Seems legit 
##6.28.17
Woke at 222.2 lbs. Bumping calories to 3700 starting today.
Yesterday’s Nutrition
3747 calories, 433g carbs, 129g fat, 186g protein.
##Training
Conditioning (at the track)
1/2 half mile dynamic warmup
2 x 100m build up runs
5 x 100m run (16 sec or less, 1 minute rest)
5 minutes of rest
5 x 100m run (16 sec or less, 1 minute rest)
Walk 1 lap
##At the Y
Hip abduction/adduction machine
3 x 10 @ 150
Cable Crunch Machine
2 x 12 @ 145
10/10/10 @ 100
##6.29.17
Woke at 221.8 lbs.
Yesterday’s Nutrition
3560 calories, 338g carbs, 156g fat, 209g protein.
##5am Training
Deadlift + RDL warm-up:
135 x 5 + 5
165 x 5 + 5
195 x 5 + 5
Paused Deadlift:
235 x 3
265 x 3
295 x 3
325 x 1
355 x 1
325 x 1 x 5
Snatch Grip High Pull:
185 x 5 x 3
superset with:
Pull-Ups:
10, 10, 8, 6
I’m hoping my decreased performance on pull-ups as of late is due to the fact that I’m doing them after deadlifts and some other pulls and I’m not getting worse at them… I used to do them first thing in the workout.
Reverse Grip Bent Over Row:
135 x 25
What carb sources are you using to get 300-400g+?
Here’s my last three days. The Pizza Hut on Tuesday wasn’t planned. I have a part time job that I work every two weeks and they buy dinner. I was hoping for Jimmy Johns but beggars can’t be choosers.
I don’t try to eat a lot of carbs; it just kind of happens LOL. I plan them pre- and post-workout but other than that it just seems to be one of my go-to’s to help me feel full. If I just eat meat and veggies like salad, broccoli, cauliflower then I feel hungry again soon. If I throw in some potatoes or pasta then I feel satisfied longer. It’s a good thing I have no reason to watch my carb intake because if that day comes then I might starve.
You can also see I’ve been doing a bit better with my cholesterol 
. My goal is 600mg per day or less.
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I can cut those up and repost if you can’t read that. Didn’t realize they were going to appear so small…
I’m the same with the fullness, although recently I’ve found enough broccoli can fill the hole too.
I eat broccoli quite frequently but the fullness is more like swallowing air.
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Try and eat califlower. Way more air it seems
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I eat both. Most of time my veggie consumption comes from the California medley bag—carrots, cauliflower, and broccoli.
Were you at the OTC in CO or NY or CA? What were you training for?
I was in Lake Placid. I was an intern in the weight room for the semester. An internship was required for me to graduate and I was fortunate enough to meet the S & C coach for the Chula Vista, CA location while I was at the NSCA National Conference in Las Vegas. She told me about the position so I applied and managed to snag one of the four positions.
It was the first year after the Olympics so it was pretty quiet around the training center. I got to meet some of the top athletes in bobsled and skeleton. I worked mostly with the developmental athletes—those with potential and invited to come train.
I asked the strength coach (my boss) to put me on a program as if I was one of his athletes so I trained and ate like a bobsledder for the semester. I was below 220 when I arrived due to taking some time off from the gym prior to going out there. I ballooned up to 247 within about 6-8 weeks and then began to cut back gradually.
It was one hell of an experience and quite possibly the greatest job I’ve ever had! I even got to try out bobsled and skeleton! The only downside was living in upstate New York in the dead of winter. -16 degrees F and sunny upon waking in the morning…
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That’s awesome! I never got quite to the level of getting to OTC invite in track - as an under 19 I got invited to a camp in Chula Vista - but never got to that same level as a senior athlete.
I was thinking about bobsled a few years ago but am just not quite fast enough or strong enough!
Those bobsledders are beasts. I got to meet and see Curt Tomasevicz work out before he left to compete in the World Cup with Steve Holcomb on “Night Train”. They won gold in 2010 in 4-man bobsled. Curt was a running back for Nebraska in the early 2000’s. He was a large individual to say the least.
To succeed in bobsled you need to be big and fast. They try to increase their mass until it makes them slower. The trick is to find the optimal weight and speed since it’s a gravity sport. I think there’s a limit to the total weight of the sled so athletes can put weights in it to offset the athletes. The heavier the athletes, the lighter the sled so obviously it benefits the team to have larger people pushing.
I enjoyed my bobsled experience but it beat the hell out of me. It’s a rough ride. I felt like I was folded in half like a lawn chair once we got to speed. I recall that my head was between my knees, and I was looking up/forward the best that I could and it felt like I was looking up to see my heels. I was sore for a week.
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##6.30.17
Woke at 220.4 lbs.
Yesterday’s Nutrition
3639 calories, 308g carbs, 171g fat, 242g protein.
Although my macros look ok, I had a bad day. I didn’t take enough food to work yesterday so I figured I’d take my lunch break at home and eat. Well, I didn’t get a lunch break. I also had overtime. By the time I got home (after 1830), I still needed over 1800 calories. So what did I do? Ribeye steak with California medley of veggies and hummus followed by the leftover homemade ice cream from Memorial Day. I’ve been waiting for a day where I could at least afford the calories and decided yesterday was it.
##Training
It took all damn day but I made it to the gym for my lunch break around 1420 hours.
Conditioning:
1 mile on the treadmill in 8:37. I about f-ing died. My heart rate was 170+ when I finished. I’m definitely used to sprints and intervals because my body kept wanting to stop and rest for a few seconds.
Abs:
Cable Crunch: 3 x 10 @ 110
Cable Twist: 10 ea @ 80, 2 x 10 ea @ 90
_I’ll probably try to start running a mile more often since it about killed me. I’ve noticed that I find myself way too out of breath after jogging 1/4 mile around the track as part of my warm-up. My resting heart rate is in the low 40’s and my ability to recover after a hard bout of exercise is great; however, my ability/desire to run longer than 30 seconds is terrible.
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It’s a good thing you noticed that you need to improve your running.
I’m not gonna lie - that miletime is not really all that great BUT most people would just say “oh, I’m not a runner type. I’m a manly man and men don’t do cardio”. Instead of doing that you are actually trying to get better. And that I can respect.
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That’s an absolutely horrible mile time. I’m definitely not bragging but I do like to track things even if they’re bad. I ran a mile a month or two back after working out just to force myself to do it while tired and the time was 9:11. I haven’t run any sort of distance in well over a year with the exception of these two occasions. I’ve played a lot of basketball and done my usual conditioning a lot but nothing extended. My go-to workout at the Y is to run the straightaway and walk the curves on their track. The track is 1/6th of a mile and the straightaways are 80-90m. I think that leaves the curves to be about 45ish meters. I’ll run 3-5 laps depending on my conditioning. I guess I’ve just been training my phosphocreatine system and maybe a little bit of the fast twitch glycolytic system and completely neglecting my aerobic system.
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I’m already thinking of how I can improve my mile time and I keep thinking of repeat 400’s instead of just freaking running for distance. I’m wired and built for working hard and then resting instead of working moderately for longer periods of time. Part of it’s personality and part of it is my genetic makeup. My wife trains for marathons so I have a great resource in the house to help. I just hate running. I don’t mind sprinting because it feels athletic and helps with muscle mass and staying lean.
I ran two to three days a week for about six months back in 2009-2010 to prepare for a Training Academy that was run like the military. I hated every single step that I took but I knew I didn’t have a choice because we would run, and run a lot, once the academy started. Now that I don’t have anything like that looming in the distance it’s really hard for me to go out and run any kind of distance. And I consider one or two miles to fall under the “distance” category even though my wife’s warm-up is usually longer.
EDIT: I’m going to use this as my measuring stick for now! It makes me look fit!
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For your other numbers - and we have some similar profiles in terms of speed orientation and tall and heavy etc - 8 something is god awful. My first mile, out of shape after 8 years not training was 6 something. I was down to 5:00 in 2013 at 210# at the end of a decathlon.
Do 1 day a week of intervals. Start with 4x400 equal time run/rest and work up to 10x400 same model. Keep track of times. Once at 10x400 - start lowering the times. You should be able to get to 10x400 at 75 without that much work and you will then be in shape for a 5:low mile.
I’ve run a sub 6 minute mile once and it was forced. It was 6 laps indoors and people paced me the last lap to ensure I made it.
I’ve never run much. Basketball is a different beast and baseball was, well, baseball.
I would compare my running experience to that of someone who lifted for about 3 months once in their life lol.
I don’t anticipate accomplishing anything great but I can definitely improve. The biggest problem is mental. I want to be stronger and love to lift. I probably need to be in better shape from a conditioning standpoint but I don’t really enjoy pursuing that. It’s definitely forced.
I guess Wednesdays just turned into a miserable training day.
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