Monday, January 30, 2012

4 Hour Body Experience: Week 3 Summary

Week 3:  1/23 - 1/29/11

Data:
Weight - 170 (3lb reduction)
BMI - 26.63 (0.47 reduction)
Heart Rate - 60 BPM
Blood Pressure - 149 / 70
Neck - 16.125 in
Chest - 41.25 in
Waist - 30 in
Hip - 31 in

Cold Showers:
Procedure: 2 min hot, 7 min cold
Mon 98.5 61 96.7
Tues 98.8 58 95
Wed n/a n/a n/a
Thurs n/a n/a n/a
Fri 99.1 60 95
Sat 97.4 64 94.6
Sun 98.7 62 95.6
Weekly Avg 98.5 61 95.38

Weekly Training Schedule
Monday - BJJ (2 hours)
Tuesday (AM) - BJJ (1 hour)
Tuesday (PM) - Boxing (2 hours)
Wednesday - Active Recovery - Reaction Drills & Yoga (1 hour)
Thursday (AM) - BJJ (1 hour)
Thursday (PM) - Rock Climbing (1/2 hour)
Friday - Strength & Conditioning (1 hour)
Saturday - Active Recovery - Yoga (1 hour)
Sunday - Active Recover - Taught Private Boxing Lesson (1 hour)
Total Weekly Training Hours:  10 1/2 hours

90 Second Exercises:
1/23/2012 30/30 sec assit. One-leg squat

30 sec chair push up
1/24/2012 30/30 sec assit. One-leg squat

30 sec underhand wall push up
1/25/2012 90 sec jumping jacks
1/27/2012 45 sec chair row

45 sec jumping jacks
1/28/2012 90 sec wall push ups
1/29/2012 45 sec wall pull

45 sec dip

90 Second Exercises (Cheat Days):
1/26/2012 Session 1

45 sec underhand wall push up

45 sec short bridge

Session 2

45 sec push up

45 sec squat

Session 3

45 sec squat

45 sec short bridge

Strength and Conditioning:
 
1/27/2012
Warm Up
2 x 10 air squat
2 x 10 jump squat
2 x 10 box jump
2 x 20 lunge
Workout
2 x 10 overhead lunge @ 2 x 15#
4 x 5 Straight leg deadlift
134/145/155/165
Two-hand DB Swing
10 x 35/45/55/70
rest "a little" between sets
Then
5 x 5 DB Jerk @ 2 x 65
Warm Down
Row
20 sec Sprint + 40 sec active rest
10 rounds
2278 m, 135 cal, 155 watts

Weekly Notes:
Monday
     Revised Training Schedule - Essentially all elements are the same, volume is slightly increased to about 11 hours of training per week, and some days have simply been switched around.  Yoga is more spread out to smaller sessions.  In the future, the weeks training schedule will be logged in the weekly notes due to the changing content of "cross training days."
     Revised Diet - 4HB does not reference specific macronutrient ratios which I believe are an integral part to manipulating body composition.  Previous ratios were based on other diets that I had tried and found success with.  My guideline for my diet the reamainder this "training camp" is the Game Over Cut Diet Vol. 4 (by Scivation) at least for the purposes of macronutrient ratios.  The diet plans prescribed in GOCD are 50% protein, 30% fat, and 20% carbohydrates.  This has been incorporated to the 1500 calorie diet I am currently on.  Meals are also broken down into only 6 meals rather than 5 and two snack or small meals.  The revised plan can be seen below.  Other notes, supplements, and tips/tricks have not changed.  See CHEAT DAY CHANGE concerning cheat days.
     Cheat Day Change -  Cheat days (days on which I cheat, NOT an entire binge day) have been changed from Monday and Friday to Monday and Thursday.  This is for several reasons.  My hardest training days are early in the week, so I need fewer days to deplete my glycogen stores.  Secondly, there are an odd number of days (7) in the week which means that with two cheat days, one depletion cycle will be shorter than the other.  I combat water retention due to carbohydrates and sodium, I would rather the longer of these two cycles be the days leading up to my weekly check-in on Monday morning.
Friday
     Strength Goal Changes - My previous goals were set based on limited weight training equipment.  In the recent week I have regained access to a full weight room, cardio equipment, and track at Illinois Central College.  I adapt many of my workouts from those logged in the Gym Jones calender and have drawn unequivocal inspiration from the "wisdom" section of their website.  I found, via the internet, an article ran by Men's Fitness in March of 2011 in which the writer, Joel Snape, documented his experience with Gym Jones. The article discussed what Mark Twight (owner of Gym Jones) would consider "adequate" performance.  These standards can be found below, under neath the diet update, with the standards in normal text and the standard per my goal weight of 160lbs in (parentheses).
     Sample Meal Plan - I often document my diets in precise measurements of calories and grams of protein, fat, and carbohydrates.  However, this is a bit misguiding as I certainly do not keep track of all these figures to lethal precision on a daily basis.  I DO mentally keep track as I am preparing my food for the day each morning.  A chart (such as that below) gets stuck to my refrigerator so that I can reference it while cooking.  The percentages and decimals of grams / calories are purely for reference purposes and NOT calculated to such precision each day.  In the Scivation book "Lean Mass" guidelines are given as to how to make meals with a few simple steps.  This starts with first selecting a protein source, then add allotted fruits and/or vegetables, thirdly fulfilling any further fat allotment, and lastly adding any spare carbs.  A sample Daily Menu of mine can be found below, underneath the updated fitness goals.
Monday (1/30/12)
     Additional Fat Testing Procedure - Precious BMI and PBF calculations were done using a simple android app (link below) that I had installed on my phone.  This is not the most accurate procedure (using height, weight, waist size, and a crude stick for guessing your fitness level), but it was a convenient option.  The rules of the bet with my friend were that the fat test procedure did not matter so long as it was consistently used.  From here out I will include the results from this app in the data section for consistency's sake but have also implemented another procedure for comparison and/or accuracy.  I acquired a body fat caliper (link at bottom of page) and am using the Jackson / Pollock Method 3 (link provided) to determine the results.  Each pinch site is tested and recorded three times, the average then being submitted to the linked calculator.
Daily Intake (1500 Cal)



Protein 50% 750 cal 187.5g 1.17g / lb
Fat 30% 450 cal 50g 0.31 g / lb
Carbs 20% 300 cal 75g 0.47 g / lb

Veggies 4 x 4g 16g 64 cal

Fruit 1 x 15g 15g 60 cal

Bean 1 x 15g 15g 60 cal
Meal Cal Protein Fat Carb Descrip.
1 - 8 am 330 35 10 25 Fruit & Veg
2 - 11am 290 35 10 15 Bean
3 - 2pm 252 35 8 10 Egg & Veg
4 - 5 pm 220 35 8 10 Veg
5 - 8pm 220 35 8 10 Veg
6 - 10pm 182 35 6 5 Whey

1494 186 50 75


49.80% 30.10% 20.10%
*Meal 1 = breakfast



**Meal 2 = pre workout



Goal Update:
Deadlift Max - 2x Bodyweight (320 lbs)
Front Squat Max - 1.5x Bodyweight (240 lbs)
Overhead Squat Max - 1x Bodyweight (160)
Bench Press Max - 1x Bodyweight (160)
Pull-up (chin over bar, arms lock at bottom) - 25 reps
Kettelbell Snatch @ 24kg (or 55lb Dumbbell) - 150 reps in 10 min

Sample Meal Plan:
I make six meals out of the following sources:
     Protein - Whey Protein (2 x 44g), 6oz of grilled chicken or lean turkey, 6oz lean beef or lean pork chop, egg beaters and/or tofu, 6ox fish
     Carbohydrates - Fruit or starch (usually whole grain pasta or Kashi cereal) equal to 15g carbohydrates, 4 servings of vegetables equal to 4g Carbohydrates, one serving of beans equal to 11g carbohydrates, one serving of fat free cottage cheese (about 110g) or 1/4 cup Greek yogurt
     Fat - one serving of nuts or Smart Balance oil equal to 14g fat (usually spread throughout several meals)
     Other / Filler - any remaining carbs / fat allowed for a particular meal is usually reserved for condiments such as ketchup, steak sauce, miracle whip, low fat or fat free salad dressing, etc.

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