Lupron and Xandi

[Birddog2]

With the hormone suppression you need to lift weights to offset the muscle loss.

I have not had any brain fog, but I do tire easily and have lots of hot flashes.

[chickgreen]

Is this a question? Yes, ADT makes me tired and weak. Currently I lift weights 3 days a week, and get 7 hours a week of cardio. My choice for cardio is Zumba which exercises more than my heart, as pattern recognition and memorization are also involved

[Bridgefeast in reply to chickgreen]

Thanks. I’d completely forgotten Zumba. Investigating locally.👍

[chickgreen in reply to Bridgefeast]

I'm modifying my schedule down to 6 hours per week of Zumba (I don't like one of the instructors) but adding a modifies pilates class once a week. I honestly wish I had started zumba sooner in my life, but I imagine that before PCa I would not have been as accepting of this as a way to both exercise and have fun

[mrscruffy]

I lift heavy 5 days a week, very seldomly have hot flashes and never fatigued. Attribute it to the weight lifting and intermittent fasting

[maley2711 in reply to mrscruffy]

have you tried to skip the fasting, continue the lifting, and see if results change???

[mrscruffy in reply to maley2711]

Yes I bulk with lots of protein and calories every 6 weeks and weight goes up but other SE's remain at bay

[maley2711 in reply to mrscruffy]

more weight is an adverse SE? so, your situation does not prove that fasting is a key?

[mrscruffy in reply to maley2711]

No, I over eat as part of my muscle building program. The key to optimum muscle growth is lots of protein and lots of calories. I then lose the weight by fasting. I can also maintain my weight with fasting.

[Mrtroxely in reply to mrscruffy]

Hi.Read your bio.

I'm back gym.

Stage 4, in pelvis and prostate and possibly elsewhere???

Gleason 9

I done 6 lots chemo and 6 lots radiotherapy

Back at gym doing moderate weights...

Struggling with strength.....

25-30kg barbells

Got up to 60kg on bench.

But strength is sapped by this treatment.

What's you recommended weights routine

Mines just fucking about trying get back into gym at mo.

Also diet is bit outta control.

Need eat less stuff in-between meals.

May start separate string on this?

Any thoughts?

[mrscruffy in reply to Mrtroxely]

I do intermittent fasting and that really helps with the weight control. I do 24 and 36 hr fasts. Super easy once you get started. I follow a lifting routine designed by a guy called THE BEAST off of Beach Body. Get the free trial and give it a try. I also have a trainer that helps me monitor reps, checks my form and adds stuff to my workout

[chickgreen in reply to Mrtroxely]

I've been struggling with weight a lot recently. I'll be lifting and doing well, and suddenly I can't budge the bar. I have no idea what changed from one week to the next, but I have to reduce my weight by 60 to 75%, and build back up slowly.

[London441]

We need both lifting and cardiovascular. Too many do only one or the other. Either will address the side effects but both together are essential for health.

[Hidden]

Surely bird dog you are not advocating lifts my weights with metastatic lesions? Particularly in the spine…… that would not only be dumb, but a sure path to a wheelchair for life. Be care for that which you are advocating as we all have varying degrees of metastatic prostate cancer. Yet, if you and others want to lift weights, then that is your decision. I best you the best.

Gourd Dancer

[CAMPSOUPS in reply to Hidden]

Correct.

[LongTimeRunning in reply to Hidden]

gourd_dancer I think you have a reasonable concern and I think one has to be very careful when getting into a weight lifting program. Maybe it depends on the number and size of the lesions, if (without meds) you can feel their pain, and whether they are "under control" or shrinking etc. I got a few myself, but overall "low burden" and have been lifting heavy (which is relative, in my case as heavy as I can go in good form without straining anything safely for 3-5 reps) since the beginning of the year when I got my first lousy CT/bone scan results. I have done strength training to a certain extent all my life, but I wish I was more intense earlier rather than mostly in the cardio realm (which has helped me immensely). My back feels better than it ever has and I've been surprised to even keep gaining strength on ADT. It's all the small muscles, tendons, ligaments etc around the spine that have been strengthened and help with movement, lifting things, etc.

[Bruce66]

As far as fasting and hunger, you might want to make some bone broth in your crock pot at home (lots of recipes online). One cup of that stuff and it kills hunger fast, and has maybe 50 cals per cup. I think it's the collagen in the broth that is so filling. I find it very helpful to cut hunger and reduce calories at the same time

[j-o-h-n]

You guys are making me tired..........

Good Luck, Good Health and Good Humor.

j-o-h-n Monday 05/01/2023 10:50 PM DST

[SierraSix]

resistance exercise FTW. My go to is 3 x 8 push,pull,squat, hinge, loaded carry 3 x a week along with lots of walking, running, rucking , and biking. Breath work and a cold shower in the morning gets me going. Thanks everyone for all the help. This is my first year dealing with the beast and this group literally has been a life saver