Soldier's high volume training, high volume fat log
I'm making some changes in my training, so I thought I'd do a log to help me keep track of what I'm doing. I'm combining a completely new diet with a completely new training plan, so It should be interesting to see the results.
I'll be following the Anabolic diet for a while. I'm shipping for the Army in January, so I'll need to stop using it before then and get reacquianted with carbs, because I won't be able to control my diet while I'm at basic training, and I don't want to add to the trauma of shipping by having to switch my diet when I get to the base.
I plan to follow the anabolic diet's suggested macronutrient ratio of 60% fat, 35% protein, and 5% carbs during the week, then carb up Friday night and Saturday. I'll be doing this for a few weeks, then adjusting my calories and possibly my carb up schedule to cut some fat. my goal is to be under 200 lbs. before I ship. I'm currently 210 lbs.
Supplements are creatine and whey, but I'm also in the first week of PCT for a cycle of a PH. for the next 3 weeks I'll be taking nolva and Erase to get my natural test production back up to speed. I haven't had a single symptom of shut down at all, so I don't think this PCT plan will have much affect on my results.
I've been taking it easy in the last month or so, so I'm ready to do at least a couple cycles of high volume training. I will be using hints of the "grease the groove" method by using a standard workout 5 days a week and varying the intensity of each workout in a planned format. I'll plan to add weight to the workout after every deload week, which will be the fourth and last week of each cycle.
I have to do a PT session with other future soldiers every week. I'm supposed to go both Tuesday and Thursday, but I only have to go once and usually only go to the Tuesday session. It's possible that I'll be forced to go to the Thursday sessions sometimes.
The main workout will be 4 movements performed in order for 5 circuits. It's deisgned so that all I need is a loaded bar, a bench, and the right pair of dumbells. The idea is to use somewhat heavy weights to build muscular endurance while doing circuits to build cardiovascular endurance while burning fat.
Front squat 135x10, dumbell bench 85x5, power clean and push press 135x5, Bent over row 135x10.
I'll also be doing 3 sessions a week specifically working on abs, calves, and neck. Abs because I'll need them for the Army, calves because they've always been small, and neck because the Army figures out your bodyfat % by measuring your neck and your waiste and comparing the two. The thicker my neck, the less fat the Army will think I have. Chaulk it up to working the system, or at least keeping things even, since I'm working my abs hard too.
Here's the weekly plan-
Monday morning- Abs, calves, and neck
Monday afternoon- Main workout -40lb.
Wednesday- Abs, calves, and neck
Thursday- Main workout as written
Friday morning- Abs, calves, and neck
Friday afternoon- Main workout -20lb.
Saturday- Main workout +20lb.
Sunday- Main workout
Each workout will be performed as quickly as possible, but won't be timed. I'll follow this weekly plan without changing weights for 3 weeks, then do a deload week. I'll base my deload week on how I feel. If I'm completely drained then I'll just do PT and nothing else. When I start the next cycle I'll add 10 lbs. to the main workout lifts and follow the same plan again.
Alright, here we go. Bring on the soreness, bring on the aches! Oh, and bring on the fiber supplements!
Bring the pain!
Thanks BTB, hooaah!
Today's diet totals-
Second day on the anabolic diet, and I figured out that if I actually do only eat meat covered in cheese I can actually go over my 60% fat allotment. I used to eat around 100g of fat a day, so I seem to have gone completely the other way. After I have my last meal, which will be a shake with 2tbsp of heavy cream, 1 raw egg, and 2 scoops of whey, I'll have eaten over 215g of fats today, almost all of it from animals and dairy.
I read about combining heavy cream and protein powder and blending it into a pudding like texture, but I figured out that the cream is so thick that most of it just sticks to the sides of my magic bullet look-alike blender, and it also takes way too much cream to get it to actually combine with the protein powder.
I think this diet has actually increased my testosterone! Today in the gym there was a guy doing curls. First he did hammer curls, then he went over and did some preacher curls. By the time he had done a couple sets, I was DONE with my whole workout. He kept eyeing me and I could tell he was intimidated by my intensity. The whole time I wanted to go over there, grab him by the shirt, and tell him to lift some ****ing weights or GET OUT OF THE WAY.
Poor guy wasn't even in my way.
I just finished a 4 week cycle of a designer steriod, and I NEVER felt like that the whole time.
Maybe I was just stoked about my new program. When I finished the last push press I just wanted to hold that 135lbs over my head and scream "THIS IS TRAINING, THIS IS HOW YOU WORK HARD!" I know. . .it isn't even that much weight. I was just that hyped up. I could feel everyone's eyes on my back, like I was on a stage. I felt like I had to bring it hard, to show everyone else how lame they were. I've never had any issues with aggression, so who knows? Maybe all that fat has given me the testosterone I've been missing.
front squat 135x10,
Dumbell bench press 80x5,
Hang clean and push press 135x5,
Performed as a circuit, 5 circuits performed total.
I'm going to add 5 lbs. to the bench for the standard workout. 80 wasn't enough. I'm also going to change the hang clean to the power clean, as I want to get some action for my hams, glutes, and lower back.
Tomorrow will be two sessions, abs, calves and neck in the morning and Main workout -20 in the afternoon. I'll try to perform the workout more quickly whenever it's lighter, so we'll see if I can bring it again tomorrow. Saturday will be the test, as I'll be performing the workout for the third day in a row, and with 20 more lbs than today!
There is real good indication that this will bump test levels. Sure sounds like you had a good spike :)
Sometimes when I was on I would get the feeling that I wanted to punch someone in the face. Now those feelings have actually increased, to the point where I'm imagining actually doing it.
I've been convinced to push my first carb load back to next weekend, which doesn't excite me, but I know it's the best thing to do. That combined with this workout should completely drain all of my glycogen by the time I get to carb up next weekend. I'm sure it will be tons of fun. :/
I just finished my breakfast of 4 eggs and 4 strips of bacon, all covered in 1/3 cup of cheddar cheese. Before that I was in the gym by 5:45 for my abs, calves, and neck session. I found a new ab movement that absolutely kills, but unfortuantely it's far to odd to explain. It's a slight modification of something I found on T-nation, and hopefully I'll be able to get video of it at some point.
Other than that it was just some standard movements like leg lifts and calf presses on the leg press.
I'm looking forward to the session this afternoon. I'm sure that excitement will fade after I do this workout a few more times and start to really feel it.
Yep, now I feel it. This workout is tough, but not just because of the movements themselves. Before I can do front squats I have to power clean the bar to my chest, and before I can do the dumbell bench I have to pick up the weights and get them in position, and stuff like that. It all adds up when you're heart rate is already elevated.
Today I did the same workout as yesterday, but I used 115 on the bar and 75 lb dumbells. I rested less than yesterday, so the workout felt as hard as yesterday even though the weight was less. I was in and out of the gym in a very short time, which is nice because I'm actually home before my wife even gets off work.
I've already consumed 1700 calories today. This has officially become a test of the calories in vs. calories out theory, because on this many calories I should be gaining 1lb a week. If I don't gain or even continue to lose, it will be proof positive that, at least for me, macros are just as important as calorie totals.
I'm going to be a daddy in less than 8 months, and I'm not concerned about anything actually happening, it's just that I'm "noticing" women more than usual.
Again, this has increased since I STOPPED taking the PH I was on. I feel like I did back in high school. Definitely some alpha-male feelings going on.
Thanks! My wife will be 8 months preggers when I graduate brom basic training. . .should be an interesting time. I'm keeping my fingers crossed that I'll be able to be there for the birth. Gotta love the life of a soldier. :/
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