Baron's Journey to Single-Digit Bodyfat

Baron said:
I wonder what the difference between the 7 and 11 is. The description of both seems similar.
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No, no...

7 is simply 7 Keto DHEA (awesome, but it's orally available. I take the caps).

11-OXO is a mild adrenal steroid. This is the gen2 of 11-OXO.
 
Baron said:
Ok, so one of my goals this year is to get down to single-digit bodyfat, meaning somewhere around 9% at a bodyweight of 175. I'm just guessing at what my bodyweight will end up being at 9%.... maybe it's 10 lbs heavier or 10 lbs lower.... who knows? It's been said that a goal without a timeline is just a dream, so I'm going to give myself 6 months to accomplish this, so that would be an end date of July 25th, 2019.

Below you'll find my starting point to give you an overview of my current stats. And just for the record, I'm 47 years old and I am 5' 9" tall.

View attachment 197171

The stats above were generated using a highly rated scale I got from Amazon and I plan to use it for posting updates throughout the entire process:


I think daily updates would be a bit overkill, so I plan to update this thread maybe once or twice per week to provide another snapshot of my progress. Hopefully, maintaining this journal will help me stay more consistent than I would otherwise.

In terms of diet, my goal is to primarily eat things directly from nature. And by that I mean whole eggs, nuts, fruit, healthy fats like avocado and olive oil, and a variety of lean protein sources.... fish being the main one.

So that means no chips, pasta, bread, cereal, cookies, crackers, energy bars, desserts or anything else that's a processed food. Sounds like fun right? :(

In terms of working out, the gameplan is to do resistance training four days per week, with some form of activity upon waking on an empty stomach six days per week. For me, that's usually a 30-minute walk in the mornings or if it's raining, I will do 20 - 30 minutes on an elliptical machine here at my house.

I am currently on Testosterone Replacement Therapy (TRT) at 200mg per week to achieve a better hormonal profile for losing fat and building muscle. Since Testosterone converts to Estrogen easily in the body, especially as we get older, I also take .25mg of Arimidex every other day to keep estrogen under control.

Supplementation will be the following on a daily basis:

1 serving of Lipocide IR on an empty stomach upon waking.


Then with breakfast...
Evovite Multivitamin for athletes


5,000 IU Vitamin D


2,000 mg Fish Oil


100 mg CoQ10

https://www.amazon.com/Doctors-Best...&ie=UTF8&qid=1548523412&sr=1-5&keywords=CoQ10

300 mg Tru Niagen

https://www.amazon.com/TRU-NIAGEN-A...TF8&qid=1548523547&sr=1-5&keywords=tru+niagen

1.25 ml VitaLiver

https://www.amazon.com/VitaLiver-Su...UTF8&qid=1548523480&sr=1-4&keywords=vitaliver

During my workouts and sometimes between meals, I will be sipping on a Branch Chained Amino Acid drink.

https://www.amazon.com/Evogen-Amino...d=1548523678&sr=1-3&keywords=evogen+aminoject

If anyone has any questions or comments, feel free to chime in. Here we go... :D
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Just run every day for approx 20 min until getting sweat.
And another 10-15 min while heavy sweating.
Total about 30-45 min run at 70-80% your max running speed.
Don’t do it in the gym, only on fresh air, like park etc.
You should achieve your goal in the month or two.
:)
And one more thing - no meals after 8PM.
 
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Baron said:
So I did some calculations today based upon my DEXA scan. Without getting into the boring details of the math, I figured out that for every 1% of bodyfat that I need to lose, that equates to 1.85lbs of fat. So if I'm at 12.9% now, and I'm wanting to lose 4% more, that would put me at 8.9% which would equal 7.4lbs of fat total.

There's 3,500 calories in a pound of fat, so 7.4 lbs x 3,500 cal = 25,900 calories. So I will need to burn an extra 25,900 calories while keeping my daily calorie intake right around my maintenance level of 1,800 calories per day in order for me to achieve my goal.

So then I decided to figure out how much cardio I'd have to do to burn that off. Honestly, I hate cardio, so realistically I'm never going to do more than 30 minutes of steady state cardio, which usually ends up being 300 calories per session. So if you divide 25,900 calories by 300 calories per session, it comes out to be 86 days straight of cardio, which is almost three solid months. Wow, that's sort of an eye-opener. I've been doing some walks and other random activities besides weight training, but these numbers tell me that I will have to get serious about expending extra energy if I'm going to reach my goal by the mid-July timeframe.
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From mechanical point of view human body designed to run, not to walk.
 
stepan7 said:
Just run every day for approx 20 min until getting sweat.
And another 10-15 min while heavy sweating.
Total about 30-45 min run at 70-80% your max running speed.
Don’t do it in the gym, only on fresh air, like park etc.
You should achieve your goal in the month or two.
:)
And one more thing - no meals after 8PM.
More...

From a cardio perspective, I've transitioned from doing 30 minutes of steady state activity on a Cybex Arc Trainer to 20 minutes of steady state and then 10 minutes of HIIT style training on the same machine, which amounts to three rounds of a 1-minute sprint followed by two minutes of rest. Those sprints at the end really get the sweat pouring.

The primary reason why I don't run much outside is because the rain and thunderstorms in Central Florida, especially as we go into summer, makes the outside environment very undependable. When I get up in the morning, the first thing I do is cardio, so I need a dependable setup that I can easily go to without fail, which I why I have a Cybex Arc Machine in my home gym.
 
Baron said:
From a cardio perspective, I've transitioned from doing 30 minutes of steady state activity on a Cybex Arc Trainer to 20 minutes of steady state and then 10 minutes of HIIT style training on the same machine, which amounts to three rounds of a 1-minute sprint followed by two minutes of rest. Those sprints at the end really get the sweat pouring.

The primary reason why I don't run much outside is because the rain and thunderstorms in Central Florida, especially as we go into summer, makes the outside environment very undependable. When I get up in the morning, the first thing I do is cardio, so I need a dependable setup that I can easily go to without fail.
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Interval training is great stuff...run, bike, elliptical, row, pool...whatever.
 
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