Mass: 208.0 (-2.8)
Waist: 36.0 (-0.625)
Arm: 16.5 (-0.125)
Thigh: 25.0 (--)
calf: 15.125 (--)
Well, I have erased the damage from the CO trip. Next I am out there (in three weeks) I will have to be a bit more restrained. *wry grin* The results are also considering I had carbs a few times (including some pizza), rather than being purely low-carb all week. Seems to work well.
So, back to carb back loading, but a bit more restrained. Rather than force-feeding myself, I will just have my carby-meal after lifting, and then possibly another protein meal after that. Rather than over-eating carbs for a few hours straight.
I am going to try to get at least 400g of carbs in post-workout. Mostly clean. But again, these will all be in my post-workout meal, hopefully within an hour or so of lifting.
Other thoughts - I am switching the order of my lifting days. Currently it is OHP, Deadlift, off, Bench, Squat, off. I am going to change it to deadlift, OHP, off, squat, bench, off. Reason? The day after squats or deadlifts I am ravenous. I'd rather have the additional food/carbs available then, rather than having an off (low carb) day.
Saturday, September 8, 2012
Saturday, September 1, 2012
2012-08-24 Check in [215.7 @ 36.625] - Go to CO
Mass: 215.7 (+6.8)
Waist: 36.625 (+0.5)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf: 15.25 (+0.125)
I did not control what I ate post-workout this week. I actually over-ate (force fed myself). My waist & mass explosion attest to that. Need to fix that. However, the next five days I will be in CO, so my diet will suffer
Waist: 36.625 (+0.5)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf: 15.25 (+0.125)
I did not control what I ate post-workout this week. I actually over-ate (force fed myself). My waist & mass explosion attest to that. Need to fix that. However, the next five days I will be in CO, so my diet will suffer
2012-09-01 Check in [210.8 @ 36.625] - Start Low-Carb
Mass: 210.8 (-4.9)
Waist: 36.625 (--)
Arm: 16.625 (+0.125)
Thigh: 25.0 (--)
Calf: 15.25 (--)
Annoying results, but not hideously unexpected.
1. From Saturday - Wednesday, my diet was absolute shite. I went out to CO (red-eyes both ways), and over ate a lot of junk. I also did no exercise
2. Thursday & Friday I did low carb (none on Thursday, about 60g post-workout on Friday), so I have probably lost some water weight already. Thus the mass loss without waist change.
This coming week I will continue the low-carb routine, basically running the CBL prep phase again. Hopefully I will be able to get my waist back to a reasonable size over the next week, and then resume more controlled back-loading.
Longer-term thoughts:
Lifting
1. Finish off the Boring But Big challenge (1.5 cycles remaining)
2. Go to a 2-on/1-off cycle for lifting days. The 3:1 was killing me. If I need to, I will drop to a set 4 days per week
3. I will probably switch to a more varied high rep routine
Diet
1. Remain on CBL for the BBB challenge. However, go back to Shelby-style eating (clean food, measure quantities post-workout)
2. Whether I stay on CBL or go on a carb-cycling routine will depend upon:
A) my overall CBL results
B) how I feel about it (energy levels, overall well-being, etc)
Saturday, August 18, 2012
2012-08-18 Check in [208.5 @ 36.125]
Mass: 208.5 (-2.1)
Waist: 36.125 (--)
Arm: 16.5 (+0.125)
Thigh: 20.5 (--)
Calf: 15.125 (--)
Right. So. The "just eat as much as I feel I need post-workout" concept obviously is not working. This past week I measured out my pre-workout meals (roughly 40-50p + 15f each), then ate whatever I wanted post-workout (usually another 40-50p and then random carbs). On the one hand, this has not hurt me. On the other, it has not helped me. But it is nice to know that it might be a sustainable "maintenance" lifestyle for me.
But this coming week, I am going to have to actually measure stuff out to ensure that I am eating enough. According to Keifer's chart I should be aiming for 700c post-workout. I think I will go for about 400, and mostly clean (potatoes, rice, etc). I'll see how I do.
Today (Saturday) is an off-day. However, I skipped out on a meal yesterday, and I woke up crashed. So I might have a cheat meal for my first meal of the day.
Waist: 36.125 (--)
Arm: 16.5 (+0.125)
Thigh: 20.5 (--)
Calf: 15.125 (--)
Right. So. The "just eat as much as I feel I need post-workout" concept obviously is not working. This past week I measured out my pre-workout meals (roughly 40-50p + 15f each), then ate whatever I wanted post-workout (usually another 40-50p and then random carbs). On the one hand, this has not hurt me. On the other, it has not helped me. But it is nice to know that it might be a sustainable "maintenance" lifestyle for me.
But this coming week, I am going to have to actually measure stuff out to ensure that I am eating enough. According to Keifer's chart I should be aiming for 700c post-workout. I think I will go for about 400, and mostly clean (potatoes, rice, etc). I'll see how I do.
Today (Saturday) is an off-day. However, I skipped out on a meal yesterday, and I woke up crashed. So I might have a cheat meal for my first meal of the day.
Saturday, August 11, 2012
2012-08-11 Check in [210.6 @ 36.125]
Mass: 210.6 (+2.7)
Waist: 36.125 (--)
Arm: 16.375 (--)
Thigh: 25.0 (--)
Calf: 15.0 (-0.125)
So, this was unexpected. Up 2.7# with no waist shift? oookayyy....Well, I had stated that I was going to work on leaning down. But I believe I will run with this for another week and see how things go. I know how to shed weight easily, but if I can gain a lot of mass without having my waist shift much, I will keep going. After all, it is much easier to be muscular and lean with more muscle on my body.
Waist: 36.125 (--)
Arm: 16.375 (--)
Thigh: 25.0 (--)
Calf: 15.0 (-0.125)
So, this was unexpected. Up 2.7# with no waist shift? oookayyy....Well, I had stated that I was going to work on leaning down. But I believe I will run with this for another week and see how things go. I know how to shed weight easily, but if I can gain a lot of mass without having my waist shift much, I will keep going. After all, it is much easier to be muscular and lean with more muscle on my body.
Tuesday, August 7, 2012
Diet Thoughts
Thoughts for melding Kiefer's carb backloading with Shelby's carb
cycling. Why? Mostly to drop some fat while not sacrificing muscle.
For specific reasons:
1. I like the concept of back-loading (carbs post-workout only), but I do better with more structure.
2. I feel better at a lower body fat. Both physically (lower back is not as sore/tight) and ego-wise (look prettier).
3. With the back-loading concept, my food intake during the first part of the day is pretty similar regardless of which type of day I am on. So if I am fragged or don't feel like lifting I can merely avoid evening carbs, add in some fats, and I will be fine on food intake. Alternately, if I feel up to lifting and was not planning on it, I just have to ditch my evening fats and have carbs.
4. Having a lot of carbs post-workout makes me happy and feel better (no hunger issues)
5. The amount of carbs/food should mesh well with my 5/3/1 Boring But Big lifting routine.
So, general thoughts:
1. maintain the concept of "carbs post-workout"
2. measure out quantities of food
3. go through a "break in" week of purely low-carb days (running until 8/17)
4. have designated high/medium/low days based upon workout & progress
Low days - 250g P + 50g F + 0g C = 1450 kCal
Medium - 200g P + 30g F + 200g C = 1870 kCal
High - 200g P + 0g F + 400g C = 2400 kCal
No lifting = Low
Upper body = medium
legs = high
With my funky lifting schedule, this will give me a varying number of high/medium/low days each week.
Cardio will be an "as needed/as desired" thing. Mostly, if I am bored I will go for a walk. I might include a weight vest, or I might just wander for a few miles. If I need the boost, I will try to run occasionally.
1. I like the concept of back-loading (carbs post-workout only), but I do better with more structure.
2. I feel better at a lower body fat. Both physically (lower back is not as sore/tight) and ego-wise (look prettier).
3. With the back-loading concept, my food intake during the first part of the day is pretty similar regardless of which type of day I am on. So if I am fragged or don't feel like lifting I can merely avoid evening carbs, add in some fats, and I will be fine on food intake. Alternately, if I feel up to lifting and was not planning on it, I just have to ditch my evening fats and have carbs.
4. Having a lot of carbs post-workout makes me happy and feel better (no hunger issues)
5. The amount of carbs/food should mesh well with my 5/3/1 Boring But Big lifting routine.
So, general thoughts:
1. maintain the concept of "carbs post-workout"
2. measure out quantities of food
3. go through a "break in" week of purely low-carb days (running until 8/17)
4. have designated high/medium/low days based upon workout & progress
Low days - 250g P + 50g F + 0g C = 1450 kCal
Medium - 200g P + 30g F + 200g C = 1870 kCal
High - 200g P + 0g F + 400g C = 2400 kCal
No lifting = Low
Upper body = medium
legs = high
With my funky lifting schedule, this will give me a varying number of high/medium/low days each week.
Cardio will be an "as needed/as desired" thing. Mostly, if I am bored I will go for a walk. I might include a weight vest, or I might just wander for a few miles. If I need the boost, I will try to run occasionally.
Saturday, August 4, 2012
2012-08-04 Check In [207.9 @ 36.125] - Start Carb Back Loading
Mass: 207.9 (+4.6)
waist: 36.125 (+0.625)
Arm: 16.375 (+0.125)
Thigh: 25.0 (+0.375)
Calf: 15.125 (+0.125)
Well, July was a waste. I got through the Carb Back Loading prep phase, and then promptly died.
On the 9th, I had an abscess begin to appear in my right glute. That knocked me down & out for a couple of weeks. It wasn't until the 23rd or so that I could move well enough to exercise. And for the first week of the infection I was bed-ridden. Then on the 26th I went to Colorado, returning on the 30th. The remainder of this week (July 31st - Aug 3rd) I have been absolutely fragged out.
So in summary, practically no exercise, horrible eating habits, and just a lump all month.
Starting today I will begin carb backloading. Skipping the prep phase, and just going straight into the actual program. If it does not go well, then I might go through the prep phase again.
waist: 36.125 (+0.625)
Arm: 16.375 (+0.125)
Thigh: 25.0 (+0.375)
Calf: 15.125 (+0.125)
Well, July was a waste. I got through the Carb Back Loading prep phase, and then promptly died.
On the 9th, I had an abscess begin to appear in my right glute. That knocked me down & out for a couple of weeks. It wasn't until the 23rd or so that I could move well enough to exercise. And for the first week of the infection I was bed-ridden. Then on the 26th I went to Colorado, returning on the 30th. The remainder of this week (July 31st - Aug 3rd) I have been absolutely fragged out.
So in summary, practically no exercise, horrible eating habits, and just a lump all month.
Starting today I will begin carb backloading. Skipping the prep phase, and just going straight into the actual program. If it does not go well, then I might go through the prep phase again.
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