Day 3 CLC

Thursday Training and Diet Day 3

AM:
30 Minute Row at 120Bpm

Results:
Avg HRT: 128
Meters: 5,738
Avg/500m: 2:36.8
Cals: 306
Avg Watts:91

Diet Low Carb

Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil

Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps

Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,872
Total Protein: 164
Total Fat: 116
Total Carb: 55

Day 2 CLC

Wednesday Training & Diet Day 2

A1: Deadlift 8, 8, 8, 8; 1 min
A2: Push Press 8, 8, 8, 8; 1 min
+
4 rounds for time: (try to keep consistent round times)
20 kb swings (53)
20 pushups
20 pullups
20 air squats

Results
A1: 140 x 4sets
A2: 225/275/245/225 (275 was to much.. 245 would have been perfect for all 4 sets. hard but not failure
+
Times for each round:
1)3:25
2)5:00
3)5:00
4)-
Total:14:55 Only did 3 rounds due to a rip on both hands.. and I was hurting.. out of shape.
PWOD: 1 Tablespoon each Creatine, BCAAs and Glutamine

Diet: Low Carb/Cal Depletion
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil

Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 8oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps

Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps



Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,872
Total Protein: 164
Total Fat: 116
Total Carb: 55

Day 1 CLC

Tuesday Training & Diet Day 1

AM: Strength Test
Dead Lift 1RM
Back Squat 1RM
Close Grip Bench Press (14") 1RM
Weighted Pullup 1RM

PM: Capacity
2 Attempts at Max Watts on the ERG(row machine)
rest as needed
60 Second Row for Avg.Watts/bodyweight
rest as needed
AMRAP in 10 Minutes
8 CTB Pull Ups
8 Thrusters @ 95#
8 Burpees

Results
All my Strength Number are way down due to lack of training from my knee injury.
AM:
DL: 335#
BS High Bar: 250#
CGPB: 240#
Weighted PU: 70#
PWOD: 1 Tablespoon each Creatine, BCAAs and Glutamine

Pretty embarrassing numbers.. Both my squat and dead lift are down about 50 pounds compared to when I was 20 pounds lighter!

PM:
Max Watts: 611
AvgWatts/Bwt: 430/190 - 2.26
AMRAP Rounds: 4 - puked for the first time in a wod. 1st round unbroken.. last 3 broken

Diet: Low Carb/Cal Depletion
Breakfast:
3 eggs, 4oz Pastured Chicken Sausage, Bag of Kale, Dijon Mustard fried in Coconut Oil; 5 Digestive Enzyme Caps, 1 150mcg Kelp, 1 Green Tea Cap, 4,000iu Vitamin D, Fish oil

Lunch:
6oz Pastured Chicken Breast, 4oz Mixed Greens, 4oz Bell Peppers, 6oz Cucumbers, 4oz Mushrooms, 4 tablespoons Olive Oil and Apple Cider Vinegar; 5 Digestive Enzyme Caps

Dinner:
8oz Grassfed Ground Beef, 3oz Chopped Onions, Bag of Broccoli with spices in Coconut Oil; 5 Digestive Enzyme Caps

Probiotics Before Breakfast and Dinner

Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,901
Total Protein: 165
Total Fat: 116
Total Carb: 60

Cyclic Low Carb Experiment

CLC Program Break Down
Tomorrow I will be starting my 8 Week Cyclic Low Carb and Training Experiment. Nathan Holiday ( http://www.nathanholiday.com/ ) will be providing me with a meal plan and a weekly training regiment. The Idea behind CLC is to deplete your Glucose storage by eating very low carb/calorie, moderate fat, mod/high protein for 3 days (Tuesday, Wednesday, and Thursday and the Morning of Friday are all low carb) Then from Friday PM and all day Saturday I carb LOAD!! (low fat, moderate protein, high carb) During this carb load phase I will be keeping to strict paleo foods like sweet potato, pumpkin, and fruits like berries and apples. I will be posting my food dairy as well as my training log. My goal is to stay with this program and improve my Body Comp. Lately I feel like I have been in a Rut as far as training and food goes. I had a knee injury that kept me away from a lot of strength movements as well as running and as a result, most of strength numbers are down and my weight has gone up!! Not exactly the results you aim for. So I just think I need something to be accountable for and actually have a goal to my training. Because just training is doing nothing for me at the moment! I'm a cheater.. I will cheat on my diet unless I have a reason not to. I sit at home and try to justify my cheat meals while I'm sitting back eating chocolate bars and ice cream.. Well no more.. Ive done this before and I can do it again! So here we go!!

Tuesaday:
AM: Strength Test
Dead Lift 1RM
Backsquat 1RM
Close Grip Bench Press (14") 1RM
Weighted Pullup 1RM

PM: Capacity
2 Attempts at Max Watts on the ERG(row machine)
rest as needed
60 Second Row for Avg.Watts/bodyweight
rest as needed
AMRAP in 10 Minutes
8 CTB Pull Ups
8 Thrusters @ 95#
8 Burpees

Wednesday:
A1: Deadlift 8, 8, 8, 8; 1 min
A2: Push Press 8, 8, 8, 8; 1 min
+
4 rounds for time: (try to keep consistent round times)
20 kb swings (53)
20 pushups
20 pullups
20 air squats

Thursday:
30 Min Row at 120 Bpm

Friday:
AM:
40 min run @ 140bpm

PM:
A1: Backsquat: 5, 5, 5, 5; 2 min rest
A2: Weighted Pullups; 5, 5, 5, 5; 2 min rest
+
5 rounds of:
8 power cleans
8 Bench press
16 box jumps
4 min rest

Saturday:
Rest/Recovery Walk 1 hour+

Sunday:
A: PowerSnatch: 3, 3, 3; 3 min rests
B: 3 PowerClean + 1Split Jerk x 4; 3 min rests
C: Build to heavy triple OHS in 15 minutes
D: Build to heavy triple Front squat in 15 minutes
+
30 sec all out Row sprint x 5; 4 min walk rest b/t

Monday:
Rest/Recovery Walk 1 hour+

Post Christmas Binge

I went off the rails Christmas night and had some ice cream, chocolate covered almonds, and some other chocolaty goodness. However, I still managed to get to the gym on Friday Saturday and Sunday to stay on schedule with OPT Big Dawgs..

Friday: Test Day
1 Rep Max Power Clean
500 Meter Row

PC: 225#
500m: 1:30.7, Avg Watts 468, PR by 2 seconds


Saturday X-Mas Double Day:
5 sets:
5 front squat/5 push press/5 thrusters
rest 20 sec
20 unbroken CTB chin ups
rest 4 min
(add weight per set for FS/PP/TH)
+
1 Thruster every 30 sec from rack for 10 min
(change loads as needed - work @ 90% effort per rep)

rest 6+ hours

Run warm up 10 min @ easy pace
Run faster every minute for 5 minutes getting to a high HR only in last minute
rest walk 1 min
Run 2 min all out - record max HR at last 30 sec of this 2 min interval
rest 5 min
Run 20 min @ 65% of this MAX HR score above

Results:

Did 5 strict Pull ups before 15 Kipping Pull Ups each set
weight in pounds per set:95/100/105/110/115
Front Squats and Thrusters are a very week movement for me... Need to improve core strength in the rack.
Thruster WOD weight - 5 mins at 135# and last 5 mins @ 145# 1 missed rep
Heart Rate of last :30 sprint was 189 and cals burned in that 2 mins -51


Sunday Funday Double Day:
A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

rest 4+ hours

Airdyne:
5 min warm up @ 50% effort
+
8 sets:
1 min @ 90% effort constant pace
1 min @ 50% recovery pace
+
5 min cool down @ 50% effort
(record avg cals/hr for 1 minute efforts @ 90%)

Results:
A)200#
B)Completed on Paralettes
C)Completed
D1,2) Completed, broke up the FRL in sets of two after first round
Part2:
1800,1790,1660,1620,1600,1580,1550,1530,1500

Tomorrow will be a much needed rest day. Need to get back on schedule with my food and Mobility/Recovery.

Return of the Blogger!!

I'm Back..
This blog is more for me.. to help keep me on track with my food and my workouts. I lost my focus this summer and with it went my diet, training consistency and work ethic.. But a recent visit from James "OPT" Fitzgerald, and with the added push of the Big Dawgs at Naples RedLine, helped me get my mind right. I'm proud to say I'm officially back and will be better than ever!

Todays WOD:
1 Hour Row for Max Meters... should be a blast! will report back later with results.. goals: keep my 500m/around or under 2:05 and get somewhere between 14,000 - 14,500m. wish me luck

Results: 13,690 meters
Avg Watts - 154
Avg/500m - 2:11

I ended up doing a double day.. I put this row off as long as I could and did the OPT Test early in the morning.
The Test went as follows:

For Time
12,9,6 reps of:
Squat Clean - 155#
Muscle Ups

The sub for muscle up is 3 x Chest to Bar Pull ups/Ring Dips.
My Muscle ups aren't back yet so I went the sub which was easier for me than the squat clean. I really need to improve my front squat and rack position (core stability). Big Weakness of mine.
My Time was: 14:55. still pretty good but a lot of room for improvement. Rest Day today with another OPT Test Friday Morning then a double wod on Christmas:) What a perfect gift!!

Mat Lalonde - Words to Live By:

Here's a quick breakdown of the genius that is Mat Lalonde:
Mark, Seriously, don't get me started on the Zone.
A few things to recommend. 1) If you want to lean out, minimize fructose and linoleic acid consumption by following the nutrition prescription I give in the seminar: eat meat, vegetables, tubers, roots, bulbs, avocado, coconut, olives, as well as animal fats and oils.
Avoid: grains and grain-like... See More substances, cereals and pseudo cereals, legumes (including green peas, green beans, soy, peanuts and beans of all varieties), and dairy.
I'd get rid of nuts, seeds and fruit as well with the exception of lemon, lime, coconut, avocado, olive.
I'd recommend going low-carb (<10% of calories from carbohydrate for 2-4 weeks), then reintroducing the carbs in the form of starchy vegetables, roots, tubers, and bulbs. The induction period (2-4weeks low-carb) is to override any hysteresis of sugar burning genes. Yes, it will suck but it will make sure you are preferentially burning fat for fuel.
I would then move to a cyclic low-carb plan where you remina on a ketogenic diet all the time with the exception of one meal where you ingest anywhere between 100-200g of carbohydrate in the form of starchy vegetables, roots, tubers, and bulbs. Do this for a while and see how you look feel and perform. If you initially lean out and eventually plateau, increase the frequency of the carb refeeds until you are in a scenario such as the one Robb describes (carb-rich meal post metabolic conditioning that contains about 50% of the day's carbohydrate calories).
The percentage of calories in the diet should be in line with the level of high intensity exercise in which you partake. I typically recommend that Oly- and powerlifters stick with a low-carb ketogenic diet (<10% of calories from carbohydrate). The extra fat in the diet allows these athletes to assimilate more protein and gain more muscle mass.
As intensity of exercise increases, percent of calories from carbohydrate can increase to levels that fuel performance but maintain low body fat percentages. Everyone is different here but I simply don't see why any CFer would require anything above zone levels of 40%. It all depends on body fat percentages, type of activity, level of intensity and volume of training, tolerance to carbohydrate, etc... This is why I think the one-size-fits-all prescription of the zone is ridiculous.
Lastly, nutrition is not the end all be all here. You need to minimize stress, get plenty of sleep (at least 8 hours per night) and train smart. by smart I mean a periodized strength program that is in line with your goals coupled to short (<10 min) mixed modal metabolic conditioning sessions (also depends on your goals). Unless you are training for the games, there is no need to go into the >10 min range for met cons. Trust me, less is more here.