Thanks for the write-up - I can remember you going onto the diet and it helping, but I like to have everything wrapped up in tidy closure bows.
I thought saying nothing was the kindest thing at the time, but I definitely noticed you drunk-posting before you realized and shared about the issue. What I will say about that is that A) it worried me, because I know you have little kids, and B) you’re an amiable drunk, funny even.
There’s more tucked away, but there’s a lot to work with.
And yes, I am responsible for that broken bulb by the viking press. I’m too tall to do overhead stuff down there.
Quick updates -
I’m not that great at keeping a log. I thought some detailed lists and numbers would be interesting for other people to glean something from, but I’m not that interesting, so this is going to become more of a journal for updates, ideas, and questions.
Updates - did the same diet for the second week and gained 2.5 lbs in 2 weeks. While that calorie count was fun, it’s a bit excessive. Eating bigger meals has been interesting, so I’ll be sticking with that, with a 5/2 “feel.” Three 100g protein meals, 1 “other” meal (workout nutrition, healthy snack, work tasting), and carbs <100g per day.
Lifting - I have the strongman contest coming up and have been told my form is too strict, my grip is weak, I need to actually do real ab work, and I run out of breath too fast. I’m actually stoked to attack these things.
M/T Upper/lower, Tr Full body/carries, S Events/accessories. W/Su swim.
I’ll write out what it looks like as I do it.
Strongman - @T3hPwnisher
Here is m ore info about the event, and any thoughts are always appreciated.
I’ll keep the food porn and memes in the respective threads, but would like to float an idea for people to comment on.
Brainstorming - I’d like to market my skills as a chef and someone who is into physical culture to personal trainers and athletes. I’m thinking about creating an add-on service for trainers or dietitians to create the macros and overall plan, but then I can step in and use that that information and the client’s preferences to make good meals.
You’re a trainer, but you have a private chef in your pocket who can take care of your clients habits for the other 23 hours a day they arent in the gym with you, and have they have food that accelerates their results instead of showingup looking guilty.
You set the macros and meal timing, I work with the client to make sure they enjoy all the ingredients, avoid allergies, and have a range of options like an in home cooking class, meal prep dropoffs, and any other unique things that would make them adhere to the plan so that the program works that much better.
I’m thinking about selling it as an add-on for gyms selling workout packages and trainers would get 10% for each client who signs up when they buy a package from them.
So if you’re a trainer, how could this help your business? What do you want this to do to make your bottom line better? What cool ways would this give you an advantage in your business?
As a lifter, what would make this service valuable and not just another hoop to jump through? Just imagine a perfect day and how you would want food magic to happen.
Also if you’ve run into something like this, what did they do poorly? What made you go “Goddammit, I should have just had a shake.”
How can we take you seriously when you list the days this way? Wednesday goes in the MIDDLE, bud.
As for the idea about working with local trainers and dietitians, I think it’s great. I don’t mind cooking and am well equipped to see to my dietary needs, but have found myself clicking a Factor ad recently because I’m so sick of my lunches and don’t want to think up and make new ones. (I’m on vacation for two weeks now, which will help.) I assume the demographics and vibe where you are support it (i.e. here in New England we’re meant to be hearty and plucky and drive sturdy practical cars until the wheels fall off, so it wouldn’t float here in most places) (I didn’t sign on with Factor…I’m going to use that money for more bug-deterring clothes or maybe another pair of trail runners, which are approved items of consumerism, even by the most fiscally conservative ancient Subaru-driving tree-huggers).
You’re right and you outrank me, so that’s my fault. I will be serious now. Here’s the new program.
M - Everything covered by a t-shirt and gloves
T - Everything covered by a deep-plunge dress
W - Pretend to be a shark who is bored
Tr - Everything covered by a cape and kilt
F - Steak and eggs
S - Play with toys that make me angry
Su - Pretend to be a shark who wants food not friends
For real though, I listed it last because cardio felt like a throwaway thing, but it does need to be focused on. KB ladders might be a good addition.
I got that for my dad since he’s on the cigarette and divorce papers diet, but the food quality was not great.
I’m thinking more like when jane doe comes to a trainer and they give her something boring like “10 oz berries, 4 eggs, 1 slice whole grain toast” I can work with her to make that into summer berry french toast, or savory eggs with blueberry dukkah. Both the trainer and client know that the diet is being adhered to.
I am still experimenting with three big, high protein meals per day as well but took the approach that dinner is the biggest given the 12 hour anabolic window for 100g + of protein ingestion discussed in your OP reference.
I am personally eating about 100-130g protein for dinner and 50-75 for lunch, with calories that match.
My thinking is the big dinner pulls me through the night and as the window wanes breakfast gives a jumpstart, lunch is a bump considering the smaller protein intake and so on.
My metabolism feels like it’s firing all day, I am incredibly full after dinner but wake up hungry and so far I have no problem hitting macros. If I’m landing light on protein I’ll add a shake to lunch or breakfast.
Similar strategy to old school meal timing, just less frequency / more volume given new science, and no need to wake up in the middle of the night for a shake (or to piss after chugging one).
I’m glad to hear what you’re doing - it helps to have some other pov.
Two observations I’ve had that relate to what you’re saying.
1.) Big evening meals seem to matter. I had one night where we came back from camping and I was unloading the trailer before it got dark. I felt tired and sweaty and didn’t really have an appetite, so I just threw together a salad and mixed a shake, but stuck it in the fridge to get cold and forgot about it. Dinner was maybe 25g protein from meat and cheese.
Normally in the morning I wait an hour or so to get hungry, but after that I woke up and went straight to eating leftover cold meat without thinking while waiting for the coffee to brew.
2.) I’m ditching the whey shake around workouts. It feels unnecessary with the big overlaps.
Same. I always wondered why it was necessary if constantly keeping aminos floating around. I’m keeping protein powder on hand specifically to hit macros within caloric limit.
Seems to me there is more interest in protein/macros and even supplements now than in years past by the general population, and we are seeing research applied more broadly than by supplement companies using it as a sales pitch.
@EmilyQ I read that program to my wife because I thought it was funny, and this is how it went.
Her: That doesn’t make any sense.
Me: No, it totally does! (rambles about ligaments, muscle patterns, Frankenstein, clothing, and a grand semblance of a plan)
Her: Wait, did you say this to real people?
Me: Yes. A gym buddy.
Her: What’s his name?
Me: Emily, I think.
Her: long judgmental pause Just . . stick to being weird in person where there’s no evidence.
So I wasn’t being completely flippant, there is some plan for the workout.
S - This would be practicing with the event equipment, but I missed the guy with a key to the dungeon.
1.) Massive set of RDLs, into high pulls, into cleans, into OHP. Stuck with 135 for everything and tried to be agressive about movement patterns and rest periods.
2.) Chest-supported DB rows - 60x10, 75x11, 75x8, 75x7
3.) Arnold presses - 60x10,10,70x10,10 - had some clickey stuff going on.
4.) JM press - EZ curl bar 80x 12, 12, 12, burnout set
5.) Farmers walk - 80 lb dumbbells for 4 rounds of hold on until grip fails
Went to the other gym later with the family and swam 400 yards doing what we used to call supermans. At the end of each lap you get out of the pool and do pushups to failure, then on the other end same thing but situps. They are stupid and I hate them, but it’s all masochism at this point.
Explosive caber tosses in the pool using a 65 lb 7-year old for a million reps.
Overall a good day. My shoulders, lungs, and abs are sore.
Native American Influence in Swimming!
This is just a cool thing.
Yeah, it felt like it was just waiting in line after breakfast - not spiking anything. Which makes sense.
Food today:
Meal 1 - Black coffee, 4 oz steak, 6 oz pork chop, 6 eggs, 1 triple zero yogurt (with 6g carbs), 1/4 cup almonds, 1/4 cup blewbs. 125g protein
Workout - 2 scoops surge.
Meal 2 - 14 oz ribeye, wedge salad, 1 pbnj sandwich, unsweetened tea. 104g protein
Meal 3 - 10 oz grilled chicken thighs, 1 order of pad thai, 1 order of mango sticky rice. The numbers for this meal are a total guesstimate. 116g protein
Daily total - 365g protein, 274g carbs, 251g fats, 4,943 cals
Oh no, I totally understood that. I was just acknowledging that despite believing my own prepped food is better than Factor’s, I was still tempted. Your food, if I had the money? That would be a hard yes.
And I’m sorry about your dad! I assume this is a stepmother you’re losing?
Hahaha, the weirdness is multiplied knowing that it wasn’t just some knucklehead on the receiving end. Plus, as she’s well aware, women remember.
(It’s funny that there aren’t female knuckleheads, goons, blockheads, etc. We’re just lumped under the all-purpose “idiot.” Whether that speaks well of us or poorly, I can’t decide. Although there’s airhead, peabrain, ditz and so on. Hmm. I woke up too early because it’s vacation day. I’ll have to bore the husband with this in the car if I remember.)
Appreciate the link. It’s been a busy weekend with family: sorry for the delay.
For the carry medley: learn how to let the weight carry YOU, rather than the other way around. Fast competitors are basically in a controlled fall the entire time they’re carrying stuff. Slow competitors are leaning back and holding all the weight on their body.
You’ve got TWO max hold events in this competition. That’s unique. I haven’t ever done a hercules hold, but I’ve won all of my timed hammer hold style events. That’s just a pain tolerance event. Find a way to distract yourself. I like to have a song in my head that I sing to myself on repeat. I’m particularly fond of “Ruiner” by Nine Inch Nails, since the chorus is “You didn’t hurt me, nothing can hurt me, you didn’t hurt me, nothing can stop me now”. It’s fitting. I also like to close my eyes to take my focus off what I’m doing, but I wear sunglasses so people can’t see me doing it. Try to mindf**k the competition and make them think you can go all day.
For the car deadlift, make sure you’re comfortable bracing while strapped to a bar. Lotta folks can only deadlift by bracing first and then grip and rip. Learning how to brace AFTER you’ve grabbed the bar is a talent. Also, you won’t be able to pull touch and go for the event, since you have an up and down command.
I’ve never done a viking press, but it sounds like you won’t have any issue with the double dip, since you’re pressing too strict. Definitely learn how to get some leg drive in.
For the hoist lift, do yourself a favor and chalk the ROPE along with your hands, before you go. That’s a trick from Mariusz Pudzianowski.
This is one of those apex Florida man stories. It’s not in my nature to be mysterious, but it could be a Carl Hussain novel. I feel like a wierdo but I’m the responsible one compared to my dad.
Breakfast today,
Black coffee, 6 scrambled eggs, 4 hard boiled eggs, 6 oz steak, 1 cup potatoes, 1 cup berries, 1/4 cup pistachios
Protein 119g, Carbs 66g, Fat, 95g, Calories 1595.
Skink is one of my favorite characters.
Have you read Tim Dorsey? Have we had this conversation before?
Do you want to be Surge or Coleman?
Yes.
My grandfather was named Serge - French Canadian.
My brother named one of his LLC’s Serge Storms.
I used to be more like Coleman, but have morphed into Serge.
Off meds.
Back at you. I skimmed your post but wanted to give a serious response, then promptly got distracted.
Thanks for this visual, it helps.
I’ve got that to an unhealthy degree.
Small world - I like “Piggy (Nothing can stop me now)” and they lyrics are almost the same. “Nothing can stop me now/cause I don’t care/anymore.”
They’re coming to Chicago this fall so I might go see them.
I didn’t know this. I always strapped in first then got my feet in place anyway. So that’s good.
I had to look that up. I think I’ll be fine.
That reminds me - buy more chalk.
Thanks for everything.
