Creation of an Explosive Mofo - My Training Journal :)

[Anthrax Invasion]

Protein has a higher TEF, so no it wouldn't be the same. Eat the same amount of protein after TEF is calculated? Same. You'll also retain more water with one, so bodyweight will seem to fluctuate from that.

I have my own experience to say that calories are what matter. I got to a very low bodyfat at one point where I ate nothing but chocolate cake and Taco Bell. It was all shitty food, maybe two meals a day with some cake at a random point. I was depressed and didn't care to cook or shop. It was a bad time, but at the same time, I lost bodyfat.

Maybe you being in Australia has something to do with it. Backwards world, or something.

 

[coolcolj]

Or maybe because your 19?

get back to me when your older, you have the equilaient hormonal makeup of someone using light steroids

 

[coolcolj]

I just know back when I was your age, I could eat 3-4 times what I do now, and just walk for 20 mins 3 times to get leaner... and fast!

 

[Anthrax Invasion]

What does being 19 have to do with it?

I'm gonna go find an old person to feed Taco Bell and cake all day for a month - we'll see where they go. I just gotta find their maintenance first.

Oh, and avoid legal troubles.

 

[coolcolj]

testosterone changes everything dude!

 

[coolcolj]

got woken up by dog barking and then had a hard time getting back to sleep.
Still some soreness in the upperback/shoudlers, spinal erectors. But my legs and hips feel light and loose, none of that heavy and stiff feeling like in the past few weeks from all the heavy RDLs and such. So I should run well today.
I even feel like squatting again today

weighed 90.2kg 198.44lbs straight out of bed in underwear

 

[coolcolj]

Thursday 6th April - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 3 - Energy Work - Microcycle 7

pretty cool and dry today - 43% humidity, so I didn't sweat a whole, which is a strange feeling given the amount of effort. Almost 2.5lbs lighter than last week and feeling light and loose in the legs and hips. So I expected good things, even though I'm not feeling that fresh or snappy

Bodyweight in shorts and t-shirt - 199.5lbs
Workout Rating - 8/10
Workout time - 50 mins all up for the stuff at the park

Warmup

warmup at home - 20sec ISO holds each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops and run in place in bare feet at home.


Warmup at park -
Slow Jog - 50m x 5 - 1 mins rest, getting faster on each run

Run complex increasing in speed each run to 50% speed - 1.5 mins rest

2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs

10m prime times + 40m run, then same but faster

gradual pickup 56m run to 70%

4 dropsquats (hammie to parallel) sitting back, focusing on activating the hammies on ball of feet + standing start into 40m acceleration runs to 70% speed - 1min rest

another set as above, but with 2 dropsquats + 2 easy vertical jumps and from a 3 point start


then rest 2 mins

Tempo Runs + Energy Work

56 metres @ 70-80% speed - from 3 point start
rest = walk back to start - 1min
3 runs - around 8.5 secs, 3rd run from a standing start in 8.63 secs

310m run - ran one lap around the football field - 49.59 secs NEW PR! -1.88secs
3 mins rest

56 metres @ 70-80% speed - from casual standing start
rest = walk back to start - 1.5 min
1 run only ---> around 10secs --> legs felt like lead

Backwards run - 56 metres @ 80% speed
rest = walk back to start - 1 min
2 runs - mid 12secs

Zig-Zag runs - 56 metres @ 70% speed
rest = walk back to start - 1 min
2 runs - mid 13 secs

56 metres @ 70-80% speed - from 3 point start
1 run - 8.43 secs


---

I spent more time warming up as you can see above, because I was scared my hammies my pop as they certainly twinged a bit, but not as bad as last week. Felt Ok during the main stuff. My left shin was aching a lot during the whole thing and afterwards I can feel it in both. So it's time to back off the running and burpees to let em recover me thinks.
Still there was a big difference in the way my legs and hips felt as a result of the power work yesterday vs strength work last week, even after 2 days rest.
Way looser, smoother and effortless. I didn't even have to stretch much when I finished, didn't feel trashed or tight and I ran harder too. I think there is a message somewhere in there...

On the other hand I achieved my goal of 50 secs or less in the 310m run around the football field and at around the bodyweight I wanted to do it in, 200lbs. I was just half a pound under. With half a second to spare at 49.59 secs.
So getting sub 40secs will be a piece of cake when I reach 180lbs or less. Which will mean I'm pretty quick. Not to shabby for a fat ass who's not built for speed endurance and has chunky legs and calves

I guess my next goal is a sub 7sec 60m. Then low to mid 10 secs 100m is stepping stone away. Definitely achieving my genetic potential and then some! I just might end up running at the national finals one day

Something interesting - the 56m run 3 mins after the 310m run was hard, legs felt like jelly and couldn't even accelerate properly - did that in 10secs. Then even after all the backward and zig-zag runs I felt fresher and ran one last 56m run in 8.43secs, slightly faster than what I did in the first 3 runs of the workout. It's like my body was still recovering through all those extra runs...hmm.. there you go.
Another thing, I used to run 56m flat out in around 8+ secs, and now I'm running almost that at 70% speed....should be getting close to 6.4 sec pace when I start sprinting flat out again...guess I'm much faster now...hehe

 

[coolcolj]

Feel kinda worn out and slight drained feeling. Achey upper back, feet, lower legs and posterior chain. Hammies don't feel strained thankfully.

weighed 90.6kg 199.32lbs straight out of bed in underwear

Carbed up yesterday after training. Face looks leaner.
Getting colder now, so the ice cold water will work even better, and keeping myself colder to burn some extra cals

 

[coolcolj]

Keep walking up early and then not been able to get back to sleep
Also I forgot to mention that I had that dry, swollen lips, still have it today. Usually a sign of a type of over reaching

weighed 90.3kg 198.66lbs straight out of bed in underwear

 

[duke of angels]

so eating 1500 calories of all simple fast carbs in day will be exactly the same as 1500 calories of protein in a day?

me thinks not!

Different things cause different hormone responces.
I got fat when I cranked up the cereal, I got leaner when I cut it back, and got leaner even faster when I replaced it with the equalient of meat and veges....

I know my body gets fat real fast from big insulin spikes - ala cereal + oat milk...
Maybe some people are just more sensitive to things like these...

I've eating between 1500-1800 calories week after week for almost 2 years now, so I know what my body does to certain things, and I do document everyday too during this time. My details are exacting

You only eat 1500-1800 calories a day??? For two years!?!? Wow!! I checked estimated calorie requirements of a 5 foot 80 year old man who sleeps all day and it's 1500... granted he did weigh 198 pounds much like you... what is your BF% exactly?

http://www.exrx.net/Calculators/CalRequire.html

Calories are calories if your body is starving to death! Otherwise carb% prot% and fat% do matter... unless your carbs are drastically low you should be fine with any prot% fat%. You can't gain weight unless you are eating excess calories and excess fats produces the most fat (go figure that one?). I don't understand the bit about insulin spikes being a problem for gaining weight? And are you sure you even get insulin spikes from complex carbs or is your cereal all sugar?

Only thing I found is if you consume sugar right before working out your insulin will surge which could result in transient hypoglycemia (muscles ability to take glucose from the blood is enhance with high level of insulin) and insulin interfers with the body's ability to burn fat for energy, so you burn all your sugar sooner and get fatigued faster. This really should only matter for cardio or very long workouts...