Am I Still Fat?
The answer is yes.
But not as fat as I was a month ago.
A Brief Summary
For those that don't know me, I'm a fat kid that used to be a skinny kid but really prefers to be a fat strong kid. I'm also the Internet bully of the fitness industry; Leigh Peele especially hates me but can't help laughing at how funny I am.
Right now, my goal is two-fold:
1) Preserve/develop strength in my favorite lifts
2) Stop being fat
I started out at a hefty 214 lbs at 5'9, which means that most insurance companies consider me a huge fat health risk. I'm probably legally dead to some of them.
I spent two weeks doing Lyle McDonald's PSMF diet, which got me down to a hair under 200 lbs.
Right now, after getting 600ish grams of carbs yesterday, I'm sitting right at 200, which is a happy medium on my frame. Estimating that the BF% has dropped from ~20% to ~14%. The end goal will be ~10%.
I use the ~ a lot because I like to be precise.
Current Plans
Anyways, I'm switching away from the PSMF for a bit because it sucks to be on. I'm moving to more of a carb-cycling/intermittent fasting style of eating which tends to work well for me as a balance between lifting good and body composition.
Strength-wise, I'm doing a program adapted from Steve Justa's Rock, Iron, Steel. This particular plan is set up as follows:
Day 1 - 2-board Press, Front Squat
Day 2 - 2-board Press, Deadlift
I'm alternating between these on a MWF schedule. The pressing will be done for 12 singles each time (3x/week). Squats and deadlifts will each be done for 25 singles (every other session). Working weights for both are supposed to be ~70%, with 10 lbs added to the pressing and 20 lbs to the FSQ/DL each week. After three weeks you test new maxes and start over at 70% of those.
At the end of the workout I'll throw in some goodness for the upper back and the gun show.
For a little history, I'm using 2-boards since my shoulders are a wreck. Scap and thoracic mobility was utter crap, which I've been fixing since the summer. I can actually press again without shoulder pain, but I don't want to risk it w/ full ROM bench.
Friday's session:
2-board Press, 12 singles/195 lbs
Deadlift, 25 singles/315 lbs
Chinups, 3 sets of ISO holds, 3 positions for 6s each
BB Curls, 2 sets
I started conservative, since I'm really out of shape and a workout like this will wind you but good. The pressing weights were too light, while the deadlift was probably on target for my conditioning, even though the weight itself was light-ish. I was going on semi-conservative maxes of 275 on the 2-board and 455ish on the pull, so this coming week I'll up the weights.
Diet-wise, non-lifting days will be keto-ish, with protein and some fats only. M and W will have 200-300g of carbs, while Friday will load up with 500-700g, mostly to support the workouts and recovery.
I hate cardio tons, but I might do some on off days*.
* This means I won't be doing any cardio.
Other than that, lets open the betting pool on how long I'll actually maintain this journal.
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