Edit: New plan below
Thursday, Friday, and Saturday have been off days from lifting/intervals, because something is wrong with my school ID and I don’t have access to the gym until Monday when they fix it. Regardless of that though, I’ve been keeping active instead of sitting around.
Thursday & Friday - Jogged 1 mile
Saturday - Boxing
I’m glad to be back in the boxing gym, but I’m sad to say that my hand isn’t good enough for mit/bag work just yet, but such is life. I’ll continue to go and work on my skills, but just leave those two parts out until I can handle them.
I cant wait until I get access to the computer again tonight, because I’m going to be following Gus’ new eating plan from now on, so I need to do some number crunching and food planning.
1700 on training days
1400 on off days
186g Protein
100g Carbs max
Remainder in a healthy mix of fats
I hope this helps me break through my plateau!
So, after much number crunching I’ve figured out what I need to do.
21oz chicken breast = roughly 185g protein
Now certainly I wont eat 6 meals of 3.5 oz chicken breast for my daily protein needs, but at least now I know that I can scale the chicken back depending on what else I eat for protein (Low Carb Metabolic Drive, Grow!, eggs, etc)
On training days Surge will take up 55g, leaving me with 45g to spread throughout the day, and i’ll consume most of that at breakfast, leaving enough room for a piece of fruit before bed or something.
I picked up some ground flaxseed today as well, so that and Flameout are essential, and I’ll fill in the rest of my fat needs throughout the day with meats and nuts, and possibly more fish oil.
I also plan on ordering some powder BCAA tomorrow after I pay my rent (2 lbs - 9.6g BCAA per 10g scoop) to take throughout the day.
Training days:
185g Protein
100g Carbs
62g Fat
~1700 calories
Off days:
185g Protein
50g Carb (breakfast)
51g Fat
~1400 calories
I’m tempted to order some more HRX, but we’ll see how my budget is looking once its back in stock. This is going to work…I can feel it!
Hey Sayjin, Coach CT has greg and bartl on alternate days of protein/fat/veggies and protein/veggies to force their bodies to use their own bodyfat for fuel thus increasing their fat-loss rate. They are both on very low carb diets the whole way through. Might be an idea to check up on in their threads. Hope it Helps. Train hard my friend!
Thanks for the advice Gus! I’m going to give what you’re doing a try first, because I feel like crap on low carb diets, and also because I feel uncomfortable transitioning carbs back into my diet like I had to do with the Anabolic Diet (at least without some supervision).
I think this drop in calories will be just the kick I needed, especially since I’m more than well rested and am going to be bringing the intensity like a mofo so I can earn those carbs. Whatever doesn’t kill me will make me stronger - its go time!
Weight - 189
Temp - 96.29
HR - 63 BPM
Measurements:
Neck - 16
Shoulders - 47 1/2
Chest - 40
Upper arm - 13 1/2 (Right)
Waist - 33
Hip - 39 1/2
Thigh - 24
Calf - 15
Today is a great day. On a scale of 1-10, I woke up feeling like a 25, and it only got better after my workout when I seemed to get a huge boost of energy. I calculated all of my meals using calorieking.com as well as according to the serving size on the back of the packages (oatmeal, flax meal)
I’m really excited about Gus’s progress, not only because of his amazing results, but because I finally have someone within the clinic to model my diet after. I’m more pumped now than when I started this log! Before this, the closest person to my stats was CrewPierce, but his goal is strength and size, while mine is strength, conditoning and fat loss. Now with Gus weighing in a good 6lbs less than me, I’m pumped for some friendly competition - whaddda ya say Gus - Feb 18th? Whoever loses still wins!
Spartan strict all the way!
Meal 1 - 10am
1 1/2 Scoop Grow!, 1 serving oatmeal + cinnamon, 2 tbsp Flax meal, 4 Flameout caps
Meal 2 - 1pm
3.5oz chicken breast, broccoli
Peri-workout - 5pm
Pre: 10g BCAA/11g Grow!
During: 7g BCAA/11g Grow!
Pre-cardio: 3g BCAA
PWO - 1 Serving Surge
Meal 3 - 8pm
3.5oz chicken breast, broccoli
Meal 4 - 12am - 3.5oz chicken breast, broccoli
Meal 5 - 1:30am
4 eggs, 1 oz almonds, broccoli
Breakdown for the day:
217g Protein
87g Carb
57g Fat
1729 Calories
Workout - The Magic 50
5 Dumbbell Snatches per arm (50lbs)
5 Dumbbell Swings per arm (50lbs)
5 Burpees
Rest 60sec and repeat 5x
Cardio - 30min on tredmill…Incline: 5, Speed: 4
This is my experimental week. I’m unsure how to approach Surge on my GPP and Core day, so i’ll replace those carbs with fruits and such. If I’m not down to 184-185 next week I’m going to cut my PWO Surge in half. If fat loss still is super slow during that, I’m going to try a low carb protocol and hope I can still bring the intensity.
[quote]Sayjin wrote:
I’m really excited about Gus’s progress, not only because of his amazing results, but because I finally have someone within the clinic to model my diet after. I’m more pumped now than when I started this log! Before this, the closest person to my stats was CrewPierce, but his goal is strength and size, while mine is strength, conditoning and fat loss. Now with Gus weighing in a good 6lbs less than me, I’m pumped for some friendly competition - whaddda ya say Gus - Feb 18th? Whoever loses still wins!
Spartan strict all the way![/quote]
You know me Sayjin, I’m always up for a challenge! I figure by Feb 18, I could drop 2 lbs to 181 lbs. You could do the same to get to 187 lbs or 186 lbs if you are game. I think you can do it and then we can shoot for a certain poundage each week or two after that.
You’re right, whoever drops still wins. I like your motivation. Let me know if that sounds good.
Now we have pressure on you! Let see if you really can step up to the plate and get your goals. I have a feeling we can get that fire burning.
[quote]Sayjin wrote:
Meal 1 - 10am
1 1/2 Scoop Grow!, 1 serving oatmeal + cinnamon, 2 tbsp Flax meal, 4 Flameout caps
Meal 2 - 1pm
3.5oz chicken breast, broccoli
Peri-workout - 5pm
Pre: 10g BCAA/11g Grow!
During: 7g BCAA/11g Grow!
Pre-cardio: 3g BCAA
PWO - 1 Serving Surge
Meal 3 - 8pm
3.5oz chicken breast, broccoli
Meal 4 - 12am - 3.5oz chicken breast, broccoli
Meal 5 - 1:30am
4 eggs, 1 oz almonds, broccoli
Breakdown for the day:
217g Protein
87g Carb
57g Fat
1729 Calories
Workout - The Magic 50
5 Dumbbell Snatches per arm (50lbs)
5 Dumbbell Swings per arm (50lbs)
5 Burpees
Rest 60sec and repeat 5x
Cardio - 30min on tredmill…Incline: 5, Speed: 4
This is my experimental week. I’m unsure how to approach Surge on my GPP and Core day, so i’ll replace those carbs with fruits and such. If I’m not down to 184-185 next week I’m going to cut my PWO Surge in half. If fat loss still is super slow during that, I’m going to try a low carb protocol and hope I can still bring the intensity.[/quote]
Hey Sayjin
I just started reading your thread and wanted to throw in my support too…I just realized I recognized your regimen from Ross Boxing…am I right?
Hey Qaash,
Thanks for blessing my thread with your presence! You’re right though, this is Ross’s stuff, and I’m following the program outlined in Infinite Intensity. I can’t speak highly enough of him and his methods, and he’s pretty much my role model as far as combat conditioning is concerned.
Temp: 96.36
HR: 64 BPM
So I’m pretty pumped about this friendly competition that Gus and I have going on. I may be at a disadvantage as far as supplements go, but we’re both capable of putting forth the effort and hard work nessecary to meet and exceede our goals.
I think that fire is certainly burning bright within me because now when I train, I’m training with this fact in the back of my mind: On the other side of a country there is a man busting his ass doing what needs to be done to turn his dream into a reality…that and he’s trying to defeat me lol, so I’m bringing the intensity each and every day.
With that said, today was a shitty day as far as training goes, but I’m trying to remain positive, so I’ll count this as my off day and re-work my workout schedule for the this week and keep moving it along.
I wasn’t able to do my interval training today because of my work schedule and late night class, and because the lacross team was on the track tonight. I would’ve done it outside but we have 4 inches of snow, so I’m getting ready to head home eat, do some homework, and end the night with 50 burpees.
I’ll type up my meals tomorrow because I didn’t intend for today to not be a training day, so I’m still figuring out what I’m going to eat tonight.
Note: Biotest’s shipping is awesome! My GF ordered me some low carb Metabolic Drive for Valentine’s day on Monday and its already here today…hell yeah!
Tuesday’s meals
Meal 1 - 2 tbsp flax meal, 1 serving oatmeal + cinnamon + 4 Flameout, 1 scoop low carb Metabolic Drive/1 scoop Grow!
Meal 2 - 3.5oz chicken, broccoli
Meal 3 - 3.5oz chicken, broccoli
Meal 4 - 20g BCAA, 1 scoop Grow! (Was supposed to be my peri-workout nutrition byt the workout went to hell)
Meal 5 - 4 eggs, 8oz orange, broccoli
Meal 6 - 9oz steak, broccoli
FYI - I simply say broccoli now instead of measuring because it doesnt really matter to me anymore. I dump 2 5 serving bags of broccoli in the steamer when I wake up and just make sure they’re all gone by the time I go to bed.
Wednesday:
Temp - 96.72
HR - 63 BPM
Do you guys remember that scene from the Matrix Reloaded where Neo runs intl all those duplicates of Agent Smith and proceeds to tear shit up? Yeah, thats what I did in the gym today, and it felt GREAT. I hit a new PR in some of my exercises, so I’m pretty pumped about that, and will carry that into the rest of my workouts.
I didn’t have time to do my 30min PWO cardio because I had to head to boxing class, but I feel like I more than made up for missing the cardio.
Meal 1 - 10:00am
1 scoop low carb Metabolic Drive/1 scoop Grow!, 2tbsp flax meal, 4 Flameout, 8oz Orange
Meal 2 - 3.5oz chicken breast
Peri-workout: 20g BCAA, 1 scoop Whey, 1 serving Surge PWO
Meal 3 - 6oz chicken breast, 1 scoop low carb Metabolic Drive
Meal 4 - 6 eggs, 1 bag of Broccoli
Hey TMoney, if you’re still out there…I think you hit the nail right on the head as to why I wasn’t losing weight. Those oranges? Never weighed one until recently, and the ones I eat tend to be between 8-10oz peeled, which is a ton of carbs, and considering I used to eat 3 or 4 a day on top of oatmeal and Surge its not hard to figure out why I wasnt losing weight!
Workout:
1 arm dumbbell clean and press
4x3 (80R/70L)
1 arm snatch
4x4 (90R/80L)
1 leg squat
4x5 (35lb dumbbell)
Weighted pull ups
4x5
Pushups
4x15
Thursday
Temp - 96.88
HR - 64 BPM
I’m more than satisfied with the results I’ve been getting this week moreso than any other time since I’ve been keeping my log. I know the weight loss I’ve been experiencing hasn’t been much water weight because I dont think I’d hold much water in if I drink 2 gallons a day. Needless to say, I think I’m going to shatter my goal for Monday by this weekend!
Meal 1 - 2 scoop low carb Metabolic Drive, 2 tbs flax meal, 4 caps Flameout, 8oz Orange
Meal 2 - 3.5oz chicken breast
Meal 3 - 20g Whey
Meal 4 - 10oz steak, 1 bag broccoli
Meal 5 - 8oz steak, 1 bag broccoli
GPP workout consisted of 50 burpees before the final meal of the night.
I messed up my workout schedule by performing my strength workout, leaving 2 core days stacked back to back, so I’m reducing it to one core workout tonight after my interval workout, and then taking the weekend off for skill work on Saturday and Sunday.
Friday
Temp - 96.72
HR - 65 BPM
Meal 1 - 2 scoop low carb Metabolic Drive, 2 tbsp flax, 4 Flameout, 7oz Orange
Meal 2 - 3.5oz chicken breast
Meal 3 - 3.5oz chicken breast, broccoli,
Periworkout - 20g BCAA, 1 serving Surge
Meal 4 - 8oz Salmon, mashed poatoes, cornbread (went out to eat dinner with some friends)
Meal 5 - 1 scoop whey, 1 scoop low carb Metabolic Drive
Interval Workout
800m x 2
50m x 6
Saturday
Saturday was horrible because I woke up to a knock on my window at 9am. I was supposed to be up by 8 and out of the house by 8:30 to volunteer at a youth event, so I ran out of the house without being able to eat and went without food until 1:30 where I was able to run in the house real quick and make a shake before having to run to the school for a cool down session
Meal 1 - 2 scoop whey, 1 scoop Metabolic Drive
Meal 2 - 8oz steak, broccoli
Meal 3 - 8oz steak, broccoli, 8oz orange
Meal 4 - 3.5 oz chicken breast, broccoli
Sunday
Didn’t do any morning cardio, but I played racquetball after waking up as my exercise for the day. I have an accounting exam tomorrow, so I’ve been studying for that all day and will continue to do so through the night. I’m really starting to get in the habit of eating the same thing everyday for the most part, as it eliminates many of the choices that seemed to bog me down before.
Meal 1 - 8oz steak, broccoli, 1 scoop whey, 2tbsp flax
Meal 2 - 8oz steak, broccoli
Meal 3 - 3.5oz chicken breast, broccoli, 4oz orange
Meal 4 - tons of broccoli, 1 scoop whey
Meal 5 (to come pre-bed) - 1 scoop Metabolic Drive, big serving of broccoli
Progress at last!
Weight - 186.5
Temp - 96.78
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