Tag Archives: fat

Training Update

I took some time away from the gym.  In part due to laziness, in part because I had other pressing things to do, in part because the weather sucked, and getting up at 5:30 to drive in the snow to the gym wasn’t as appealing as staying in my warm bed until 7.

I have that excited and motivated feeling that comes when I’m out of the gym for a while.

The good news is that I don’t lose that much when I don’t train, and what I do lose tends to come back pretty quickly.  I am really out of shape, though.  While I didn’t get a ton fatter over the holidays, I am pretty fat, and my work capacity sucks.

I have two distinct things I want to accomplish.  First, I am going to compete in this year’s Maryland State USAPL meet, usually held in November or December.  There’s a meet in April, but I don’t see how I would be ready to participate.  If there are still openings closer to the date, maybe I’ll do it.  If there’s a meet sooner than the Fall, I’ll certainly consider doing it.  Second, I need to improve my body composition.  I’m too fat, and I’m getting to a point in my life where being too fat is not only a health issue, but a lifestyle issue.  While I feel like a young 43, being chubby isn’t helping my quality of life.  We’re going on a beach vacation with my family in August, so I’m going to use that as a target to be ‘beach ready’.

How will I do those things?  Training is easy – I use a basic Conjugate template (think Westside, and if you really want to learn about how I train, type ‘Dave Tate Eight Keys’ into the Google), two Max Effort days (Squat/Dead and Bench) and two Dynamic Effort days (Squat/Dead and Bench).  I usually spread my training out over an 8 day ‘week’, but I might try going back to 7.   You’ll see how I structure assistance and supplementary stuff, it’s not rocket science.  I’m also going to slowly incorporate some conditioning, with walking (transitioning to running over time) on off day mornings, and for now, I’ll do something on lifting days, too.  I’ll start with slow treadmill stuff, and work up to pushing the prowler.  Again, no reason to over think this stuff, just do it.  I’m also going to do a little more mobility work (Think Agile 8), but I won’t talk about that much.

To get leaner, I just need to apply the simple effective things that everyone knows work.  Eat my veggies, quit eating ice cream, make smart choices, but don’t ruin the fun of eating.  Just eat more good stuff.  You know the drill, and if you don’t, you should.

I’m going to start posting my training again, because I like to do that.

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I Got Fat

Well, I did.

My bodyweight and bodyfat have been pretty happily at 230-235 pounds and about 20% for quite some time.  That’s kind of a set point for me, and while I’m not Captain Health at this size, I feel good, my blood pressure is fine, I can move, and training tends to go well.

Over the past month to six weeks, though, I haven’t been feeling as well; and in the last two weeks, it’s really started to bother me.  Mostly, I feel out of shape (I am), fat (I am), and I know based both on measurement and feeling that my blood pressure is up.  I’ve been drinking too much (it’s far too common for me to have a cocktail AND a couple of glasses of wine with dinner or a beer or two), and eating like I’m 23, not like I’m 43.

Part of the issue was I took some time away from training because of a nagging shoulder thing.  That’s cleared up now, so there’s no excuse not to get in the gym.  There was never an excuse to stop everything, but I did.

Anyway, I decided today I need to make some changes, and hopped on the scale to get my baseline:  235.5 pounds (right in line, just a couple of pounds heavier than I had been running), 41 inch waist (at the navel, as big around as I can remember being).  That works out to about 24% bodyfat.

Yikes.

Luckily, I’m pretty disciplined, I know a lot about nutrition, I know how to get lean, I have access to great food, I work primarily from home, and it’s a slow time of year for us.  So this is a great time to get my diet in check and drop some fat.

That said, it’s also the holidays.  Lots of parties, Thanksgiving, all of it.  I’m not a crazy dieter, though, and can fit in fun stuff and good food/drink without losing sight of the main goal.

The Eating Plan:

Simple rules work best for me.  I think one of the best fundamental eating plans for people who lift/train athletically is John Berardi’s Precision Nutrition.  It is fundamentally just a set of rules, easy to follow and execute, with room for error.   These are not the exact rules he published, but they are close, and what I’m going to do.

  • 235g Protein every day.
  • 5 servings veggies every day
  • Less than 200g carbs per day on non training days, less than 300g on training days
  • Carbs consumed primarily around training, and typically all before noon on a normal day.
  • No Cocktails at home
  • Wine only with food
  • No limits on fruit or veggies
  • No dessert/sweets (the carb limit pretty much excludes these, anyway).

I will follow these guidelines pretty much all the time, however, if we are going out to dinner, or are entertaining, or it’s Thanksgiving, I’m doing whatever I want.  Berardi says to follow the rules 90% of the time, but I don’t include his meal frequency guidelines.  Not every day will be perfect, but if I do most of these most of the time, I’ll be OK.  Frankly, this is how I should be eating all the time, anyway.  I’m not going to do anything signficant or drastic.  While I know I can make body composition changes more quickly using a more aggressive diet, I also know that the change tends to be temporary.

The Training Plan:

I still want to get back on the platform, so I’ll stick with my Conjugate/Westside style training.  I’ll walk in the morning on non lifting days, and for now, I’ll walk on a treadmill after lifting.  As I get into better shape, I will replace the treadmill with the prowler.

I reasonably expect I’m going to need to drop down to 210-215 to get my waist down where I want it.  There is research that points to simply your waist measurement as a predictor of health issues; keep your waist under 1/2 your height (in my case, that’s 35 inches), your general health risks are reduced.  Plus I’ll feel better.

I don’t know how much I will update progress here, I’ve gotten out of the habit of posting training, I guess we’ll see.

 

 

 


Stutter Step

A couple of weeks ago, I mentioned I was going to work on getting a little leaner.  As you may have noticed from my lack of training updates, I got busy.  Real busy, with work travel, work meetings, and catching up from work travel and work meetings.  And sleep deprivation.

I’m back to normal, now, and I’m getting back to it.

This morning, I’m 238 pounds, with a 40 inch waist at the navel.  That’s about 20% bodyfat.

I’m also resetting my squat poundages.  I screwed up at the start of using 5/3/1, and had my squat base set too high.  I thought it was my hatred for doing more than 3 reps, but my deadlift has taken off, so I think it more likely I messed up from the beginning.


Pounds and Calories

This morning, I weighed in at 236 pounds. I don’t know what my waist is because I can’t find the tape measure, but it’s probably 39 or 40, putting me about 20% (of course).

My daily calorie allottment is 2400. Today, I’ve eaten 2431 (how about that?), 241g protein, 188g carbs, and 79g fat. I’m going to bed hungry. Tomorrow, I’m driving to Carlstadt, NJ for a meeting, then back home. That’ll be 6-7 hours in the car, and a business lunch, so I doubt things will be as good as today, but I’m going to give it a go.


Composition

Up to 239 pounds, 19%.

Feel great with the addition of the cardio work, BP has to be down, and I can get up a flight of steps without considering going to the hospital.


Composition

239 pounds, 39.5 waist.

That’s plus 5 pounds with no waist change in the last 3 weeks.


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