Protein: Lean beef, poultry, fish, eggs, cottage cheese, protein powder
Carbs: Brown rice, oats, whole wheat bread, veggies, fruits, sweet potatoes, quinoa, corn, couscous
Fats: olive oil, peanut butter, nuts, fish oil, borage oil, flax oil
Next time, do the intervals with 1 minute of walking between each sprint.
Keep workin hard!
How is the training going man?
[quote]Stronghold wrote:
How is the training going man?[/quote]
Excellent!!! I’d planned to give a full update at the end of the week, but glad you asked in the meantime…
Rippetoe’s: The week got off to an excellent start… As in previous weeks, I’ve been able to add some weight to everything, and this time was even able to add five pounds to my military press. The form on my bent over rows is really feeling/looking good now, too. Still at 2x5 for my pull-ups, technically, but I can honestly feel myself gaining strength there. I may be able to report 2x6 by the end of the week…
The REALLY exciting thing to report right now is how I’m doing with my diet. I feel like my biggest problem in the world has finally been solved!!! For so many years I struggled to figure out the best way to lose all that weight, and in the years since have struggled to figure out the best strategy to keep it off. Your little formula of 1800/180/60/135 is just so simple, and actually possible to do every day (without carrying around a notebook and calculator) with the help of FitDay.com. Again, amazing resource! I find myself getting to about mid-afternoon and then entering in “scenarios” to plan what I can eat for the rest of the day. I still have a lot to learn and much room for improvement, but I’m getting very close to my target numbers everyday… And practice makes perfect!
Finally, regarding cardio, again I feel like I’ve finally discovered the right approach with the help of you and the other guys! Instead of beating myself up with long runs every other day, now I’m enjoying walking everyday instead. And the interval training on Saturday will help satisfy my craving for running…
I should mention, too, that a week or so ago (as you’ll recall) I was in a panic that I’d gone from 19.5% BF a month ago to 21.5%. Well, since adopting the new cardio and diet, I seem to have dropped all the way back down to 20% as of this morning. THANK YOU!!
We really must talk supplements sometime… LOL
Good to hear that it is going well. Keep working hard.
Okay, end of Week 4 on Rippetoe’s…
Continuing to make great progress all the way around. Looks like I’ve improved by 20% on my squat in just one month, and most of the other exercises are comparable.
Regarding Chin-Ups (which looks like no progress), I’m actually doing these a LOT better than 4 weeks ago. Back then, I really wasn’t getting more than a few good reps, but went ahead and reported them as 2x5. Today, I got out six excellent ones on my first set, and five and a half on my second. Don’t want to report this as 2x6 until both sets are spotless…
Regarding Hanging Leg Raises: I went ahead and sprung for Mark Rippetoe’s “Starting Strength, 2nd Edition” (if I’m doing this, let’s do it right!). Excellent book, of course! In it, the author states that the Squat is the most important overall exercise, and in the process really emphasizes its core training properties. This may be why he doesn’t mention Hanging Leg Raises (or any other “ab exercises”) in his book, and why the Web site I was referred to that describes the Rippetoe program says that these are essentially optional.
Sure enough, these have been harder to do since I’ve increased my load on squats (and everything else), so I’m backing these off from 3 sets to 2 (like the other body-weight exercises). Should be sufficient, and at 20% body fat (though maybe dropping now?), my abs aren’t showing themselves anytime soon anyway… LOL
NUTRITION QUESTION: Today, somehow I blew my whole macro scheme by getting a Roasted Turkey & Swiss Sandwich at Arby’s. Figured with just two slices of wheat bread, couldn’t have been too bad on carbs. Boy was I wrong… 73 carbs in one stupid little sandwich!! So, now I’m up to 195 for the day (should only be 135 max). So, my question:
What do I do now? Still cap the day (no more carbs, of course) at 1800 calories? Or still go for my 60 grams of fat and 180 grams of protein (currently at 29 and 87), sending my calories up to probably 2100 or more for the day? What’s the best thing to do in this case (short of sticking my fingers down my throat)?
(that last part was a joke, of course)
Okay, nobody’s taking my “supplements” bait, so I’ll just go ahead and post my list and see what you guys think:
Metabolic Drive: As needed to supplement my macros.
Surge: 1 serving (for <200 guys like me) peri-workout.
Creatine: 5g mixed in Surge.
Spike Shooter: One half can before lifting and before walking (so one half can per day).
BCAA’s: 6 morning, 6 afternoon, 6 night on non-lifting days. 6 morning, 18 peri-workout, 6 might on lifting days.
Flameout (fish oil): 2 morning, 2 afternoon, 2 night.
Good multi-vitamin: full daily dose.
No magic pills here, I think just the basics… Does this look okay?
Sounds like things are finally starting to click. Keep it up for at least 6 months and then you may have something good to report…
This stuff takes time. While its good to track lifts and food intake daily, its really the months and months of progress that add up to years that make a visual impact.
I dont know that the rippetoe program is the greatest for fat loss(which is what I think you are doing, havent read the whole thread)… But I could very well be wrong. Stick with it if it is working, the strength gains will be nothing but helpful in the future.
Looks like you are doing very well. Keep working hard. One little slip up isnt going to kill you…but you have to remember that these things add up VERY quickly so consistency is the name of the game here.
[quote]Lonnie123 wrote:
I dont know that the rippetoe program is the greatest for fat loss(which is what I think you are doing, havent read the whole thread)… But I could very well be wrong. Stick with it if it is working, the strength gains will be nothing but helpful in the future.[/quote]
Welcome to the thread! You were really one of the main guys that got me started in the right direction (when it became apparent over on my “Carbolin 19 Trial” thread that I was totally clueless!). So, thank you!
As for my current objectives, I guess I was confused about that as well for awhile but finally decided that adding muscle is absolutely my primary goal. I’ve come to understand that adding muscle and losing fat are essentially two diametrically opposed processes, and staying focused on fat loss for the last few years has only made me “skinny fat”. If I’m ever going to move on from here, I need to let my fears go (remember, I used to be 250 pounds, but am now at 170) and just go for some muscle! Having much, much more fun now… LOL
That said, Stronghold and the other guys in this thread have me on a plan that seems to be controlling the fat situation while I make progress with Rippetoe’s (some light cardio as opposed to none at all). This is no doubt slightly compromising my “muscle gains” but since my tendency is to put on fat so easily this is probably the sane approach. To clarify, the goal is to add as much muscle as possible without the fat getting totally out of control.
[quote]Stronghold wrote:
Looks like you are doing very well. Keep working hard. One little slip up isnt going to kill you…but you have to remember that these things add up VERY quickly so consistency is the name of the game here.[/quote]
“One little slip up”? Dude, I’m a total perfectionist!! LOL
Seriously, I’d like to get my macros 100% on target every single day, but, admittedly, this is proving to be on the challenging side. Case in point: Today, I took my pregnant wife to Red Robin for lunch and figured it would be safe to order a Fajita Fiesta Pollo Chicken Salad. Long name, sure, but figured it was essentially just a chicken salad. But check it out: 1238 calories, 85 fat, 67 carbs, 52 protein. Great on protein, of course, but the other numbers just wrecked my day!! Oh, well, glad it was a lifting day…
My plan, of course, is to get better and better all at all of this with each passing day. My commitment level is finally at 100% on all points, and the good, solid plan you’ve helped me to get on is really what’s made the difference!
Speaking of which, check out my lifting progress for the week (above)… Seem to be getting stronger!
I’ll be keeping tabs on you, boss. I’ve been slipping a bit myself and have vowed to make Summer to most productive 3 months of training ever. Lets see if we cant keep a little correspondence going here and motivate each other.
Question for Stronghold:
Doing great, man (I’ll post this week’s progress after my workout this afternoon), but wondering more and more about the diet you have me on. As a reminder, you put me at:
1800 calories
180 protein
135 carbs
60 fat
This feels good and is certainly way better than the 1200 calories I seemed to be doing before (LOL). Also, my muscles look a little bigger than before and my belly looks a little less fat. However, the scale says I’ve been at about 169 pounds and 20% BF for the past few weeks (no change in either direction at all). Maybe this is cool, but I just noticed this on another thread:
[quote]dre wrote:
I’ve decided after much soul searching that I need to get really strict with my diet. I am going to start counting everything I put into my body. I know I said I don’t think it mattered and I wasn’t going to worry about it, but damn it, I need to.
Eventually I’d like to get on a TKD plan but for right now I think I’m just going to log my carbs and see how I do.
Here’s what I’m thinking for my breakdown. Bodyweight is currently 235lbs.
training days
3500 calories
350g protein
175g carb
155g fat
non-training days
3000 calories
350g protein
100g carb
133g fat
[/quote]
I seem to be noticing this everywhere:
Other guys are doing a lot more calories than I am. I know that every case is different, and me being a former fatty (and still very prone to get fat), a beginner lifter, 40 years old, etc., etc.,
I’m assuming that the 1800 calories you have me on is “perfect”. Just want to revisit this to make sure that this really is the ideal for me to add some muscle while minimizing potential fat gain…
(sorry… always over-thinking… LOL)
What we are looking at for you is to slowly improve your body composition. Your calories are low because we want you to have just enough to cover your caloric needs. If you feel like the fat loss has stalled, I want you to do a few things things:
Do you look different? That means changes are taking place.
[quote]Stronghold wrote:
What we are looking at for you is to slowly improve your body composition. Your calories are low because we want you to have just enough to cover your caloric needs. If you feel like the fat loss has stalled, I want you to do a few things things:
Do you look different? That means changes are taking place.[/quote]
I was kind of hoping you’d respond like this… My concern was that you might just “react” to my question by automatically changing the program you have me on (by increasing my calories, for example). You keep proving that you really know how to train guys like me! LOL
That said, are we focusing more on fat loss right now or more on muscle gain? Or both?
I’ve noticed on other threads that “don’t look at the scale, look in the mirror” seems to be common wisdom among the experienced guys. And, no doubt about it, my scale is at least a little confused! I definitely look a bit more muscular and a bit more lean than a month and a half ago.
I’ve been remaining 100% faithful to the whole program (diet, lifting, cardio and supplementation [though still waiting for explicit instructions on this last piece of the puzzle]), and I will absolutely stay on track until instructed to do otherwise…
Hey, even if my scale isn’t showing me numbers I like, we can’t argue with my Rippetoe numbers!!! (see above)
Youre definitely getting stronger. This is a good thing.
Remember, the bodyfat that that scale gives you is not very accurate and those things have been proven to have a huge amount of variation across a single day due to hydration, etc.
Right now we are trying to achieve that holy grail of training by losing fat and gaining muscle at the same time.
You arent going to gain loads of muscle or lose loads of fat very quickly, but I think we are going in the right direction and once we have you to the point at which you have built up a good base of strength and achieved a desirable level of leanness, I may try to get you going on a more mass dedicated type of program.
Once we get you to the point where you will be doing this, things will be just as precise and thought out as they are now. There wont be any binging or overeating. Thats besides the point though, just trying to give you some more motivation to keep progressing! We cant worry about getting you from point a to point b yet if we havent gotten you to point a!
As far as supplementation goes, It is about 2% of the puzzle at best. I think a good sleep aid type product (ZMA or Z-12) may be beneficial. I have heard good things about BCAA’s, but only when they are used in large amounts. Fish oil is definitely a worthy investment along with a good protein powder.
[quote]Stronghold wrote:
As far as supplementation goes, It is about 2% of the puzzle at best. I think a good sleep aid type product (ZMA or Z-12) may be beneficial. I have heard good things about BCAA’s, but only when they are used in large amounts. Fish oil is definitely a worthy investment along with a good protein powder.[/quote]
This is about what I figured… Like a typical beginner, a year or so ago I was trying to make supplementation 50% of the puzzle.
Then (again, like a typical beginner) after lots of wasted money and no sign of any “magic pill”, I realized that just a few basics is all that really makes sense, especially for a guy at my level. I’ve already dropped most (or all?) of the fluff, I think…
As for your other comments, I can’t thank you enough for taking the time to reassure me that we’re on the right track. I’ve never been more confident about my regimen and promise I’m sticking to it 100%!
No hurry at all on the new program – I’m assuming that’s months away at the earliest, and I’m GREATLY enjoying Rippetoe in the meantime – but great to have something to look forward to… I plan to work hard to earn it!!
speakman, you would be a good candidate for physique clinic.
i like the enthusiasm, but you and stronghold already know what i think about starting strength.
1800 calories
180 protein
135 carbs
60 fat
This feels good and is certainly way better than the 1200 calories I seemed to be doing before (LOL). Also, my muscles look a little bigger than before and my belly looks a little less fat. However, the scale says I’ve been at about 169 pounds and 20% BF for the past few weeks (NO CHANGE<----- in either direction at all).
let me tell ya that if any of my clients had the same experience, in 5 weeks of labor, id be out of work. i notice you’re a level 4 meaning you use many of Biotest’s products… this further complicates things because supplements are supposed to not only keep you healthy, but also accelerate your progress.
im going to judge your progress by the bodyfat, and your chinups because i think you started light in every other category.
the chinup is the only mode, ‘stable weight’. just like calisthenic people judge progress by the number of push ups they can do.
what im seeing is no fat loss or weight loss in over one month, which i believe is your immediate goal? and virtually no significant gains in strength also.
That is a blatant red alert that something is out of place. your carbs are nice and low and your protein and fat intake is just fine… but the workout is where i see weakness.
And you already know exactly what the majority of the people on this board think of you and your advice, so why in the hell are you still posting?
I told Speakman to ignore the (infamously innaccurate) tanita scale and go by his strength in the gym and what he sees in the mirror. His strength in the gym is increasing steadily and he has seen changes in the mirror.
This guy is on track and I would really appreciate it if you would go find somewhere else to use your “knowledge” and stop trying to derail him.
Im sick of your personal attacks, misinformation, and immature trolling. Iv had enough of your own little personal vendetta against Mark Rippetoe, his program, and myself. If you dont like my advice, then dont read it. Dont bother correcting me because I am getting results with this guy. As a matter of fact, Im pretty sure you could stand to take some of my advice sometime. Then you wouldnt be a 150 lb puke who had to wave his dick around on the internet to feel good about himself.
Speakman, perhaps we should continue this conversation via PM.
its ok buddy, trying to train someone isnt as easy as 1 2 3. you went by the books (diet and program) and nothing has changed, so your a lil upset i know. i went through the same things the first couple of clients i had.
now speakman has been following pretty much everything on a consistent basis and still no worthwhile progress has been made. and while the tanita scale is inaccurate, its useful for gaging his progress if he uses the same scale.
[quote]ZeusNathan wrote:
its ok buddy, trying to train someone isnt as easy as 1 2 3. you went by the books (diet and program) and nothing has changed, so your a lil upset i know. i went through the same things the first couple of clients i had.
now speakman has been following pretty much everything on a consistent basis and still no worthwhile progress has been made. and while the tanita scale is inaccurate, its useful for gaging his progress if he uses the same scale.
[/quote]
You need to get the fuck out of this thread. Are you implying that this is the first person I have ever trained? I guess you learned that the same place you learned all of those other made up facts about me from earlier in the therad.
Your statement about the Tanita scale proves exactly how little you know. The tanita scales cant even give a consistent measurement on the same day. They have a variation of about +/- 6-7% bf ON THE SAME DAY. Not only is it not accurate, its also not accurate or consistent enough to guage progress at all.