Joined March 2018
Weight History

Start Weight
229.0 lb
Lost so far: 11.4 lb

Current Weight
217.6 lb
Performance: gaining 7.0 lb a week

Goal Weight
180.0 lb
Still to go: 37.6 lb
Older male looking to lose fat and maintain/gain muscle.

For exercise, I follow the ideas found in Body By Science (McGuff), and the like.

So, a bit about my journey.

In my younger days I did a lot of cardio, low-fat and high carb dieting. I grew up in the era of Cooper's aerobics, and ideas like, "if you eat fat you'll get fat."

I realize now that I basically did a lot of yo-yo starvation dieting. As I got older, I had no muscle. I gave up running too cuz my body just couldn't handle it.

Then a a few years ago, I had a Angiogram and the results were negative (thankfully). The doctor told me to get in shape. I sensed that my dieting and exercising habits, and understanding, had to change. That was when I discovered ideas that made a lot of sense. For dieting, basically lower carbs, no processed food, higher fat and protein. On the exercise front, Dr. Doug McGuff's book, Body By Science, changed my life. I no longer do aerobics for exercise, but instead lift weights in a high intensity protocol.

And then about eighteen months ago, I got hit with a divorce (really just the final blow in a disintegrating marriage) , and everything pretty much went south. But I survived. Now, I'm wiser, and ready to move forward. My health goal is the first thing I want to accomplish. I am excited everyday to be moving towards this goal. I feel like a kid waiting for Christmas. When I hit my weight goal, it will be fantastic!

After that, the sky's the limit!

HardDaysKnight's Weight History


last weighin: gaining 1.4 lb a week Up
last weighin: losing 4.7 lb a week Down
last weighin: steady Steady
last weighin: losing 0.3 lb a week Down

HardDaysKnight's Latest Posts

The Science of Fasting
Thanks! Watching it now!
posted 14 Apr 2018, 13:11
What is your basic work-out routine?
With some exceptions, I follow a weightlifting protocol as outlined by McGuff in Body by Science. So, I lift weights once-twice a week. I use a super-slow technique, monitor/record time under load with a stop watch (rather than counting reps) and do only one set (rather than the traditional three), and move from machine to machine as rapidly as possible. The big five: shoulder press, pull down, chest press, row, and leg press. To those I add a few others: leg extension, fly, bicep, calf. Rest is essential, and McGuff recommends a full week as necessary for recovery. (I do twice a week usually just because I want to but it's not best.) Apropos Phil's comments (and even though he mentioned free weights, and I use machines), injury is possible and this protocol plus adequate rest, is designed to lower the risk. Proper form and the speed of the lift are critical in avoiding injury. I have yet to sustain any injury following this approach.
posted 01 Apr 2018, 07:59
Undoubtedly, grams. It's up to you, but I would ditch the sugar in the coffee (and not use any added sugar in anything). Assuming you went the low carb route, so-called "bullet coffee" would be fine (and tasty). Good luck!!
posted 27 Mar 2018, 12:30
Intermittent Fasting & Weightlifting
What is your experience with intermittent fasting and weightlifting?

Do you lift fasted?

When do you break your fast?

What are your results?

How much protein?

Do you have any other advice or comment about IF and weightlifting?
posted 23 Mar 2018, 07:23
What is your basic work-out routine?
Weightlifting. I had never lifted in my life but after a health scare the doctor told me to get off my butt. Long story short, I thankfully discovered weightlifting. So, here's my basic routine, twice/week: seated leg press, chest press, shoulder press, low row, pull down. Set the weight, use a super-slow motion to raise and lower the weight; drive the muscle to fatigue. When you're able to do that for 90 seconds, you're ready to increase the weight next time. Go from exercise to exercise with as little pause as possible. There's no need to do more than one set per exercise. Entire session should take about 20 minutes. For details any number of books will describe this technique. For example, see Body by Science (McGuff). Personally, I'm convinced that loss of muscle is a very significant health concern, and dieting, particularly yo-yo dieting, doesn't help. So, yeah, I'm lifting to keep and build muscle. Sorry to go on so long!
posted 15 Mar 2018, 16:09
view all HardDaysKnight's posts

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HardDaysKnight's journal

19 April 2018

Yesterday, after weightlifting initially I had no or very little back pain. As the day wore on, I started to develop some pain, so just to be sure, I iced ...

18 April 2018

My net carb total so far today is in the 30s. But the keto strip still indicates that my ketosis is "large." A benefit of weightlifting today?

HardDaysKnight's Recent Food & Exercise

HardDaysKnight's Groups

Keeping up with ketosis
People on a low carb and high fat diet and want to go into ketosis (body using fat as energy rather than carbohydrates)

This group is a community support system for bodybuilders. Post questions about nutrition or anything about bodybuilding.

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