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AndyJ's Body Enhancement Thread

Originally Posted by memento
Have you tried intermittent fasting yet? It’s rather easy now that you are keto. Just decrease your eating window by an hour a day until you hit 8 hours or less. Maybe even one meal a day would work for you.

I’m going to try skipping breakfast first. I think I mostly eat it out of habit; I’m not usually all that hungry in the morning.

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Slow progress is a good thing with weights. It can be really helpful to buy tiny weights if you don’t have them so that you can go up or down by very small amounts. I don’t know how much you’ve learned yet but generally speaking you should start with a low weight set before slowly increasing the load to what you can handle for 5 reps (as you’re aiming for strength not bulk), then do 3 sets of 5 reps with a long break in between (3 minutes or more).

Almost all of my exercise so far has been joint rehab more than anything else. Low weight, with 20 to 60 reps. I have half a dozen 2.5 pound and a couple of 5 pound weights for the barbell; they’ll do me for a while. It has only been in the last couple of weeks that I’ve been able to lift the bar without my lower back going nuclear.

I’m more interested in general fitness and some shaping than strength training. Not Mr. Olympia stuff; just looking more like a reasonably fit man instead of Jabba the Hutt’s little brother. I won’t be able to use a whole lot of weight until I get the hernias fixed, and for that, I still have to lose more weight. Two inguineal and one umbilical hernia limit anything that involves the core abdominal muscles. I’ve been able to tighten the abs a lot despite that; I used to get shooting pains with more than a few pounds; now it’s not a big problem as long as I use the ab brace. Lifting lore says not to lift with an umbilical hernia, but I’m at weight far below what they’d consider a ‘lift’.

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It’s also relatively normal to be able to lift more one day than another and maybe that indicates that you are progressing the weight too quickly. It’s also a good idea to not use all your energy on your build up sets.

When I started, it was joint pain that limited what I could do. Then my back, and then the hernias. I’ve managed to improve all three, but I’m probably at the limit of what can be done for the hernias without surgery.

That’s probably going to be an issue. Back in ancient times the surgeon would cut and sew the muscles tight across the failed area. Nowadays they all want to put nylon mesh in with a laparoscopic procedure. My Dad got the mesh, and so did Mrs. Andy. I was underwhelmed by the outcome on both cases; they can feel the mesh when they probe at it, and it looks unnatual when they bend and move. Plus both still had a bulge because their hernias had never been repaired, just covered over by the mesh. Which is, basically, just an internal version of the gut band I’ve been wearing for years.

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There are plenty of people here with good info about lifting.

I’ll be picking their brains when it’s time to move past the kiddie weights I’m lifting now.

Andy, congrats on your weight loss! Keep up the good work. Emphasis on WORK.

I’ll admit some slippage: last summer, this time I was 230, and managed to get down to 180 by Oct 31. Had a Halloween party at our house, ate pizza (my kryptonite, not that I’m superman by any stretch) and completely lost control until mid January. Got up to 215, where I sit now.

I managed to get to 180 with a diet called Optavia. This NOT an endorsement; in fact, men should NOT do this diet. It royal fucked my hormones, all soy based protein. I need to get hard on Keto/lion diet.


Start (8/30/21): 6.5"BPEL X 5.25" MSEG

Now (12/5/22): 8.75" BPEL X 5.75" MSEG

Goal 9.5"BPEL X 7" MSEG My Journey

Keto, as commonly practiced, is basically a stricter form of Atkins. Meal planning can be complicated if you follow the usual "macros" and carb counting. Part of the problem is you have to check *everything* that goes into your mouth; they add wheat, soy, or sugar to damned near everything. It adds up quickly.

I found it much easier to just go "dirty carnivore." Aim for zero carbs, don’t sweat it as long as I keep it under 30 or 40.

Originally Posted by AndyJ
Keto, as commonly practiced, is basically a stricter form of Atkins. Meal planning can be complicated if you follow the usual "macros" and carb counting. Part of the problem is you have to check *everything* that goes into your mouth; they add wheat, soy, or sugar to damned near everything. It adds up quickly.

I found it much easier to just go "dirty carnivore." Aim for zero carbs, don’t sweat it as long as I keep it under 30 or 40.

Whats your exercise routine?


Goal 7.5 x 6.5

Start 4/22 6 x 5.25 BG

Current 11/22 6 x 5.5 BG 4-7/8" MG

A little bit of everything. You have to keep in mind that I’ve been primarily working on joint rehab and arthritis remediation for freedom of motion. As the joint problems have cleared up, I’ve been moving slowly up on the strength exercises.

Overhead barbell rows and lifts - I start with the bar racked at waist height since my knees are wrecked.

Curls - I use a curl bar; the straight bar makes my elbows hurt

Dumbbells - single and double lifts, rows, punches

Incline push-ups

Dips and monkey hangs

A bunch of shoulder exercises with an exercise machine, which I’m modified into a sort of cable machine.

Rowing with the exercise machine

I also do some cardio, pilates, yoga, and katas

I have to build some mounting brackets for the speed bag, and I’ll be using that soon. Same for the heavy bag, though I’ll be primarily using that as an escrima and nightstick target.

Plus some stretching/light routines I do while seated or in bed, with exercise bands, dumbbells, and ankle weights.

I don’t do every thing every day, but I average about two hours a day.

01/01/2023:
BPFSL: 7-7/8:
BPEL: 6-1/2"

02/02/2023:
BPFSL: 7-7/8"
BPEL: 6-1/2"

03/26/2023:
BPEL: 6-3/4"
MSEG: 5-7/8"

05/13/2023:
BPFSL: 7-3/4”
BPEL: 6-11/16” (just shy of 6-3/4”)
MSEG: 6-1/4

05/29/2023:
BPEL: 7.0
MSEG: 6.0

06/15/2023:
BPEL: 6-7/8"
MSEG: 5-7/8"

The 7x6 isn’t cemented yet. Erection quality also varies, which accounts for some of the variation.

I was able to lay back on the weight bench today, using a rope over a ceiling joist to help get down. I wasn’t able to do this a month ago.

My back is all fucked up from too many decades hunched over a keyboard, plus arthritis. I’ve been doing simple back exercises for eight or nine months now. Losing enough weight that my giant fat ass wasn’t trying to force my spine into a weird curve helped too.

Mostly I’ve been using the bench for sitting curls and press and dumbbell rows. This time I was able to do some normal bench presses.

I had 35 pounds on the bar; I quit at 20 reps. I added two 2.5 pound plates and I’ll try again tomorrow.

The 7’ "Olympic" bar on the cage turned out to be a 35 pounder on the scale; it’s a cheap three-piece Cap Barbell piece. I had two 2.5# plates on it for 40#. Today I added another pair, for 45#, the weight of a standard Olympic bar.

I only did 5 reps before my right elbow was complaining. No problem with the weight, just the movement. Looking for "overhead lift form" and "overhead lift elbow pain" on the web turned into the usual clusterfuck of random and contradictory advice.

Youtube turned out to be useful. I found Mark Rippetoe’s "Starting Strength" channel. I know two people who are doing back rehab via weights, and they think highly of him, so he probably knows something.

According to Rippetoe’s people I was a complete loser; every single motion was wrong. Okay, I can deal with that. I was having trouble getting the hip/chest motions right; I was tired, and even the bare bar is heavy for me. I found a five-foot piece of 1" plastic pipe that worked much better; I could concentrate on the movements without wrestling the weight. A little practice at that, and then the small of my back signed off for today.

It looks like I’ll be practicing with the plastic pipe for a while. Well, starting over is better than wrecking my back more, right?

Got to say Andy, your determination is inspirational. Brilliant efforts and write up.

Almost makes me want to get fit again. Perhaps….

Form videos from Brett Osbourn author of Get Serious . I found them useful enough to download and edit out the annoying intro sting.

Bench Press

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Overhead Press

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Deadlift

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Squat

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Weight loss / body measurements update

Only six pounds over six weeks, but fairly dramatic body measurement changes as I’ve been losing fat and making muscle. Strength is still low, but that shouldn’t be hard to address once I get the joint problems worked out.

average weight for 05/21: 241
average weight for 06/21 (to date): 235

measurement; May; June
shoulders 49 .. 47.5 -1.5"
chest 49 .. 45.5 -3.5"
waist 47 .. 45 -2"
abdomen 49 .. 47 -2"
butt 48 .. 45 -3"
thighs 26.5 .. 25.5 -1"
calves 16.5 .. 16.38 - 1/8"
upper arms 14 .. 13.63 -3/8"
wrists 7.25 .. 7.38 +1/8"
neck 16.5 .. 15.5 -1"

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