asdfzxcv's HST journal

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[nelmsjer]

Hey, there...just checking in from Australia! It has literally been years since I've read up on HST, so I need to go check it out. I'll be following your journal!

 

[asdfzxcv]

Thanks for stopping by everyone,hopefully I can get a good run out of this.Today the soreness has been incredible,especially in my legs and chest.I seriously cant remember so much DOMS in all the time I have been squatting.Tomorrows deadlifts and front squats are going to be fun.............in a twisted kind of way.

Diet has been pretty good overall,with about 2500cal coming from clean food with about a 35%C 25%F 40%P breakdown.Feel good eating this way,feeling energetic despite dropping a few pounds.Hope I can lose my remaining fat without muscle/strength loss.

 

[monkey_boi]

Best of luck with your new training asdfzxcv. Would you be posting your diet up as well? I would really like to see what you're eating to maintain this workout program. Thanks

 

[asdfzxcv]

Best of luck with your new training asdfzxcv. Would you be posting your diet up as well? I would really like to see what you're eating to maintain this workout program. Thanks

Thanks for dropping by my journal.My diet is very basic as I dont like to spend ages preparing food.Here is an example of recent eating

7.00am
1/2cup oats
1cup of skim milk

9.30am
Whole wheat bread+can of tuna(sandwich)

around 11.30am(after workout)
Scoop of whey
scoop of dextrose

noon
2 cup skim milk
banana

3.30pm
Whole wheat wrap usually containing a large diced up chicken breast+various things like lettuce etc.

6.00pm
1cup skim milk
2tablespoon natural peanut butter

9.00pm
1cup cottage cheese
1table spoon natural peanut butter

Ends up coming to about 2500cal according to fitday.com.Lots of milk here because A)Its cheap B)It has a lot of protein,slow digesting protein in particular C)No preparation needed .Obviously this is for losing weight hence the low calories.I have been eating the above combination for 9days and so far I feel good,no loss of energy or fatigue.If I am losing weight too fast and cant keep up with lifting I will add calories.Maintainence level for me is around 3000cal,so I am expecting to lose about a pound a week.

 

[monkey_boi]

thanks asdfzxcv. With all that milk do you not feel hungry ? Or do your other meals make up for any hunger you might feel ?

 

[asdfzxcv]

Depends,I find that my appetite adapts quite quickly to my intake and after a week or so I feel normal whatever my intake.There are some times I feel a bit hungry during the day but it I definatly dont feel starved.Due to the fact that I still carry a lot of fat(im at about 19-20% down from 30%+) my body can buffer the calorie deficiet without too much hassle.I suspect that once I get to a lower bodyfat(less then 13-14%) my appetite will increase as my body fights to keep that fat for reserve fuel.

Im am not looking to get ultra lean I just want to get to a level that is satisfactory for good health that is easy to maintain.I would be happy with about 12-15%,but I am not sure if that will happen in 13weeks but dammit I will try.After this week once my body starts to adapt to the high reps I will do some light cardio on the tues/thurs between workout days to help with fat loss,but I dont intend to go nuts with it to start with as I need to build up my cardiovascular stamina.

 

[Cynical Simian]

Sounds like your first day was...interesting. Like AB, I'm slightly concerned that you might've overshot the weights a bit. Like you said, conditioning might occur pretty quickly, and the perceived difficulty could've also been partly due to the week off.

Regarding warm-ups, their function, in addition to weight acclimation, is just what their name implies. Right now, you're essentially asking your body to go from a state of rest to a near-maximum effort.

Also, if your energy is good so far, I guess this might not be an issue, but you might benefit from more carbs before your workout.

 

[Guinness5.0]

15's kicked my ass. They wre probably the toughest part of HST for me since I had been in the 5's for so long. Maybe you'll catch up but maybe you'll need to back off. Just play it by ear.

Personally I don't think warmups are necessary on 15's unless you have an injury or something - I warmed up for squats during 15's but only because I'm mildly paranoid about an old knee injury, and because they were the first lift in my program.

 

[Phaded]

if i fail today i'm gonna sit out the rest of the week and start hst on monday.. so this therad is nice to follow.. guiness can you pm me your old hst thread..