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  • Posted On: 07-11-20, 9:25 am (EDT) #1

    2 Questions for Scott

    July 11, 2020, 9:25 am

    Hi Scott;

    The first question is the main reason I have subscribed to the Platinum+ level.

    I've been a fan of your YouTube videos for several years and, as an ex-Bostonian, I'm also a big fan of getting "Stahhhhted"  ;-)

    I'm a 68 year old ectomorph, who loves skiing and cycling and has been 'lifting' for many years. 

    I realize that body type and aerobic sports limit muscle gains.

    I'm doing a 4-day push-pull split (similar to your "Push Pull Legs!"  workout) which I do every 2nd day.

    So; 3.5 workouts per week on average.

    My questions would be; for someone like me; 

      1; which would be the best of your workouts to choose in order to gain muscle?

      2; what specific changes to the frequency and volume would you recommend, for someone my age?

      3; Burns are faster to do when machines are available.

           How would you set them up when you only have barbells and dumbells?

  • Posted On: 07-11-20, 1:49 pm (EDT) #2

    2 Questions for Scott

    July 11, 2020, 1:49 pm
    Posted by: BlairA

    Hi Scott;

    The first question is the main reason I have subscribed to the Platinum+ level.

    I've been a fan of your YouTube videos for several years and, as an ex-Bostonian, I'm also a big fan of getting "Stahhhhted"  ;-)

    I'm a 68 year old ectomorph, who loves skiing and cycling and has been 'lifting' for many years. 

    I realize that body type and aerobic sports limit muscle gains.

    I'm doing a 4-day push-pull split (similar to your "Push Pull Legs!"  workout) which I do every 2nd day.

    So; 3.5 workouts per week on average.

    My questions would be; for someone like me; 

      1; which would be the best of your workouts to choose in order to gain muscle?

      2; what specific changes to the frequency and volume would you recommend, for someone my age?

      3; Burns are faster to do when machines are available.

           How would you set them up when you only have barbells and dumbells?

    Hey Blair!


    Welcome to the site!! always happy to see a fellow Bostonian!!  Sounds like you have already made some incredible progress with your fitness journey and you are looking great!


    1. We can easily build muscle with a PPL program, or we can switch to Full Body Evolution and adjust it in such a way where we can inclue the cycling and skiiing and other forms of cardio you enjoy and still build muscle.


    2. This is all subject to how strong you are and how hard you have been pushing yourself.  This is something we will have to feel out as you continue to train and eat properly


    3. For burns with barbells and dumbbells... for dumbbells bring over multiple sets to your workout station so you ca drop and go.  For barbell.. just have the plates ready on each side.


    Now some questions for you!


    1. Have you logged into the meal planner yet?  What are your current macros?

    Protein:

    Carbs:

    Fat:

    Calories:


    2. What equipment do you have at home?  Can you make a list and maybe provide some photos here?


    Looking forward to helping you out!!!

  • Posted On: 07-12-20, 9:00 pm (EDT) #3

    2 Questions for Scott

    July 12, 2020, 9:00 pm

    Fantastic Scott!!

    So glad to get going on this. I would really value your advice.

    Can't wait to her what you think    ;-)


    I have not looked at the meal planner yet. I'll try to look at it this week.

    I have a Biochemistry BSc and have had a keen interest in nutrition since I worked  as a nutrition advisor for Health Canada. 

    We have a fairly standard inventory of meals that we stick to on a routine basis. I've never been crazy about food.

    I love protein shakes and we grill a lot of salmon, beef, pork & chicken. Made some great chili today ;->

    My first meal on a non-workout day is usually a big omelette, on a workout day it's a shake that I start sipping in the last 20-30 minutes of my workout. 

    So I am working out fasted.

    My workouts happen anywhere between 10 am and 3 pm. (I'm retired)


    My Macros;

    I mostly follow the guidelines from Martin Berkhan's book; Lean Gains Method

    So it's "keto-ish" with intermittent fasting; 16-8 about 4-5 days a week and 20-4 about 2-3 days a week, as required to maintain my target weight. 

    I calculate a 7-day rolling average weight on a spreadsheet to smooth out the highs and lows.


    I tried strict keto for about 18 months but found that intermittent fasting is far less trouble and the "20-4 day" is the hammer. If you need to lose weight; 20-4 is like a magic wand. 

    But I don't do it more than 3 times a week.


    The only body measurement I do is waist; it was 33.25" today.

    As Jack LaLanne said; 

          "Never mind the fancy schmancy fat % stuff. 

           Just get your waist back to what it was in high school."


    To achieve my current weight of 165Lbs, my daily  target was 2100  calories, +/- 200-300 depending on 

    whether it was a work-out day (+300) or I was aiming to cut (-200).

    Martin Berkhan's Rx is;  50-60% of calories should be protein. 

    I have about 170 g protein on a workout day and 150 on a non workout day. Maybe it should be higher?

    I drink about 200 ml ( 7 oz ) Vodka per day.

    I try to keep carbs fairly low and fill in the cracks with fat 

    Try this; we love 1 Tblsp Almond Butter on an oatmeal raisin cookie with 3000 iu vitamin D bid.

         ( Vitamin D is absorbed about 50% better if taken in the presence of fat. 

           Vitamin D is thought to play a role in preventing severe effects of Covid 19 )

               If you're feeling crazy; add 1 Tblsp Haagen Daaz Vanilla Almond Crunch


    I started my cutting about 2 years ago when I hit 190 lbs. 

    I'm now 165 lb's and I plan to go back up 1/2 lb / month over the next 10 months to slowly go back up to 170


    Hope to hear from you soon

    Thanks so much for your kind attention


    My equipment;


    Photo Facing North-West; clockwise from bottom left;

    bench with attachments for; preachers, quad extensions, ham curls

    squat / bench / chin cage

    leg sled for leg press, hack squats & straight leg calf press 

    (behind gold-frame mirror) bent leg calf machine


    Facing West; clockwise from bottom left;

    2 cable pull-up /pull-down machines with bench in between

    bench with attachments for; preachers, quad extensions, ham curls

    squat / bench / chin cage

    Dumbbells, barbells (10 lb, 12 lb & 45 lb Olympic)  multiple associated weight plates

    Powerblocks; small medium & large (95 lb each) sets


    Facing North-East   

    dip station

    ab bench

    raised bench for seal rows

    trap bar 

  • Posted On: 07-14-20, 5:13 pm (EDT) #4

    2 Questions for Scott

    July 14, 2020, 5:13 pm

    OK: I tried to log in to the meal planner.

    It wants a password 

    why? 

    I'm already logged in as 'me' to the main site; why would I need another password?


    So... then it says; if you know your password and still can't log in and you're using Firefox for windows; go to 'Tools' then go to 'options'

    There is no 'Tools' that I can see in Firefox

    Now.... often, browser people rearrange their menus and people with websites don't keep up to date, so maybe that's the situation 


    Can we assume that Dr. Blair Adams, with a BSc. in nutrition, who dropped 25 lbs over the last 2 years doesn't really need a meal planner?


    If you tell me the macros I need; I WILL hit them. I'm kind'a goal oriented ;-)


  • Posted On: 07-14-20, 10:58 pm (EDT) #5

    2 Questions for Scott

    July 14, 2020, 10:58 pm
    Posted by: BlairA

    OK: I tried to log in to the meal planner.

    It wants a password 

    why? 

    I'm already logged in as 'me' to the main site; why would I need another password?


    So... then it says; if you know your password and still can't log in and you're using Firefox for windows; go to 'Tools' then go to 'options'

    There is no 'Tools' that I can see in Firefox

    Now.... often, browser people rearrange their menus and people with websites don't keep up to date, so maybe that's the situation 


    Can we assume that Dr. Blair Adams, with a BSc. in nutrition, who dropped 25 lbs over the last 2 years doesn't really need a meal planner?


    If you tell me the macros I need; I WILL hit them. I'm kind'a goal oriented ;-)


    Hey Dr. Blair!


    The login for the meal plan is the same login as the site!  So the same username and password, sorry for the trouble!

    Based on your knowledge I wouldn't say you NEED the meal planner... but it is a great tool to log your meals and keep track of both your macronutrients and micronutrients as it logs everything.  Definitely worth looking into!


    Now to dig into your info!


    -----------------------------------------------------------------------------------------------------------------------------------------------------------------

    "To achieve my current weight of 165Lbs, my daily  target was 2100  calories, 

    Workout Days: 2400

    Cut Day: 1900


    Protein: 150 - 170g

    Carbs:

    Fat:


    I'm now 165 lb's and I plan to go back up 1/2 lb / month over the next 10 months to slowly go back up to 170

    GOAL: 170lbs LEAN!"


    -----------------------------------------------------------------------------------------------------------------------------------------------------------------


    So first things first, let's tackle your macros based on your current stats.  Also, if your current goal is to gain muscle to hit 170lbs I'd like to keep the calories consistent each day and only make adjustments if we notice excessive fat gain, which I doubt.


    Also, we should always keep protein the same.  There is no need to lower on "non-workout" days. Especially since we are repairing the damage done from the workouts when "resting".


    Age: 68

    Height: N/A

    Weight: 165lbs


    Protein: 170g

    Carbs: 200g

    Fat: 95g

    CALORIES: 2335


    Based on your history with intermittent fasting while building muscle, I think we should start with 2,335 calories. I am not sure of your HEIGHT, so if you could let me know that would help.  But even so, based on how active you are this could either be a sweet spot for us... or maybe a TINY bit too low.


    -----------------------------------------------------------------------------------------------------------------------------------------------------------------


    As for the workout program, I would love to have you on the full body evolution.  I think that would be the best after looking at the equipment you have at home.  I may need to make some adjustments which I can do tomorrow.  Can you look at both of the workouts and let me know if anything jumps at you as something you cannot do?  I can easily switch out exercises.


    Also, do you have any injuries or tightness that I need to be aware of? 


    Are you stretching / warming-up?


    and lastly, thanks for being patient.  I think I had some heat stroke Sunday - Monday.  I was outside cleaning for about 5 - 6 hours and was not drinking enough water.  Still got that Boston Blood and it was not having the heat! haha


    Chat soon!

  • Posted On: 07-16-20, 7:28 am (EDT) #6

    2 Questions for Scott

    July 16, 2020, 7:28 am

    This is GREAT Scott; thank you so much


    my height; 5' 10"


    Can you look at both of the workouts and let me know if anything jumps at you as something you cannot do?


    Exercises I'm wondering about;

      Rack pull; could I use my trap bar, elevated on blocks, instead? My squat cage safeties don't easily go down that far

      BB overhead press; I'll give it a shot, but I've been doing Arnold press since I landed on my left shoulder while skiing

                                          off a wall in the fog.

      T-bar row; I don't have that. Could I continue with the seal rows I've been doing?


    Do you have any injuries or tightness that I need to be aware of? 

      Nothing major other than that left shoulder which is improving over time


    Are you stretching / warming-up?

      I usually do the activations I learned from Ben Pakulski's MI40 program 

      To warmup ; I like to start my workout with Abs; an idea form Arnold S. He said it's a great way to save time.

                             Also; many people (me?) get de-motivated by the end of a workout and tend to skip abs

                                       (Who would EVER do THAT?!?! ........me? LOL )  

          Warmups during the workout; at least 2 warmup sets every time I start a new body part

                             (3 sets for squats or deads where the weights are heavier)

                            1 warmup set for a second exercise of a body part already worked that day


    and lastly, thanks for being patient.  

      No Problem; my wife keeps me very busy, there's always something to weed in the garden, grass to cut, pool to clean

           the honey-dew list is never-ending 


    thanks again Scott 


    Blair

  • Posted On: 07-22-20, 1:45 pm (EDT) #7

    2 Questions for Scott

    July 22, 2020, 1:45 pm
    Posted by: BlairA

    This is GREAT Scott; thank you so much


    my height; 5' 10"


    Can you look at both of the workouts and let me know if anything jumps at you as something you cannot do?


    Exercises I'm wondering about;

      Rack pull; could I use my trap bar, elevated on blocks, instead? My squat cage safeties don't easily go down that far

      BB overhead press; I'll give it a shot, but I've been doing Arnold press since I landed on my left shoulder while skiing

                                          off a wall in the fog.

      T-bar row; I don't have that. Could I continue with the seal rows I've been doing?


    Do you have any injuries or tightness that I need to be aware of? 

      Nothing major other than that left shoulder which is improving over time


    Are you stretching / warming-up?

      I usually do the activations I learned from Ben Pakulski's MI40 program 

      To warmup ; I like to start my workout with Abs; an idea form Arnold S. He said it's a great way to save time.

                             Also; many people (me?) get de-motivated by the end of a workout and tend to skip abs

                                       (Who would EVER do THAT?!?! ........me? LOL )  

          Warmups during the workout; at least 2 warmup sets every time I start a new body part

                             (3 sets for squats or deads where the weights are heavier)

                            1 warmup set for a second exercise of a body part already worked that day


    and lastly, thanks for being patient.  

      No Problem; my wife keeps me very busy, there's always something to weed in the garden, grass to cut, pool to clean

           the honey-dew list is never-ending 


    thanks again Scott 


    Blair

    Thanks for filling me in on your height!  I thought you were about 5'10" and the calories look ok based on that!  Especially if you are seeing / still seeing results.


    RACK PULL: Trap Bar with elevated blocks is definitely ok

    BB Overhead Press:  If your shoulder still hurts, the Barbell will give more stability than the dumbbells.  Another option could be splitting up the sets. Try to get at least two with the heavy barbell, then switch to Arnold for set three if you are having a hard time.  But I would like you to try it first and let me know how you feel.


    T-Bar Row: The Seal Row should be fine.  The main concern is having a movement with palms facing IN while rowing as this will help you 1) Lift the most weight and 2) target more mid back & lower back / midtraps.


    Shoulder Injury: Out of Curiosity what have you been doing to REHAB this?  do you need more suggestions for exercises?


    Stretching / Warming Up

    I am family with Ben, so great job for the warm-ups!  and as for ABS.. yeah man.. I am one of the few people in the world who DOESNT skip! lolol


    And lastly for me...

    I could use some help around the house too so ask the wife if I can borrow you! haha


    I actually just finished my pool about 7 weeks ago and we keep failing the final "grading" inspection for the grass around the pool.  and its the rainy season in Florida so whats happening is that I can't finish the work on my deck until the grading inspection is passed and my deck is limestone so all the rain is growing green algae all over.  So I have to keep power washing the deck until I can seal it which I can't do until we pass!


    so in other worlds... super fun.. haha


    Let me know once you start the workouts.  If you have any questions about your FORM.. You can record yourself and upload the videos to YouTube and then paste them in here.  


    All you do is click the FILM icon above next to the emojis and paste the URL!



  • Posted On: 07-23-20, 9:33 am (EDT) #8

    2 Questions for Scott

    July 23, 2020, 9:33 am

    Hey Scott; Thanks for the great advice......


    I'm trying the overhead barbell press - seems to be OK, but I'll just add the weight gradually.


    My shoulder injury was 8 years ago, and then a relapse about 4 years ago when I got to 45 lb DB's on the Arnold press

    Right now I'm doing about 8 reps with 45 lbs and just adding weight very gradually.

    I bought some of those little 1/2 lb plates you can get on Amazon,

    There's a guy in Toronto - Brad Pilon, who wrote that great book; 'Eat Stop Eat'  - who advises increasing weights in 2.5% steps.

    That seems to work. It's slow but safe and hey - I'm 68, so it pays to be cautious.

    ( his other book; "Progressions" is about a system of increasing the total work done in each set in small steps by using different weights and reps derived from the 1 rep maximum formula - have you seen that? )


    I have my own ultrasound machine at home ( I used to do TMJ treatment on my patients ) I use that as needed.


    I finish my seal row sets with a double drop set of dumbbell rows; I'll be sure to do them with palms facing in; thanks for that.


    My wife is addicted to power washing - just loves it, I think she finds it hypnotic.

    I can send her down there to do it for you. She was very disappointed that we had to cancel our annual trip for her birthday 

    to Seaside in the panhandle. She would love that ;-> 

    Where do you live in Florida?

    You must miss those Boston winters terribly !

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