Week 7: 2/20 - 2/26/12
Data (Based on Morning Weight, not pre-workout):
Weight: 166.5 (without gi)
BMI: 26.08
PBF (old): 4.9
PBF (New - corrected): 6.6
Blood Pressure: 142 / 75
Heart Rate: 72
Neck: 16
Chest: 41
Waist: 30
Hip: 31
Training Schedule:
Monday - 2 hours BJJ
Tuesday - 1 hour BJJ
Wednesday - Rest / Recovery
Thursday - 1 hour BJJ
Friday - Rest
Saturday - 30 min Meditation
Sunday - Competition Simulation (See Below)
Total Training Hours: 5.5
Cold Shower Procedure:
Monday - Hot Bath
Tuesday - Friday: 1 min hot, 7 min cold
Saturday - Hot Bath with Epsom Salt
Sunday - 1 min hot, 7 min cold
Strength and Conditioning:
None - due to injury
90 Second Exercises:
| 2/20/2012 | 15/15 sec lever push up |
| 30 sec air squat | |
| 30 sec windmills | |
| 2/21/2012 | 30 sec jumping jacks |
| 30 sec windmills | |
| 30 sec push up | |
| 2/22/2012 | 30 sec push up to plank |
| 30 sec spider-man push up | |
| 30 sec air squat | |
| 2/23/2012 | 90 sec jumping jacks |
| 2/24/2012 | 30 sec chair dips |
| 30 sec windmills | |
| 30 sec lunge | |
| 2/25/2012 | 30 sec push up to plank |
| 30 sec mountain climbers | |
| 30 sec windmills |
90 Second Exercises (Cheat Day):
*Cheat Meal on Sunday after Competition Simulation (See Below)
2-Day Cut Diet (Practice):
| Practice Cut Diet (Low Sodium, Low Carb) - 2 days out from competition | |||||||
| Daily Intake (1200 Cal) | |||||||
| Meal / Time | Cal | Protein (g) | Fat (g) | Carb (g) | Sodium (mg) | Descrip. | |
| 1 / 8 am | 150 | 25 | 2 | 7 | 150 | Whey | |
| 2 / 10 am | 178 | 17 | 10 | 5 | 50 | Tofu | |
| 3 / 1:30 pm | 184 | 22 | 0 | 24 | 80 | Yogurt + Fruit | |
| 4 / 3 pm | 174 | 6 | 14 | 6 | 190 | Nuts | |
| 5 / 5 pm | 135 | 23 | 3 | 4 | 90 | Vegetable + Chicken | |
| 6 / 7 pm | 149 | 22 | 5 | 4 | 90 | Vegetable + Turkey | |
| 7 / 9 pm | 114 | 22 | 2 | 4 | 90 | Vegetable + Fish | |
| 8 / 10:30 pm | 174 | 6 | 14 | 6 | 190 | Nuts | |
| Total | 1258 | 143 | 50 | 60 | 930 | ||
| 45.50% | 35.80% | 19.10% | |||||
| Cut Progression: | |||||||
| 2 Days Out | Carb and Sodium Restriction; Normal Water Intake | ||||||
| Night Before | Hot Bath with Epsom Salt | ||||||
| 12 Hours Before | Stop Water Intake | ||||||
| Morning Of | If Over Weight - Breakfast = protein cake (eggs + whey) | ||||||
| If On Weight - Breakfast = Vegetables, WG Pasta, Protein Cake | |||||||
| After On-Site weight check | Kashi GoLean, Venison, Fruit, 5 hour energy exta | ||||||
| Every Hour | One Power Bar, Water as weight allows | ||||||
| 1 Hour Before Official Weigh In | Two MetRx Big 100s, Water as weight allows | ||||||
| After Official Weigh In | Water | ||||||
| Daily Supplements: | |||||||
| Whey Protein | 1 scoop | Muscle Pharm Combat Powder | |||||
| Multivitamin | 1 tablet | Equate Men's One Daily | |||||
| Green Tea / Yerba Mate | 4 tablets | NOW Slimula | |||||
| Joint Supplement | 1 pack | Universal Animal Flex | |||||
| Other Notes: | |||||||
| Dieuretic Spices | Cayenne Pepper | ||||||
| *In any combination | Lemon Juice | ||||||
| **One serving of ea/day | Ginger | ||||||
| Parseley Flakes | |||||||
| Garlic | |||||||
| Apple Cider Vinegar | |||||||
| Cumin | |||||||
Sodium Consumption/Restriction:
| Sodium Intake (high days) | |||
| Sample Date | 2/22/2012 | ||
| Food Item | mg / serv. | Qty. | Intake |
| Whey Protein | 150 / 38g | 1 | 150 mg |
| Kashi Cereal | 42.5 / 26g | 1 | 42.5 mg |
| Lean Beef | 75 / 4oz | 3 | 225 mg |
| Canned Beans | 185 / 0.5 serv | 1 | 185 mg |
| Canned Tuna | 180 / 2oz | 2 | 360 mg |
| Sauer Kraut | 180 / 30g | 4 | 720 mg |
| Cottage Cheese | 470 / 114g | 1 | 470 mg |
| Ketchup | 190 / 2 TB | 1 | 190 mg |
| Liquid Eggs | 15 / 60g | 4 | 60 mg |
| Sunflower Kernels | 190 / 28g | 1 | 190 mg |
| Frozen Vegetables | 15 / 75g | 2 | 30 mg |
| Worcheschier Sauce | 65 / 1 TB | 1 | 65 mg |
| Diet Soda | 15 / 8oz | 1 | 15 mg |
| Total | 2702.5 mg | ||
| RDI | 2300 mg | ||
| Sodium Intake (low days) | |||
| Sample Date | 2/24/2012 | ||
| Meal Items | mg / meal | ||
| Whey Protein (38g) | 150 | ||
| Tofu (2.5 serv) | 50 | ||
| Greek Yogurt (1/2 serv) | 40 | ||
| Nuts (2 serv) | 380 | ||
| Sugar Free Jello (1.5 serv) | 60 | ||
| Mustard | 50 | ||
| Vegetables + Chicken | 90 | ||
| Vegetables + Turkey | 90 | ||
| Vegetables + Frozen Fish | 90 | ||
| Total | 1000 | ||
| RDI | 2300 |
Competition Simulation:
This Consisted of a mock official weigh in (wearing Gi and Belt) the competing approximately 20 minutes later. I simulated this by weighing at home (167.0) and after making the 167.5 division, drove to the gym (about 20 minutes) before beginning to rehydrate. Then I had a training partner come in and push me fairly hard for 5 or 6 rounds (the approximate number I will be facing in the competition) with a minute rest between each round (in the competition there will be AT LEAST this much rest time between bouts).
Weekly Notes:
Monday:
- Data - Measurements and corresponding cheat meal took place yesterday (Sunday, February 19th) to celebrate gaining some great insight from Professor Jack McVicker at his seminar which I attended. Measurements were taken prior to the seminar. Cheat meal took place after the seminar.
Wednesday:
- Reduction of Water Retention - At the end of this week replicated the procedures I will use for my "final cut" that will occur in the days leading up to my competition. The idea is to mimic as closely as possible competition conditions in order to observe the effects of my planned procedure and resulting performance. Everything will be documented and changes made if needed. Ideally I will not have to cut more than 3 lbs (the weight of my competition gi) of water weight. I know that my body in particular carries an abnormally large amount water, so I would be fairly comfortable stretching the cut to 6 lbs of water. By cut, I mean mild dehydrating. What I am attempting to do is NOT reduce the amount of water consumed, but reduce my body's retention of that water. This will be done by drastically reducing sodium and carbohydrate consumption. In effect I can still drink as much as I please as long as the water is not coming from a water softener (which removes minerals from "hard" well water with the help of salt).
- Further Explanation of Water Retention - As mentioned above I will reduce my body's ability to retain water by reducing my intake of sodium and carbohydrates. Above is described my cutting procedure as well as charts detailing my dietary intake. Balance should be taken into consideration here. I achieved low sodium days by a counterbalance of high sodium days prior. There were not any special methods here other than I selected (from groceries I had in stock and consume on a regular basis) foods that have a higher sodium content for high sodium days and reserved their lower sodium alternatives (my diet is set up to have several meal options) for low sodium days. Thus, you will note my high sodium days to be around 2700 mg/day (well over the RDA of 2300 mg) while on low sodium days it drops to 1000 mg/day. Taking an average of these days (since there are two of each during the depletion procedure) will give an close estimate to what a my typical sodium intake is. 2702.5 + 1000 = 3702.5 / 2 = 1852.6 mg/day. This figure is pretty close to the recommended 2300 mg/day for a 2000 calorie diet scaled down to my 1500 calorie diet (1725 mg/day). Given my activity level and sweat/sodium lost therein, a surplus of ~125 mg/day of sodium is within what I would consider a reasonable margin. Carbohydrate intake dropped from 111g to 60g and corresponding calories also decreased. The main effort of this cut was not to deplete calories, but rather the mechanisms that can cause water retention.
- Injury - Monday (2/20/12) I strained my left MCL (outside knee ligament). It was not causing pain in the following days, but moderate to sever stiffness if I remained seated for seemingly any period of time. My strength and conditioning test will NOT be conducted this week as a result of the injury. Rather, the test will be conducted in the week following the competition. I do not want to conduct a max out session while injured or in the week leading up to a competition. The final week should be reserved for fine tuning techniques rather than learning new ones, recovering rather than annihilating, recovery and meditation rather than conditioning, and making fine adjustments to the diet to attain goal weight.
- Begin High Sodium Diet - weight was recorded prior to the "cut phase"
Thursday:
- Unplanned Cheat Meal - A disappointing lapse in discipline lead to a cheat meal before bed tonight. It spanned about 30 minutes.
- Errors in Body Fat Calculation - I recently discovered that I was taking pinch test measurements for the New Method (Jackson-Polluck 3) from one wrong location. Unfortunately this voids any data collected via this method up to this point. Please disregard any measurements obtained using this method in previous posts.
- High Sodium Diet continues
Friday:
- Begin Sodium and Carb Restricted Diet - As mentioned earlier I am attempting to simulate my "final cut" with conditions as closely resembling those of the competition as possible. This consists of two high sodium days and two low sodium/low carb days as well as the addition of foods and herbs that contain diuretic properties. See the "Weight Cut Procedure" above for details about these foods. Wednesday and Thursday of this week were high sodium days while Friday and Saturday are sodium and carb restricted days. The actual competition cut with start with high sodium days next Tuesday and Wednesday, sodium and carb restricted days on Thursday and Friday, and the competition will take place on Saturday. While the days are different, the time frame is still scaled identically.
- Diuretic Food Source Information - http://www.3fatchicks.com/36-diuretic-foods/ and http://www.livestrong.com/article/485320-the-adverse-side-effects-of-cumin-sage-oregano/
Saturday:
- Hot Bath with Epsom's Salt - this is to draw moisture, sweat, and oil through the skin and out of the body
Sunday:
- Sodium / Carb Depletion - This did not work as well as I had planned. There was no noticeable shift in weight. I suspect that the vast majority of weight loss was not from the hot bath or decreased water retention, but the result of my urine excretion and cessation of water intake the night before. This plan will be readjusted and thoroughly evaluated before being implemented next week. The same is true of the "diuretic" herbs I was consuming. I consume most of these things on a regular basis which is why I suspect that my bowel movement frequency was not altered. I am considering other options to empty the bowels. The contents therein are in fact waste, unusable to the body, and "dead" weight; the trick is to remove this waste without risking vitamin deficiency (particularly calcium and potassium) and severe (I am intentionally inducing mild) dehydration.
- I felt good during the competition simulation. The time frame of the procedure did not as directly mimic the competition setting as I would have liked, but it was a decent gauge none the less. My game felt good and smooth and I felt reasonably strong. I did feel a bit light headed and weary from the cut though. The adaptations I will make for the real cut are as follows. Rather than have two high sodium days followed by two low carb / low sodium days I will have a "regular" day between the two sets with average sodium consumption. I will also be taking a mild laxative to help empty my bowels during the depletion days. I have not completely warmed up to the idea of this, so it may not be put into fruition. You will have to read next week's summary to find out. The other major change from the practice cut is that I will stop my water intake sooner, about 16 hours before the competition to be more exact. The reason for this is so that rather than still cutting a few pounds on the drive up to the tournament, I can begin (all be it VERY slowly) rehyrdating my body from the time I wake up the day of instead of only after the official weigh in mere minutes before I compete.
Links:
*Disclaimer: As always, I am not a doctor and you should consult one before beginning any diet, supplement, drug, or exercise routines. I am not sponsored by, promoting, or otherwise receiving benefit or endorsement from any of the supplementary, dietary, or informational links provided other than being a member of Jack McVicker's Jiu Jitsu Academy through the Peoria Athletic Club.
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