Weekend Update Anew

So I’ve put up a new video which pretty much details my progress though I’ll summarize a bit here.

As I mentioned, I’ll be updating my macronutrient values to reflect the updated activity multiplier. After some thought, I’ve decided to use an activity multiplier of 1.375 instead of 1.5. Also, I’m using Andy Morgan’s cut ratio of +10/-35 for my training day / rest day split though one way to update this in the future is to switch to a more drastic level of -10/-30 which is actually closer to what I was doing but gives me more calories on my rest days while maintaining almost the same weekly deficit. My goal is by this Saturday (the powerlifting meet) to be deadlifting 400lbs, squatting 300lbs, and benching 200lbs. I’m pretty confident that all of those targets are reachable.

Strength recap, numbers are two weeks ago -> last week -> now:

  • Bench press: 185×5 -> 190×2 -> 195×2
  • Squat: 275×3 -> 275×5 -> 290×2
  • Deadlift: 340×2 -> 340×4 -> 375×1
  • Chinup: +30×7 -> +40×7 -> +50×5

I’m pretty happy with the strength increase though I’d really like to see renewed fat loss. I’m going to try my updated macros for two weeks. If it goes well, then I can stick with it through the rest of March. Otherwise, I’ll need to start figuring out ways to tip the scales back towards burning fat (I’m thinking of starting EC supplementation – but will hold off on this till after the powerlifting meet).

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