Two and a half years ago I was where you are right now . No energy. Brain fog. Unsatisfying workouts. Loss of muscle tone and mass no matter how hard I worked. Also low bone density from another condition. Pretty much miserable. You know the story. I asked my PCP for a test test and it came back at a hair over 300 for total. Was referred to a urologist who agreed that I was a good candidate for exogenous test. After fiddling with doses and dosing, the protocol I have been on for about a year and a half is 150mg cyp pw. It has been a life saver. Got my body, mind and mojo back. At last check, I am in the 750 total range with estrogen in the low 20's. No gynocomastia, no testicular atrophy, or hair loss (did get wicked curly though). Basically, all good and no bad.
I hit the gym virtually every day after work. Since I am in my late 50's and want to preserve my original joints, I gave up heavy lifting and started taking work out classes at my local gym. And now I am positively addicted to them.
My favorite is a Les Mills program called Body Pump. Over the course of 55 minutes, you do between 800 and 1000 reps that hit every part of the body - with legs at least twice. I do this three times a week. If you push yourself and get the weights right, you can get to failure with each round - aerobically as well. The cardiac fitness is amazing. My resting pulse is in the 52bpm range. I am an avid skier and this program has put me in the best early season shape of my life. I can not say that I have gotten bigger on this program, but I am cut, having lost significant fat combined with better toning. And I have abs for the first time - all the way up and down. I also find that the quality of my muscle tone is much improved from these classes vs conventional training.
They just love me at the blood bank given the significant vascularity that comes from this kind of training. They can just close their eyes and poke. I can not recommend this program more highly. Best 55 minutes I spend all day. An added bonus is the composition of the class, 90% women. I always talk it up with my buddies in the weight room, but none of them will try it. Frankly, it is far more intense than a regular workout and requires a level of stamina and fitness that has to be earned. Much more difficult than doing a set and chatting with your buddies for five minutes.
I also do the CX program which is s 30 minute ab/core fest. Seriously intense. I have also done the Sports Attack program which is a high intensity aerobic program that will burn fat better than anything I have ever tried. Unfortunately, I have developed this chronic Achilles tendinitis and can not tolerate the high impact nature of the program. Trying to figure out an alternative. Though, again, the Body Pump class is a total drainer.
On the off days, Tues/Thurs, I do the 30 min core class and then lift weights. I find that this combination of intense, high rep/low weight approach with two days of conventional lifting has given me the best physique and level of conditioning I have ever had. I am 59 and have body fat of around 10-12%. But, as noted above, you will not get what you want unless you eat right. My wife and I do about a 80% paleo diet. We eat lots of good protein, fruit and fresh veggies and have cut out most carbs and all carbs from enriched flour. Still do rice because we just love rice.
I wish you well. Everyone on this board has made this journey in one form or another. When you get the right dose, you will just be giving your body the fuel it needs to function as it should. All good things comes from that. It is up to you to take full advantage of that new level of healthfulness. Eat right and train for the long haul. That is what I am doing and could not be happier.
Happy Trails
S1
