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Primal Success at 60

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  • Yesterday I did a 1 RM on the bench, just to see. 115 pounds, kind of pathetic considering it was about 17 years ago that my all-time max was 160 at 180 pounds bodyweight. But I am often beset with fuckarounditis. I am gaining strength, but I don't expect to improve much until I stop losing weight. My weight is down to 140 this morning from 147 on Day 1.

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    • Originally posted by eKatherine View Post
      Yesterday I did a 1 RM on the bench, just to see. 115 pounds, kind of pathetic considering it was about 17 years ago that my all-time max was 160 at 180 pounds bodyweight. But I am often beset with fuckarounditis. I am gaining strength, but I don't expect to improve much until I stop losing weight. My weight is down to 140 this morning from 147 on Day 1.
      Excellent results on the weight loss. 115 lbs on the bench is actually fairly good (see the attached strenth testing charts), try to shoot for a 1 RM bench of your bodyweight. An equivalent to your bench press of 160 lbs at a body weight of 180 lbs is probably about 120-125 lbs.

      http://www.exrx.net/Testing/WeightLi...Standards.html
      Last edited by canuck416; 05-17-2013, 12:28 PM.
      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

      https://www.facebook.com/PaleoJourne...?ref=bookmarks

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      • There is nothing better than a bodyweight workout on a warm California morning. Getting in shape for the summer!

        John - Body weight exercise park.jpg
        Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

        https://www.facebook.com/PaleoJourne...?ref=bookmarks

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        • Originally posted by canuck416 View Post
          There is nothing better than a bodyweight workout on a warm California morning. Getting in shape for the summer!
          Agreed! Although I like evening workouts too, just at sunset. Seems like the world's in transition, very alive.

          I just saw your post from awhile ago, complaining of the lack of 60-ish correspondents. I'm 52, wish I'd found Primal Blueprint earlier (been doing this since Nov 11). It's good to see the younger people on board!

          Sent from my GT-N8013 using Marks Daily Apple Forum mobile app

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          • Originally posted by BZM View Post
            Agreed! Although I like evening workouts too, just at sunset. Seems like the world's in transition, very alive.

            I just saw your post from awhile ago, complaining of the lack of 60-ish correspondents. I'm 52, wish I'd found Primal Blueprint earlier (been doing this since Nov 11). It's good to see the younger people on board!

            Sent from my GT-N8013 using Marks Daily Apple Forum mobile app
            Thanks for droppping into the thread BZM. Wishing you all the best on your Paleo Journey!
            Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

            https://www.facebook.com/PaleoJourne...?ref=bookmarks

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            • Looking good!

              I'm still suffering from wineitis as I am up to 181lbs again. At least I know what I'm doing and know how to get back on track.
              Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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              • Just finished 4 weeks of mostly Steak and Eggs, except for a reefed on Sundays when I carbed up. I stayed with 2 meals of steak and eggs cooked in butter about 95% of the time (IF'd until noon each day with my last meal finished no later than 8 pm). I combined the diet with an aggressive 6 day split body building routine pushing hard each workout to add weight. The goal was to put on some muscle while lowering my body fat %

                Here are the results.

                Body Fat % went from 13.8% down to 12.2 % - caliper assessment by exercise physiologist.

                Weight 173 - Gained 5 lbs.
                Shoulders - Gained 1 1/2 inches
                Chest - Gained 1 1/2 inches
                Waist - Lost 1 1/4 inches
                Arms - Gained 1 inch
                Thighs - Gained 1 inch

                Overall fairly satisfied, by staying calorie positive in order to gain muscle I believe I impacted my fat loss somewhat. Still not too bad for 61 years old. So for me total calories do obviously matter, even on a low carb diet. To get really cut I think I will need to go calorie negative and perhaps add in an additional re-feed day mid week. Thanks to everyone who joined in on the experiment! I look forward to following your posts and monitoring your progress.
                Last edited by canuck416; 05-26-2013, 04:51 PM.
                Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                • Here are a couple of photos that you may find interesting. The first photo is me (with a moustache ha ha!) at peak fitness Version 1.0, age 32, while competing at the Ironman. The second picture is me today at 61. In the first photo the younger me was 172 lbs., today I weighed in at 173 lbs. In the years between those two photos I stayed in fairly good shape, but following the SAD resulted in a gain of 47 lbs. of mostly fat. After 15 months of Paleo/Primal and the right kind of exercise I have gone full circle and I am back with Peak Fitness Version 2.0 (minus the speedo!)

                  John's Ironman Photo.jpgJohn 1 year + Paleo #2.jpg
                  Last edited by canuck416; 05-26-2013, 05:33 PM.
                  Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                  https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                  • Age 60+ results

                    I am 64 female and I transitioned to Mark's program last fall. Went from 173 to 160 in a couple of months and my strength increased about 30%. I have hit a plateau and want to go down another 10 lbs to my ideal weight.
                    QUOTE=canuck416;898824]Back on March 4th of this year I weighed in at 213 lbs. and decided to get my health and weight under control. I was coming up on my 60th birthday in April and wanted to get back under 200 lbs. After doing some research I decided on a Paleo diet and a Wholistic Fitness program and have been amazed at the results. I would like to give a shout out to Steve Ilg whose book Total Body Transformation embodies the training system he calls Wholistic Fitness that I have embraced with great results. I am fairly strict (90% Paleo) and have more than surpassed my goal losing 45 lbs (now weighing 168) and feel amazing. I don't have any before pictures of me, as I was somewhat embarrassed to have any pictures taken with my shirt off, but here are a couple of recent photos. I still have some improvement to make but not a bad start.

                    It would be great to hear from any one else out there in their 60s or older who have had great results following the Paleo Diet and exercise lifestyle.

                    New Photo.jpg

                    6 Months Paleo photo 2.jpg

                    Feel free to visit my Facebook Paleo Diary, perhaps you will find it motivating. Good luck everyone!

                    Paleo Journey - Diary of my experience eating the Paleo Diet | Facebook[/QUOTE]

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                    • Originally posted by carolorrell View Post
                      I am 64 female and I transitioned to Mark's program last fall. Went from 173 to 160 in a couple of months and my strength increased about 30%. I have hit a plateau and want to go down another 10 lbs to my ideal weight.
                      Congratulations on your weight loss and strength gains. Its important to remember that you are gaining some lean mass with your strength increase. However, when you reach a weigh plateau it is often because your are now eating the calories you need to maintain your current weight. Your calorie needs decrease as you lose weight. At 173 lbs. you required more calories to maintain your weight than you do now at 160 lbs. If you were exercising 3 times per week you required 1839 calories to maintain your weight. Now at 160 lbs. you only need 1757. Try lowering you total daily calories to around 1500 net calories (total calories eaten minus the amount you have burned during exercise) and you should start losing weight again. Good luck and thanks for dropping by the thread!
                      Last edited by canuck416; 05-26-2013, 08:51 PM.
                      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                      https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                      • Originally posted by canuck416 View Post
                        After 15 months of Paleo/Primal and the right kind of exercise I have gone full circle and I am back with Peak Fitness Version 2.0
                        I think you've done really well. Congratulations on your success.
                        Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

                        Comment


                        • Originally posted by canuck416 View Post
                          Its important to remember that you are gaining some lean mass with your strength increase. However, when you reach a weigh plateau it is often because your are now eating the calories you need to maintain your current weight. Your calorie needs decrease as you lose weight.
                          That's obviously why I've stopped losing weight. I'll have to see what I require for maintenance at 178-183 lbs and go below that number.
                          Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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                          • I was just reflecting on my Paleo journey and realized I haven't had a soda or bread in over a year!
                            Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                            https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                            • I see the Paleo Gals over 50 have a thread - http://www.marksdailyapple.com/forum/thread19095.html -wonder where all the men over 50 are?
                              Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                              https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                              • Great to hear, that is wonderful news.

                                I was 60 in January and have a similar story, starting weight 243, current weight 182, goal weight 175.
                                "The problem with socialism is you eventually run out of other peoples money"

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