[quote]Megaloca wrote:
Hey Rick, today’s classes were great! Thank you so much for putting them together and for all the kind words too. Looking forward to next week’s work load to see how I do…I know, its the 3rd week that will “test”. Good stuff all around.[/quote]
I echo Meg’s sentiment, Rick. Great boot camp today (got in a better groove with that sledgehammer!), but too bad I couldn’t make KB. Oh, special thanks from the three of us who squatted yesterday for the “gift” of the goat/jumping bean ladder.
[quote]jjackkrash wrote:
Rick, I’ve been reading a few logs and articles on carb back loading. Is this the real deal? Total BS? Something in between? Do you have any thoughts on it? I’d be in freaking hog heaven if I could have pancakes for dinner 4 nights a week and still cuts some fat. I don’t have any problem with morning coffee or keeping carbs below 30g’s on off days and my workouts right now are at the exact time Keiffer recommends.[/quote]
Not a big fan of Carb back loading at all-- I would rather have a client go on a cyclic carb diet than that.
Now doing something like the Warrior Diet is awesome and it works, IF you have the willpower to follow it…Big IF.
Stick with what your doing it is working right?
What is your goals? Be specific please. That would help me understand better what your getting at and what you want.
Rick[/quote]
I feel a little stuck around 210, I’m still carrying some belly fat, and I’d really like to cut into the 198s, and hold right around 195 if that’s possible and then focus on getting stronger at that body weight. I think I’d be right around 12 to 15% body fat at 195 which seems like a reasonable weight to hold without just killing my power numbers. I’d also like to pig out on some carbs a couple nights a week, that’s what got me curious about carb backloading.
More energy work. Do stuff other than the Stairs- like sprints-jump rope-heavy bag etc.
Cycle in carb days every 4 days. Cuz right now your every 7 right? Go to the every 4 days and do you know where your calories are at?
After you figure out where they are at. Make your re-feeds higher calorie days by about 500 cals. This should get your weight moving again.[/quote]
I am thinking about breaking down and measuring food, but right now I don’t know exactly where my calories are at, other than they are pretty freaking low most days. I was thinking carbs on both leg days, immediately after the workout and then one more big carb meal. Also, I am hoping in the short run to get some more frequent skiing in, which is high intensity energy work, but if not, I’ll pull out the prowler and the jump rope.
Thanks for the tips, as always.
Edit: Its not in my log, but I also walk several miles about five nights a week on very hilly terrain, just fyi.
Switching out the bench for BTN press and using bench instead of Inclines on wedensday.
And squating Mon/Wed/Fri with adding in dips and chin-ups.
IMO it is a great conditioning routine as well. A great segway into Sheiko which I am contemplating, or even doing the Steve Justa routine of Lifting everyday.
For a long time I was convinced that hitting the exercise 1/week was the way to go. Not anymore, rather I am playing around with higher frequency at sub-maximal loads increasing the weights and volume over time and really enjoying it.
