Almost-Fast Training

I have restructured my eating habits once again after an irritating set of circumstances led me to a wasted refeed.

Thursday I refed, Friday I missed my workout, Saturday I fasted, Sunday I worked out and refed again.

Refeeding before a workout has been my intention as I am always strongest the day after a refeed. Furthermore, since I spend most of the day not eating following a workout while I wait to be picked up, I just integrate that as the beginning of my fast. However, this has not proven to be the most flexible way of working things. If I miss a workout, I wind up in caloric excess, as I’ll wind up redoing the refeed. I could just pay better attention (thus solving a variety of problems at once) but I’m trying to condition responses so that I can automate/habitualize this nonsense so I don’t have to think about what I’m doing as often.

I think I’m just going to cut out refeeds from my plan, they are too much of a hassle.

I’ll just re-evaluate my maintenance needs and configure them so that they are more satisfying, and be more vigilant with my dedicated fasting days.

Workout for Sunday, February 7th, 2010

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Fasted-State Workout

All right everybody. Fasted workout is a blast.

I was a bit worried about weighing myself this afternoon (got to the gym a little later than I would have liked, but oh well) because fasting has left me a little… deficient in the fiber category, let’s say.

Last night I supplemented some fiber as well as some magnesium. Got rid of a week’s worth this morning. Felt like a workout in itself

I weighed in a 163lbs. and 19.5% bodyfat. I suspect a lot of water loss here, and it does edge my lean mass closer to 130 than 135, but I’m not worried. I’ve had carb-depletion phases in the past that have done the same thing to me.

All my lifts went up, so maybe I’m just optimistic for that reason. Bodyweight go down + lifts go up = Happy Eric!

Dynamic Warm-up
I warm up for upper and lower back independently (I don’t do a warm-up on the rows), but before I do my first warm-up set with deadlifts, I do 20 shoulder circles and 20 leg swings, each limb.

Deadlift

1. 1×2 @ 200lbs. (left under)
2. 1×3 @ 180lbs. (left over)
3. 1×4 @ 160lbs. (left under)

Chin Assist

1. 1×5 @ 50lbs. offset
2. 1×4 @ 60lbs. offset (I don’t think I’m jumping down far enough)
3. 1×6 @ 85lbs. offset (this felt like enough but I was FINISHED)

Horizontal Row
3×5 @ 70lbs.

No cardio today. Dad was nice enough to go out of his way to take me to the gym after mom ditched me this morning, and I didn’t want to him waiting. Nor do I like to spend more time than I have to in the gym after deadlifting, so… heh

While I was getting a breather at the chin station, I overheard this (ERC = me):

…so then I did my chins.

And my girlfriend called to ask me to help her with her training when she gets her car. I have no idea how people, who have no idea what my training schedule is, still manage to call me with fitness concerns while I’m dealing with my own. Story for another time.

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Full-Belly Workouts

I think I should stop having a bowl of oatmeal before I workout. It’s fucking up my bodyfat readings. Not to say I’m NOT a lardass, but the meter is essentially laughing at me as hard as I was laughed at in middle school. It saddens me.

10/8/09
Deadlift – 1 x 1 @ 195lbs. (left hand under, after failing a right-under of 205lbs.)
Bench – 1 x 4 @ 95lbs.

So next workout I bump up the Deadlift and Bench stays the same.

BW: 171lbs.
Fat%: 19.3lbs. (33lbs.)

10/14/09
Squat – 1 x 5 @ 195lbs.
Press – 1 x 2 @ 70lbs. (FUCK!)
HamChin – 1 x 5 @ 55lbs. offset (114lbs lifted; since I’m the same weight I was the last time I attempted this lift, I got the final rep I wanted, yay!)

Weight: 169lbs.
Fat%: 22.8% (38.5lbs)

See, this is why I shouldn’t eat a big bowl of oats before a workout. Not only when I breathe deep do my lungs expand fully, push down my organs, and make me feel like I should shit right there in the squat rack, but it bumps my bodyfat up too! Waah! I don’t really know how to do the math for this! So I gained nearly six pounds of fat and lost… seven and a half pounds of muscle. What the fuck? /sarcasm

At any rate, I need to get my diet in order. I think I’m going to change to something a little more staggered, where the majority of my calories are eaten on training days. I know that retained water artificially inflates my bodyfat “score” but I’m not going to be doing any bizarre glyco-deplete bullshit until at least a month from now.

Invoking Katch-McArdle: 370 + (21.6 x 58.725) = 1638

Multiplied by an activity factor of 1.375 leads me to 2252 calories for daily maintenance.  Suddenly the weight gain doesn’t seem so implausible =\

Anyway, I’m going to be eating at maintenance on training days ONLY, and dropping to 30% of that on days I don’t train. As much as I hate to diet by percent, I’m going to just for the sake of daily adjustments/sanity. Fat/carbs/protein; 20/50/30.

Using today as an example: I eat as close to 2252 calories as I can without going over and with getting at least 169g protein.

Tomorrow, I’ll assume nothing has changed, and use “yesterday” values: 2252 – 30% = 1576, with 118g protein and 197g carbs.

And then Friday I go to the gym again, so I’ll re-weigh and re-measure accordingly. I’m going to try to go in without a carb meal (maybe just some eggs or a proshake or something), it won’t fully deplete me or anything but I hope to get a more accurate reading nonetheless. Then I’ll use that to calculate for that day, which will be hard to manage if I don’t get to my dad’s house for fooding up, and then for the low days following all the way to Monday.

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