BigWillie's log

[BigWillie]

Sunday 8/31/08

Rest day.


Hello!
Lost Dog sent me here. I'm looking forward to my stay.

I'm not really big, though, but regular "Willie" was taken. I'm not new to training, either. When I was young (read: in the 1980's), I was a pretty serious cyclist, competing nearly every weekend.

Then, as happens, I got old. er.
I meant "older."
Work, marriage, etc etc conspired against me. And I let it.

I have not been as serious about training, of any kind, until this year when, at the age of 40, I hit 210 lbs and 23% bodyfat. Before then, I was half-assed serious and breezy about my work-outs, even though I did race and run. Beer was more a priority than a quick 5-miler.

You can well imagine.

I broke down and bought a new bicycle.

my new bike

I'd always broken my training into 20 week phases, for no other reason than it was just something that I came up with. Job stuff got in the way for a couple of years now, and I am just now approaching the end of my "first" 20-week phase for 2008. I am going to rate it as "utter failure." I actually got fatter as the first weeks progressed, reaching my worst ever at week 10. That said, to paraphrase Edison, I will exclaim: "It was not a failure; I discovered what doesn't work."

I started on the TNT program of low-carb eating back on 10AUG08 and it's proven to be pretty effective (at least for these first three weeks). The bulk of my progress has been in the last month, during which I was able to drop 10.86 lbs. of fat. I unfortunately also lost 1.94 lbs. of lean mass.

While this is "good" progress, I'm expecting more exceptional progress in the coming month. I'll admit that I was skeptical. I had always eaten high-carb, like most serious recreational athletes, even when I quit being serious...which got me to where I am today.

When I hit 210 lbs and 23% bodyfat, I was willing to give anything a try.

I have seen that a lot of people on the fitness boards have used it and swear by it. Of course, a lot of them use steroids and smoke pot, too, but I digress. While TNT calls for no calorie counting, I ignore that and keep track. If I don't keep track, I am liable to seriously overeat. I have been attempting to eat slightly more than my maintenance to add mass, but I still ended up with these numbers this week:

Sun: 2220
Mon: 1860
Tue: 1784
Weds.: 1692
Thu: 1642
Fri: 1616
Sat: 3325 (I think my calculations might be off....)

It's difficult getting above 2000 for me, especially at work when I am out in my truck, and especially without carbs.

I'm sure my Tanita scale varies. Last night around 10 pm I weighed in 201.0 lbs. at 16%, while this morning, it's 198.0 at 19%. My pants are fitting much looser and the veins in my biceps are beginning to show a little, which I think is a positive thing.


As for my training, I thought that since I had not been lifting seriously as much in the last year as I had in the past, I'd give the "Starting Strength" program for beginners by Mark Rippetoe a try. My intention is to do this as experiment for 5 weeks, then maybe change to a more reasonable program. If you don't know it, it calls for a minimum of compound exercises, repeated on Mondays, Wednesdays, and Fridays.

I opted for this version:


Monday
3x5 Squat (sets across, meaning the same weight for all three sets)
3x5 Bench press
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Crunches

Friday
3x5 Squat
3x5 Bench Press
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps.



The first week went OK, and so I think I am going to add in some cardio today, probably a light session on my wind trainer, just to get back into the swing of cycle training, which I haven't done in years.

I am thinking that I will eventually give P90X a try. I think it's more a crossfit/conditioning workout type, which should be a better aid for cycling and running than pure weight lifting.

Current:
6'5" 198 lbs. at 19%

Goal:
185 lbs. at 5%



I'll be around.

[Lost Dog]

Wow. You're speedy.

Looks like a good plan, all around.

I'll bet the 1.whatever lean mass was water. Don't forget that a low carb diet drops water weight fast, and water counts as lean, not fat.

[BigWillie]

Originally Posted by Lost Dog

Wow. You're speedy.

Only in my typing! But I'm trying!

Originally Posted by Lost Dog

Looks like a good plan, all around.

Good to know. I'm not very smart, especially when it comes to weight training, so I was hoping it would be OK. I was an endurance geek most of my young life and paid as much attention to my "training and diet" as much as you would expect from a typical 19 year old!

Originally Posted by Lost Dog

I'll bet the 1.whatever lean mass was water. Don't forget that a low carb diet drops water weight fast, and water counts as lean, not fat.

This is what I was thinking. That's good to know. Campbell and Volek should put that in bold somewhere in the book!

[BigWillie]

0915-
16.9 oz Lipton Diet Green Tea with citrus 0/0/0 0 calories

1015-
2 boiled eggs 5/1/6 154 calories
1 oz. hard cheddar 9/0/7 110 calories
8 oz regular water 0/0/0 0 calories

1215-
6 oz black coffee w/ 1 scoop vanilla whey .5/4/24 114 calories

1515-
2 oz hard cheddar 18/0/14 220 calories
8 oz ground beef & elk patty 35/0/63 582 calories
32 oz Golden Crown club soda 0/0/0 0 calories

1600-
3 homemade peanut butter "cookies" 24/9/12 276 calories

1900-
1/4 of a protein plus power bar 1.5/9.75/5.75 75 calories

2100-
Sobe Lean 0/3/0 12 calories

2200-
10.5 oz Fred Meyer rotisserie chicken 39/0/53 568 calories
2 cups Romaine lettuce 0/3/1 16 calories
2 tbsp Litehouse Caesar dressing 12/2/0 110 calories
2 cups steamed green beans 0/10/2 70 calories
16 oz. unsweetened Lipton tea 0/0/0/ 0 calories

2300-
1/2 cup no salt roasted peanuts in shell 14/6/7 170 calories

Totals:
Fat-149
Carbohydrate-47.75
Protein-194.75
calories- 2477

[BigWillie]

Monday
3x5 Squat: 120
3x5 Bench: 85
Chin-ups: 6/5/4
Dips: 5/5/5

I must be in way worse shape than I thought! Those squats were much harder than 120 lbs. should have been. I very nearly lost it on the last rep.




Well, at least I'm squatting now.

[gregl515]

You are just starting out and getting used to the movements of squat, bench and deadlift. You'll improve rapidly.

[BigWillie]

0400-
1 peanut butter "cookie" 8/3/4/ 92 calories

1000-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories

1030-1115 weight training

1130-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(with 10 mg creatine)

1200-
2 boiled eggs 5/1/6 154 calories
1 oz. cheddar 9/0/7 110 calories
6 oz black coffee 0/0/0 0 calories

1500-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

1730-
1 peanut butter "cookie" 8/3/4/ 92 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

2030-
5 oz Fred Meyer rotisserie chicken 20/0/27 284 calories
2 cups Romaine lettuce 0/3/1 16 calories
2 tbsp Litehouse Caesar dressing 12/2/0 110 calories
1 cup Roma tomatoes 0/8/0 40 calories
1 cup cucumber 0/3/1 14
2 oz cocktail shrimp 1/0/12 56 calories
2 tbsp Beaver brand tartar sauce 16/1/0 150 calories
16.9 oz. Diet Lipton green tea with citrus 0/0/0/ 0 calories

2100-
2 oz May-bud Gouda cheese 16/0/7 200 calories
1/2 cup no salt roasted peanuts in shell 14/6/7 170 calories

Totals:
Fat- 121
Carbohydrate- 40
Protein- 124
calories- 1893

[BigWillie]

0700-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

0730-
2 boiled eggs 5/1/6 154 calories
6 Fred Meyer spicy breakfast sausage links 24/4/20 320 calories

1300-
1 can Fred Meyer whole green beans 0/14/3 70 calories
2 pieces of flank steak (80g) 9/0/22 170 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

1500-
32 oz. Diet Mt. Dew 0/0/0 0 calories
2 oz Wisconsin's FInest string cheese 8/2/16 -140 calories

1900-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
2 peanut butter "cookie" 16/6/8 184 calories

1930-
1/2 cup no salt roasted peanuts in shell 14/6/7 170 calories

2100-
1 Fred Meter Italian Sausage 17/3/15 230 calories
4 oz chicken strips 2/0/6 125 calories
3 oz eggplant/leek/green bean mix (approx) 2/8/3 56 calories

2130-
1/2 cup Carb Smart rocky road ice cream 7/14/3 110 calories


Totals:
Fat- 104
Carbohydrate- 48
Protein- 109
calories- 1729

[Lost Dog]

You'll get good at the squats pretty quickly. That's a good number of chins!

[BigWillie]

0615-
Physical therapy on my sartorius tendonitis.


0840-
Wednesday
3x5 Squat 100 lbs
3x5 Bench Press 90 lbs
3x5 Deadlift 120 lbs
Crunches (steep slant board) 5x 10 lbs. 5 X 25lbs, 5 X 25lbs


After Monday's near calamity, I lowered the squat weight so that I could do them with perfect form, no wobbling.
Sadly, they did not feel hard enough.

[BigWillie]

0600-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

0750-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories

0830-0925 weight training

0945-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(with 10 mg creatine)

1000-
2 boiled eggs 5/1/6 154 calories
2 oz sharp cheddar cheese 18/0/4/ 220 calories

1045-
1 "cow pals" string cheese 8/3/4/ 80 calories

1230-
Red Robin Chicken Ensenada platter 11/19/48 440 calories

1430-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

1730-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

2030-
8 oz Fred Meyer turkey breast 4/2/42 200 calories
2 tbsp Fred Meyer French Onion dip 7/2/1 70 calories
4 oz mixed green beans and mushrooms 3/5/3 56 calories
32 oz Golden Crown club soda 0/0/0 0 calories

2130-
1/2 cup no salt roasted peanuts in shell 14/6/7 170 calories


Totals:
Fat- 72
Carbohydrate- 48
Protein- 161
calories- 1706

[BigWillie]

0345-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

0430-
1 "cow pals" string cheese 8/3/4/ 80 calories

0545-
32 oz Diet Pepsi 0/0/0 0 calories
2 oz Blue Diamond "Smokehouse" Almonds 31/10/11 340 calories

0730-
McDonald's "Big Breakfast" 47/50/28 740 calories
Diet coke 0/0/0 0 calories

1230-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

1430-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

2000-
8 oz Fred Meyer turkey breast 4/2/42 200 calories
4 oz mixed green beans and mushrooms 3/5/3 56 calories
4 oz broccoli 0/8/3/ 44 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

2100-
1/4 cup no salt roasted peanuts in shell 7/3/4 85 calories


Totals:
Fat- 116
Carbohydrate- 87
Protein- 103
calories- 1705


But, man that hashbrown and sausage biscuit were tasty!

[BigWillie]

0600-
Physical therapy on my sartorius tendonitis.

The PT was a monster today. He made me do all sorts of stuff he hadn't before. I got a bit of a work-out just going there.



0900- 0930
Friday
3x5 Squat 105 lbs
3x5 Bench Press 90 lbs
Pull-ups 5/4/4
Push-ups 3 X 25

Added 5lbs to the squat, good form, no wobbling.

[BigWillie]

0600-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

0750-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories

0830-0900 weight training

0920-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(with 10 mg creatine)

1000-
2 boiled eggs 5/1/6 154 calories
2 oz sharp cheddar cheese 18/0/4/ 220 calories

1200-
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

1700-
200 g romaine lettuce 1/7/3/ 44 calories
2 tbsp Litehouse Caesar dressing 12/2/0 110 calories
2 oz "Valley Fresh" chicken in water 4/0/24 140 calories
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

1815-
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

2130-
245 g raw cucumber 0/5/1/ 24 calories
2 tbsp Fred Meyer French Onion dip 7/2/1 70 calories -
2 Gorton's garlic butter grilled fillets 6/2/34 200 calories
2 oz sharp cheddar 18/0/14 220 calories

2145-
1 peanut butter "cookie" 8/3/4 92 calories


Totals:
Fat- 107
Carbohydrate- 41
Protein- 145
calories- 1750

[Lost Dog]

I was recently seeing a PT for my shoulder. It was a serious workout, despite the low weights.

[BigWillie]

Ah, Saturday, I got to sleep in.....

1030-
2 scrambled eggs 10/2/14 154 calories
1 oz hard cheddar 9/0/7 110 calories
4 Fred Meyer zesty breakfast sausage links 16/3/14 213 calories
1/2 tbsp butter 11/0/0 50 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
8 oz black coffee 0/0/0 0 calories

1430-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

1530-
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories

1730-
6 Vienna sausages 24/2/10 260 calories

2100-
1 serving "Willie's Bacon & Shrimp Cream Pasta" 57/13/27 1055 calories
200 g romaine lettuce 1/7/3/ 44 calories
2 tbsp Litehouse Caesar dressing 12/2/0 110 calories
1 oz brie 9/0/4 100 calories
32 oz. Golden Crown Club Soda 0/0/0 0 calories

2130-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories1 oz Nichols Farms Pistachios 13/9/6 170 calories

Totals:
Fat- 170
Carbohydrate- 41
Protein- 89
calories- 2346

[BigWillie]

Sunday 09/07/08

Rest day.

196.0 @ 19%

[BigWillie]

0745-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
0900-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(with 5 mg creatine)

0930-
2 boiled eggs 5/1/6 154 calories
1 oz brie 9/0/4/ 100 calories
6 oz black coffee 0/0/0 0 calories

1230-
200 g romaine lettuce 1/7/3/ 44 calories
2 tbsp Litehouse Caesar dressing 12/2/0 110 calories
2 oz "Valley Fresh" chicken in water 4/0/24 140 calories
1 oz brie 9/0/4/ 100 calories
32 oz Golden Crown club soda 0/0/0 0 calories

1400-
15 pistachios 5/3/2 60 calories

1500-
1 peanut butter "cookie" 8/3/4 92 calories


1530-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
(with 5 mg creatine)

1700-
32 oz Golden Crown club soda 0/0/0 0 calories

1930-
16.9 oz Diet Lipton green tea with citrus 0/0/0 0 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

2030-
8 oz 93% lean ground beef, pan browned 39/0/63 582 calories
1 tbsp salsa 0/2/0 8 calories
8 oz asparagus 1/9/6 50 calories
0.2 oz butter 4/0/0 36 calories
2 oz sharp cheddar 18/0/14 220 calories


Totals:
Fat- 125
Carbohydrate- 35
Protein- 155
calories- 1894

[BigWillie]

Diet
0700-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories

0830-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(5 mg creatine)

0900-
2 boiled eggs 10/1/12 154 calories
1 oz sharp cheddar 9/0/7 110 calories
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
(multi-vitamin, 500 mg vitamin C)

1100-
16.9 oz water 0/0/0 0 calories

1230-
4 oz 93% lean ground beef, pan browned 19/0/32 291 calories
200 g romaine lettuce 1/7/3/ 44 calories
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories

1300-
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories

1430-
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
1 "cow pals" string cheese 8/3/4/ 80 calories

1500-
16.9 oz water

1930-
12 oz. Gatorade 0/22/0 90 calories

2015-
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
(5 mg creatine)

2100-
15 pistachios 5/3/2 60 calories

2130-
4 oz Pork sirloin tip roast 2/1/21 100 calories
4 oz mixed veggies w/cream & cheese 8/10/10 152 calories


Totals:
Fat- 60
Carbohydrate- 57
Protein- 128
Calories- 1227

[BigWillie]

0730-0830
AM-
dynamic stretch/warm-up
3 sets of 5 reps Olympic Squat (110)
3 sets of 5 reps of Bench press (90)
3 sets to failure Chin-ups (7,6,4)
3 sets to failure Dips (5,5,5)
static stretch/cool-down

PM-
bike ride
1 hour 30 minutes, flat spinning.
No wind, good pace. A little dehydrated, slight cramping around mile 19.

[BigWillie]

0830-
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
(5 mg creatine)

0930-
2 boiled eggs 10/1/12 154 calories
1 oz sharp cheddar 9/0/7 110 calories
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
(multi-vitamin, 500 mg vitamin C)

1030-
1 "cow pals" string cheese 8/3/4/ 80 calories

1100-
32 oz Diet Pepsi 0/0/0 0 calories
Nature Valley "Honey & Oat" granola bars 6/29/4 180 calories

1230-
0.75 oz Kraft "twist" cheese snack 7/0/5 86 calories

1330-
32 oz Diet Mt. Dew 0/0/0 0 calories
1 can (4 oz) "Valley Fresh" chicken in water 4/0/24 140 calories
200 g romaine lettuce 1/7/3/ 44 calories
2 tbsp Litehouse Caesar dressing 12/2/0 110 calories

1530-
1/4 cup almonds 14/6/6 160 calories

1700-
5 pistachios 2/1/1 20 calories

2000-
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
(5 mg creatine)

2130-
4 oz Pork sirloin tip roast 2/1/21 100 calories
4 oz mixed veggies w/cream & cheese 8/10/10 152 calories

Totals:
Fat- 79
Carbohydrate- 57
Protein- 87
Calories- 1210

[BigWillie]

0330-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(5 mg creatine)

0530- (IHOP "big breakfast")
4 scrambled eggs 30/3/27 394 calories
3 sausage links 12/2/10 160 calories
3 bacon strips 10/0/9 130 calories
2 oz ham 7/0/19 140 calories

0600-
32 oz water
(multi-vitamin, 500 mg vitamin C)

0930-
1/4 cup almonds 14/6/6 160 calories
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories

1100-
1 "cow pals" string cheese 8/3/4/ 80 calories
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories

1430- (Dickie's "2 meat plate")
4 oz Beef brisket 17/0/51 370 calories
4 oz Southern pulled pork 30/17/21 410 calories
Fried Okra 14/23/3 230
Green beans 4/10/3 80 calories
32 oz Diet Coke

1700-
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories

1800- 1845 Nap

1930-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories

2045-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(5 mg creatine)

2100-
2 oz stir fry beef 3/0/17 104 calories
1.5 oz shrimp 1/0/14 60 calories
3 oz mixed veggies 0/5/2 28
32 oz diet Mt Dew 0/0/0 0 calories


Totals:
Fat- 136
Carbohydrate- 87
Protein- 253
Calories- 2780

[BigWillie]

0630-0730
AM-
Physical Therapy

1955-2045
PM-
Weights
dynamic stretch/warm-up
3 sets of 5 reps Olympic Squat (120)
3 sets of 5 reps Bench press (95)
3 sets of 5 reps Deadlift (140)
3 sets of 15 rep ball crunches (25)
static stretch/cool-down

[BigWillie]

0845-
1 scoop chocolate "Ultimate Nutrition" Whey in 6 oz water 2/5/21 118 calories
(5 mg creatine)


0930-
2 boiled eggs 10/1/12 154 calories
1 oz gouda cheese 9/0/4 100 calories
16.9 oz Lipton Diet Green tea with citrus 0/0/0 0 calories
(multi-vitamin, 500 mg vitamin C)

1330-
Panda Express "Panda Bowl"
Mandarin Chicken 10/8/31 250 calories
mixed veggies 7/8/2/ 90 calories
32 oz diet coke 0/0/0 0 calories

1445-
1/4 cup almonds 14/6/6 160 calories
16.9 oz water 0/0/0 0 calories

1630-
2 oz string cheese 6/0/6 80 calories
32 oz Diet Mt. Dew 0/0/0 0 calories

1800-
10 pistachios 4/2/2 40 calories

2000-
2 oz May-bud Gouda cheese 16/0/7 200 calories

2030-
2 Gorton's garlic butter grilled fillets 6/2/34 200 calories
3 oz mixed veggies 0/5/2 28

2130-
1/2 cup Carb Smart rocky road ice cream 7/14/3 110 calories
2 oz skim milk 0/3/2 23 calories

Totals:
Fat- 91
Carbohydrate- 54
Protein- 132
Calories- 1553