Friday, December 28, 2012
Diet Update
I still haven't been very good about posting often (obviously), but figured I better post an update today. The holidays were definitely rough on the diet, as I knew they would be. By Tuesday night, my stomach was begging me to stop eating shit. Luckily, between digestive enzymes, probiotics, and vegetables, I was able to keep from feeling like complete shit (just borderline shit). I think that short break also served its purpose, as I am easily as lean as I was right before it started. It's been a little tough getting back into the swing of the diet these last couple days, as some of it has been like starting over. I have to get used to being hungry again. I have to remember I'm not going to eat certain foods. I have to get back in the diet mindset. With this being the 3rd day back on it, I think this will be about the day where all that really kicks in and it shouldn't be too tough from here on out.
Wednesday, December 19, 2012
Guns, Pulls, and Presses
I definitely haven't been writing as often as I should, but here it is anyway. I decided I would write out the general outline in terms of what I'm doing, both diet and training-wise, in case anyone wondered. Which I doubt they do, because I'm pretty sure they don't read this, but in case somebody stumbles across this, here it is.
Diet:
Kind of a combo PSMF (protein-sparing modified fast)/keto diet. Basically, trying to get 250-300 grams of protein per day, with a bit of fat and not much more than incidentals for carbs. The main reason for this is that I'm trying to speed things up as much as possible so I don't have to diet for as long, while still hopefully giving me enough energy to not allow training to go completely into the shitter. I'm also taking the EC stack 3x per day and replacing the first dose with YC prior to fasted cardio on days that I do it.
Training:
I play basketball on Sunday nights (although I won't for the next 2 weeks due to Christmas break), then try to get some steady state work in 3-4 times per week if possible (3.5 incline on treadmill, 3.5-4.0 mph for 45-60 minutes). Heavy lifting is Tuesday/Friday using Wendler's 5/3/1. Deadlift/military Tuesday and squat/bench Friday. All sets are done for the minimum reps except for the occasional day where I feel like pushing the last set on one of the upper body lifts a little harder. Even then, it is done unpsyched, with the intention of not beating the hell out of myself too much. I do 1x5 on the ab wheel every day of the week (with the exception of Sunday because I'm not at the gym). On the days I don't have my heavy lift, I try to get some single-leg work, shoulder prehab stuff, pull-aparts, pullups, pushup variations, and the like in. Mondays I do 4x8 thick bar curls with 70 pounds superset with 4x10 close grip pushups. Saturdays I work up to a heavy set of 10ish on t-bar rows. Both of those (Monday and Saturday) are on top of the other stuff. So now that I wrote it all out and realized that it's probably confusing as hell, here's what it generally looks like:
Monday
PVC/mobility
Shoulder prehab/rehab
Single-leg work (lunges, RFESS, etc.)
Pullups/chinups/etc. (the single leg and pullup stuff is generally not programmed at all, I just wing it)
Thick bar curls (70 pounds) - shoot for 4x8 (I cut off the set if it feels super tough) superset with
Close-grip pushups 4x10
Ab wheel 1x5
Tuesday
Deadlift 5/3/1 minimum reps
Military 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Wednesday/Thursday
Similar to Monday minus curls and pushups
Friday
Squat 5/3/1 minimum reps
Bench 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Saturday
Similar to Monday, replace curls and pushups with working up to heavy set of ~10 on rows
Diet:
Kind of a combo PSMF (protein-sparing modified fast)/keto diet. Basically, trying to get 250-300 grams of protein per day, with a bit of fat and not much more than incidentals for carbs. The main reason for this is that I'm trying to speed things up as much as possible so I don't have to diet for as long, while still hopefully giving me enough energy to not allow training to go completely into the shitter. I'm also taking the EC stack 3x per day and replacing the first dose with YC prior to fasted cardio on days that I do it.
Training:
I play basketball on Sunday nights (although I won't for the next 2 weeks due to Christmas break), then try to get some steady state work in 3-4 times per week if possible (3.5 incline on treadmill, 3.5-4.0 mph for 45-60 minutes). Heavy lifting is Tuesday/Friday using Wendler's 5/3/1. Deadlift/military Tuesday and squat/bench Friday. All sets are done for the minimum reps except for the occasional day where I feel like pushing the last set on one of the upper body lifts a little harder. Even then, it is done unpsyched, with the intention of not beating the hell out of myself too much. I do 1x5 on the ab wheel every day of the week (with the exception of Sunday because I'm not at the gym). On the days I don't have my heavy lift, I try to get some single-leg work, shoulder prehab stuff, pull-aparts, pullups, pushup variations, and the like in. Mondays I do 4x8 thick bar curls with 70 pounds superset with 4x10 close grip pushups. Saturdays I work up to a heavy set of 10ish on t-bar rows. Both of those (Monday and Saturday) are on top of the other stuff. So now that I wrote it all out and realized that it's probably confusing as hell, here's what it generally looks like:
Monday
PVC/mobility
Shoulder prehab/rehab
Single-leg work (lunges, RFESS, etc.)
Pullups/chinups/etc. (the single leg and pullup stuff is generally not programmed at all, I just wing it)
Thick bar curls (70 pounds) - shoot for 4x8 (I cut off the set if it feels super tough) superset with
Close-grip pushups 4x10
Ab wheel 1x5
Tuesday
Deadlift 5/3/1 minimum reps
Military 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Wednesday/Thursday
Similar to Monday minus curls and pushups
Friday
Squat 5/3/1 minimum reps
Bench 5/3/1
Ab wheel 1x5
Occasionally throw in pull-aparts
Saturday
Similar to Monday, replace curls and pushups with working up to heavy set of ~10 on rows
Thursday, December 13, 2012
Hooray for Mediocrity!
I managed to hit 385 on deadlift the other night - hardly an amazing feat by nearly any measure, but it was only 20 pounds less than my best ever, and I did it unpsyched, in a caloric deficit. The main reason I was able to do so, was because of smart programming and training, and also because, when you're not particularly strong to begin with, you're even less likely to slide backwards on a deficit, because you don't have as far backward to go. The other great thing is it does seem like I'm seeing more progress on the fat loss front...getting to see that every so often is nice to keep you pushing forward. You just have to remember that you're not going to see the day-to-day progress that you think you will.
The other day I thought to myself and remembered an article written by Mike Boyle a while back titled "Training is Like Farming." When you farm, you plant your seeds, you water them, you fertilize them, and you wait for them to grow. You don't go dig them up every few days to make sure they are growing, or to make sure that what you're doing is working. Training, dieting, pretty much everything else is the same way. This doesn't mean you shouldn't see progress, but farming is the same way. When something starts happening, you'll see it. It won't be tomorrow, it might not be until next month. But adhere to the tried-and-true principles, and it will happen eventually.
The other day I thought to myself and remembered an article written by Mike Boyle a while back titled "Training is Like Farming." When you farm, you plant your seeds, you water them, you fertilize them, and you wait for them to grow. You don't go dig them up every few days to make sure they are growing, or to make sure that what you're doing is working. Training, dieting, pretty much everything else is the same way. This doesn't mean you shouldn't see progress, but farming is the same way. When something starts happening, you'll see it. It won't be tomorrow, it might not be until next month. But adhere to the tried-and-true principles, and it will happen eventually.
Tuesday, December 11, 2012
Gone Rantin'
Not much progress to report on the diet front - simply chugging along. Although I will note that I'm turning into what I hate - I'm getting more discouraged by my progress on a daily basis. This is despite the fact that I KNOW that I'm not going to actually notice progress from day to day. It takes time, and you simply have to accept that. I think the biggest issue is the fact that the one spot where I want the fat to come off - the midsection - is going to be the last place it comes from. It's unfortunate, but true. I do think other areas are starting to look a bit leaner, which means things are trending in the right direction. I just have to keep that in mind.
On to the rant. I don't comment much on politics, because I simply don't pay much attention to them, and, contrary to the average American, I try not to speak much on topics I'm not well-versed in. That said, I heard about another rich dickhead (Warren Buffett being the other I know of offhand) saying he should be paying more in taxes. Which brings me to this:
1. If you want to pay more, you can. There is no law against it. If you feel you should be paying more, then take initiative and do so. I'm sure he would tell his employees something similar - don't wait to be told to do something; if you see something that needs done, take the initiative to do it. Yet these fuckwads can't take the initiative to give more money to the government (I'm not saying they should pay more, but if they think they should, then they fucking should).
2. People seem to be operating under the assumption that the only way out of the current hole is by increasing income. Apparently people forget that we can cut spending, while keeping income steady, in an effort to reduce the deficit. Generally, when peoples' incomes go down, they reduce their spending to atone for this; they don't simply look to people to hand them more money.
3. The previous statement is also akin to the bailout supporters - because we've always had X amount of car makers, we must always have X amount of car makers, not realizing that, if they were worthy of staying in business, they would have done so. They wouldn't need the help of the government. As they say, necessity is the mother of invention. Where there is a void in the marketplace, someone will come along and fill it, if the financial incentive is strong enough.
4. Finally, when will people realize you simply can't legislate being a good person. All the stories you hear about CEOs or other rich business people helping those in need or taking lower salaries to give their employees better benefits - they did that because they chose to do so. They weren't legislated to do so, and no amount of legislation will change it, either. Rather than requiring people to do nice things, how about we all simply try to be better and help out others? Instead, everyone seems to be going around seeing what others can do for them. And then wonder why things are going down the shitter. Ugh.
On to the rant. I don't comment much on politics, because I simply don't pay much attention to them, and, contrary to the average American, I try not to speak much on topics I'm not well-versed in. That said, I heard about another rich dickhead (Warren Buffett being the other I know of offhand) saying he should be paying more in taxes. Which brings me to this:
1. If you want to pay more, you can. There is no law against it. If you feel you should be paying more, then take initiative and do so. I'm sure he would tell his employees something similar - don't wait to be told to do something; if you see something that needs done, take the initiative to do it. Yet these fuckwads can't take the initiative to give more money to the government (I'm not saying they should pay more, but if they think they should, then they fucking should).
2. People seem to be operating under the assumption that the only way out of the current hole is by increasing income. Apparently people forget that we can cut spending, while keeping income steady, in an effort to reduce the deficit. Generally, when peoples' incomes go down, they reduce their spending to atone for this; they don't simply look to people to hand them more money.
3. The previous statement is also akin to the bailout supporters - because we've always had X amount of car makers, we must always have X amount of car makers, not realizing that, if they were worthy of staying in business, they would have done so. They wouldn't need the help of the government. As they say, necessity is the mother of invention. Where there is a void in the marketplace, someone will come along and fill it, if the financial incentive is strong enough.
4. Finally, when will people realize you simply can't legislate being a good person. All the stories you hear about CEOs or other rich business people helping those in need or taking lower salaries to give their employees better benefits - they did that because they chose to do so. They weren't legislated to do so, and no amount of legislation will change it, either. Rather than requiring people to do nice things, how about we all simply try to be better and help out others? Instead, everyone seems to be going around seeing what others can do for them. And then wonder why things are going down the shitter. Ugh.
Saturday, December 8, 2012
Training Log
The lack of calories is kicking my ass, although, in the end, the poundages on my lifts really aren't taking too bad of a beating. One great thing I've noticed on this diet is I function just fine in ketosis. I know I've read some people say that they get mentally foggy or extremely rundown, but I really haven't experienced any of that. I'm sure the EC stack is helping mitigate some of the damage, but considering I just started that a few days ago and hadn't noticed any issues even before starting it.
On the subject of the EC stack, unfortunately all the good vibes I had from the first few days have pretty much gone away. I do get a bit of jitteryness from it, and did notice yesterday that my fine motor skills took a bit of a hit (I couldn't catch a wiffleball to save my fucking life). That said, I'm sure it's still doing its job of elevating metabolic rate to keep burning fat. Remember, just because you don't "feel" something working, doesn't mean it's not.
On the subject of the EC stack, unfortunately all the good vibes I had from the first few days have pretty much gone away. I do get a bit of jitteryness from it, and did notice yesterday that my fine motor skills took a bit of a hit (I couldn't catch a wiffleball to save my fucking life). That said, I'm sure it's still doing its job of elevating metabolic rate to keep burning fat. Remember, just because you don't "feel" something working, doesn't mean it's not.
Thursday, December 6, 2012
Training Log
Training itself was garbage today - didn't really do much. However, the diet keeps trucking along. Still keeping protein high, trying to keep fat and carbs fairly low. It's not a full-on PSMF, but I'm hoping the caloric deficit is at least 1,000 per day. I think I need to crank up the activity level by increasing NEAT or adding some LISS in the morning.
On another note, I started the EC stack today - it fucking rules. I'm also going to give yohimbine + caffeine a try some morning before I do some LISS and see how that goes - should be fun.
On another note, I started the EC stack today - it fucking rules. I'm also going to give yohimbine + caffeine a try some morning before I do some LISS and see how that goes - should be fun.
Tuesday, December 4, 2012
Training Log
Another day of dieting in the books. It sucks, but at the same time, not nearly as hard as I thought it would be once you get past some of the psychological hurdles I talked about yesterday. The biggest thing I would say - eat more fucking protein. You should already know that, but protein keeps you full. The more you eat, the better off you'll be on a diet. While I certainly am hungry throughout the day, it's not unbearable. Lean protein, veggies, some protein shakes, a bit of fruit, and you're golden.
Training for the day:
I try to do an extended warm-up to get a little more activity in and burn some extra calories, but due to fucking around on the computer for too long, I had to get right to business. As a result, I didn't feel great going into the lift, but oh well.
Deadlift - 265x3, 305x3, 340x3
Military Press - 115x3, 135x3, 150x3x3
Short and sweet.
Training for the day:
I try to do an extended warm-up to get a little more activity in and burn some extra calories, but due to fucking around on the computer for too long, I had to get right to business. As a result, I didn't feel great going into the lift, but oh well.
Deadlift - 265x3, 305x3, 340x3
Military Press - 115x3, 135x3, 150x3x3
Short and sweet.
Monday, December 3, 2012
Cutting
Well, obviously I've failed miserably in the original purpose of this blog - blogging on a daily or near-daily basis. But as I've started to look over how I've been spending my time, I think I can fit it back in. However, I will use it more as a training log (as I started to do toward the last few posts) with the occasional random thoughts sprinkled in.
A week ago, on a whim, I decided to try to "cut." It's something I've never done, just as I've never intentionally "bulked." Sure, I've done routines aimed at putting on muscle mass, but I've never kept track of calories, or taken before/after shots, or even measured anything. Yes, I realize that essentially means I have no idea if any of it worked (and I guess I don't), but since I'm not competing in anything, it's not really the end of the world, either.
But, I decided that I'm tired of the fact that I'm not particularly big, not particularly strong, and not particularly lean. Yes, I am probably all of those things in comparison to the "average" person, but really that's more of a commentary on the general public than a positive reflection on myself.
That said, getting lean takes the least time of the 3 things I listed, so fuck it, I'll go for it. I'm not "dieting" in the classical sense of weighing everything I eat, or even logging any of it. What I am doing is trying to keep my food choices very simple - eggs, meat, protein powder, some dairy, fruit, and veggies - and going with that. I'm keeping meal frequency at about 4 per day (I probably eat closer to 5-6 times per day normally). Will this work? I honestly have no idea, but I've definitely already learned a few things:
1. Dieting is pretty much entirely psychological. I'm hungry damn near all the fucking time. And my diet in the past has essentially been based on "eat when hungry." It's also been "eat pretty much whatever you damn well please, because you're pretty active and won't become a fat pile of shit." However, since that strategy has put me where I am today, obviously something has to change. Therefore, the biggest thing has been resisting the urge to simply grab the occasional cookie or ordering whatever I damn well please when out to eat. While some might say "live a little, you can still do those things on a diet!" they don't realize that I don't "do" moderation. When I indulge, I indulge. That said, obviously this is mostly a psychological thing, but you do what you have to. For me, cutting out food groups while doing this is the easiest way for me to do it. Your mileage may vary.
2. You can get used to it fairly quickly. Yes, I'm still hungry all the fucking time, but it's also getting easier and easier to turn down the forbidden fruits. You start to realize that those things you think are "missing out on" will be options in the not-so-distant future. That realization finally hit me this past weekend and helped keep me on track. Luckily, my workouts haven't been suffering, so I don't feel the need to binge, either.
3. Getting back on track can be very easy too, if your head is in the right place. I went off the rails a bit this past weekend, caving and having some brownies and cookies and a few other foods not on the list (again, many would say this isn't a bad thing, but fuck you, I'm doing it this way). Normally, and for most, that is cause to scrap it all together. However, I was able to put it in perspective and simply get back to the list. End result? Minimizing the damage.
I realize there are others far worse off than myself in terms of where they are, how much they have to lose, etc. But that doesn't mean the same principles don't apply. And if all else fails, when you're hungry and thinking about going off script, I try to remember what Paul Carter says - "so what, it's not cancer. Deal with it, bitch."
A week ago, on a whim, I decided to try to "cut." It's something I've never done, just as I've never intentionally "bulked." Sure, I've done routines aimed at putting on muscle mass, but I've never kept track of calories, or taken before/after shots, or even measured anything. Yes, I realize that essentially means I have no idea if any of it worked (and I guess I don't), but since I'm not competing in anything, it's not really the end of the world, either.
But, I decided that I'm tired of the fact that I'm not particularly big, not particularly strong, and not particularly lean. Yes, I am probably all of those things in comparison to the "average" person, but really that's more of a commentary on the general public than a positive reflection on myself.
That said, getting lean takes the least time of the 3 things I listed, so fuck it, I'll go for it. I'm not "dieting" in the classical sense of weighing everything I eat, or even logging any of it. What I am doing is trying to keep my food choices very simple - eggs, meat, protein powder, some dairy, fruit, and veggies - and going with that. I'm keeping meal frequency at about 4 per day (I probably eat closer to 5-6 times per day normally). Will this work? I honestly have no idea, but I've definitely already learned a few things:
1. Dieting is pretty much entirely psychological. I'm hungry damn near all the fucking time. And my diet in the past has essentially been based on "eat when hungry." It's also been "eat pretty much whatever you damn well please, because you're pretty active and won't become a fat pile of shit." However, since that strategy has put me where I am today, obviously something has to change. Therefore, the biggest thing has been resisting the urge to simply grab the occasional cookie or ordering whatever I damn well please when out to eat. While some might say "live a little, you can still do those things on a diet!" they don't realize that I don't "do" moderation. When I indulge, I indulge. That said, obviously this is mostly a psychological thing, but you do what you have to. For me, cutting out food groups while doing this is the easiest way for me to do it. Your mileage may vary.
2. You can get used to it fairly quickly. Yes, I'm still hungry all the fucking time, but it's also getting easier and easier to turn down the forbidden fruits. You start to realize that those things you think are "missing out on" will be options in the not-so-distant future. That realization finally hit me this past weekend and helped keep me on track. Luckily, my workouts haven't been suffering, so I don't feel the need to binge, either.
3. Getting back on track can be very easy too, if your head is in the right place. I went off the rails a bit this past weekend, caving and having some brownies and cookies and a few other foods not on the list (again, many would say this isn't a bad thing, but fuck you, I'm doing it this way). Normally, and for most, that is cause to scrap it all together. However, I was able to put it in perspective and simply get back to the list. End result? Minimizing the damage.
I realize there are others far worse off than myself in terms of where they are, how much they have to lose, etc. But that doesn't mean the same principles don't apply. And if all else fails, when you're hungry and thinking about going off script, I try to remember what Paul Carter says - "so what, it's not cancer. Deal with it, bitch."
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