Training and Self Assesment

After a week of dietary debauchery with Rach and Matthew, it’s now time to shift back into healthy gear. VaRoom! Per normal, I shall review my last plan.

Work Out

I had several goals. (1) Maintain strength while cutting fat. Yeah, I’m pretty much at the same strength level (a tad weaker), maybe even a little stronger in the clean&jerk. (2) Get Lori to the park on a regular basis during summer. Yup, while Lori was doing her 4-year-old thang, I ran sprints or suicides or whatever. I’ve come to love interval training. (3) Get Sherry to embrace the clean&jerk. Yes, she now loves the clean&jerk. Cool, I succeeded in all of my goals.
Grade: A

Nutrition

I cut out dairy and remained hypo-caloric for this routine. I also purchased a weight and bodyfat analyzer. Read about all that crud here. Anyway, the diet worked. I dropped from 10.5% bodyfat to 8.5%, that’s 4-lbs of pure fat without loosing any lean body mass. I seriously think dairy was holding me back. After going a month without dairy, I decided to splurge on some ice-cream with Lori one night. I woke up the next morning with swollen throat and thick saliva. Perhaps I caught a minor cold that night, but that’s rather coincidental. Have dairy products always fucked me or did I teach my body to be intolerant through a month of dairy celibacy? My dietary consistency could’ve been better, as I usually tossed in two cheat meals a week.
Grade: B

New Plan

This next plan is intended to be a damage-control/transition routine before I head back to maintenance level nutrition. I’ll probably get lazy and extend this past the two-week schedule. The work out is intended to hit my lats a little harder than normal and to take advantage of 5X5 supersets. (I love 5X5 supersets.) Now that Lori has headed back to school, Sherry wants to tack our interval training onto the end of our gym sessions.

Monday
1a. Wide Grip Pull Ups 5X5
1b. Bench Press 5X5
2a. W-Crunch 5X5
2b. Dips 5X5
3a Close Grip Chin Ups 5X5
3b. Declined Dumbbell Press 5X5
15-20 minutes of interval training

Wednesday
1. Squat 5X5
2. Dead Lift 5X5
3a. Front Squat 5X5
3b. Good Mornings 5X5
4a. Leg Press 5X5
4b. Lunges 5X5
5a. Reverse Crunches 5X5
5b. Crunches 5X5
6. Vacuum contractions 3X45 seconds

Friday
1. The Bear 5X5
2. Wide Grip Cable Pull Downs 3X10
3. W-Crunch 3X10
15-20 minutes of interval training

These routines may exceed my 60-minute standard, but it’s easier to cut stuff out as opposed to adding new pieces.

Here’s my dairy-free meal template. Meals can be replaced with other substances as long as the kcals, protein, fat, and carbs remain comparable. I am attempting a caloric deficit of about 500-kcal/day, which should put me at 2,000-kcal/day with 36-grams fat, 105-grams carbohydrates, and 315-grams protein.

6:30AM: 1.25-cup Shredded Wheat, 1-serv whey protein
8:30AM: 1-can tuna
10:30AM: 6-oz chicken
12:30PM: 1.3-serv whey protein, 0.3-tsp flaxseed oil
2:30PM: 1.3-serv whey protein, 0.3-tsp flaxseed oil
5:30PM: 2-serv whey protein
7:30PM: 1-can tuna, 1-head broccoli
9:30PM: 1.3-serv whey protein, 0.3-tsp flaxseed oil

Once again, I'm going to try to work on sleep. I'm gunning for 8-hours a night, minimum. Sleep usually is the first thing to suffer when life starts to get overwhelming, so for the next four-weeks I'm going to plan on hitting the ol' bed at 10:00PM and waking up at 6:00AM.

In a two weeks or so I shall look back and see how this all pans out.
...and so it was written, shenry at 8/20/2003 02:36:00 PM.
...and so it was appended with .