Training Update & Results – Sept to Nov ’10
December 3, 2010
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For those of you who are relatively new to the blog and my training updates…
I started here at 158 lbs.
In 7 weeks I got to 148 lbs and much better body composition.
In 10 weeks I dropped to 145 lbs and reached a body composition I was comfortable with.
It’s been 2 months since my last results post and I wanted to give you guys a quick update on where I am. I know I talk too much… so I better be walking the talk right?
Here is the scoop on what I’ve been eating and how I’ve been training for the last 8 weeks.
- Intermittent fasting (Leangains protocol) all the way! I get all my calories between ~1pm and ~9pm. I fast rest of the time. (Blog post on fasting coming up soon)
- 80-85% real foods. I do some whey protein everyday. Cottage cheese rarely.
- Weight training days: Moderate carb, low fat, moderate protein. Total calories ~ 2200-2500 (eyeballing); ~200 grams of protein.
- Conditioning/Rest Days: Low carb, moderate fat, moderate protein. Total calories ~ 1700-2000 (eyeballing); ~ 200 grams of protein.
- Cheat meals: Once in 2-3 weeks. (PS: When I cheat, the meal is anywhere from 2000-3000cals in one sitting.)
- Supplements: Fish oil, Multi-vitamin, Vitamin D3, Magnesium, Whey Protein
- I lift in a completely fasted state (15 hrs of fasting + 10gms BCAAs 10-15mins before lifting)
- I did a modified version of Martin Berkhan’s fat loss template. Martin recommends some machine based exercises which I’m not a fan off and so those exercises were changed. Martin also recommends only walking on non-workout days. You can read more about Martin’s training methodology here at Richard’s Free The Animal.
- 3 days a week of strength training. 40-50 min sessions. High intensity. Low volume.
- I did some conditioning workouts aimed at improving work capacity. No crossfit type puking workouts. All my conditioning workouts were either moderate intensity and long (20-30 mins) or super high intensity and short (3-7 mins).
- I also did a bunch of skill related training (handstands, max planks, planche training etc.)
- Yoga once a week.
- Also did an early AM running progression every morning for 3 weeks which helped me set a 5k PR by a huge margin. A blog post on that is coming up.
In my last update post I had mentioned the following as next steps and I stuck to them pretty well.
- End leaning cycle: I’m comfortable with this level of leanness. Chasing lower than current body fat levels requires that I make some diet and health related sacrifices which I am not willing to make right now. Continuing to lean out will also result in affecting my athletic performance negatively which is not desirable.
- Focus on performance: Specifically strength, strength endurance and speed.
- Maintain food quality. Increase food quantity. Add-in starchy vegetables post workout for faster recovery.
- Increase training volume (probably a 5 x 5 protocol) and hit each major body part at least twice a week (HFT)
Body Composition Results:
- Starting weight – 145-146 lbs. Current weight – 149-150 lbs.
- Body fat – I don’t measure body fat % because it’s just a stupid number which is mostly very inaccurate and doesn’t mean anything unless you’re a competing bodybuilder and I’m certainly not. But from the comparison pictures, it looks like I have gained some size (the 3-5 lbs weight can) and lost fat. That’s pretty awesome considering the after picture was taken right after 3 days of sugar filled gluttony for thanksgiving.
Before: Sept 26th ’10 After: November 29th ’10
Though my numbers are not mindbogglingly awesome they’re not too bad considering my bodyweight and lifting experience. The important thing is that I keep training and I’m confident I’ll put up some pretty impressive numbers with time.
- Deadlift – 225 x 5 lbs to 275 x 5 lbs (22% improvement)
- Back Squat – 165 x 5 lbs to 195 x 5 lbs (18% improvement)
- Weighted Dips – BW+15 x 6 to BW+40 x 6 (19% improvement)
- Weighted Pullups – BW+15 x 6 to BW+35 x 6 (16% improvement)
- Bench Press – 125 x 6 lbs to 135 x 6 lbs (8% improvement) [Weak lift. Needs work.]
- Shoulder Press – 80 x 6 lbs to 90 x 6 lbs (12.5% improvement) [Weak lift. Needs work.]
I didn’t do much endurance work in the last couple of months but…
- I set a 5k PR @ 23:21 (previous best was 25:xx)
- I set a 400m PR @ 76 seconds (previous best was 83 seconds)
- I worked up to a max plank of 190 seconds (Got bored of doing it everyday and stopped. Will get on it again.)
- Continue strength progression. My squat needs some serious work. So lots of squatting coming up.
- Stick to current diet.
- Both my presses seem to have stalled (with very little improvement) and I can see I am starting to stall on the other lifts too. So I’m going to change my training program. Same lifts but different sequencing and slightly different set x rep. I’ll write more about this in the next update.
- Train for 5 unbroken one arm push-ups.
- Train for one arm pull-up.
- Train for pistols a.k.a one legged squat.
- Mobility work everyday.
- 50 lbs on the deadlift in 8 weeks with ~4 lbs BW increase and possible fat loss is bloody amazing! I’m super thrilled with this!
- My pressing movements seem to be super weak while my pulling movements seem to progress fine. This could be a result of my broken elbow. I need to figure it out though.
- Overall I’m around the Intermediate Zone according to strength standards which where I should be for my lifting experience. Consistency is the key!
- A word about Martin – He talks like he knows everything. Thing is he does know everything he talks about.His training has worked wonders for me and others and I urge you to read his blog for some fantastic information.
- Notice how I did a fat loss training protocol but gained size? It’s all about the diet people! Figure that out and you’re 90% there.
What did you do in the last couple of months that made you stronger… faster… leaner or just plain awesomer?