I ate slightly more calories this week, a total deficit of 6000 calories. I lost 1.5 pounds which is just what would be expected. I may need to add more an additional carb up day, I did a 10K run yesterday and it took 55:00, and felt harder than it should have. It might be my shoes though. I'm going to try just eating rather than tracking everything for a week and see what happens. Also I seem to be losing muscle, I think I need more protein overall: 200 grams a day seems to be key.
Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
Jan 19 weight: 183.5 pounds @ 18.0% bodyfat 151# lean mass
Jan 26 weight: 182.0 pounds @ 17.5% bodyfat 150# lean mass
Monday, January 26, 2009
Friday, January 23, 2009
FitDay
Track everything you eat and all of your activity with easy to use software.
This is the best nutrition tracking software out there, and version 2 just came out.
Monday, January 19, 2009
Anabolic Diet Week 3 Weigh-In
DO-WIN Weightlifting Shoes On Sale! Click HERE.
Click on "Oly Accessories" on left side of page.
Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
Jan 19 weight: 183.5 pounds @ 18.0% bodyfat 151# lean mass
This week indicates a massive loss of muscle mass, but I suspect that it is simply the margin of error of my bioelectric impedance scale. I look trimmer, I fit into my motorcycle jacket on the "slim" setting (it is 3-way adjustable) and I deadlifted 380# this week, not far off my all-time best at a bodyweight of 193. Also I had alcohol Sunday, which may throw off the scale. First booze in 3 weeks, and I'm healthy enough that it did not throw me too badly, but I definitely don't feel as crisp as I have lately. Not really worth it.
Caloric deficit for week = 8000
Thursday, January 15, 2009
Great Rip Quote
Axle Press
Ironmind Applon's Axle
This is a very important quote from Rip's new book "Strong Enough"
"Your appearance when fit is almost entirely a function of your genetics, which are expressed at their best only when training is at its highest level, and the is level is only obtainable from a program based on an improvement in your performance in the gym of on the field. And the best improvements in the gym occur when participating in a program that looks more like performance athletics-- the kind of training done by competitive athletes - than one that looks like waving your arms and legs around on a machine or slowly rolling around on the floor".
"Strong Enough" pp 118
Wednesday, January 14, 2009
Nothing to report
Posts are getting a bit repetitive. I'm in the groove of the anabolic diet, and I will report on days of interesting workouts, and give results on Mondays. That is all.
Monday, January 12, 2009
CrossFit East Bay "Cult" T-Shirts available
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CrossFit East Bay T-Shirts are available two styles:
Both are high-quality, wicking technical fabric shirts suitable for high-intensity exercise.
T-Shirts are black with red logos:
Out of stock items (struck through) can take up to six weeks to deliver (they have to be printed in a batch)
Back;
Front (small logo);
Purchase instructions: use Google checkout button below to pay for shirt(s). For pickup in Oakland no futher action is needed. For shipping in the USA use the payment button at the bottom of the list to pay the domestic shipping fee. For shipping worldwide, use the payment button at the bottom of the list to pay the international shipping fee.
Please include your name and address in the comments field. Allow 2-3 weeks for delivery.
Anabolic Diet Day 13
Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
8500 calorie deficit so this is very close to what it should be, anything lost from this point on will not be water weight.
2.00 pounds: bodyfat
0.25 pounds: muscle
1.00 pounds: water
Not much measurement change from my data-point sites (little bit lost from "love handle" area and hips), but as in past, I seem to lose weight elsewhere first (arms, chest legs) before I can make a dent in the mid-section. Satisfactory.
Workout:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
C2B pull-ups, 36:30, brutal.
OHS 15-5-5-5
115-155-155-155-155
Calories: 2100
Protein 183
Carb 69
Fact 117
Negative caloric deficit 656
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
8500 calorie deficit so this is very close to what it should be, anything lost from this point on will not be water weight.
2.00 pounds: bodyfat
0.25 pounds: muscle
1.00 pounds: water
Not much measurement change from my data-point sites (little bit lost from "love handle" area and hips), but as in past, I seem to lose weight elsewhere first (arms, chest legs) before I can make a dent in the mid-section. Satisfactory.
Workout:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
C2B pull-ups, 36:30, brutal.
OHS 15-5-5-5
115-155-155-155-155
Calories: 2100
Protein 183
Carb 69
Fact 117
Negative caloric deficit 656
Sunday, January 11, 2009
Anabolic Diet Day 12
I finished my marathon AFFA course/tests today, came home at 4 and slept from 6 to 11:30PM. Now my sleep and eating cycles are screwed up. After yesterday's carb-up, today I was strikingly not hungry, just the opposite of what I would usually experience, so perhaps it is true that this diet performs as advertised: keeping one in fat burning, and allowing one to accumulate enough glycogen to support performance. Next week, if all seems right, I will try a two day, or perhaps 36-hour carb up.
Calories: 1200
Protein: 140
Carbohydrate: 24
Fat: 62
Negative Calorie Balance:2100
Calories: 1200
Protein: 140
Carbohydrate: 24
Fat: 62
Negative Calorie Balance:2100
Saturday, January 10, 2009
Anabolic Diet Day 11
Another super-busy day. I did my high-cal/carb-up day, and unlike last week, I really went for it, mashed potatoes, pasta, etc. I have really gotten out of the habit of eating carbs, I cannot seem to eat more than a zone-ish 150 carbs, despite that I feel rather full and tired now.
Calories: 2300
Protien: 190
Carb: 145
Fat: 110
Negative Calorie Balance: 550
WOD
100 1.5P KB Hang Snatch
7:16
Calories: 2300
Protien: 190
Carb: 145
Fat: 110
Negative Calorie Balance: 550
WOD
100 1.5P KB Hang Snatch
7:16
Friday, January 9, 2009
Anabolic Diet Day 10
Another super-busy day.
Today was the first day I felt a real performance decrease, or at least lack of increase. This is only one data point, so I need to wait for the next heavy workout, but I suspect I need 30-100 G of carbs before/during the heavy WODs, which is part of the Anabolic Diet. Too bad I can't use "Blue Thunder" because of the No-Sugar challenge, it would work great. I may move my carb-up days to the day before and of the heavy day.
Back Squat 5-5-5
270 (fail 3 reps) 270 (fail 2 reps) 245 (fail 5 reps not RX weight)
Deadlift 1x5
375 (fail 0 reps)
I was really rushed and tired, but I suspect I am a bit starved. I'm really happy with the weight loss, so I'm going to try and tweak this just a bit and see if I can keep losing fast and still get stronger.
Calories: 1900
Protein: 220
Carb: 65
Fat: 90
Negative Calorie Balance: 1307
Today was the first day I felt a real performance decrease, or at least lack of increase. This is only one data point, so I need to wait for the next heavy workout, but I suspect I need 30-100 G of carbs before/during the heavy WODs, which is part of the Anabolic Diet. Too bad I can't use "Blue Thunder" because of the No-Sugar challenge, it would work great. I may move my carb-up days to the day before and of the heavy day.
Back Squat 5-5-5
270 (fail 3 reps) 270 (fail 2 reps) 245 (fail 5 reps not RX weight)
Deadlift 1x5
375 (fail 0 reps)
I was really rushed and tired, but I suspect I am a bit starved. I'm really happy with the weight loss, so I'm going to try and tweak this just a bit and see if I can keep losing fast and still get stronger.
Calories: 1900
Protein: 220
Carb: 65
Fat: 90
Negative Calorie Balance: 1307
Thursday, January 8, 2009
Anabolic Diet Day Nine
Very busy day today, not much time to post. I'm getting nasty leg cramps from the ultra-low carb protocol. I need a potassium supplement.
Calories: 2100
Protein: 195
Carb: 45
Fat: 120
Negative Calorie Balance = 600
Calories: 2100
Protein: 195
Carb: 45
Fat: 120
Negative Calorie Balance = 600
Wednesday, January 7, 2009
Anabolic Diet Day Eight: The Search For Sugar
Sugar-Containing Foods
I'm doing the CFEB 30-Day No Sugar Challenge. This is not hard for me, I don't have a huge sweet tooth, however it is a pain in the ass, I cannot quite believe all of the items that have sugar in them, it's outrageous and unnecessary. Roasted chickens at the supermarket? WHY would you put sugar in a CHICKEN?? It is mystifying. Anyway I went through my kitchen and threw out everything with sugar in it. I am certainly going to be checking labels more carefully in the future!
Food:
Calories: 1950
Protein: 175
Carbs: 45
Fat: 95
Negative Calorie Balance: 1350
Workout:
None really, ran a mile or so as part of my coaching
Monday, January 5, 2009
Anabolic Induction Day 7: Results
Starting weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Ending weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Very satisfied with this, although based on my careful tracking this week, using FitDay, in the last six days I have created a caloric deficit of 9000 calories. This would suggest losing 2.5 pounds, not 5 as is the case, so I believe the breakdown of weight loss is as follows:
2.25 pounds: bodyfat
0.25 pounds: muscle
2.50 pounds: water
Those are absolutely stellar results and are exactly in line with Dr. DiPasqules claim that this diet will yield losses of 90% bodyfat 10% muscle mass, along with significant water weight in the first few weeks. This is doubly impressive as I had 200 g of carb yesterday in the loading phase, and experienced no bloat, suggesting I'm still strongly in fat-burning mode. In addition, I am continuing to perform at a high level in both strength and Metcon workouts.
Finally, my waist went from 37.25 to 36.0, and since my hip is 38 inches, this gives me a ratio of .94, in the healthy range. I realized recently that I don't hold the dangerous kind of abdominal fat. Even at my present, quite fat, body comp, I can see my upper abs. I am, however cursed with holding large amounts of fat on the hips: "love handles", measurement at the bellybutton is 38 inches. As I have written here before, even at 10.5% bodyfat, I still have them: I can have a six-pack and love handles at the same time. I am more determined than ever to get to a healthy body comp and investigate cosmetic surgery options, and the haters can go f themselves.
Food:
Calories 1850
Protein 175
Carb 45
Protein 105
Negative Calorie Balance 1450
Workout:
OHS 15-5-5-5
110-155-155-155
Bench Press 5-5-5
210-210-210(fail 4, nearly tore pec, scary)
Climbed 11a!
Ending weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Very satisfied with this, although based on my careful tracking this week, using FitDay, in the last six days I have created a caloric deficit of 9000 calories. This would suggest losing 2.5 pounds, not 5 as is the case, so I believe the breakdown of weight loss is as follows:
2.25 pounds: bodyfat
0.25 pounds: muscle
2.50 pounds: water
Those are absolutely stellar results and are exactly in line with Dr. DiPasqules claim that this diet will yield losses of 90% bodyfat 10% muscle mass, along with significant water weight in the first few weeks. This is doubly impressive as I had 200 g of carb yesterday in the loading phase, and experienced no bloat, suggesting I'm still strongly in fat-burning mode. In addition, I am continuing to perform at a high level in both strength and Metcon workouts.
Finally, my waist went from 37.25 to 36.0, and since my hip is 38 inches, this gives me a ratio of .94, in the healthy range. I realized recently that I don't hold the dangerous kind of abdominal fat. Even at my present, quite fat, body comp, I can see my upper abs. I am, however cursed with holding large amounts of fat on the hips: "love handles", measurement at the bellybutton is 38 inches. As I have written here before, even at 10.5% bodyfat, I still have them: I can have a six-pack and love handles at the same time. I am more determined than ever to get to a healthy body comp and investigate cosmetic surgery options, and the haters can go f themselves.
Food:
Calories 1850
Protein 175
Carb 45
Protein 105
Negative Calorie Balance 1450
Workout:
OHS 15-5-5-5
110-155-155-155
Bench Press 5-5-5
210-210-210(fail 4, nearly tore pec, scary)
Climbed 11a!
Sunday, January 4, 2009
Anabolic Induction Day Six
Today I did the carb-up phase, but did not go nuts. I ate more like I would on a normal "Zone" day. I did have a few plain pancakes for breakfast, but they turned out not to be much of a high-carb source, according to FitDay. Oh, well, I can't have more for a month unless I make them myself as I am starting the CFEB 30-Day No Sugar Challenge at Midnight. Along those lines I finished my TJ's hot sauce that I was surprised to see had sugar in it, as well as some TJ's Frozen Broccoli/Water Chestnut with Sauce that has a bunch of sugar as well. I also had some low-carb ice cream-ish thing with berries and granola.
Calories: 2250
Protein: 150
Carb: 195
Fat: 90
Negative Calorie Balance: 950
Workout:
(Unplanned)
Firebreather's WOD from CFEB
For Time:
100 Kettlebell Swings 2.0P
7:11
Brutal.
Calories: 2250
Protein: 150
Carb: 195
Fat: 90
Negative Calorie Balance: 950
Workout:
(Unplanned)
Firebreather's WOD from CFEB
For Time:
100 Kettlebell Swings 2.0P
7:11
Brutal.
Saturday, January 3, 2009
Anabloic Diet Induction Day Five
No workout today, lots of coaching. I felt really good, but I overdid it on carbs, almost all from vegetable sources though. 65 g, should really keep it to 50 g.
Food:
Calories 1650
Protein 173
Carb 65
Fat 80
Negative Calorie Balance 1500
Food:
Calories 1650
Protein 173
Carb 65
Fat 80
Negative Calorie Balance 1500
Friday, January 2, 2009
Anabolic Diet Induction Day Four
I was extremely hungry last night: my last mini-meal of green beans, Gouda and one egg I obsessed over like a castaway looking at dwindling rations. It was hard to sleep. I woke up today quite tired, and feared I was over-trained/under-recovered/underfed. After a healthy dose of Coffee, I felt better and after my first client I worked out.
Workout:
Hang Power Clean 3-3-3
155-155-155
Back Squat 5-5-5
265-265-265
Deadlift 1-1-5
385-405(fail)-370
Deadlifts were ugly and at the limit. It's weird that I can pull 370x5 which would be predictive of a 416 DL, but I just cannot get 405 past my knee. It might be mental. I'm just going to start putting 5 pounds on the 1RM and I should hit it in one month with any luck. I did hit all my other targets though. I forgot to do the rack-pulls.
Food:
Calories 1870
Protein 220
Carb 46
Fat 88
Negative Calorie Balance 1400
This is pretty awesome, on this scheme I am certainly losing bodyfat and getting stronger at the same time, it is hard to know how long this might last though.
Workout:
Hang Power Clean 3-3-3
155-155-155
Back Squat 5-5-5
265-265-265
Deadlift 1-1-5
385-405(fail)-370
Deadlifts were ugly and at the limit. It's weird that I can pull 370x5 which would be predictive of a 416 DL, but I just cannot get 405 past my knee. It might be mental. I'm just going to start putting 5 pounds on the 1RM and I should hit it in one month with any luck. I did hit all my other targets though. I forgot to do the rack-pulls.
Food:
Calories 1870
Protein 220
Carb 46
Fat 88
Negative Calorie Balance 1400
This is pretty awesome, on this scheme I am certainly losing bodyfat and getting stronger at the same time, it is hard to know how long this might last though.
Thursday, January 1, 2009
Anabolic Induction Day 3
Since I have done Atkins recently with a disastrous rebound effect: 180>171>195, I do have an idea of what I can tolerate carb-wise. 30 grams a day is going to leave me in a weakened condition, 50 will keep me in mild ketosis without the punishing effect of ultra-low carb, especially as I am on a fairly severe hypocaloric regimen.
Workout:
5 miles Biking HUGE hills, fixed gear
WOD
"2009"
1 200m run uphill
1 200m run downhill
20 sit-ups
10 push-ups
9 burpees, collect token
5 rounds in 19:11
5 miles Biking hills, fixed gear
Food:
Protein 158
Carb 49
Fat 106
Calories: EXACTLY 1801!
Negative calorie balance = 1900
It will be interesting to see how the lifting goes tomorrow: If I cannot improve I might start drinking a "Blue Thunder" during/after lifting sessions (35 g carb .5 maltodextrin/.5 sugar; 35 gram protein. Hopefully this will not be neccessary.
Workout:
5 miles Biking HUGE hills, fixed gear
WOD
"2009"
1 200m run uphill
1 200m run downhill
20 sit-ups
10 push-ups
9 burpees, collect token
5 rounds in 19:11
5 miles Biking hills, fixed gear
Food:
Protein 158
Carb 49
Fat 106
Calories: EXACTLY 1801!
Negative calorie balance = 1900
It will be interesting to see how the lifting goes tomorrow: If I cannot improve I might start drinking a "Blue Thunder" during/after lifting sessions (35 g carb .5 maltodextrin/.5 sugar; 35 gram protein. Hopefully this will not be neccessary.
Anabolic Diet Induction Day 2
Workout:
New Years Midnight 5K
Protein 186 g
Carb 45 g
Fat 102 g
Calories 1800
Negative Calorie Balance = 1100
New Years Midnight 5K
Protein 186 g
Carb 45 g
Fat 102 g
Calories 1800
Negative Calorie Balance = 1100
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