I read through Deep Water and appreciated the dietary approach, I just wasn’t entirely sold that it was his diet that did so well for him, versus him being a bit of a genetic freak (with a freakish work ethic!).
I’ll read these over, thank you
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I’m not and will never claim to be on the same level as Jon or pwn, but I personally noticed pretty substantial and positive body comp changes after switching to a low/minimal carb approach. Also, I was eating pretty much unrestricted protein and fat… Bacon, whole eggs, ribeye, etc. It definitely worked for me.
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No problem dude! Since you read through it, you KNOW he wasn’t a genetic freak, haha. I can totally related to the fat little boy he grew up as.
@boilerman You are living proof of the method! I love your log as a result.
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I think the best argument for going low carb (not keto) is that it leaves no choice for your body but to be insulin sensitive. It’s the hidden factor behind why low carb works. That being said, when it comes to slapping on muscle - cycling back into carbs to feed the muscles during ‘bulking’ phases can have a double-positive effect (because increased insulin sensitivity).
I may get myself into these methods, but I will need to evaluate how badly I want to fill myself with veggies instead of carbs (about 150g) on the daily lol.
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how do you manage to do 1 bear complex a second…
I personally didn’t have to worry about filling up with vegetables. I definitely ate them every day, but I would just hammer down more meat, eggs and peanut butter if I was hungry, which was very often.
@anna_5588 With a typo.
From my own experience: don’t do this. It will tear up your guts.
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PM WORKOUT (1900)
Tabata KB front squats w/45lb bells
Notes: Got 9 in all rounds again. Not a fluke. Time to go for more.
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AM WORKOUT (0441 natural wake up) FASTED
40 minutes, AMRAP of the following circuit
10 KB swings w/40kg bell
5 burpee chins
10 KB swings
8 parallel bar dips
20 rounds completed
20 standing ab wheels
50 pull aparts
25 pushdowns
40 reverse hypers w/50lbs
Notes: Original plan was a weighted vest treadmill walk, but decided I wanted to do anything but that, so went with this instead to get in some conditioning and daily work all in one. Hands still a little chewed up from Tabearta but otherwise no worse for wear. This one is a little sneaky: the lungs never really seem to get hit hard, but through out it all is just a general feeling of exhaustion. 400 swings done: makes me thing about the 10k swing challenge.
Got the day off work. Nice to be able to recharge.
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I’ve been doing a halfway house recently where i cut direct carb sources through the day and allow some carbs at night. It means that i get probably 10+ portions of fruit and veg, mostly veg, a day and i’ve seen nothing but good things from it. Its more or less eliminated the afternoon crash for me too.
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@dagill2 Sounds a bit like carb backloading, which is something I always thought had some merit to it.
PM WORKOUT (1800)
1 hour Tang Soo Do class, immediately come home and do Tabata KB front squats w/45lb bells BUT, instead of holding the bells at my side for the 10 second rest, I held it in the front rack position.
Made it to round 6 before I had to drop them. It’s a unique challenge. The lungs don’t get burnt up as much, but the traps are screaming. I like it for variety’s sake. Only went for 8s across since it was a new challenge.
Weekend is here. Deload is working: I am champing at the bit to squat hard and eat big. I am more than ready for Deep Water.
Also got some liver on the ready to make chorizo again.
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Slept off and on until about 0615 and did the following fasted
COMRADE FRAN (45lb KBs, strict chins)
21-15-9 in 6:14
Immediately from there, I did a circuit like this
1 Dan John armor complex with KBs
10 dips
Armor
5 standing ab wheels
Repeat until 50 dips and 20 ab wheels done, got in 5 more chins to get my 50, 1 more armor complex, then closed it with 50 KB swings w/40kg bell, 50 pull aparts and 25 pushdowns.
We’re going 1 more Tang Soo Do class today to make up for missing class last week, so I got that on my schedule. Otherwise, easing into the first Deep Water workout. More conditioning ahead, but that’s about it. Superbowl tomorrow, so we’re gonna eat something good.
Also, I just gotta celebrate this. While looking up photos for this week’s blogpost, I had this one pulled up
My wife is working on something on her laptop next to me and just casually glances over and says “Oh hey, it’s you” and goes back to work. I pause and say “That’s not me”. She stops, looks back a little closer and goes “Oh, you’re right”.
I’ve heard “You look like Matt Damon” before, I hear “You look like Jocko” a lot these days, but I’d say THIS one was the best case of mistaken identity yet.
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How do you go about making the liver/beef chorizo? I have a bit of liver leftover from my cow and have been planning on sticking it into a chili, but chorizo sounds way more fun.
I ran the liver (1lb) through a meat grinder, then mixed it with 1lb 95% lean grassfed ground beef (I plan to use bison when I’m gaining), then used this seasoning
Followed the instructions, which required also 1/4 cup of vinegar (I used apple cider because that’s what I had) and 1/4 cup of water. Mixed it all together, left it in the fridge overnight, cooked it in a big frying pan. I’d mix it with my omelets.
I went a little too light on the seasoning last time. The instructions want you to use like half the container for a 2lb mixture, and I went a little less than that. Next time, I’ll go with their instructions. But there was no metallic liver taste, so that’s a win.
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Thanks man! I’ll have to keep an eye out next grocery store run for something like that.
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No problem man. I had to amazon it. I am FAR from the promised land of chorizo, haha. You can make your own too: I just don’t trust myself to
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That… makes sense haha. I’m geographically closer, but that doesn’t count for much when you take our population into consideration.
Side note, the protein powder ending to your blog this week made me laugh. When I went through my first phase of lifting back when I was 18, I was under the impression the post-workout shake consumed within 30 minutes of training was the only thing that mattered nutritionally. Live and learn as they say.
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@mr.v3lv3t You and me both dude! Eat like garbage, supplement like a champ. Like putting a $4000 stereo in a $400 car, haha.
1 hour of Tang Soo Do in the AM
PM WORKOUT (1630)
Tabata KB front squats with 8 reps per round with bells held in front rack the entire time (made it through round 7 before having to reclean)
40 reverse hypers w/50lbs
Neck work
Tabata KB front squats with 9 reps per round (bells held in hands at the side during downtime)
Notes: Finished up that second Tabata and said to myself “That was REAL stupid”. Always a good sign. That front rack deal is a serious challenge mentally while the other is a physical challenge. Stacking them both is gold.
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Nothing wrong with a sound system banger 
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Slept until 0628 and hit a fasted 42 rounds of tabata burpee over bar. As much as I wanted to get in some kettelbell work, with day 1 of Deep Water tomorrow I figured it’d be good to do something that got my hips opened up.
Superbowl today and we’re doing burgers. Got bison and shrimp on my mind. Wife also made an AMAZING psuedo pasta dish last night using sweet itallian chicken sausage from trader joes, Costco “Healthy Noodles” (those “MIracle noodles” made of yam powder that are almost zero calorie), fat free mozerella, no sugar added pasta sauce and fat free sour cream. My past self would have reversed all of those adjectives, but this is pretty much pure protein and trace carbs and is going to factor heavily into my diet this week as well, which is awesome too.
Things are great.
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