Background Information

1) Age: 64


2) Height: 6'1"


3) Weight: 206


4) Occupation: Retired


5) Primary fitness goal (choose one): gain muscle


6) Secondary fitness goal (choose one): lose fat


7) Days per week you can train: Seven


8) Total calories consumed on training days: P=300 grm; C=150 grm; added EFA's=21 grm; for 2000 cals over 6 meals.


9) Total calories consumed on non-training days: P=300 grm; C=100 grm; added EFA's=42 grm; for 2000 cals over 6 meals.


10) Total grams of carbs consumed on training days: 150 grams


11) Total grams of carbs consumed on non-training days: 100 grams


12) What time of day do you train? mornings, beginning approximately 0830 to 0900.


13) Is your gym crowded when you train? not really


14) Which of the following pieces of equipment do you have access to during your workout? kettlebells


Note: Pictures will be taken with the next few days.

[I'm just posting to correct some Tech issues with some of Stew's previous updates.]

Posted 7/6/11:


Constructive criticisms are always appreciated.

The 12-week cycle will begin this Saturday, July 9. All products are expected to be delivered no later than Friday evening.

During this initial 12-week I3G cycle, the training method I will follow is Eric Broser's Power/Rep Range/Shock (P/RR/S) protocol, and will also incorporate his Fiber Damage/Fiber Saturation (FD/FS)training methods, too. Morning weight training followed by twenty-minutes cardio will be on Mon, Tues, Thurs, and Fri. Forty minutes cardio will occur the mornings of Wedns, Sat, and Sun.

Starting January of this year, I once again began to consume six meals per day, both training and non-training days. This was a major factor in reducing my bodyweight from a fat boy of 230 to the fat boy of 207 today. A typical training day will look as follows:

0600 - Coffee, coffee, and more coffee;
0730 - I3G;
0830 - Meal (1) - Peri-workout supplements (pro @ 107 grms and carbs @ 96 grms; weight training
1000 - Meal (2) - Shake of pro @ 50 grms, carbs @ 60 grms, and added EFAs 7 grms;
1130 - I3G;
1230 - Meal (3) - Whole foods; pro 50 grms, carbs, 50 grms, added EFAs 7grms;
1500 - Meal (4) - Shake of pro @ 50 grms, Carbs @ 50 grms;
1715 - I3G;
1800 - Meal (5) - Whole foods; protein @ 50 grms, and some greens;
2130 - Meal (6) - Shake of pro @ 50 grms and added EFAs 7 grms.

The non-training day nutritional intake are timed the same, but the EFA are increased to 35 grams @ 7 grams per for Meals (2) through (6). Also, carbs will be adjusted as the body becomes climatized to the I3G.

The wife will be home this Friday and current pics will be taken and posted during the weekend.

Posted 7/11/11


Just got the pictures taken and loaded on the computer. At 64 years old, my bodyweight is 206.4 and the bodyfat is at 18.5%.

Hope all three pictures were loaded correctly? Otherwise, I would anticipate someone at Biotest would provide a huss.

Posted on 7/11/11


Began taking Indigo-3G on Saturday July 9.

Saturday morning did 40 minutes of cardio. And, having taken the first dose of Indigo-3G a little more than an hour earlier, I noticed the sweats started within eight minutes. That is a very good sign. Other than the sweats, nothing else of particular interest was noticed.

No training on Sunday. Nada. The body needed rest, so no training at all.

Today, Monday July 11, trained chest, bi's, and abs, as follows:
Incline DB Press - 3x8; with 55, 65, 75;
Smith Bench Press - 3x8; with 135, 165, 185;
Flat DB Flye - 2x8; with 50, 60;
Standing EZ-bar Curl - 4x8; with 70, 80, 90, 100;
Single Arm DB 90 degree Preacher Curl - 2x8; with 35, 40;
Cable Floor Crunch - 2x10; with 100, 110;
Incline Knee-Hip Raise - 2x15; 5 sec positive, 8 sec negative.

Also, both Saturday night, all day Sunday, and all today, my solid waste was indigo or black. However, could not get close enough to tell the color difference. And the wife refused too.

Posted 7/12/11


Note differences in leg size and knees. When in Vietnam at 19 years old took a bullet in the right glutes/hip and busted up both knees. Thus right knee has no meniscus and is also missing a few ligaments; plus the right leg is near a half inch longer than the left leg.

Just happy both legs still work and are close to the same size.

Posted 7/12/11


Front picture.

Now a huss is needed from Biotest to ascertain all three pictures are on the same thread.

Today, Tuesday July 12, trained legs as follows:

Lying Leg Curl - 3x8; with 90, 100, 110;
Seated Leg Curl - 2x8; with 135, 150;
Hack Squats - 3x8; with 180, 270, 360;
Leg Press - 3x8; with 180, 270, 360;
Single-Leg Leg Press - 2x8; with 45, 90
Stiff Leg Dead Lift - 2x8; with 165, 185;
Seated Calf Press - 5x8; with 90, 105, 120, 135, 150.

As expected, the right knee is beginning to swell with a fluid build-up, and is getting a tad stiff.

Wednesday is for cardio only. Did 40 minutes on the elliptical.

For me it is unusual to break a sweat early on. But as a compliment to Indigo-3G, as experienced both last weekend and today, the sweats started between the four to five minute mark.

How are you doing on your diet plan? Food choices? Looking forward to seeing your progress!

Not sure if you're the eldest here. Could be!

Some people notice immediate progress, some don't notice anything for a couple of weeks (though it's certainly working; they just don't see it yet.) About 10 days in seems to be the average when it really gets noticeable.

The bison and game meats sound great. Where are you getting your carbs?

Well, you have me beat by a few years, so you may well be the oldest. It will be interesting to see how Indigo works on people who are no longer teenagers.

Sounds like you have whole-food carbs covered.

If you're not already, consider having a during-workout drink as well, not just post-workout. In fact, if I had to choose, I'd say that with Indigo-3G, pre and during workout drinks are better than post. Surge Workout Fuel is optimal.

Today, Thursday July 14, trained back and abs as follows:

Smith Partial Deadlift (just below knee) - 3x8; with 225, 275, 325;
Shoulder-width Over-hand grip Pulldown - 3x8; with 140, 160, 180;
Outside-shoulder Under-hand grip Smith Bent Row - 3x8; with 115, 135, 155;
Close-grip V-handle Seated Cable Row - 3x8; with 140, 160, 180;
One-arm DB Row - 2x8; with 80, 90;
Behind-back BB Shrug - 3x8; with 175, 225, 275;
Weighted Incline Sit-ups - 4x10; with 10, 15, 20, 25.


As expected, for verticle or bent body sets, the right knee was squishing whenever a weight of 200 and above was utilized.

Also, please remember that I work every rep for TUT (time under tension); i.e., for each rep explode on the positive movement, squeeze for two seconds at full contraction, and do a two to three second negative.

Protocol 1 looks best for you. Good choice.

Today, Friday July 15, trained shoulders, tris, and calves as follows:

Seated BB Shoulder Press - 3x8; with 95, 105, 115;
DB Upright Row - 3x8; with 40, 45, 50;
Standing Bent Lateral - 3x8; with 40, 45, 50;
Straight Bar Pushdown - 3x8; with 85, 100, 110;
Incline 2-arm Overhead Single DB Extension - 2x8; with 65, 75;
Smith Slight-decline Close Grip Bench Press - 3x8, with 145, 175, 195;
Seated Calf - 3x8; with 100, 145, 165;
Single-Leg Calf Press on Hack Squat Machine - 2x8; with 90, 135.

Alive and kicking!

Been absent since the late afternoon of July 15th as admitted during the early evening to the hospital with diverticulitis (had to explain to the ER physicians why I had purple poop!). Released late afternoon on Friday July 22nd. Must take two different antibiotics three times daily through and including Sunday July 31st. Indigo-3G consumption and training will resume Monday August 1st.

Today was the restart of the Indigo-3G training log. Been waiting two weeks to get to this day. Started the training session at 0830, and completed same by 1045. Know that is a long time to be training, but must recognize that I am weak from the two-week layoff, too.

Performed the Day 1 training assignments as developed by CT. Found the movement sequence quite challenging, but doable. Completed every movement for the Strength work, the Structural work, and the ABS 1 work. Still feel somewhat tight and a tad sore, as it has been eleven hours since finishing the training session. The most difficult exercise to perform was the 'Cuban Press,' but an excellent movement at that.

Push Press - 6x3; 2x65, 2x75, 2x85.
Push Press w/20 second rest between sets - 6x1; 3x85,3x90.
Top Half Seated shoulder Press - 5x5; 1x95, 2x105, 2x115.
Push Press (slight leg push) - 5x5; 1x95, 2x75, 2x85.
Seated Medicine Ball Overhead Throw - 1x10; heaviest ball @ 20 lbs, with 10 foot ceilings.
Seated BB Shoulder Press - 5x7; 5x70.
Push Jerk (powerful leg drive) - 5x7; 2x65, 3x75 (right knee is squishing on each rep).
Bradford Press - 5x7; did not perform as right knee had no stability.
Seated DB Lateral Raise - 5x10; 5x15.
Seated DB Front Raise - 5xMax with same weight; 5x15, for 12, 12, 12, 11, and 10 reps.
Seated DB Cuban Press - 5xMax with same weight; 5x10, for 12, 11, 10, 10, and 9 reps.
ABS 1 - performed both Superset A and Superset B.

The nutritional intake was spot on. Total grams consumed are 309 for protein, 347 for carbs, and 34 for fats. This equates to a total caloric intake was 2926, distributed 42% for protein, 48% for carbs, and 10% for fats.

Performed the entire Day 2 assignment as developed by CT. The distribution pattern of the exercises is excellent. The training session took 130 minutes to complete.

There were three interesting training techniques which were not previously a part of any prior training program: the 'Power Clean from the Hang' the 'KB Swing' and the 'DB Swing.' After completion of the KB Swing followed by the DB Swing, I was sweating like a scalded dog. Gotta love this sport!

Sumo Deadlift - 6x3; with 95, 115, 135, 155, 175, and 195.
Sumo Deadlift with 20 sec between reps - 6x1; 205 for all reps.
Top Half Deadlifts from JBK - 5x5; with 135, 185, 205, 225, and 245.
Stiff-Legged Deadlift from hole - 5x5; with 95, 115, 135, 155, and 175.
Power Clean from the Hang - 5x10; 1x45, 2x65, and 2x75.
KB Swing - 5x10; with 18, 22, 26, 30, and 34.
DB Swing for one minute per set - 5xMax; with 5x30 with 30.
HS Power High Pull - 6x6; per side weight with 2x25, 2x30, and 2x35.
Barbell Shrug with 2 sec hold - 4x20; 105, 115, 125, and 135.
Lying Leg Curl - 6x6 & 2x8 & 2x10; 6x40, 50, 60, 70, 80, 90; 2x70; 2x60.

Regarding nutritional intake, consumed 2576 calories (protein = 241 grms; carbs = 312 grms; and fats = 40 grms).

Performed the Day 3 assignment by CT. Still somewhat sore (a good sore feeling) and a tad stiff from the previous two day's training sessions. The hamstrings and glutes are the most notable. Love the sweats you get from the high set count and short active rest period between sets.

My questions about this days assignments are as follows:

(1) the Seated Cable Row movement did not identify grip position and the width of the grip? I used a neutral close grip V-bar with handles and hope that was acceptable; and

(2) the Preacher Curl movement did not instruct as to 70 degrees or 90 degrees, nor did it say to use DB's or a BB? I utilized the 70 degree with a BB and hope that was acceptable, too.

Supinated SWG Lat Pulldown - 6x6 & 2x8 & 2x10 - all ten sets at 90.
Low Pulley Standing Rope Row - 6x6 & 2x8 & 2x10 - with 80, 100, 2 x 110, and 6 x 120.
Seated Cable Row with 2 sec hold - 6x6 & 2x8 & 2x10; all ten sets at 110.
2-Arms Pinwheel Curl with 2 sec hold - 6x6 & 2x8 & 2x10; all ten sets with 20.
Preacher Curl with 5 sec eccentric - 6x6 & 2x8 & 2x10; all ten sets with 40.
Low Pulley Rope Hammer Curl with double contraction - 4x15; all four sets with 25.

Todays nutritional intake totaled 2482 calories (protein @ 269 grams, carbs @ 311 grams, and fats @ 18 grams).

Performed the Day 4 assignment by CT. My body has a good sore feeling, from head to toe. I find it amazing that using lighter weights, increasing the number of sets, shortening the rest period between sets, and maintaining time under tension makes a fantastic combination. Must be why I am feeling the good sore.

Bench Press - 6x3; used 135, 155, and 4x175.
Bench Press - 6x1; used 185 for all reps.
Top Half Bench Press - 5x5; used 135, 155, 165, and 2x175.
Bench Press - 5x5; used 135, 155, 2x165, and 175.
Speed Bench Press - 5x5; used 135 for all sets.
Top Half Incline Press - 5x7; 2x115, 125, 135, and 145.
Incline Bench Press - 5x7; 3x115, 2x125.
Plyo Push Ups - 5 to 10 reps; did 8 reps.
Seated DB Shoulder Press - 3x8; used 35, 40, and 45.
Incline DB Press - 3xMax; 5x50, 5x50, and 3x50.
Flat DB Press - 3xMax; used 3x60 for all sets.
ABS 1 - Completerd Superset A and Superset B.

Nutritional intake was 2647 calories (Protein = 276 grams, Carbs = 338 grams, and Fats = 21 grams).

Did not complete the Day 5 training assignment by CT. There was no stability in the swollen right knee; cannot use the right heel for anything, even walking. Now if I walk on the ball of the right foot and keep the heel elevated, there is no problem. But using the right heel for anything allows the right knee to shimmy, and creates a significant sharp pain as it is bone-on-bone. Thus, today's training was focused on stability and pain avoidance, and to avoid the right knee from freezing up.

Hack Squat (ball of feet placed at max height on pad) - 6x3; 2x90, 2x180, and 2x270.
Hack Squat (with 20 sec rest between reps) - 6x1; used 300 on all reps.
Top Half Hack Squat - 5x5; 2x90, and 3x180.
Leg Press - 6x3; 2x90, 2x180, and 2x270.
Leg Press (with 20 sec rest between reps) - 6x1; used 360 on all reps.
Top Half Leg Press - 5x5; 1x90, 2x180, and 2x270.
Leg Extension - 6x3; 3x90, and 3x105.
Seated Calve Raise (2 sec hold) - 5x5; used 90, 115, 130, 140, and 150.
Standing Calve Press (2 sec hold) - 5x5; used 275, 295, 315, 335, and 355.

Nutritional intake was on par. Total calories consumed was 2751 (with protein = 257 grams, carbs = 346 grams, and fats = 38 grams).