Lonnie's Training/Diet Thoughts and Log

Training Training Logs
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Training is going well still, I might update with some pics and such in a few weeks.

I hopped back two cycles on my 5/3/1 numbers as I was starting to approach that wall where I knew the 1’s were going to be grinders, so I’m going to step back and see if I can ramp over my current weights and beat my previous PR’s

Diet wise, I think I’m going to shift off of my Anabolic Diet style of eating, which I have been doing for the better part of 2-3 years now, and try and do a “Targeted Carb” approach, only eating carbs before/during/after training.

I have been thinking a lot about this lately and how it “failed” last time I tried it and I chubbed up pretty badly, but I think I have found a way to do this successfully this time around. We shall see.

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[quote]Lonnie123 wrote:
Diet wise, I think I’m going to shift off of my Anabolic Diet style of eating, which I have been doing for the better part of 2-3 years now, and try and do a “Targeted Carb” approach, only eating carbs before/during/after training.

I have been thinking a lot about this lately and how it “failed” last time I tried it and I chubbed up pretty badly, but I think I have found a way to do this successfully this time around. We shall see.[/quote]

Any insight into what you will do better/different to make it work for you this time?

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[quote]timmcbride00 wrote:

[quote]Lonnie123 wrote:
Diet wise, I think I’m going to shift off of my Anabolic Diet style of eating, which I have been doing for the better part of 2-3 years now, and try and do a “Targeted Carb” approach, only eating carbs before/during/after training.

I have been thinking a lot about this lately and how it “failed” last time I tried it and I chubbed up pretty badly, but I think I have found a way to do this successfully this time around. We shall see.[/quote]

Any insight into what you will do better/different to make it work for you this time?[/quote]

I think I just ate way too many carbs (and therefore calories) the other time I did it. I reacted hastily and attributed the fat gains to the carbs, when I now think it was just due to an abundance of overall food intake and calories. I also acted hastily and went back to what worked for me to get lean and just havent really changed it much since then. The furthest away from it I got was a 2 day carb up.

Plan this time is just to limit it to my intra drink (Surge Recovery, approx 40g) and then 50-75g in the meal after the workout, so about 100g total on the days I work out.

I know this is low but its where I want to start, and its about the same as I would do on my one high carb day as of right now, so in reality its just a redistribution of the carbs across the week.

Overall goal is lean mass and strength as always, but I now have enough experience with trying to gain using the Anabolic Diet approach, and I am smart enough and have enough self control that I can realistically evaluate the results of this style of eating against the other style

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Good luck, sounds like you are planning it well.

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How are things going Lonnie, did you end up doing the 6 week cut?

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Pwolves, 6 week cut ends this week! Lost about 10 pounds and 2 inches off my waist. Pics coming. It aint much, but I think I’m about as lean at 175 as I’ve ever been.

I think I’m going to do something crazy like Stronglifts 5x5 to try and get my squat numbers up, I know we are suppose to love ourselves and accept what we can lift and not compare to other people… But fuck my numbers are just sad on the Squat. 5/3/1 is increasing them SLOWLY but I really feel like they should be so much higher than they are now. I haven’t train “only” 3 days a week in YEARS, but in reality thats when I got to my heaviest and strongest (using DoggCrapp) so what the hell…

Coupled with the 5x5 program I’m going to be road testing my new “not afraid of carbs Diet” in which I just have carbs pre and post workout and then follow my usual set up on non-lifting days. This is a change from my weekly carb up plan I have been doing. It will probably end up being the same amount of weekly carbs, just placed differently.

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Alright, updates time. This will probably get a tad long, but what the hell, its my log :wink:

Here are the pic’s for March 2014, just finished a 6 week cut where I dropped about 5-8 pounds (weight was weird… Was at 179 last week then jumped to 181 at this weeks weigh in. I’m assuming theres just some water weight somewhere as all tape measurements are down so I really dont care about the scale)

I was consistently taping 36" around my waist 6-10 weeks ago, which is “officially fat” under my strict guidelines. Happy to be back at 34" inches though so I have some room to grow again. At the end of my contest prep I was 32" at 160lbs, so about a half inch gain over 2 years and 20 pounds… Not too shabby.

Thoughts on the cut:

  • Man, without a strict dead line for competing in a show, its MUCH harder to drag your ass into the gym for those second sessions of cardio, or drag it out for another 6-12 weeks. This is about as much dieting as I can stand in non-competitor mode.

  • I no longer train in long beach, which means I can no longer do prowler work or Neural charge type stuff for cardio (or at least not nearly as easily)… This BLOWS as that was my main type of cardio for my contest. Regular cardio sucks ass, where as the Prowler stuff is actually fun

  • Cardio was started at four 16min sessions per week, then I added a 4 min warmup with the row machine (basically snuck in an extra 16min per week), then I added in a few night sessions on my work days, then the last week I just shoved it in whenever I had free time, maybe 8-10 sessions

  • I am relatively lean (nowhere near contest shape) but I also got no where near my contest prep level of activity(“training” AT LEAST twice a day) or calories (easily averaging over 2000 more per week). So I feel pretty good about where I ended up.

Thoughts Going Forward:

  • As mentioned above I’m pretty disappointed in my strength as I should be much stronger considering how long I’ve been training. Going to give StrongLifts 5x5 a run for many months to see how my numbers go.

Starting crazy light everywhere, talking 50% of current lifts if not less, but the load increases are aggressive so in theory I should be back at my current 5RM (225lbs) squat in 5 weeks, but using it for 5x5.

Keeping in 5 minutes of rowing at the beginning and end of each lifting session to maintain a bit of cardio health. Also plan to do weight vests walks Tues/Thurs. Weekends will be for rest

Diet: Going to do a FiniBar and MAG-10 1 hour pre training, a full serving of Surge Recovery during, and a FiniBar and MAG-10 after. This is about 150g of carbs in the peri-workout period. This will also autoregulate my carb intake and calorie intake on my off days, acting as a de-facto carb cycling program

Current goals are:

Squat: 225x5x5, 315x1 (currently doing 225x5, and 235x3. Not that it matters but these are ass to grass, beltless, no wraps/sleeves)

Bench: 225x5, 275x1 (currently doing 195x5, 225x1)

Deadlift: 405x1 (currently doing 315x3)

Overhead Press: 135x10, 185x1 (currently doing 135x6)

Pretty shit numbers, but as I get older I gain more interest in strength and less interest in just looking a certain way, so perhaps this is the time it will stick. Part of the reason I cut leading up to this was to have some room to eat and grow to allow the strength to be there, so we will see if this works.

If anyone cares about my diet macros/totals I can post it, but its just the usual stuff (meat, eggs, avocado) + FINiBARs and Surge.

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PS - There are a ton of logs on here! You dont post for 2 days and you get buried at page 3

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[quote]Lonnie123 wrote:

If anyone cares about my diet macros/totals I can post it, but its just the usual stuff (meat, eggs, avocado) + FINiBARs and Surge.[/quote]

I wouldn’t mind taking a look at your macros/totals/food choices if you have the time to post them.

thanks

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Training Day Nutrition:

Food : Calories, Protein, Carbs, Fat (rounded and averaged to make it easy)

Periworkout Nutrition

| Finibar, MAG-10: 425c, 35p, 50c, 8f
|
| Surge Recovery: 330c, 25p, 45c, 2
|
| Finibar, MAG-10: 425c, 35p, 5c0, 8f (Alternatively, I will sometimes have a meal here with roughly the same macros)

Total for PWONutrition: 1180c, 95p, 145, 18f

Meal 1: 3 Eggs and Veggies: 250c, 21p, 1c, 20f

Meal 2: Beef, Avocado: 366c, 35p, 7c, 23f

Meal 3: 2 scoops protein powder, 2 Tbsp pnut butter(or almonds): 430c,56p ,8c,17f

Totals: 2230, 207p, 161c, 78f

Off Day Nutrition will basically be that same layout, instead of the Peri Workout stuff it will be 2 other meals, likely just repeats of 2 of the 3 other meals. Probably like 1800-1900 calories and low carb. I am toying with the idea of having a Finibar/Mag10 meal on these days as well at night to have some carbs/energy stored up for the morning workout. I havent consistently eaten 150+g of carbs on my work out days for a while, opting instead of a carb loading approach 1 day a week, at about the same level as combining all 3 of those days into one, so it will be interesting to see.

Goal is to get stronger as listed above and not turn into a lard ass. I have consistently tracked calories in the past and found an intake of over 2500 gets my chubby within 8-12 weeks, so I’m going to try and start under that and try to ramp up as the strength goes up, obvious choices being to add some carbs into Meal 1, or maybe even another scoop of Surge Recovery into my Intra-Drink.

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[quote]Lonnie123 wrote:
Thoughts on the cut:

  • Man, without a strict dead line for competing in a show, its MUCH harder to drag your ass into the gym for those second sessions of cardio, or drag it out for another 6-12 weeks. This is about as much dieting as I can stand in non-competitor mode.

  • I no longer train in long beach, which means I can no longer do prowler work or Neural charge type stuff for cardio (or at least not nearly as easily)… This BLOWS as that was my main type of cardio for my contest. Regular cardio sucks ass, where as the Prowler stuff is actually fun
    [/quote]

No prowler, that does suck, I couldn’t imagine doing regular cardio!

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First 5x5 workout in the books, I liked it. Sq, bench and row for 5x5@135lbs. Super light but that’s the point right now.

Honestly I had been thinking of ways to do a full body routine, inspired by Jamie Lewis over at Chaos and Pain and I think this will be a good introduction to that philosophy. If your not familiar with his site I recommend it highly, but start with the archives and work your way up as the newer stuff is much less training talk oriented(it is tangentially, but not so much programming and lifting talk)

I trained legs on Friday so my legs were kinda sore, especially in the bottom position of the squat but I got through all my sets no problem since the training weight was so low.

Committed to do the basic progression here so I’m in it for the long haul, but for now I’m. Very excited to see where this goes with my strength levels. I have that “new training program” energy for sure.

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Yeah no prowler blows, I’m trying to find a way to store it at the new gym and use it there. It’s only 5 minutes away so it’s not a big hassle. I tried it on residential roads but it’s so loud I don’t feel good about making ALL the neighbors pissed off so I can shed a few pounds.

Worse case scenario I’ll do it on my lawn… Just have to turn around 90 times in a session

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Sounds like the cut went well Lonnie, and I know what you mean about dieting without a show in sight! After my competition season, I really want to nail my reverse diet, because I don’t want to have to diet down again for a couple years. I’ve got no doubts you’ll reach all of your strength goals you laid out

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[quote]Lonnie123 wrote:
Yeah no prowler blows, I’m trying to find a way to store it at the new gym and use it there. It’s only 5 minutes away so it’s not a big hassle. I tried it on residential roads but it’s so loud I don’t feel good about making ALL the neighbors pissed off so I can shed a few pounds.
[/quote]

Tire sled is probably a bit less loud if you ever feel like making one. I can definitely see how the metal on asphalt would be loud as heck.

[quote]Lonnie123 wrote:
Worse case scenario I’ll do it on my lawn… Just have to turn around 90 times in a session[/quote]

Or you could just go in circles…j/k

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diet looks good man, I’m a fan of Jamie’s blog as well. I’ll follow this log.

I had a cheap prowler that got torn up by grass. I sold that and went for a sled to use on uneven grass. Maybe that would be easier for you; IMO the conditioning effect is the same with both.

I would be wary with your new program. What I’ve had happen is something like:
easy week
easy week
mildly difficult week
moderate week
tough week
tough week
form breaks down, reps missed, and stalling or injury

even when using microloading, it’s a common occurrence. I think if you try executing all reps fast, pausing reps, and keeping rest periods extremely short in the start, you can prolong the time it takes you to stall out.

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Thanks for the heads up BrownDisaster. It does certainly seem ambitious to be at my current 5RM and using it as a 5x5 in only 6-7 weeks or so, but heck it could happen. I’ve never squatted with this frequency and volume before. That, and my numbers are so damn low I have huge room for improvements. I couldn’t bring myself to start with the bar as the program REALLY calls for… I just don’t see a training effect happening for anyone that isn’t a RANK beginner doing that, and if anything I think it will actually decondition me. I’ve heard of “start too light” but thats a bit much.

First week certainly has been easy so far… So your predictions are spot on thus far :wink:

I’m sure you are aware of the progression model with the program (Miss 5x5 3 times, decrease weight 20% and ramp up again, on next stall convert to 3x5, repeat then go to 1x5, then move to a non linear system like Texas Method or Madcow), so It does certainly seem like there is 4-6 months of programming built into this first part. I’ll probably be posting a bit more in here instead of my usual once a week thoughts because the log gets so lost if you even go 2-3 days without a post.

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1 week down, up to a whopping 145 on squat for 5x5, but that will be 160 next week, 175 the next and 190 after that so it will get back to my 5rm soon

I stopped dieting and have switched to carbs 3 times a week but have def gotten leaner still. Going to bump up cals a bit since my current macros and cals obviously leaving me with room to spare. Nothing crazy, maybe just a little extra snack here and there.

As much as I love training, there does appear to be some physiological trick with training 3 days a week that really has you looking forward to the next session. You just had a day off so you are chomping at the bit to train, and you have the next day off so you have no qualms about busting ass. I used to think it was essential to train as often as possible or else all GAINZ would disappear, obviously not so it would seem.

Looking forward to building up the numbers as the weeks go by.

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Hey Lonnie,

Great log. I appreciate the good information here. I’m definitely going to keep following your log, our numbers aren’t too far apart (although I haven’t tested or pushed my lifts in a while) so I’m curious to see how your lifts improve using strong lifts.
Good luck,
Paul

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Thanks man, always good to have a fresh face in here. Let me know if myself or the gang here can be of any help