Thursday, March 14, 2013

3/14/13 - full body deload training & diet review

Training @ 515a

5 mins on spin bike to warmup

Back squat 135x10x3
Front squat 135x10x3
GMs 135x10x3
Strict ohp 135x10x3

Band pull aparts 3x12
Band one arm curls 3x12

Plyo pushups (onto 6" boxes) 3x10
Pullups 3x10
Ring dips 6x5
Ring rows 3x10

Good session. Kiddo woke up about an hour into it so the last 6 exercises dragged out time-wise since I was playing cars and choo-choos with him between sets. Fun times.

Knee feels awesome today. I really wanted to put 225 on the bar but wasn't going to push it. All the squats felt very east and light, no knee pain. The plyo pushups aggravated my left shoulder some but held up fine for the dips. Dips are feeling awesome, getting much more comfortable, stability muscles are getting stronger. Going to start pushing these harder now. One I get to 10 reps I'll start adding weight. Need to work on my pullups more. 10s are tough and they should be easy. Need to get them more explosive too. Felt nauseous during the squats and GMs, protein shake wasn't sitting right. meh..



Side note: today is Steak and BJ day (http://www.steakandbj.org). Very excited about this. TMI? Whatevs. Don't act like you wouldn't be excited either. This is a judgement free zone, get off my lawn.


***** Dietary review


While I'm satisfied that I've spent the last 5 months eating whatever I want and not tracking calories and have not gained any weight, I look fucking disgusting. I'm glad I didn't take a lot of photos at 300+lbs because I look absurd at 278-283ish, where I'm at now. I found some old pictures and I used to look pretty good. I have no desire to be 8% bodyfat anymore (like I used to want to be) and while I'm not saying that would be totally cool, I don't want to put forth the effort to get that low or risk the performance loss.


I'm sitting at 230-233lbs in those photos and these were from back in 2005. I'm much bigger than that now, so if I can have that bodyfat level at 260ish, I'll be very happy. Currently sitting probably 20-23% bodyfat and those were, maybe 15ish %. What does that say about my progress over the last 8 years....... yeah, pretty terrible.

With that said, it's time to start tracking calories again. Not going to bust a huge deficit like before and burn myself out within 2 months. Been speaking with an extremely intelligent friend of mine, Alex Viada, that runs www.completehumanperformance.com and went over a strategy. Plan is to be in a low deficit, think 500-800/day. Carbs are carbs, this will let me get my junkfood fix when I need it to keep me from falling off of the wagon. The maco breakdown will be as follows:

225-250g protein
325-350g carbs
65-75g fat (including 10g fish oil/day, so that really limits dietary fat to 55-65g)

That puts the calorie range at 2785-3075 which is a 500-700 deficit and should be easily manageable. My meal plan breakdown is as follows:

meal1 @ 4am = 50g protein, 50g carbs
*train @ 430am*
meal2 @ 630-7am = 24-32oz choco milk
meal3 @ 11am = protein/carb dominant with some fat, thinking like 50/100-125/15 p/c/f breakdown
*train @ 12pm*
meal4 @ 130pm = 50-75g carbs
meal5 @ 430pm = 50g protein
meal6 @ 6-7pm = 50g protein and leaves me approx 30-40g fat for dinner

Cardio = spin bike and jogging. I'd like to get into good respiratory conditioning shape. I've spent some time learning running "technique" and it's completely pain free in my knees. I'm not going to go out running marathon's. Just going to strap on the heartrate monitor for 20-30 minutes and keep my heartrate at about 135ish, making sure to stay aerobic and not anaeroibic. Same thing goes with the spin bike. Nothing big, just getting blood flowing, fatty acids moving and working the respiratory system.

After throwing I'm going to do some short sprints. Something like ten 10m sprint repeats (with little rest) with a couple 30m sprints towards the end. This should simulate a speed squat type workout, metabolically that is. It also doubles as sport specific training as it'll increase my drive phase throughout everything and that's winning across the board.

Going to add a couple met-con type sessions at the end of my weight training workouts. I've already discussed these. Simple bodyweight type stuff, jump rope + toes2bar + plyo pushpus.. Stuff like that that will carry over.

On days I only train once I'll drop carbs down maybe 25-50g or so and on 100% off days I'll do the same and just hit a cardio session to zing the metabo for the day.

This minor deficit over time and centralized carbs around training should yield a nice, slow recomp that will allow me to continue to gain strength over the course. It's time to stop dicking around and talking about getting lean like I do year after year and just get 'er done already. I don't really care about bodyweight, I'd just like to get down to 14-15% bodyfat like in those photos and move forward from there.

Will implement this plan after the Phoenix games. The extra week of not worry about calories will be good to help me finish healing up the last bit of injuries I have. I'm starting to feel more confident about the games and am really looking forward to throwing with Adam on saturday to see guage where I'm at for the games. Plan of action is to throw on monday, then do a speed workout on tuesday and throw tuesday at lunch and shut it down.
Posted by Jake Sullivan at 4:53 PM

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