Hi Internetz! It hath been too long - oh, I have missed thee! My momentous decision of which you, reader, are now a part of, occurred at 10:54am whereupon I, through mayhap circumspect means, decided to place said workout log on JP Fitness. In the past I kept logs at Bodyrecomposition.com (Lyle's board) and found myself too often involved in spurious online debate. Ph.D. candidacy and forum bro-downs do not mix.
Moving on .
I'll give the abbreviated version of my fitness history: was fat.
No, I'm serious, like, really fat.
Imagine not being able to wear pants for the entirety of your adolescent and teenage years.
That fat...
... and then I that starved myself skinny when I was 19. Literally starved. 600 cals, 8+ mile runs 7 days/week in addition to weight training (hah!) on a diet of all carbs. So basically two bowls of Special K and a granola bar.
Peak waist circumference occurred at 18 where I was pushing 42+". I can't ever recall it being much less than 38". I dropped from 200+lbs to 120lbs and a 28" waist. Yeah, way too skinny for a 5'7" male.
From there I discovered Men's Health, did a lot of stupid things like CKDs etc, met Alan Aragon (AlanAragon.com - All around bro, likes pizza) and have been on the path of progress ever since.
Being it's spring season soon to be summer, it's time to start peaking for the money months. I hover in the 8 - 9% body fat range but optimal performance, for me, happens somewhere between 6 - 8%. I've used Alan's formulas from his Girth Control book - it's scary how smart this guy is - and will be using, for the first part of this cycle, Fat Loss III from New Rules of Lifting. After hanging out on the Internet far too long, trying innumerable programs and approaches, I have to give huge nods to Alan Aragon, Alwyn Cosgrove, and Lyle McDonald.
If anyone read this is just getting started on their fitness journey, go out and buy Alan's Girth Control (alanaragon.com), Lyle's Guide to Flexible Dieting (bodyrecomposition.com), and Alwyn and Lou's New Rules of Lifting (are you kidding me?). You'll make exponential progress compared to everyone else gearing up for the summer months.
And thus we begin. I've been low balling the calories for sometime but, given the nature of my training program, I've upped the carbohydrate content. Totals are 2120kcal, 195gPRO, 200gCHO, 60gFAT. Even after all these years my body loves to be fat, hates to be lean, so progress is slow, incremental, but predictable. If performance starts suffering, or I feel like my stomach is eating itself, I'll incorporate some high carb days to the tune of an addition 100g of CHO. I've set it up where I get one of these bad boys a week, and will kick it up to two if necessary.
Training is 7 days/week, 4 lifting sessions, 3 HIIT sessions. I'll throw out the specifics in my next post. It's training time - yeah buddhe!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Nope. I have a ridiculous work capacity and tolerance for exercise. At the height of my neurosis, when I first lost weight, I was doing probably 2 - 3 hours of moderate to intense exercise a day. Whatever adaptations I accrued from those years appears to have stuck with me. As long as I eat appropriately I find it doesn't impinge upon my recovery.
Nope. I have a ridiculous work capacity and tolerance for exercise. At the height of my neurosis, when I first lost weight, I was doing probably 2 - 3 hours of moderate to intense exercise a day. Whatever adaptations I accrued from those years appears to have stuck with me. As long as I eat appropriately I find it doesn't impinge upon my recovery.
My history is pretty similar to yours, though my fatness began to change when I "accidentally" became an athlete in a DI rowing program. I still compete and still workout 2-3 hours daily, but man! everyone needs a break sometime. Your body needs rest to generate new muscle growth, at the very least.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
The extra carbs definitely helped. Saw an old "bro" at the gym, ended up getting distracted. Plan to do an extra session tomorrow/today, get rid of some of the water retention.
Great story man... although that 120lbs is a bit scary... but looks like your on the road to health now. Good for you. I'll be checking in. Good luck man!
p.s. you have a siiick work ethic.
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"The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment"- unknown
Squat 65x20, 65x20 Lat Pulldown 75x20, 75x20
Step-Up 5x20, 5x20
Seated DB Shoulder Press 15x20, 20x20 60s Rest/Repeat
Hanging Leg Raise BWx10, BWx10
CARDIO
None
NUTRITION
2248kcal, 65gF, 232gC (35g Fiber), 196gP
Weird day. Felt like I could have pushed it but I'm running a ragged edge here with intensity. Given tomorrow is an HIIT day I want maximum awesomeness. I'm already excited for tomorrow - should be brutal and potentially vomit inducing. Still holding water from the high carb day but that's not terribly surprising.
A. DB Biceps Curl 40x5, 25x20, 35x8 B. Dips BWx10 C. Triceps Rope Pressdowns 40x10, 40x10 D. Side Lateral Raises 20x10, 20x10
CARDIO
5 min warm-up (5mph/1.0 incline) 4x1' sprints/2' rest (11mph/1.0 incline - 3.0mph/1.0 incline) 5 min cooldown bike (Level 8)
NUTRITION
2355kcal, 65gF, 253gC (39g Fiber), 210gP
Painfully hungry this evening. Seem to be doing okay after some cheese and an apple. Recovery was good, sprints kicked butt today. Exhausted, gonna watch a movie.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Okay guys, with school starting I can't keep up with the cross posting of the log. Check it out on Bodyrecomposition.com/forums if you're still interested!
Fueled by insanity... or perhaps coffee
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Linear Mode
