Mahler's Sixth Sense - I See Deadlifts

[Three]

Originally Posted by Mahler

I started the program at 187.6. I am currently 179.2. or a weight loss of only 8.4 pounds. I think the majority of that was body fat. Calipers are pinching only a 1/4 inch skin fold in key areas and three point test is about 10.2% BF. Since I am beginning to see the abs, I would say that is fairly accurate.

That's a nice pace, not too much, not too little. Especially if it's mostly fat! What if anything have you changed in your diet?

[Mahler]

Rob, Steve, Galya,
Thanks so much for the encouragement. I look at my log before the workout and wonder how I am going to get through it. It is, indeed, an agressive workout even for a much younger man. Deads have always been my best lift and therefore a staple of most programs I choose to do. I just wish I was as accomplished in upper body strength.

[Mahler]

Originally Posted by Three

That's a nice pace, not too much, not too little. Especially if it's mostly fat! What if anything have you changed in your diet?

I have made a few changes, but basically here is what I do on a regular basis and just manipulate the calories for bulk/cut/maintenance.
Calories per day = 1,600.
No eating after 7 pm.
About 150 - 180 grams of protein per day.
Higher carb meals early in the day.
Average breakdown: 40% Protien, 35% Carb, 25% Fat
Meals are:
Pre workout shake
Post workout shake followed by cereal and milk (usually khashi)
Mid-Morning snack.
Lunch
Afternoon snack or shake
Dinner
Evening snack
One cheat day per week, usually Friday night. lol

[galya]

I am surprised to see how little you eat. What time do you go to bed?

[twinsavsvikingsfan]

Mahler... very impressive and organized log. I thoroughly enjoy reading it. Even more impressive are the awesome lifts you do while doing what appears to be a very demandin plan. Very motivating- and it's not even Monday! lol

jim

edit: BTW, 1600 calories? That sure doesn't seem like alot. I ate almost that much in that box of wheat thins! lol

[Mahler]

Originally Posted by galya

I am surprised to see how little you eat. What time do you go to bed?

Galya,
My usuall target caloric intake is around 2,200. When I eat much more, I seem to gain very fast. I must have a super slow metabolism. So to cut, I keep it around 1,600 on average.

I usually get to bed by 9:30 PM to get about 7 hours of sleep each night.

[Mahler]

Originally Posted by twinsavsvikingsfan

Mahler... very impressive and organized log. I thoroughly enjoy reading it. Even more impressive are the awesome lifts you do while doing what appears to be a very demandin plan. Very motivating- and it's not even Monday! lol

jim

edit: BTW, 1600 calories? That sure doesn't seem like alot. I ate almost that much in that box of wheat thins! lol

Thanks, tavfan.
I like to keep things well organized which, in turn, keeps me on target. I really appreciate the props on the lifts. I make every attempt to challenge myself and it's great when you guys notice that. FL3 is kicking my ass but I am loving every minute.

I have real problems with the calories. Every calculator I have used tells me I should use about 2,700 just for maintenance. When I eat that much, I gain weight within days. So, through experimentation (100 calories at a time) I have found that 2,200 is my true maintenance level, regardless of the daily activity for some reason. That's why I use 1,600 as a cutting level, since I leave a 100 calorie buffer for those miscellaneous things that don't get logged, such as fish oil and flax oil, etc.

[Mahler]

NEW RULES OF LIFTING: FAT LOSS III
Book by Lou Schuler and Alwyn Cosgrove

Today is an off day, if you want to call it that. In my programs, that simply means a day when I do not do a workout from the program.

Day 6 - March 18, 2006
Time: 8:45 AM (see, I do sleep in from time to time)
Weight: 178.8 ( a little gain due to St. Patrick's Day )
Length: 40 min.

OFF DAY
I always plan lighter activities or maintenance work.

Activitiy:
Elevated Push-Ups: 1 x 37 x B
Chin-Up Improvement Program: 5 sets. 12, 8, 7, 6 , 6 (12 is a personal record for me on chins)
Running: Treadmill 25 min. including warmup/cooldown - max speed of 6.0 mph.

About the Runnig: Today I completed the run that is programmed into my NordicTrak that simulates my run through the neighborhood. So when weather permits, I can get out there and tackle it without having to build up to it. I bought a new set of behind the ear's earphones for my MP3 that work great, since the earbuds keep falling out. Found out that Pacifier's "Comfort Me" fits a 6.0 mile pace perfectly.

[K-Court]

John, do you worry at all about over-training when you work out every day?

[Mahler]

Originally Posted by K-Court

John, do you worry at all about over-training when you work out every day?

I think it would be a major mistake for me to lift six days a week. The additional work I do is usually low impact like running, body weight stuff, and maintenance (rotator cuff, stretching, flexibility, etc.). I have been doing it this way for almost 5 years. Once I caught the lifting bug, which I call "the hunger", I just couldn't stop. When I feel like it's getting to me, I do take a few days off and I do plan R&R every few months.

[Lost Dog]

John,

I with you on the everyday stuff. I love to exercise. I just make sure that my "off days" are doing things totally different from my regular lifting days. Medicine ball, jump rope, abs, stretching, wrists/grip/calves/etc, HIIT, or riding my Razor.

Sometimes, I just take the day off, though.

Roland

[Mahler]

Originally Posted by Lost_Dog

John,

I with you on the everyday stuff. I love to exercise. I just make sure that my "off days" are doing things totally different from my regular lifting days. Medicine ball, jump rope, abs, stretching, wrists/grip/calves/etc, HIIT, or riding my Razor.

Sometimes, I just take the day off, though.

Roland

Roland,
I do try to take one day off each week, usually Sunday. With spring coming, that is often difficult because a fresh, crisp morning makes me want to go out and run.

[Lost Dog]

One of my weekend days is usually off, hanging with the kids.

During the week, killing lunch time with a quick workout sure beats the fast food of the old me.

[Mahler]

Fast food = slow death.

[Three]

Originally Posted by Mahler

I have made a few changes, but basically here is what I do on a regular basis and just manipulate the calories for bulk/cut/maintenance.
Calories per day = 1,600.

Wow 1600 calories. That surprises me too! That doesn't seem to have you lacking in energy from what I'm reading in your log!

[EdChap]

Hey Mahler,

Great log, really enjoying reading it! 1600 calories a day does seem a tad low, especially for someone as active as you, but everyone's different; if it works for you, good!

Have fun,

Ed.

[Mahler]

Don't worry, folks. The diet won't remain at 1,600 that long. A few weeks and I will be within my weight target and start back in maintenance mode at 2,200.