Walleye's Radical Diet And Progress Log

Training Training Logs
61

Tuesday morning, I cancelled my generic supplement order. My symptoms seem to come and go. I have good days and bad days, so I’m definitely going to do the protocol.

I called up Poliquin and placed my order. I have enough to do a 28 day protocol. I’ll use up all the supplements at 30 days if I take 12 Yang R ALA per day. I don’t think 2 extra days will hurt, especially since I’m a cheap ass and don’t want to leave extra pills lying around. It will be nice because I’ll be taking this for the month of June.

On another note:

I’ve been smoking my chicken breasts and that makes a huge difference in moistness, tenderness, and taste. It takes 2 hours in the smoker I do enough for 1 weeks worth of chicken. If any one’s interested I will give you the recipe.

62

[quote]Christian Thibaudeau wrote:
walleye49 wrote:

A couple questions. Low Intensity Cardio-- Is this like walking for an hour while pushing my 3 year old in a stroller?

It depends if your kids are heavy. :slight_smile: Ideally shoot for a heart rate of around 130 beat per minute.

walleye49 wrote:
Quad Dominant Exercises --Squats, Leg Press, (any others?)
Hip/Hamstring Dominant–Dead lifts,? Others?

Take a look at my article ‘‘How to design damn good programs’’ I think that I listed quite a few good ones.

walleye49 wrote:
Do I take each set to failure?

When training for strength failure is not a goal in itself. The objective is to have the highest average weight lifted as possible for the 3-4 sets; if going to failure leads to a lower average weight, then avoid it.

[/quote]

For me personally, I find going to failure when striving to maximize strength is counterproductive.

63

Weigh in and notes 316

Dropped another pound!!!

I’m losing more by getting more about 20-25 grams of carbs in my morning meal. I also feel much better throughout the day.

Squats
225x6
275x6
275x6
275x4 (buried them low)
Deads
225x6
315x6
365x6
365x6
Bulgarian Squats
6x6
6x5
4x4
4x4
Lunge
6x6
6x5
6x6
3x5
Leg Ext
150x6
150x6
150x6
150x4
Leg Curl
10x6
11x6
12x4
12x4

Stretched then went to the chiropractor. I go in for surgery tomorrow for skin cancer removal, nothing serious but I won’t be eating anything most of the day until post surgery.

My supplements come Monday and I’m getting my body fat done on Saturday to set a bench mark.

64

Hey Walleye, damn!! Your just burning the place up! Looking good buddy! We will both be in Speedos in no time… lol. There’s a sight!

Hope your surgery went ok!

65

I think my family would disown me if I wore a speedo!

66

The Good, The Bad, and the Ugly

The good:

Finished the month weighing 315! And kept my strength up and even gained some strength.

Finished the 2 week low calorie eating with the following numbers:

210/15/71
220/25/68

The Bad:

Last night for whatever reason, my wife and I drank too much alcohol and ate too many carbs. We are back on the wagon again:

The Ugly:

Had my body fat % done today. I also had all the measurements that CT had done. Although the trainer didn’t have a clue she was pretty interested in the bio signature stuff.

I’m guessing based on the fat ratios that cortisol is my biggest concern right now since the calipers didn’t open wide enough to get a good accurate read.

I came in at 26.7% body fat at 315 that means I’m carrying roughly 85 pounds of body fat.

Chin: 13.2 mm
Cheek: 16.2 mm
Pec: 25.3
Tris: 18.3
Subscap: 29.9 mm
Mid axialary: 23.4
Supra ilium: 32.4
Ab: 38 mm
Knee: 6.9
Calf: 17.5
Quad: 24.5
Ham: 28.8

The workout:

I changed my exercises today: I’ll do this new routine for the remaining 3 week cycle:

Front Squat:
135x6
225x4
225x4 (this is the first time I ever did this exercise)
Stiff Leg Deads
225x6
275x6
275x6 (need more weight)
Dumbbell Press elbows in palms facing each other. Develops more of the tris and shoulder, than the elbows out that does more pec.
85x6
95x6
105x6 (need more weight)
Bent over barbell rows
185x6
185x5
185x4
Horizontal shoulder raise to the top. Since I’m hitting my tris and front shoulder in my dumbbell, I’m doing these to keep a full ROM.
25x4
20x5
20x6
Pull Downs
180x5
180x6
195x4

My wife had her fat tested and she was 32.8% body fat.

Her numbers were:
Chin: 13
Cheek: 14.1
Pec: 23.1
Tris: 27.6
Subscap: 31.8
Midaxial: 28
Supra ilium: 30.5
Ab: 37
Knee: 8.8
Calf: 28.1
Quad: 35
Ham: 36.1

Since I don’t have a poliquin center here in Michigan, I’m hoping the CT reads this and gets an idea of what are problem areas are.

I’m getting some pics up too for the phsyique clinic. I’m hoping my wife and I get selected.

67

[quote]walleye49 wrote:
The Good, The Bad, and the Ugly

The good:

Finished the month weighing 315! And kept my strength up and even gained some strength.

Finished the 2 week low calorie eating with the following numbers:

210/15/71
220/25/68

The Bad:

Last night for whatever reason, my wife and I drank too much alcohol and ate too many carbs. We are back on the wagon again:

The Ugly:

Had my body fat % done today. I also had all the measurements that CT had done. Although the trainer didn’t have a clue she was pretty interested in the bio signature stuff.

I’m guessing based on the fat ratios that cortisol is my biggest concern right now since the calipers didn’t open wide enough to get a good accurate read.

I came in at 26.7% body fat at 315 that means I’m carrying roughly 85 pounds of body fat.

Chin: 13.2 mm
Cheek: 16.2 mm
Pec: 25.3
Tris: 18.3
Subscap: 29.9 mm
Mid axialary: 23.4
Supra ilium: 32.4
Ab: 38 mm
Knee: 6.9
Calf: 17.5
Quad: 24.5
Ham: 28.8

The workout:

I changed my exercises today: I’ll do this new routine for the remaining 3 week cycle:

Front Squat:
135x6
225x4
225x4 (this is the first time I ever did this exercise)
Stiff Leg Deads
225x6
275x6
275x6 (need more weight)
Dumbbell Press elbows in palms facing each other. Develops more of the tris and shoulder, than the elbows out that does more pec.
85x6
95x6
105x6 (need more weight)
Bent over barbell rows
185x6
185x5
185x4
Horizontal shoulder raise to the top. Since I’m hitting my tris and front shoulder in my dumbbell, I’m doing these to keep a full ROM.
25x4
20x5
20x6
Pull Downs
180x5
180x6
195x4

My wife had her fat tested and she was 32.8% body fat.

Her numbers were:
Chin: 13
Cheek: 14.1
Pec: 23.1
Tris: 27.6
Subscap: 31.8
Midaxial: 28
Supra ilium: 30.5
Ab: 37
Knee: 8.8
Calf: 28.1
Quad: 35
Ham: 36.1

Since I don’t have a poliquin center here in Michigan, I’m hoping the CT reads this and gets an idea of what are problem areas are.

I’m getting some pics up too for the phsyique clinic. I’m hoping my wife and I get selected.

[/quote]

I can’t give you recommendations based on someone else’s measures if she/he is not Biosignature certified. There is not way that I can trust the validity of the Bosig-specific sites in that case. And I have no idea of the qualification of the tester.

68

[quote]Christian Thibaudeau wrote:
I can’t give you recommendations based on someone else’s measures if she/he is not Biosignature certified. There is not way that I can trust the validity of the Bosig-specific sites in that case. And I have no idea of the qualification of the tester.[/quote]

We just mirrored the results taken on the youtube video.

I was more asking you if there was anything that stuck out to you. I figured since my abdomen was the largest that the cortisol protocol that you suggested was spot on.

I’ll keep on working hard and if my progress slows I’ll contact you again for other things I might need to do.

walleye

69

I understand what you were asking. But what I was saying is that I cannot trust another person’s measure if she has not been trained on the biosig specific site. Since this system is all about ratios and precise measures, even a slight error in measure could screw up the results.

Charles told us that you need to measure 4000 subjects before you are truly accurate and consistant with your measures. Heck, just at his recent Biosig seminar the attendees had to practice measuring for over 15 hours!!!

And among the crowd were several very high level coaches who had been measuring BF for a long time, yet a lot of them were severely off compared to Charles’ measures.

So this is why I cannot made recommendations based on other people measures.

Now, my original recommendations were based more on your sleeping patterns and energy levels. Turns out that looking from your results (even though they are likely to be off… fatter individuals are especially hard to measure with the biosig if you lack experience) it seems that I was right. But I would have never made those recommendations based only on another person’s measures.

[quote]walleye49 wrote:
Christian Thibaudeau wrote:
I can’t give you recommendations based on someone else’s measures if she/he is not Biosignature certified. There is not way that I can trust the validity of the Bosig-specific sites in that case. And I have no idea of the qualification of the tester.

We just mirrored the results taken on the youtube video.

I was more asking you if there was anything that stuck out to you. I figured since my abdomen was the largest that the cortisol protocol that you suggested was spot on.

I’ll keep on working hard and if my progress slows I’ll contact you again for other things I might need to do.

walleye[/quote]

70

Thanks for the explanation CT.

71

Food logs

220/65/70
375/20/80
275/20/110

I’m struggling to get my diet adjusted but I think I’ll have it down by tomorrow.

My workout was suffering a little bit on Monday.

Dumbbells
80x6
100x6
100x6
110x6 (Increased Weight
Barbell Bentover Rows
135x6
185x6
205x5
205x4

Incline Press
80x3
70x6
70x6
75x5
45 degree pulldowns
180x6
195x6
210x6
225x4

Shoulder Press
50x6
55x6
55x6
65x5
Pulldowns
180x6
195x6
205x5
205x4

I noticed I was pretty weak this workout. Probably a sign of my burnout.

Today I did 45 minutes cardio work kept my heart rate at 130 during the entire session.

Poliquin messed up my order so I’m still waiting for my phosphadytlserine. I’m going to the doc on Monday to get some blood work done.

72

My body is getting used to the BCAA’s during workout. I put them in some crystal light and drink them. It tastes pretty shitty but I figure it’s sort of like medicine. I take about 40-50 grams per workout.

I’m going to try the post workout drink that CT recommends for me this would be

90 G Whey Protein
63 G Glutamine
32 G Glycine

Since I don’t want to throw up the first time out. I’m going to try about half of what he recommends, unless I read on his posts and find differently, then I might go lower on these supps.

He recommended the following for a 220 pound guy.

"HOWEVER gradually work up the glycine and glutamine, otherwise you might have some digestive problems. Start at 30/5 for 2 days or so, then 35/10 for 2-3 days, then 40/15 for 2-3 days, then 45/20 for 2-3 days. Keep increasing glutamine if you tolerate it. "

50 G Whey
30 G Glutamine
5 G Glycine

73

I don’t know what’s going on! I weighed myself and I’m at 321.5!!!

I don’t know why, I weigh my food, I enter all that I eat. I’m eating the 350/<30/110 that Thibs recommended.

I’m wondering what I can do. Or if I should just wait until the 10th of June to begin the cortisol protocol for 28 days.

My leg day workout was pretty weak too.

Front Squats
225x3
185x5
185x4
Stiff Legged Dead Lifts
225x6
315x6
315x6

Bulgarian Squats
6x6
6x6
6x6
Lunges
6x6
6x6
6x6

Waited because I was exhausted before I did my leg ext and leg curls.

leg ext
150x6
165x6
180x6
205x5
leg curls
10x6
11x6
12x6
13x6

I posted this earlier, but apparently the beauty of the internet didn’t work.

I did a post workout shake with

55 Whey
30 Glutamine
10 Glycine

No adverse side effects, except I retained a bunch of water, probably made the difference of the friggin 7.5 pounds on the scale today!!!

74

[quote]walleye49 wrote:
I put 800 g of meat to my homemade mayo (1/2 cup oil and two egg yolks,) plus some celery, onions, and spices.

It’s 240/25/140 For the whole salad. That means I need to eat half tomorrow and half Tuesday with Extra Lean beef and chicken breast as my protein source to get me up to 250. That with 24 gram of fat coming from fish oil. Actually I’d be better off making the salad last 3 days so I don’t go overboard on the fat intake.

So if I make my salad last 3 days thats 80/8/43, plus 170 g of protein coming from 600 grams chicken breast at 18 grams of fat for the chicken breast, 24 g fat from fish oil, and 43 from chicken salad it will be 85 grams of fat.

Calculating your food intake is quite a chore!!!

[/quote]

Walleye, i’ve enjoyed reading your journal and congratulations for doing all you can. I have two questions for you.

  1. How much is 1/2 cup of oil, you say your salad contained 140kcals of fat, yet surely you would get that from just 1tbs olive oil.

  2. Have you considered the Velocity Diet, if so why have you decided against it?

75

[quote]pf wrote:
walleye49 wrote:
I put 800 g of meat to my homemade mayo (1/2 cup oil and two egg yolks,) plus some celery, onions, and spices.

It’s 240/25/140 For the whole salad. That means I need to eat half tomorrow and half Tuesday with Extra Lean beef and chicken breast as my protein source to get me up to 250. That with 24 gram of fat coming from fish oil. Actually I’d be better off making the salad last 3 days so I don’t go overboard on the fat intake.

So if I make my salad last 3 days thats 80/8/43, plus 170 g of protein coming from 600 grams chicken breast at 18 grams of fat for the chicken breast, 24 g fat from fish oil, and 43 from chicken salad it will be 85 grams of fat.

Calculating your food intake is quite a chore!!!

Walleye, i’ve enjoyed reading your journal and congratulations for doing all you can. I have two questions for you.

  1. How much is 1/2 cup of oil, you say your salad contained 140kcals of fat, yet surely you would get that from just 1tbs olive oil.

  2. Have you considered the Velocity Diet, if so why have you decided against it?

[/quote]

I did miscalculate the salad fat levels and I ate it over a 5 day period. I didn’t put this in the log but I took care of it.

The V Diet, I don’t do well on liquid protein. My body tolerates very little of it, I can only take it after a workout other wise I’m just wasting it out the other end.

I have had better luck with adding glutamine and glycine with the shake after a workout, I’m up to 66 g whey, 35 gram glutamine, 15 gram glycine.

76

This week something was off in a big way! I gained 7.5 pounds!!!

I calculated my food intake, I worked out, the addition I made was glutamine and glycine after my workout. I noted that the first time I took it I noticed my body retaining water. The plus side was that I was able to take a larger amount of whey protein 66 g in my last post workout shake.

Normally, I’d be on the can within 20 minutes of such a drink. However, with the addition of glutamine and glycine I actually digest it quite well.

The other thing is that I ate alot of steak this week. The meat was lean and it said for every 3 oz portion it have 25/0/6.

Now if that was raw and I cooked it I weighed my food after cooking so I could have gotten more fat and protein than I thought.

It is frustrating though. I’m going to be able to begin the cortisol protocol on Tuesday, so maybe that will help.

I’m hoping to get picked for the physique clinic because it seems like my body is a bastard that doesn’t want to get smaller.

Saturday Workout

Front Squat
185x4 (did something and I can’t breathe while I do these) so I switched to single leg press
315x6
315x6 both legs
Stiff Legged dead lift
315x6
315x6
315x6

Dumbbell press
90x6
110x6
110x6

Barbell Row
225x4
225x4
225x4

Shoulder Press
60x6
60x5
60x4

Pull Downs
180x6
205x5
205x4

Food Log Friday

300/20/90
Saturday
200/50/80

I did change fish oil brands this week. That’s another variable in the equation.

Fish Oil
Glutamine + Glycine
Steak Fat grams and portion size.

If anyone has trouble losing weight like this let me know.

77

Quick Update,

I went to the doc after 2 months of being on the low carb diet and 4 weeks on the 2 week low 1 week high CT diet.

My blood pressure went down dramatically from 140/92 to 117/76!!!

I’ll see what my cholesterol went to as well. I talked with the doc about my feeling shitty all day and then wired at night. I asked her about cortisol and then she asked a couple of questions. She asked if my upper body was getting bigger or my lower body.

My lower body is making more improvements than the upper body. She ordered 10 blood tests mostly dealing with testosterone tests including overall T levels and bio availability of T in the system.

She noted that men suffer from low T and over the past 30 years men’s T levels have dropped dramatically and nobody knows the cause yet.

She gave me a small amount of lunesta to sleep at night. Advised me to drink a protein shake from 30-100 g of protein before bedtime.

I’m also starting the cortisol protocol tomorrow morning. The other thing that she mentioned was that I need to do high intensity interval training about 3 times a week, in addition to my workouts to get the fat loss going faster.

Any one know what makes a good HIIT regimen?

That’s it for now.

78

Depends - do you like running, biking or some kind of dynamic weight movement. On the treadmill you can alternate sprints with walking.
Warmup
Sprint 30 sec
walk 30
sprint 30
walk 30
and so on. Change the sprint /walk intervals to maximize you intensity.

Stationary bike is the same idea but you can add pedal resistance to the mix as well as pedal speed. Dyanmic weight movement - search for Tabata thrusters. The main idea is to alternate max effort with a short recovery period for 4-8 cycles (or as much as your body can handle).

79

Hey Walleye… stick with it brother, the body is resistant to change and goes through different stages of being stubborn.

I found that the eliptical trainer in my gym is good for HIIT training (when I do cardio… which is not often enough), because it is easier on the joints (knees/ ankles etc.) for us big (old) guys. They usually have the “interval” mode as well, which makes programming for the HIIT easier as well.

I too am going through a tough time, body not responding. I am getting stronger (as are you), but not losing weight as fast as I should be.

We will get through this brother…

80

Workout Results Monday

Dumbbell Press

80x6
100x6
120x6
120x6

Bent over Rows
185x6
185x6
205x6
205x4

Incline Press
70x6
75x6
80x5
80x6

45 Pulldowns
195x6
210x6
225x6
240x4

Dumbbell Press
55x6
60x6
60x5
65x2 (yes I was very much spent)

Pull Downs

195x6
210x6
210x4
225x4

The only nice thing about last nights workout was the strength I had from the week of eating.

When I went to the Doctor’s office I weighed 319 only 4 pounds up from my lowest weigh in. If a little of that was muscle that’s OK.

Soldog and Bunny, thanks for the info about the HIIT. I might try to do this in the morning at Lake Michigan. I’m very close to some sand dunes. I’ll just have to get a stop watch. I think in my condition I’ll try to sprint for 10 seconds walk for 20 seconds on the flat beach. For starters . . .If I can get 20 sprints in 10 minutes I’m sure I’ll be wasted. Plus I have to climb the dune back up to the top!

I’ll try to get the wife talked into it. (She finally gained 4 pounds this last week, because she thought, OH I can cheat and still lose weight, so she had pancakes, a couple cookies, some popcorn with extra butter. OH yeah! It felt good to see that scale move up! As for me on the other hand, I seem to smell crispy creme donuts and I’m ballooning up a good 5 pounds!!!)

I took ambien sleeping pill last night. That worked great!!! I’m hoping that I only need to be on that for a week or so to get my body back into a good rhythm again.

I started the cortisol protocol today as well. I’ll see how this goes.

Lastly, I didn’t realize this but before I began working out more regularly back in March I was 335! at the Doc’s office. Looking back at your progress helps you look forward to what you will do.