Need any/all assistance with my training

[tgerstmar2]

Tribe I need your help. I have been leary of asking for training advice at most of the boards because of the attitude a lot of people sport. But I can say that I've been very impressed by the high caliber of people here and their helpfulness and willingness to share. Below I have included as much information about myself, my current goals, training and diet as possible. Thank you for taking a few minutes to look through it and offer your suggestions/advice. I’m currently transitioning from weight loss to maintenance and then to gaining some LBM. While I know that any program will work to a certain extent, I’m looking to get the most ‘bang for my buck’ from my training, maximizing my return on energy, and achieving my goal as quickly as is realistically possible. I’m about at the limit of my sustainability with this program and I’d like to scale back my efforts a bit to free up a little more free time in my life, however I have a burning desire to see my master goal (to have a lean, hard, strong, athletic body) realized and so can continue to output this effort if it’s needed. As a ‘former fattie’ I can honestly say I’m deathly afraid of putting the weight (fat) back on, and I’m having to fight fear to keep brining my kcals up. So bringing up the calories and reducing the exercise are scary concepts for me, but I’m open for advice and willing to try new things.
Please help me maximize my program (exercise, diet, etc.) in order to most quickly achieve my goals. Thanks.


State of Tim

Current:
Age: 28
Height: approx 6’2”
Weight: 163-167
BF%: 12-13

1 year ago (the progress I’ve made):
Weight: 220ish
BF%: 28


Goals – a lean, hard, strong, athletic body

For 1 year: (this is where I’d like to be around 5/05)
Weight: 175-180ish
BF%: 8-10

Phase I: Cut down to a reasonable weight. Done.
Phase II: Find maintenance kcals. This is where I am now.
Subgoals for this phase:
1. Find the appropriate maintenance kcals. Generally speaking, suggestions for someone of my mass with an “average” activity level is around 2700 kcals/daily. I probably do around 1000 extra kcals of activity, so my maintenance is probably somewhere around 3700. Currently at 2750 kcals/day, increasing 250 kcals/2 weeks and monitoring.
2. Flatten my abdomen. This is pure vanity, but I’ve been fat since I’ve been a little kid and for once I want a flat abdomen (note, not necessarily interested in a ‘six pack’, but a flat abdomen). Most of the fat on my abdomen is gone, I’ve still got some left to work on, but my issue is that my abdominal wall seems to protrude. When palpating my abdomen I can feel the muscular layer under the fat and it protrudes, giving me a little ‘pooch’. Currently doing abdominal vacuums (see exercise) and a daily ab exercise. Any suggestions here are most gratefully appreciated.
3. Continue pullup progression. On a program that increases the reps of pull-ups by 1 per month. Currently on 4, plan to be around 12-13 by the end of 2004. Ultimate goal: 20 pullups.
4. Continue incremental progression of strength, speed, endurance, and flexibility/ROM.

Phase III: Put on some LBM (approximately 10 lbs).
Phase IV: Do any necessary cutting/dieting to get my bodyfat in the desired range.


Workout(s)

This is a representative week. I just recently finished a cycle of KBs so have switched over to free weights. For cardio I cycle between weighted vest walking, unweighted jogging, and intervals. I tend to get bored easily and so try to use a variety of cycling workouts and change things up every 3-4 weeks or so. At this point I feel I’m pretty close to my maximum level of sustainability. Between school, study, daily life, and working out I’m pretty full up. As far as tools I have: KBs (1 1 pood, 1 1.25 pood, 2 1.5 pood, and 1 2 pood), CBs ( 2 10lbers, 1 45 lber), 300 lb weight set, squat stands, and bench, 20 lb sledgehammer, and a weighted vest.

Mon
· Beginning warrior wellness (about at the stage to take a look at intermediate) PRE – 5-6. RT – 7-8.
· 45 m weighted vest walk. Walking early morning at a good clip at the local park for 45 minutes with a 40lb weighted vest, trekking poles, and 2.5lb wrist weights. RPE – 5-6. RT – 8-9.
· 3x4 pullups. On a wave progression here.
· 30 m. walk late afternoon
· 3x5 kneeling ab wheel
· 3x60 s. stomach vacuum
Tuesday
· Beginning warrior wellness
· Free weights. Approx. 1 hour first thing in the morning. 3x3m skip rope (approximately 250 skips) + 1 m rest between sets. Then 5 sets of 6 reps circuit style of bench (130lbs PRE – 8, RT – 6.5, 120, 105, 105, 105), squat (190 PRE – 7, RT - 7, 170, 155, 155, 155), row (135 PRE – 7, RT - 8, 125, 110, 110, 110), clean (120 PRE – 7, RT - 8, 110, 95, 95, 95).
· 1x4 pullups.
· 30 m. walk late afternoon
· 3x5 Russian ballet leg thrusts (from Pavel’s BPA)
· 3x60 s. stomach vacuum

Wednesday
· Beginning warrior wellness
· 45 m weighted vest walk
· 4x4 pullups
· 30 m walk late afternoon
· 3x5 Jandas
· 3x60 s. stomach vacuum

Thursday
· Beginning warrior wellness
· Free weights. 3x3 skip rope. 4 sets of 6 reps bench, squat, row, clean.
· 2x4 pullups
· 30 m. walk late afternoon
· 3x5 kneeling ab wheel
· 3x60s. stomach vacuum
Friday
· Beginning warrior wellness
· 45m weighted vest walk
· 5x4 pullups
· 3x5 Russian ballet leg thrust
· 3x60s stomach vacuum

Saturday
· Beginning warrior wellness
· Disc golf (this is fun)
· Free weights. 3x3 skip rope. 3 sets of 6 reps.
· 3x5 Jandas
· 3x60s stomach vacuum

Sunday
· Optional beginning warrior wellness
· Hiking (this is fun too)
· 3x60s stomach vacuum


Diet
I keep a daily log with macro-nutrient breakdowns. I can provide detailed food intake if desired. Currently increasing kcals to find maintenance, at 2750/day right now. Looking at maintenance probably somewhere around 3500-3700 kcals. Increasing by 250kcals/2 weeks and monitoring. I try and keep protein above 200 g per day, and have upped my carbs, trying to keep them below 30% of total kcals. I have done low-carb (approximately 10-15% of daily kcals) in the past and have no problem at all with it. Just working to include a lot more fruits and vegetables, with a small amount of grains (like a slice of sourdough bread, a little oatmeal, and the occasional pasta) included.

Mon: 2764 kcals / 202g protein / 142g carbs / 137g fat carbs: 20.5%
Tuesday: 2737 / 231 / 201 / 90 carbs: 29.4%
Wed: 2740 / 217 / 144 / 126 carbs: 21.0%
Thursday: 2751 / 232 / 196 / 94 carbs: 28.5%
Fri: 2735 / 245 / 140 / 114 carbs: 20.5%
Sat: 2714 / 190 / 211 / 96 carbs: 31.1%
Sun: 2727 / 171 / 215 / 126 carbs: 31.5%

Sat and Sunday I lax up a bit and have a waffle breakfast (Sun) or a bit of pasta for dinner and treat myself a little while still working to keep the kcals in check.


Supplements
I can supply a detailed list of supplements I take if needed. In brief I take a multi, fish oil, antioxidants (extra C&E), and creatine (5g/day). I also use protein powder (trying to get the vast majority of my protein from real food however), and make my own post workout shakes with protein, and maltodextrin/dextrose.


If you've gotten this far, I salute you, and thanks for any help/suggestions.

[Scott Sonnon]

Firstly, congratulations on how far you've come. That's a significant accomplishment. You obviously have the courage, persistence and patience to make your goals a reality.

If you want to take it to the next level, I recommend that you challenge the one area which you say daunts you: simplicity. At this point you've met diminishing returns on your available time, and your fitness approach. You need to cycle the variety, and go deeper, rather than adding more. You'll find that if you turn your attention inward, to the challenge of technical nuance, and internal sophistication of form, that your boredom will disappear. This is what it means to deepen your daily personal practice... to practice each exercise as if it was the first time, with the same level of scrutiny.

When you do this, you will see dramatic results, much faster than the very difficult steps you've already accomplished.

I recommend a 5-week experiment to see how this transforms your fitness approach... and your entire life as a result.

Go to Issue 7 Volume 1 of CST MAG and research Double Density Training (http://www.circularstrengthmag.com/17/sonnon1.html). Crunch out the numbers and work Side Swipes (http://www.circularstrengthmag.com/19/szolek.html) in the morning and Gama Casts (http://www.circularstrengthmag.com/18/szolek1.html) in the evening. Train 3-4X/wk. Remember to include a Warrior Wellness session for 15-20 minutes sometime midday. Stop all other training until you complete the cycle.

That's the same duration you're currently training, broken into 3 segments throughout the day, and a decrease in total training load weekly (though a definite increase in intensity.)

I suspect you'll hack off the fat and pack on the meat, but more important, you'll be simplifying, going deeper (sophisticating), and taking it to the next level.

Post your daily reports to the PERSONAL LOGS section.

Enjoy.

[tgerstmar2]

Coach Sonnon,
Thank you for taking the time to reply. Not to sound too melodramatic but relinquishing that high volume of work is difficult for me, it's been my bread and butter for a year and I've seen good results. But I think you're right, it's time for some variety, try something new and the plan you've suggested sounds good. I'm willing to commit to a 5 week trial, starting on Monday, I'll put up my first log.
A couple of questions for you. I've reviewed all the articles you suggested in your post. I want to make sure I'm doing this right, so, I'll be doing the Double-D protocol with the bruiser correct (I do have a pair of 10 lbers)? Will I be following the number progression layed out in the Double D article (as opposed to the Gama and Swipe article)? That'd be 20 sets of 5 reps of Side Swipes in the morning, a warrior wellness session, and then 20 sets of 5 reps of Gama Casts in the evening, is that right? Then when I'm at an RPE of 6 and an RT of 8, go ahead and move up to 18 sets of 6. Is this correct? And if I'm currently not able to do 20 sets of 5 with the bruiser, would 20 sets of singles, doubles, triples work fine until I'm up to 20 sets of 5?
Any other advice/tips/suggestions you can offer would be most gratefully accepted.
Since this is a move through fear for me as well I'll close with perhaps my favorite quote:
"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past, I will turn the inner eye to see its path. Where the fear has gone, there will be nothing. Only I will remain." Frank Herbert, Dune.

[Scott Sonnon]

Tim,

You're on target. Make it 6 weeks. On the first week, only practice preparation. Warrior Wellness daily. 5 sets of 5 for 5 days during the first week. Both exercises. Although it may appear to be a "light" week (since you're still nuking all of that prior training load/variety), you'll need the energy to ramp up for what you're about to encounter.