do this once a week and will balance it off with 1 game of basketball or tennis.

For aerobics simple fast paced walking is the best way to lose weight/burn calories. It is low impact, without any of the downsides of jogging, bicycling, or swimming to name a few. And for a reality check, I will be more than pleased if I can add 3 1/2 pounds of pure muscle per year going forward. That would be 35 lbs on what I have by age 60, that would be shocking and cool.

 

Hey Mike , what was your method to measure BF? Thats a great number. I went on leangains last year and lost 20lbs added muscle dropped fat, great program.

I climbed Mt Kilimanjaro last year and reached the summit in a very respectable time. My goal next year is to climb Mt.Denali and also run chicago Marathon.

 

Ed is right.
-Billy

 

Good job man, BUT,
Don't give up protein and fat in favor of carbs. Juice by any name is sugar. Instead, cut out grains-starches-sugars
-Billy

 

Fat is not bad! Body runs more efficiently on fats and protein. The human body has no physical requirement for carbs although we eat the right ones for vitamins, minerals, enzymes, photochemicals, etc.
Not all nuts are created equal. Macadamia, pecan, walnut, best:
http://billtheurbancaveman.com/Nuts.html

-Billy

 

And, anyone who is squatting 500# is just asking for premature arthritis.

-Billy

 

Get back on the tatame (mat) and earn my purple belt in Brazilian Jiu Jitsu. Run another 5K this year. Possibly do the Tough Mudder.

 

My target for 2013 is sub 40 minutes for 10km. I turn 50 this year.

I've gotten back into running over the last year or two. Summer time here and in the afternoon heat this week just finished did three separate afternoon runs each of 10km. Temperature well over 30°C one day. Time about 46 minutes for the fastest training run in the heat this week. I'm seeing changes to my body shape and also have good fitness (again). I think with ongoing endurance training, then some speed work, by the time the cooler weather arrives here - May onwards - I'll be ready to have a serious go at my target.

 

Loud and clear Billy. Thank you!

I do green juices and definitely stay up on the proteins. I have cut WAY back on starches. The starches that I do take in are typicaly brown rice or quinoa based (I have all but eliminated bread)

 

Just to get it in print;

Goals for 2013:

General Stats: 43yrs, 158 lbs, 6'0", ~9-10% BF, worked out contiguously for 27 years.
BMR: 1680 kcal
AMR: 3108 kcal

Current: 158 lbs, ~9-10% BF

Target: 165 lbs, 5-7% BF (with zero injuries)

BF: as measured by the best scale in the world IMO [ Beurer BF100 ], had to get it from Amazon EU
http://www.beurer.com/web/en/product/weight/diagnostic_scales/detail.php?pk=31&id=12690&bek=55&bct=%26nbsp%3B%26gt%3B%26nbsp%3Bproduct+details%26nbsp%3B%26gt%3B%26nbsp%3BBF100

1. Train a little extra hard for the June birthday LV blowout. Its all day at Rehab (pool party) @ Hard Rock, so have to look good, and not a bad target. Targeting 5-7% BF. Dont really need much more mass, maybe 2-7 pounds. Training for a specific event on a specific day, just helps me focus and keeps things fresh.

2. Dont get injured. At my age, people at the gym no longer ask "...how much are you benching?" they ask "...how is that shoulder?"
.a. warm up well.
.b. stretch for at least 5 min (about all I can tolerate)
.c. dont go crazy heavy, even if you can

3. As for every year; Only workout in a sustainable manor. P90X is not sustainable. I can get to 180 - 190 lbs, but I can not sustain that mass without killing myself and risking injury.

4. Work out 4 days out of 7 in gym as always. 5 days might sound better but its not as sustainable for my schedule, tolerance, social framework

5. Add more cardio in the form of supersetting non-stop. I dont have the extra 30-45min to add cardio at the beginning or end of weights, so I just keep my heart racing by super setting. example; Tris, Bicepts, leg curls, leg ext, calfs, situp machine, rinse-repeat. Four sets of the aforementioned in 45-50min is near cardio heart rates.

6. Really try to get 1 gram of protein for every pound of body weight. Its hard, I always try and usually end up somewhere around 120-140 grams / day. I will try and keep 160 grams of quality protein, where quality is, in example:
Serving size: 33 grams
Protein in that serving?: 30 grams
This assures you are not getting a bunch of filler. Try and get a high percentage in isolate.
I have also found a new Kashi cereal "Go Lean" with 13 grams of protein 1 g fat, and 6 grams of sugar @ 140 cal / serving (52g). Available at my Walmart. This will help.

I break my protein up in 6x servings:
1. Breakfast: 25g [13g cereal + 12g milk]
2. Protein shake: 45g [30g powder 1 scoop, 9 g milk, 6g soy milk]
3. Lunch: 30g [almost always a chicken breast.]
4. Snack: 15g [nuts, power bar, shake, cottage cheese, whatever]
5. Dinner: 30-40g
6. Midnight snack: 25-40g [almost always a power bar and glass of milk 7-10g. sometimes a small power bar 15g, sometimes a 30g one] I like Detour bars, the orange ones. They have very little sugar, and I am convinced the sugar alcohols are mostly not absorbed.

Total: 170 to 195, but in reality, its likely more like 160.

7. Take creatine. I am normally 100% supplicant free, but at my age, I figured I would try it until June.

8. Young women. Dont think I am joking... Sex burns 300 calories. Dancing all night, always running around, it all adds up. I have replaced my 34 year old X with a 27 year old, and she helps me burn quite a few extra calories daily. I would tell you how many, but that would not be gentlemanly like. I will say that burning an extra 300 cal daily on average is huge, as long as you do not augment your diet to counter it. Remember an extra 500 cal above your burn rate weekly will result in gaining 1 pound a week of fat. If you intake 500 cal less than you need, then you will lose 1 pound every week. 500/day = 3500/week, 3500 kcal = 1 pound. If you do not eat enough, your body will pull it from its fat store.

9. Remind myself daily, at gym time or while I am looking at the dessert menu; No one thing will get you there. People can argue, but you have to keep reminding yourself that its a package deal because the body is a system. (all estimates, likely wrong, but the overall message is clear)
~45% diet
~40% exercise
~15% supplements, vitamins, maybe genetics

Putting up my "before" pics from this past week. I dont have any of me flexing because I dont flex, just seems silly.
Image Unavailable, Please Login
Image Unavailable, Please Login

 

My goals for 2013 include:

Lose 15-25 more pounds currently I am 6'4" and 265 pounds In the last 15 months I have shed 150+ Pounds.

Firm up and gain strength

Race my first ever mountain bike race along with doing 100+ mile mountain bike rides in one day at least once a month after the snow melts away.

Race a veterans class motocross race.