Cappy's TT#4 : Lean Power

[galya]

Cool, any research to support that?
In a cutting phase, diet more and work out less. I know your plans are premade so the volume should be less, right?
Think in terms of nutritient timing rather than restricting too much.
When I come for the retreat, remind me to bring you some coffee. I have never heard of Nectar, but we have good stuff from Germany and Austria here.

[cappuccino]

I think I read it in Men's Health, so I don't have the back up information. Also talked about how a body needs carbs to grow muscles.

Yeah, I've got to work out my new plan for the next month. If I restrict carbs, I definately have to sandwich them around my workouts, otherwise I wouldn't have the energy to push hard, or maybe even show up. And I'd have to be darn sure that I'd completely keep myself from carb binges that happened last time I lowered my carb intake. But eating more fat always sounds appealing. [img]/images/graemlins/smile.gif[/img]

Mmmm, coffee would be good. I think I remember that Jacobs sounds familiar because we can get it at the air force base grocery store here. I think Jacques Vabre made the brand called nectar.

hehehe, I found a pic. Ever seen this one? It brings back memories to me.



I'm excited you're coming to the retreat. I have an extra room in my house if you need it.

[galya]

Thank you for the invitation, I have no idea where to stay.
Never seen this coffee but if i do I will get it for you.
Carb-depletion only gets you in workouts if you are not adapted. I think it's mumbo-jumbo that you can't work out without carbs, I see it all the time. People are just too stuck on loading to see the benefits of having unrestricted flow of energy because of stores.
It's up to you what to do, but I would not do carbs for a while, let your body adapt and enjoy the results.
Cravings are fixed with more protein. Easy

[cappuccino]

Saturday Jan 7th

workout 4
funny how the 3 day delay got me back on a normal whole week schedule for the last week of this phase.

general + specific warm-up

extra Bill hip exercises:
hip flexor raises with 5lb plate, 5 sec holds
kneeling leg raises 2 sets of 40 each side

OH squat x 45lbs x 3 sets
DB bulgarian split squat 25x6, 30x6, 30x6

got some form correction on my OH squat, so the second two sets were better than the first. Moved up on the bulgarian split squats. [img]/images/graemlins/smile.gif[/img]

3x through circuit:
Alwyn DB squat x 8 (each side)
close grip push-ups x 8
1 leg RDL x 10 @ 30lbs
1 leg glute bridge x 10
ball rollout x 15
bicycle crunches x 60

nice workout. Figured 3x was good enough given the extra hip work at the beginning and being in a hurry.

My calves are getting really really tight from my stairs two days ago.

Today will probably be a long walk day.

[cappuccino]

Thanks for the tips. I think I'll try it and see how it works. Maybe gradually work them down. My only theory on carbs and my body is that I'm more of an endurance type athlete...don't know if my body is wired more for carbs or if that's mumbo jumbo. It will be a huge mental battle for my pms cravings. When I did go lower on carbs I was dragging.

Yeah, and I live 2.5 miles from the gym, so it's real convenient.

[galya]

Endurance is fuelled by fat, not carbs, so you win.

[cappuccino]

But carbs are the most efficient form of fuel...and your body and brain needs them....

working on my new nutrition plan..think I'm first going to watch/count strictly for a week, then start eliminating a carb from a meal and perhaps work to one whole grain and a fruit or two a day. Can't ignore the nutrients in grains and fruit. Figure too if I go straight to very little carbs I'll go in to shock. [img]/images/graemlins/smile.gif[/img]

Sunday Jan 8th
Long cardio day

went for a windy walk for about 45mins-hr

hitting the gym today. Wanted to go this morning but it didn't happen. Really have to work on that.

[galya]

No they are not, if you are fat-adapted. Any change in carb intake for the lower will make you better at burning fat, which is cool. I will be popping in to look at the food log, good luck!

[cappuccino]

But once I adapt from once source to the next, aren't I just messing with my metabolism?

Haven't been that good at writing out my the food log here, but ok with calories. Around 1700 sun and monday. Had dinner out tonight, so not sure about the totals, but it was a good choice.

Tues Jan 10th
Morning workout ! Yipeee! Free for the rest of the day, and nothing to get in the way of my workout.

Workout 1
general + specific warm-up
kneeling leg lifts 2x40 each side

foam roller press: 95x5;105x5;105x5 [img]/images/graemlins/laugh.gif[/img]
pull-up: 2 +3ecc;5eccentrics x 2

woohoo, did 30 on each side on the presses. My pull-ups sucked though. [img]/images/graemlins/frown.gif[/img] I did two on the first one, but they weren't consecutive and I'm not 100% sure I got a full hang either.

low incline DB press: 35x6 x 3 sets
inverted towel rows: 3 sets of 10

Considered moving up on the low inclines, since they were hard, but not too hard, but probably not enough for 40's.

Towel rows were in many mini sets of 1-2. The little towels were too small so harder to grab. Even had my knees bent more than normal. Guess it was a bad pull day.

DB press to failure: 35's x 14 woohoo, moved up here, but finished just short of the target of 15.

100 deadlifts @ 85lbs: 34, 33, 26, 5

I was shooting for 3 sets of 33 since last time I strained my wrist a bit. Could have done a couple more on the first set, but really struggled on the last set.

Fun fun fun workout. So glad to be back.

Hope I can get up early tomorrow too!

[Craig]

85x34 is amazing. pat yourself on the back.

[galya]

Yeah, right on. 34 reps, wow

[TrainingGirl]

Wow Cappy...your workout looks awesome! Great job!

[Buk]

I bet that your back is looking strong [img]/images/graemlins/wink.gif[/img]

Great job

[galya]

I personally believe that being more efficient at burning fat does not mess up your metabolism, on the contrary. It takes strict dieting with severe caloric restriction and doing things really ignorant to mess things up, you wouldn't do that.
I have been eating low and low GI carb for 3 years and my blood tests come out better every time. My body composition is better, I am stronger than ever. I have nothing negative to say.

[somewhattossedup]

I am with Galya on the low carb diet. I have been doing a keto diet for the last three months and have had wonderful results. Your TT log is quite impressive. I am right behind you. I am doing TT for fat loss now. Keep up the good work!!

[cappuccino]

Wow...post a workout and I suddenly get comment or two. [img]/images/graemlins/laugh.gif[/img]

Thanks, y'all. Keep it coming. [img]/images/graemlins/laugh.gif[/img]

TG, I'm waiting for you to get rolling soon...hope you're all better soon. Fun to have you back here.

I see what you mean Gayla...but how low is low? I'm not willing to give up fruit or whole grains (although I'll work on restricting some more). I think a variety of foods is good...best way to get the nutrients is in the food itself. My plan these days is to limit the late post workout carbs (ie if I work out in the a.m., don't have carbs for dinner..unless it's a bit of fruit). Will see how that gets me and see if more carb restriction will do the trick. I'm also working in a moderate(15-20g) fix of 70-85% dark chocolate (daily or as necessary ...).

Plus, I keep wondering... I could be leaner, but I don't need to for health reasons. My blood pressure and total cholesterol has dropped significantly over the last year. So I guess I have to weigh just how much I want to push it for 'fun/esthetics' vs what's really necessary.

[cappuccino]

Wed Jan 11th

workout #2

general + specific warm-up

hip flexor strength ala Bill-this time I held 5lb plate on knee for a 10 count. Not sure how many reps, but basically until a very significant fatigue.

front squats: 75x6;75x6;65x6
db holds: 15x20 secs; 20(r hand) x 20 secs, 20 & 15(left hand) x 2 sets

Not supposed to do the front squats but I wanted to anyway...kept it light and watched my form. Noticed I was squiggling up so I moved down in weight on the last set. I do favor my left side here.

apparently my left hand wasn't ready for the increase to 20 lbs but my right was. Dropped it on the left and then finished off with the 15lbs.

1 leg squats x 6
GHR on ball x 10

started 1 leg squats on left (weaker side) to focus on that, so didn't really notice how many I did unassisted on right leg, except the second set where I know I did 1. Give myself a little push at bottom with my hand and then the rest with my leg.

cable ab crunch: 2 x 12 reps @ 70 & 80lbs
plank with elbows on ball: 2 @ 60 secs

had to cut this short by one set due to time and wanting to spend some time on the roller before heading to work.

shoulders and back are tight again, but adjusted my chair after reading Craig's newsletter...and thinking that is helping. Chair was too low and then noticed this morning that my right arm rest was too low...

tomorrow can workout later [img]/images/graemlins/smile.gif[/img] yippee

[cappuccino]

well, as expected with the full fat cheddar cheese(ok and wine from the wine tasting event [img]/images/graemlins/tongue.gif[/img] ), I surpassed my calorie goal today.. [img]/images/graemlins/frown.gif[/img]


1) normal breakfast
workout
2) scoop whey + emergen-c vita pack
3) kefir + berries + almond butter
4) homeade ww(lite on noodle) veggie, turkey sausage lasagna
5) green beans, 5g almonds, 4oz lean ground beef, orange
6) cheddar (guessing 3oz), ~50g strawberries, 15g 85% chocolate (had I counted first, I would have omited this 76 cals), 1/2 tb almond butter...wine

yikes 2050 cals (technically still less than maintenance) 33C/29P/38f

oh well gotta stay up late and finish up some work