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Yeah, I do the 67 min 4.5 mile walk. Good enough.

At 71 I still exercise moderately, but I don't think I'm a match for a 20something groid. So I work on my draw and marksmanship.

Try doing pushups against the wall. Start standing real close and gradually move your feet away. After a few months your shoulders should be conditioning themselves so you can move to a counter top, eventually to your knees and finally a pushup.

For ligament injuries make sure you are getting a mens multi, you can look into test injections or BCP-157 at the injury site. I train BJJ and suffer from years of submission injuries, recently did BCP-157 in my shoulders and now im at 10 pull ups / 1 muscle up again.

If you can afford it get on HGH and Test. Test should be under $150 a month, HGH $400 monthly. BCP-157 under $100 a month.

Hot and cold water treatment on the injured site helps a load too. Stretches and small joint strength exercises with a 5 pound bell.

Ginseng season, baby!
I get in a lot of hiking this time of year. Then when the sang is gone it will be time to get under a bluff and dig for arrowheads.
You are 💯% correct about the shoulders, and the knees are shot also.
I was walking across the side of a very steep hill a few years ago when the ground gave out under me. I slid all the way down with the hillside bending my knee at a bad angle. Blew out the knee. Had the surgery, then it blew out again. Now I just hurt. Oh well.

kill all jews

I'm guessing that's what you call your fronthole.

Fuck you laughin at fuckstick?

From start to finish about 10-12 months training.

Phase 0:
Yoga 30 min Daily (focusing on hip health)
Walking slow pace 30 min daily (focusing on stride health)
Eating 200-300 Grams of protein daily
Drinking 1 gallon of water daily
Calisthenics in shower daily (toe touches, high knees, arm raises, knee conditioning)

Phase 1:
Walking 30 min at 3MPH at a 3.0 incline Daily to start for 2 weeks.
Working up to a 5 min 5MPH jog at 0.5 incline for 1 week
Increase to 8 min 5MPH for 1 week
Increase to 10 min 5MPH for 1 week
Increase to 12 Min 5MPH for 1 week

After this 6 week routine your cardio and muscles now have a good foundation for the next phase.

Phase 2:
10 Min at 5.5 MPH 1 week
12 Min at 5.5 MPH 1 week
8 Min at 6.0 MPH 1 week
10 Min at 6.0 MPH 1 week
12 Min at 6.0 MPH 1 week
9.14 Min at 6.5MPH 1 week (9 min mile benchmark)

You are now at a 9 Min mile. Its been 3 months and the body is starting to get in shape. The pace should be night and day difference in ease compared to week 3-6

Phase 3:
12 Min 6.5MPH 1 week
8 Min 7.0MPH 1 week
10 Min 7.0MPH 1 week
12 Min 7.0MPH 1 week
8 Min 7.5MPH 1 week (8 min mile benchmark)
10 Min 7.5MPH 1 week

You are now at a 8 min mile. its been 4.5 months and you should be visibly in better shape. Phase 4 is a wall that needs to be broken to build the required cardio. You should be able to jog 20 min at 5.5MPH for one of the days per week at this point.

Phase 4:
12 min 7.5 MPH 1 week
12 Min 7.6 MPH 1 week
12 Min 7.7 MPH 1 week
12 Min 7.8 MPH 1 week
12 min 7.9 MPH 1 week
12 min 8.0 MPH 1 week (this is now at a 7:30 min mile pace, nearing 2 miles ran)

Phase 5:
12 min 8.0 MPH 1 week
10 Min 8.2 MPH 1 week
10 Min 8.4 MPH 1 week
10 Min 8.6 MPH 1 week
10 Min 8.8 MPH 1 week
10 Min 9.0 MPH 1 week (6:40 Min Mile benchmark)

Phase 6:
8 Min 9.1 MPH 1 week
8 Min 9.1 MPH 1 week
8 Min 9.3 MPH 1 week
8 min 9.3 MPH 1 week
8 min 9.5 MPH 1 week
8 Min 9.5 MPH 1 week (6:19 min mile benchmark)

Phase 7:
7 min 9.7 MPH 1 week
7 min 9.7 MPH 1 week
7 Min 9.8 MPH 1 week
7 Min 9.8 MPH 1 week
6 Min 9.9 MPH 1 week
6 Min 10MPH ( You are now at a 6 min mile)


I personally had to work up to 40 Min jog from 5.5 MPH to 6.5 MPH gradually increasing the amount of time I stayed in movement, at 20/25/30/35 minute jogs i would try to last 1/3/5 minutes at an 8.8 (heil hitler) run. The longer times with a "sprint" at the end really helped to push past my limits. My fastest 5k is around 21 minutes although that was in my twenties.

I suppose when you are as stupid as yourself you'd run into those issues.

Try eating 4-6 meals a day and drink water gradually. I personally run on an empty stomach, same with lifting.

Nice work!

I've posted a comment on ligament recovery, and posted a regiment to get to a 6 min mile. I'm still working on the 6 min. I could hit it in my twenties but now I'm at a 8 min mile and it takes a lot out of me, If i really pushed i could probably hit 7:30

WHITE POWER!

Do this in front of the Tarpon Springs Walmart or GTFO.

I'm going to give ten for Hitler right now. (already did calisthenics and hit the gym)

Agreed, maintenance protein should be .5G to 1.0G per body pound.

However for building muscle or bulking I've seen 1.0G to 1.5 G per body pound.

I weigh ~200 lbs. 8 min mile, 10 pullups, 40 pushups, 250lbs bench press. Visible abs. I consume around 200-250 Grams of protein daily.

Depending on height 250-300 isn't being a fat ass. But yes, for most dudes that weight is too much. I'm on a 5' 11" frame.

i struggle to hit 1 gallon daily lol, you must be pissing every 30 min!

I've seen 0.5 Grams to 1 Gram per LBS of body weight should be your protein goal.

However, the more protein and fiber in your diet the greater your base metabolic rate will be. More protein will make you feel more full and less hungry and keep you level with energy.

I weigh ~200 LBS so i try to get ~200-250 Grams per day.
There is around 110 Grams of protein per Pound of Beef.

I eat ~2 pound of steak per day (110G protein), 1 serving of Skyr (20G protein)and supplement the rest with eggs and protein shakes.


The water is to flush out the system of excess salts and toxins and to insure proper hydration to avoid joint injury. Its a lot at first. However after a few months your body won't hold onto water nearly as much as you'll be pissing every hour or so.