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-   -   Ole Grunt's "Unleash the Beast" log (http://www.muscleandbrawn.com/forum/showthread.php?t=2302)

ole grunt 03-08-2010 10:00 PM

Ole Grunt's "Unleash the Beast" log
 
Since my progress has stalled on my current routine, I have decided it is time to shock the body in a major way. I will be altering both my training and diet. I will be using a variation of the Warrior Diet. I have followed the 6 small meals per day and 1 gram of protein per.....for the last three years and have gone from 275 and nearly 30% BF to 230 and about 18% BF, but I have had virtually no progress in the last 6 months so it is time to shake things up. My new workout split will be a 4 day split with cardio on off days except for Sunday, which will be a strictly rest day. When I was younger I was a competitive kickboxer and trained like a freak for it. So I decided to bring back some of that training in place of my usual boring cardio in an attempt to "unleash the beast" within. Got the speed bag and heavy bag up in my gym and ready to put them back to work. Anyway, I guess the idea of the Warrior Diet combined with lifting and boxing/kickboxing just seemed like a good fit. My goal is to reach a very lean 185-190 before my 39th birthday on August 7th. Today was day 1 and this is what it looked like:

Monday - Legs and abs

3 sets of 10 50lb leg extensions for a warmup along with about 10 minutes of jumping rope.

Squats- 135x15 / 185x10 / 225x6 / 185x6
Romanian deadlifts - 135x10 / 185x8 / 215x6
barbell lunges 135x16 (8 each leg) / 135x10 / 135x4 (failure at this point)
standing calf raises - 185x25 / 215x15 / 215x8/ 185x10 (failure)

I typically only rest about 30-60 seconds between sets.

Workout ended with 30 minutes of beating the hell out of my boss..errr..I mean my heavy bag.

Nutrition: between waking and 3pm I had a couple handfuls of almonds, an apple, and a carrot. Lots of water all day long. Post workout whey shake then the feast began. Started off with the world's largest salad (mostly just romaine lettuce) with a balsamic vinagrette made with EVOO. Second part was about 12 oz of roasted Turket breast and a few ounces of cheddar cheese. I just finished off with a bowl of pasta (whole grain) with kidney beans and tomatos. Will probably try to down a small shake before bed (coming up soon). Overall, I had good energy and really didn't experience the overwhelming hunger I expected for the first day. The feast was about as painful as the workout though. Not used to eating that much at once anymore, but I'm sure I'll adjust.

Any advice from those experienced with the WD is appreciated, as I fully intend to reach my goals.

BendtheBar 03-08-2010 10:15 PM

Great start to the log Ole Grunt. I'm going to hit the hay and will comment on the WD in the morning.

folkprophet 03-08-2010 10:34 PM

Rock on ole grunt. Rock on!

big valsalva 03-08-2010 10:38 PM

Nice workout, Ole Grunt. You aren't afraid of squatting, are you? Sorry I can't help out much on the diet, but I will offer up an anecdote on this:
Quote:

Originally Posted by ole grunt (Post 35596)
Workout ended with 30 minutes of beating the hell out of my boss..errr..I mean my heavy bag.

Once upon a time, my wife and I were in a sporting goods store looking at some exercise equipment. They had a pretty good assortment of punching bags. My wife, pretending to be a salesperson, asked, "Would you like a heavy bag?" To which I replied, "No thanks, I already have one." Needless to say I didn't get any for a while.

Good to see the log. Keep it up.

onetiredkris 03-09-2010 12:27 AM

Liking the log ole grunt!
You will break that fatloss plateau in no time.
BTB is the WD specialist, I have never gotten into it so i cant comment, but he will provide more than enough info.

BendtheBar 03-09-2010 08:36 AM

Quote:

Originally Posted by ole grunt (Post 35596)

Nutrition: between waking and 3pm I had a couple handfuls of almonds, an apple, and a carrot. Lots of water all day long. Post workout whey shake then the feast began. Started off with the world's largest salad (mostly just romaine lettuce) with a balsamic vinagrette made with EVOO. Second part was about 12 oz of roasted Turket breast and a few ounces of cheddar cheese. I just finished off with a bowl of pasta (whole grain) with kidney beans and tomatos. Will probably try to down a small shake before bed (coming up soon). Overall, I had good energy and really didn't experience the overwhelming hunger I expected for the first day. The feast was about as painful as the workout though. Not used to eating that much at once anymore, but I'm sure I'll adjust.

Any advice from those experienced with the WD is appreciated, as I fully intend to reach my goals.

The main problem with the WD is muscle loss. So I do recommend add shakes like you're doing to get enough protein in at night.

I lose 45 pounds in 2 months on the WD, and lost about 6 to 8 pounds of muscle. So the WD will definitely lean you out and drop weight quickly. It looks like your approach is very solid.

One thing I recommend for most everyone is to get an inexpensive skin fold caliper from Amazon and to test bodyfat. This will help you to see how the diet is affecting you.

I run a modified WD right now, taking in whey protein and low-glycemic fruits and veggies during the day.

My recommendation is to stay on the WD as is for at least 2 months, drop weight, and keep lifting hard. At your weight you have a good base muscle mass, and if you do lose anything, muscle memory will help bring it back. It's more important to drop fat right now.

I found on the WD that I had great energy during the day, and my strength kept going up.

Best of luck!

ole grunt 03-09-2010 08:22 PM

Day 2
 
Day 1 ended quite nicely, as I didn't really go to sleep. It was more along the lines of slipping off into a coma for about 8 hours. Day 2 on the other hand was rough to say the least, and after a pretty decent day 1, it caught me off guard a little bit. I still did not experience any great deal of hunger throughout the day and ate very little (a few almonds, an apple, and a stick of celery), but I became very dizzy during my workout and ended up having to end the workout early because it got progressively worse with each set, with the last set causing me to slide down the wall so I didn't fall flat on my face. I have also experienced a massive headache all day long that Excedrin couldn't handle. I am thinking maybe that the dizziness was due to low glycogen levels or maybe I didn't consume enough fat last night. At any rate, I am very open to suggestions as to how to avoid this in the future. Hopefully, it is just part of the adjustment period and will pass.

so the day looked like this:

10am about 10 almonds and a stalk of celery
2pm about 10-15 almonds
3pm one very small apple
4:30 workout

Workout - Chest and Triceps

2 sets of 20 pushups for warmup
Flat Bench - 135x15 / 185x12 / 225x10 / 275x5
Incline Bench - 185x10 / 215x8 / 215x4
Incline dumbell flies - 35ib each arm 3 sets x 12 /10/ 6
pec dec machine flies (flat) - 50x10 /60 x10
cable tricep extensions - 50x15 / 75x12 / 100x6
workout ended a few sets short due to dizziness at this point, and obviously no cardio afterwords.

Evening feast

5pm -PWO shake (1 scoop myofusion in water)
5:30 plate of raw veggies (cauliflower, celery, broccoli, and carrots) about 2-3 cups worth.
6:30ish - Two grilled chicken breasts with a homemade sauce made from olive oil red wine vinegar and various spices (about 12-14oz total)
In about another hour I will have a bowl of whole grain penne with a little lighter version of alfredo sauce that I learned to make when on Keto diet. I am hoping the extra fat will help me avoid the lightheaded feeling tomorrow.
Before bed, I believe I will break out the Muscle Milk to get a litle extra protein and fat. I might even add a little flax oil to it. Hoping for a better day tomorrow.

ole grunt 03-10-2010 08:53 PM

Day 3
 
Today was a rest day thank goodness, because I am not feeling well at all at this point. I still have a constant headache and now indigestion has set in, and I haven't been to the bathroom in 3 days, which is shocking considering how much fiber I am taking in on this diet. I had planned on doing 30 minutes of cardio today, but I am barely able to move. Due in part to feeling like hell and also because I am so sore all over that I felt it best to just rest today. I am not used to it taking this long for my muscles to heal after a workout either, which I am guessing is due in large part to the fact that I am not taking in as much protein. With that said, I broke down and had about 30 grams of whey today around noon and plan on taking in another 30-50 grams at bedtime. Other than that my diet for the day was as follows:

9am - 10 almonds and a handful of blueberries

noon - protein shake

3pm - 2 carrots

5pm - large salad with olive oil and vinegar followed by some steamed green beans.

6pm - nearly a pound of ground turkey followed by a large sweet potato

large whey shake to come in about an hour.

I am hopeful that tomorrow will be the day my body finally adjusts to this new diet.

BendtheBar 03-10-2010 08:56 PM

Hope you feel better OG. You ever had this irregularity before?

nighttrain 03-10-2010 09:06 PM

thats a killer diet, are you sure that is ia healthy?


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