Elmo´s Workout Log & Food Diary

[elmo]

Introduction: Hi, my name is Daniel Wende from Germany. I´m 41 years old. I trained a lot  in my Teens, but stopped after starting to worck. Around my 40th year I noticed (and got comments) that I had gained some weight and lost some Muscle. At Worst  (at 5,6 height) I weighted 176 lbs. (80kg.)

After some online research I bought the Hook and started with heavy hands. Circa 1 year later ( May 2021) I weigh 154lbs. (70kg.) so i lost 10kg (22lbs.) and build some muscle.

I create this log cause I dont want a Paper one anymore and I want to better my Nutrition.

[elmo]

Tuesday 12.10.21
Warm Up: 10 min Heavy Hands
Ab Wheel Rool Outs Straight Leg´s 3 x 10
Back Press, 1 Black Band, folded 3 x 12
Overhead Pulldown, 1 black Band, folded 3 x 12
Front Press , 1 black band, folded 3 x 12
Front Pulls, 1 black band, folded 3 x 12
Hack. Squat, 5 black bands, folded 3 x 12
Cool Down: Neck Self resistance, 5 min. Heavy Hand´s

[elmo]

Thursday 14.10.21
Warm Up Heavy Hands
Roll Out, Straight Legs 3 x 10
Hack. Squat, 5 black bands, folded, 3 x 12
Back Press, 1 black band, folded, 3 x 12
Overhead Pulldown, 1 black band, folded, 12, 12, 10
Front Press, 1 black band, folded, 3 x 12
Front Pull, 1 black band, folded, 3 x 12
Cool Down Neck SR, Heavy Hands

2 ltrs. Water, 4 cups of coffee (with Milk)

2 Apples, 4 toast with Peanutbutter, 1/2 cup Milk(3,5%), 1 green salad, 1 hamburger, 1 small fries, 2Plums and 1 handfull of Grapes.

Forgot: A large bowl Plain Porridge with some Milk.

[lardy]

Oct 14, 2021 9:32:40 GMT elmo said:

Thursday 14.10.21
Warm Up Heavy Hands
Roll Out, Straight Legs 3 x 10
Hack. Squat, 5 black bands, folded, 3 x 12
Back Press, 1 black band, folded, 3 x 12
Overhead Pulldown, 1 black band, folded, 12, 12, 10
Front Press, 1 black band, folded, 3 x 12
Front Pull, 1 black band, folded, 3 x 12
Cool Down Neck SR, Heavy Hands

Water, coffee
1 Apple, 2 toast with Peanutbutter, 1/2 cup Milk(3,5%)

Is that a full days food?

[elmo]

Thanks for the Question, no I work Night shift, but I had some free days and that was just what i had eaten before work.The rest comes with the Edit. I will just write, in no particular order what i have eaten.

[moxohol]

Oct 14, 2021 9:04:34 GMT elmo said:

Introduction: Hi, my name is Daniel Wende from Germany. I´m 41 years old. I trained a lot  in my Teens, but stopped after starting to worck. Around my 40th year I noticed (and got comments) that I had gained some weight and lost some Muscle. At Worst  (at 5,6 height) I weighted 176 lbs. (80kg.)

After some online research I bought the Hook and started with heavy hands. Circa 1 year later ( May 2021) I weigh 154lbs. (70kg.) so i lost 10kg (22lbs.) and build some muscle.

I create this log cause I dont want a Paper one anymore and I want to better my Nutrition.

Buy KAATSU cuffs (not bands) & power walk (heavyhands) 30 minutes daily.

[elmo]

Hi Moxohol, thanks for the Tip. I like your Posts and your Work Out Log.

yes, I will try that with the cuffs. At the moment if I do too long or too often HH I wreck my left Shoulder.

The Pic is hillarious

[moxohol]

Oct 15, 2021 9:07:31 GMT elmo said:

Hi Moxohol, thanks for the Tip. I like your Posts and your Work Out Log.

yes, I will try that with the cuffs. At the moment if I do too long or too often HH I wreck my left Shoulder.

The Pic is hillarious

May I suggest unflavoured gelatin mixed with a bit of fruity drinkable vitamin C (for flavour) drunk 30 to 60 minutes prior to training? It makes a big difference for creaky joints. Dr. Keith Baar, PhD, of Davis UC (America) wrote THE seminal book on joint rehab. MLB, NHL, NFL, CFL & CIA all consult him on joint recovery for their athletes. Google him. *ah-sooooooo*

I wuv Elmo! (the muppet character not you)

====================================
Below is a pretty good protocol despite the labeling for seniors. If u have nagging injuries & desire an uncomplicated scalable exercise protocol - then this is for u ("Whole Body Fitness for Seniors"). It's recommended to do an isometric session 1st as complimentary to isotonometrics. Perform basic static holds done in the stretched position for no longer then 10 minutes total time. Then proceed with the isotonometrics afterwards.

There is an exercise not listed in any of the provided videos listed below. That is a modified hostage squat done with an assist with your hands on the knee tops with your elbows flared out. It's highly recommended to include it.

U can do the isotonometrics program in 5 or 10 minute increments/rounds. It's up to u and your abilities. U are shooting for a daily tally of 30 to 60 minutes.

[elmo]

Thank´s Moxohol for your advice, in this spirit today:
Large Glass of Orange Juice (Hohes C), with non flavoured, non sugar gelatine and 15 Minutes Heavy Hands (just Pump and Walk)
The rest:
Friday 15.10.21:

After wake up 3 glasses of water, 3 coffee with milk, large Bowl with plain Porridge, 1 Orange Juice with Gelatine, 1 Bowl white rice with "Zürcher Gschnetzeltes" (sliced pork in creamsauce with mushrooms), Salad with breaded Chicken, a double Cheeseburger (McD), a small piece of camembert, 2 Apples  3 Glasses of water before bed.

[Michael]

Just a suggestion Elmo on Your diet. Get in a slight calorie deficit. Depending on how active You are I would guess Your maintenance calories would be around 2464. Try going around 250 and no more than 500 calories below Your maintenance calories. Also, doesn't seem like You eat much protein. I would concentrate on getting some protein in Your meals.

[pierinifitness]

Welcome Elmo and sending you my very best wishes in your fitness, health and wellness journey.

[moxohol]

I'd watch & gauge your waistline. It's simpler that way: if u get a puffy mid-section, either do a daily time restricted feeding schedule like the Warrior Diet or OMAD. If u look like the Stay-Puff Marshmallow Man after an eating/drinking binge, then do a 36 hour fast which will take care of that kangaroo pouch. 36 hour fasts have been studied extensively & there is a host of studies to back up the excellent bloodwork profile. However, any type of time restricted feeding plan or true fast is a PRACTICE. The more u do it, the better u get at it. Long term fasting gradually changes your enzyme count which affect bodily processes & homeostasis. Read any studies or articles published by David Sinclair of Harvard University (USA). He wrote THE book on intermittent fasting benefits.

If u choose intermittent fasting as ur "go to" option, I'd closely watch my macros during my refeed days. "If It's In Your Macros". You'll not greatly suffer hunger pangs in ur time restricted feeding or true fasts.

BTW, u do have a 48 hour window in which to refeed after a heavy workout. It's not a "magic hour" where if u don't eat, your body will start feeding on muscles & kill your gains. Total horseflop. Training & any type of time restricted feeding schedule are very complimentary. Olympic athletes routinely eat this way.

Protein synthesis is highest during 6 to 10am. Catabolism is ALSO highest during this time. I like skipping breakfast & lunch yet still train 1st thing in the morning & eat a Warrior or OMAD schedule in the late afternoon. I burn more fat this way. Drinking a cup or two of coffee in the morning kills off catabolism by releasing bodily free fatty acids. Then I train. If my joints bother me, I still drink my coffee in the morning & wait to train & eat in the late afternoon. I drink gelatin w/ Vitamin C before training.

[elmo]

At Michael: Hi, thanks for your Interest Its not all that I have eaten that Day, I Edit the rest later and at the moment just write anythying i ate in no particular order down. The Calorie Calculator at Scoobys Workshop spit 2124 kcal., for holding my weight out.

At Pierini: Thanks for the warm Welcome, and my best wishes to you too. Stay Healthy.

At moxohol: Thanks a lot for your Post. I like to read your posts a lot cause i will allway find some interesting Ideas in them. Im very Interested in Restricted feeding ( OMAD, Warrior Diet), but Clarence Bass (who i respect a lot) is sceptical about the benefits and against trainig on a empty stomach. The DGE (Deutsche Gesellschaft für Ernährung / German Institut for Nutrition) even sees no benefits in OMAD and Warrior Diet. Nonetheless, I work at Night what would you suggest as feeding window, only after work?
I like the Steve Reeves plan that i have seen a lot:
Breakfast: Orange juice with Gelatine and Protein Powder
Lunch: Big Salad with Fish or Chicken
Dinner: Cottage Cheese with Fruits and Nuts.

At you all Thanks for your interest and my best wishes.

[elmo]

16.10.21:
Plain Porridge, green Salad, 1 portion french fries, 2 Apples, 1 pear, handfull of grapes, 2 Mandarins, Potato Salad and Pollock Filet. Ca. 1712 kcal.
Gewicht 67,8 kg; Taille:
Work out:
Roll Out, Straight Legs 12, 12, 12
Hack. Squat, 5 black bands 15, 15,
Back Press, 1 black band, folded 12, 12, 12
Overhead Pulldown, 1 black band, folded 12, 12, 12,
Front Press, 1 black band, folded 12, 12, 12
Front Pull, 1 black band, folded, 12, 12, 12
Neck Self resistance

[moxohol]

Oct 16, 2021 8:27:54 GMT elmo said:

At Michael: Hi, thanks for your Interest Its not all that I have eaten that Day, I Edit the rest later and at the moment just write anythying i ate in no particular order down. The Calorie Calculator at Scoobys Workshop spit 2124 kcal., for holding my weight out.

At Pierini: Thanks for the warm Welcome, and my best wishes to you too. Stay Healthy.

At moxohol: Thanks a lot for your Post. I like to read your posts a lot cause i will allway find some interesting Ideas in them. Im very Interested in Restricted feeding ( OMAD, Warrior Diet), but Clarence Bass (who i respect a lot) is sceptical about the benefits and against trainig on a empty stomach. The DGE (Deutsche Gesellschaft für Ernährung / German Institut for Nutrition) even sees no benefits in OMAD and Warrior Diet.

"No benefits" as in fat loss. However, there is always the benefits of autophagy & appetite correction. Restricted feeding or even true fasts might not get u thinner or all "musclely" but it will definitely improve your healthspan, lifespan, tissue repair & VO2 Max. Think of ur (your) venture here as night shopping & ur collecting items u fancy off the shelves. Take what is useful & discard the rest.

Nonetheless, I work at Night what would you suggest as feeding window, only after work?

I do what I do for convenience. I'm already in a fasted state upon awakening after 8 hours sleep. So, why not just carry on & wait until after work? I can even socialize at night with friends because it is within my feeding window anyways.

I like the Steve Reeves plan that i have seen a lot:
Breakfast: Orange juice with Gelatine and Protein Powder
Lunch: Big Salad with Fish or Chicken
Dinner: Cottage Cheese with Fruits and Nuts.

At you all Thanks for your interest and my best wishes.