Diet & Training: The Beginning

This is long winded, but I think it’s well thought out. When I decided to start this, I figured a (b)log would be the way to go. Any thoughts are welcome. Don’t worry, for those of you with attention disorders, there are CLIFFS at the bottom.

Background:

I’ve been “training” consistently for about three years. I’m not a big guy, but I think I’m fairly strong for my size (5’9”, 140lbs) Like most I’ve has some success, some failure and a whole lot in-between. At my heaviest, I weighed in around 165lbs. Right now, I’m hovering around 140lbs. Last June, at my leanest, I was able to cut down to 134lbs.  As you can see below, I was starting to get that Tyler Durden physique…but a stiff wind could knock me over. And seeing as we can’t talk about Fight Club…

Recently, I injured/strained my shoulder, likely from poor form using a weight I really couldn’t handle. Because the pain just wasn’t going away, and I’ve been an “I HAVE TO LIFT TODAY” kind of guy, I decided it was a good time to deload (which I’ve never done). So, I took two weeks to deload. I’m went through all the lifts with a 50% decrease in weight while practicing perfect form.

I am going to begin an upper/lower, hypertrophy split while incorporating the “Leangains” approach to intermittent fasting. I’m not so much looking to bulk up, as I am wanting to do a bit of a body “re-composition.” If I had to guess, I’d say my body fat is sitting around 12%…maybe 13%…but that’s more of a diet issue.

I’ll get to the diet part in a bit.

Training:

I’ll train 4 days a week (Mon, Tue, Thur, Fri) and rest the others. I’ll be going for hypertrophy and focusing on proper form for all movements while lifting with a (hopefully) high level of intensity.

I think part of my lack of “gains” or progress recently has been due to a lack of rest combined with the fact I often eat like a squirrel much of the time. I will be going for slow, perfect form, 100% of the time. In the past, I did almost twice as many sets…with a ton of isolation movements.

On compound lifts, I will incorporate Reverse Pyramid Training (RPT), which essentially is staring with the heaviest weight first to reach my goal then lowering weight in following sets at strength decreases.

Upper A (Monday): Chest/shoulder/back work was chosen based on movements that do not cause any pain/minimal to shoulder.

Incline DB Press 3(sets) x 6-10(6 reps heaviest weight, 8 reps, 10 reps)

Weighted Dips 3×6-10

DB Shoulder Press 3×6-10

Cable (lat)Pull-down 3×12

EZ Bar Curl 3×12

Lower A (Tuesday):

BB Squat 3×6-10

Trap Bar Deadlift 3×6-10

Incline Leg Press 2×12

Standing Calf Raise 4×15

Leg Extensions 2×12

Seated Leg Curl 2×12

Upper B (Thursday):

Incline DB Press 3×6-10

Weighted Dips 3×6-10

Barbell Row 3×6-10

Hammer Strength Shoulder Press 3×12

Incline DB Curls 3×12

Lower B (Friday):

BB Squat 3×6-10

Trap Bar Deadlift 3×6-10

Machine Leg Press 2×12

One Leg Iso Extention 2×12

Lying Leg Curl 2×12

Machine Calf Press 4×15

Diet:

I will be following an intermittent fasting protocol as outline by Martin Berkhan on www.leangains.com

Below is a brief description of what this means, but I highly suggest you checkout www.leangains.com b/c it has a ton of valuable information. Leangains is not a supplement site nor does it try to sell you ANYTHING. Does it work? Beats me…but a ton of people love it and since I like eating primarily in the second half of the day, it seems right up my alley.

• I will be using the Leangains guide to hopefully recomp…hopefully add 5-10lbs of fairly lean mass (or lean as possible) over three months.

• I will be training in a fasted state b/c I train early (7:30AM). I will be taking BCAA’s before, during and after each training session.

• Feeding window will be Noon-8PM. I realize this is not ideal based on my training time (7am) but I have found it is the easiest to follow as I feel better when satiated in the afternoon evening.

FOR THOSE INTERESTED, I WILL BE USING A BODY MEDIA DEVICE TO TRACK CALORIE EXPENDITURE THROUGHOUT EACH DAY.

• Training days: +500kcal with 50% carbs (375g), 30% protein (225g) and 20% fat (66g) based on an average of 3000kcal (plus or minus based on Body Media)

• Non training Days: -500kcal with 20% carbs (100g), 50% protein (250g) and 30% fat (66g) based on average of 2000kcal (plus or minus based on Body Media)

I am starting this on Monday 2/27/2012. I may decide to take a few “before” photos and post them here…just so I and the one other person following this, likely my mother, can see the progress (or lack of) over the next few months.

LET’S DO THIS

CLIFFS:

– FF27 injured shoulder lifting heavy, deloading now, starting upper/lower split.

– FF27 writes a few paragraphs of sh-t nobody will read

– FF27 lists sample training split

– FF27 using leangains for body recomp, lean muscle

– FF27 using Body Media and gives average expected macro breakdown

– Nobody reads FF27’s CLIFFS

– FF27 starts log on 2/27, becomes all sorts of ripped up in three months…still doesn’t look like he lifts.

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