Building muscle with no T while on Lupron

Dear Gunner,

 

We are in the same age bracket, generally.  I am also on ADT, as you are, so I can relate.

 

I try to go walking outside every night, when weather allows.  Last winter was cold and icy, and I began to slack off in my fitness regiment.   So this winter, I have realized I need to set a new fitness plan to get through another winter season.

 

I have been walking outside at night when possible.  I have also been visiting a work-out gym once or twice a week, just for something new.  I have been trying the various exercise bikes, stair-steppers, treadmills, and so forth.  I am also going to get a small set of weights to lift at home, just in the interest of building back some muscle tone in my upper arms.

 

When winter weather really kicks in, I am going to walk a mile or two in the evenings at the gym or at a shopping mall, whatever works out best.  I figure that if I do a better job through the winter, then I will feel more fit when spring weather returns.

 

I have also added a LOT more fruits and vegetables and grains to my eating plan.   I've gotten rid of red meat and dairy products and desserts and junk food.   I went "cold turkey" on all of those things and don't really miss them now.  I drink water, unsweetened iced tea, and fruit-flavored green tea, without any sugar added.  I avoid a LOT of calories every day just by drinking water and unsweetened tea each day.   I think changing my food choices, plus drinking water and tea without any calories, has also helped me stay in better shape, when I add that to my fitness activities.

 

Just like you, I don't want or need to be Superman at some work-out gym, I just want to stay in basic shape and maintain a decent level of fitness.  My nightly walks seem to really help.   With winter coming on, I realized that making a better plan for cold winter weather was what I needed to do for this winter.  So I plan to keep up the walking each evening, whether it be outside or inside somewhere, plus a visit once or twice a week to a work-out gym, just as a pick-me-up to get through the winter.  I work every day, so I need a fairly simple fitness plan that fits my schedule.   At least we are TRYING to stay fit during these treatments, right?

 

Keep forging ahead,

Cyclone

 

 

Post Edited (ISU-CycloneFan) : 12/20/2014 1:58:04 PM (GMT-7)

Cyclone
I agree that walking is very beneficial. I think many people underrate the benefits if walking, especially outside. As you mention, the cold can make a big impact on our exercise routine. I live in Minnesota so I can relate to it being downright dangerous to go outside in extreme temps.

Michael
Thank you. As a former athlete myself, I understand exactly where you are coming from. Now could you write something to get that mental picture of you standing in front of the mirror out of my mind?

Post Edited (Gunner34) : 12/20/2014 11:22:26 AM (GMT-7)

I have taken the mirror down Gunner. LOL. On my surgery report he describes me as well developed. That was at age 60, but even with my current exercise routine I have lost muscle mass especially in my chest area. That started with the HT. Prior to that I was able to maintain muscle mass. Not sure what the Dr.s would say about it and it is a good question. BTW, I played football and Basketball while living in Golden Valley, Mn. way back when. Hockey and wrestling seemed to be the two big sports up there.
Michael

Gunner:

I'm in the same boat ... here's what i found.

I started by doing a lot of 'core' exercises to get back so that i could even exercise safely. At one point over the Summer, i was exercising pretty heavily and only at that point did i feel like i was gaining. Other than that, I've only been maintaining and then as soon as i miss a week, falling behind.

When i was gaining strength and energy, i was doing a full weight lifting routine in the AM three days a week, then in the afternoon twice a week i was also meeting with a trainer and doing 'core' exercises and repeating some of the weight lifting. The other three days i was doing high intensity interval training on an elliptical like machine that was easier on my joints.

All of that went to a dark place when i went on vacation in August and then started chemo. I could barely keep up with the afternoon trainer meetings at that point.

I'm looking forward to the New Year though and starting up again ... we're moving to Boston into a new apartment Feb 1st with a fitness center and i'm looking for a new trainer in town, so it's going to be a priority.

Merry Christmas!

Ray

I have an incision site hernia that I plan to have fixed next month if my surgeon's scheduler can ever get him to make a firm commitment to a date. (I am also getting an AUS at the same time and the combination involves scheduling two surgeries.)

I mention this because I am currently wearing a truss and I try to never look in the mirror while wearing the truss to avoid seeing the muffin-top effect it causes.

I have struggled with maintaining muscle mass during ADT. I've never been much of a gym rat (wish I had the time) but I try to spend an hour and a half there three times a week. Over the last two and a half years I have gained weight and lost muscle mass at a distressingly constant rate. My vice at the gym is doing exactly the same routine every time I go. I've been doing it that way for ten years and I can go from machine to machine with my brain turned off. My routine:

Treadmill: 1/4 mile jog to warm up, no elevation, then 1/4 mile brisk walk at full elevation.
Abs*: Crunches 30 on my back then 30 more on each side. 60 flutter kicks. Planking, three positions 45 seconds each.
Curls: Dumbells 25lbs. 12 reps alternating biceps curls. 12 reps hammer curls. 12 reps seated isolation curls.
Chest Machine: (no spotter, never enough benches) about 75 percent of the most I can move. Two sets of 12.
Lat Pull Machine: 150 lbs (down from 170 prior to ADT). 1 set of 12 reps ordinary and 1 set of 12 semi-reclined (like rowing).
Triceps: If I can get a bench, two sets of 12 pull-overs at 45 lbs. Otherwise, machine set at 120 lbs.
Shoulder press: machine, two sets of 12, 130 lbs.
Seated Leg Curl: machine, two sets of 12, 150 lbs
Seated Leg Extension: machine, one set with all the weight (can still do it used to be easier) one set, I usually get 6 or 7 reps these days (used to do two sets of 15, easy), then another set of 12 at 160 lbs.

*I wear my truss at the gym and have not had to curtail my abs workout yet. I figure that a bit of extra muscle tone is all to the good as long as I can keep things contained. I try to avoid most of the Valsalva maneuvers that would usually go with most of the exercises.

I'm glad this thread got bumped. I hate to look in the mirror. After 3+ years of Lupron, I am 6', 180 pounds, heavier than I have ever been and I look flabby from the waist up. I was a runner and never was a muscle guy, but I would like to keep upper body strength and lose some of this flab. So the take-away is that proper diet and exercise can help with strength but we cannot grow new muscle?

Gunner

My experience is that working out just makes you feel better and helps keep up strength and endurance. Not sure it builds muscle mass, but surely keeps it from further deterioration. I sure don't notice any muscle growth. But six months after my last shot, the joint pain has stopped and I'm able to play golf and work out without pain. My next psa and T test are in two weeks.
Bob

Since I've been on Lupron I haven't seen any women at the gym.

Interesting post, Logo.

I know most PC experts really push the weight/strength training for those of us on HT.

But, at the same time, we know that HT has a deleterious impact on our heart health. It would seem that would imply one should do cardio and that it is just as important as strength training.

I do both, but probably not enough (elliptical 2-3 times per week, about 25 minutes per session, and assorted upper body machine workouts, about 45 minutes each time).

Mel

Post Edited (compiler) : 2/16/2015 10:21:33 AM (GMT-7)

Agreed we must all continue our exercise routine. Not only important is the cardio for heart health but also the weight training to strengthen our bones for those of us with mets. I agree diet is the best way to fuel your muscles - but would recommend checking your daily protein intake. It's important for your muscles to be fed with adequate protein and if your diet is "shorting" your protein intake, add a protein shake to your exercise. Preferably within 30minutes of completing your weight training to maximize its benefit.
Just my thoughts here and what I have been doing to maintain my body as best as possible. Former athlete as well.

Complier, thanks, your regimen is good if done consistently. It would be better if your cardio increased to 45 min a session. the point of my challenge is to get your heart/lung system in gear then stay in gear and apply same to the rest of your workouts. there is not one professional trainer or athlete that does not in their heart that the heart/lung machine is the key to everything else one does at the Gym. Now there is debate on what constitutes optimum cardio training LSD,i.e long slow distance treadmills roadwork and the like. Also interval training[hi intensity cardio followed by short periods of rest} on machines or road. Continuous exercise drills incorporating intervals, etc. Ill put it this way. A n athlete knows when he is lacking the optimum heart/lung machine and he will either correct or not and win or not at his event depending on opponents regimen. A point I must make. If you are over 40 or 50, definitely over 60. Your heart lung machine is the most important thing you got going for you for QOL. I don't care if you look like Olive Oil. If you are under that age you ain't gonna listen to a word I say anyway.

Struwwel - SW Mpls. Originally from SE SD so I know SW Mn. Pass through there occasionally. We share the same T4N1M1b. I'm with you on your challenge! How about 10+?😜