Weekend Update

I’m going to have to wait until Tuesday to get a phone that I’ve been waiting for since last week Wednesday. I won the auction for my very own Samsung Galaxy Note last week but for some reason, paypal would not allow me to make an instant payment. I thought it was because there were some uncleared items in my account. However, even after they posted on that Friday, I still was not given the option for an instant payment. So I went ahead with an e-check which was scheduled to clear this Wednesday. I’d assumed the seller would ship on Wednesday, however it would appear that he did not. Despite messages from myself, paypal, and ebay, he did not ship until today, when I sent yet another message asking for a tracking number.

Moving to other things, I’ve been on my 1000 calories a day diet since the start of February and I may have reached a plateau with my weight loss. My strength gains have also started to slow down and the slowdown seem more limited by my nutrition than other factors. Working with formulas suggested by Andy Morgan here which follows Martin Berkhan’s leangains protocol , I’ve decided to end my 1000 calories per day diet two weeks early and switch to a protocol that attempts to satisfy the macronutrient requirements for Andy’s cutting formula. Based on my body composition at the beginning of March (and change from this Sunday), I will decide whether to continue it through March or make adjustments as needed.

According to his calculator, my BMR (using an activity multiplier of 1) is about 2008.64 (I round that down to 2000). Using that as my base, I’m on the +10%/-35% split for training and rest days. I’ve also decided (independently of the change in diet) to reduce my training sessions to 3 days a week from every other day as I’ve been doing for the past two weeks. I may increase that based on how my workouts feel between now and March. Planning my meals is going to require a bit more work, since I’m now more focused on hitting macronutrient levels, rather than caloric ones. But I think, after the first week, I’ll have a better intuition or at least preference for where I get my low fat carbs. Picking low fat low carb food is easy – after doing Atkins, you have a pretty good grasp of that.

Anyway, in case I don’t update this blog to coincide with my video tomorrow, here are the stat changes from two weeks ago:

  • Weight: 198.6lbs -> 194lbs
  • Bodyfat: 21% -> 19.8%
  • Bench press: 185 x 5 -> still at 185
  • Squat: 250 x 5 -> 275 x 3
  • Deadlift: 295 x 5 -> 340 x 2

 

Leangains: First Week in Review

So, today was my final workout day in my first week of leangains. My primary workouts are the bench press, squat, and deadlift and I’ll be using my final top sets from this week to establish my starting strength baseline:

  • Bench press: 185 x 5
  • Squat: 210 x 5
  • Deadlift: 245 x 5

I’m kinda surprised by my deadlift. In fact, it feels like what is going to be my initial limiter on the deadlift is my grip strength. So far, I’ve been using an underhand grip. I think sometime near the end of next week, I may switch to a mixed grip to increase my grip ability so I can continue progressing with the deadlift. Though I’ll need to start working in some grip strengthening exercises in the meantime.

Today’s bench press sets are a bit disappointing. Part of the issue today was that I was working in with someone, rather than alone, so did not take as much time to rest in between sets as I would when alone. Still, I’m starting to think my progression on the bench press may end up being slower than I anticipated.

One thing that I’ve noticed is that on my workout days, the workout seems to abate my hunger. Within a few hours of my eat window on my workout days, food starts to crowd my mind. Also, regardless of which day, now on the leangains intermittent fasting protocol, whenever I’m about to eat – though apparently this only happens with food that I must chew (not protein shakes or anything I drink), I salivate a lot when the “move food from bowl/plate to mouth command” starts being executed.

Starting The Lean Gains Approach

So this week, I’ve started the leangains approach to dieting and exercise. Really, it’s not so much dieting as it is changing the time periods where I eat my normal food amounts. Though in my case, I am eating around 1000 calories a day, so I specifically am on a diet. The exercise approach calls for low volume high intensity compound exercises. The diet approach calls for a 16/8 intermittent fasting method of eating where one eats during an 8 hour window, then does not for the next 16 hours. There are a few other odds and ends to the lean gains approach which I only realized yesterday that I’ve been leaving out. Specifically, my fasted workout pre-workout supplementation. So, I will have that fixed by my next workout tomorrow.

One thing that stands out from lean gains, which I’ve already started doing, is setting goals and tracking one’s progress in the gym. I’ve changed my primary routines to squats, deadlifts, and bench presses. I may add in weighted chin ups later to my gym workout, for now I just do the chins at home. Aside from the bench press, I hadn’t done any of the others in the gym until either this week, or shortly before the Christmas break. And even the bench press, until this week, the last time I’d done any non-machine presses was over a year ago. Despite all that, while I’m going to log my starting weights at each exercise starting with this week, I think for the purposes of monitoring my progress, I will consider my true start to be my current levels at the end of this week.

Why you may ask? Well, since I’ve not done squats or deadlifts, my initial results at those workouts will be much lower than my actual strength. So using the results from my first exercise would portray a much larger than actual increase in strength. In my first go at deadlifts, I went from 135lb sets to 195lb. I will likely increase by another 20-40lbs tomorrow. So even choosing 195lbs as my starting best would still skew the numbers too much.

My current plan is to stay on lean gains through the end of February, then make a decision on continuing for another two months (before then deciding on continuing for the rest of the year). My first checkpoint will be at the end of January. I’ll evaluate where I am strength, weight, and fat-wise, and decide whether I want to try to drastically increase my fat loss at the potential cost of strength or continue at my current pace through February. Strength-wise, assuming that I’m able to increase, not just maintain strength, I actually expect to reach (or exceed) 280lbs on squats and deadlifts and 230lbs on the bench press. Then if I continue through April,  325lbs on squats and deadlifts and 265lbs on the bench press. My stretch goal by the end of the year is 400lbs on squats and deadlifts and 325lbs on the bench press. Writing it all down seems ridiculous now, pretty much doubling my current strength on all those items, but those are my goals and I’m going to stick to them.

Beyond strength goals, I want to be at 10% bodyfat by the end of April and 5-8 by the end of the year. Aesthetically, I want nice 6-pack abs while not being ridiculously skinny. I expect it will be tough, until I start seeing results, I’m going to be too obsessed over whether things are working, what I’m eating, if I’m pushing myself enough in the gym, not to mention dealing with stress from school and life. I’ve also wondered if this is a backup plan for my sanity – having something else to succeed at so if things go bad with school, I’m not a complete failure at life. So, no pressure me. . . no pressure.