3mi run
30 minute 600 cal CURVE brisk walk-jog intervals
Slowly increasing the number of cals I burn in a half hour on the CURVE. Wasnt my intention, but its turning out to be a fun challenge.
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Thread: IrishPilot's Road To <8%
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02-29-2012, 08:32 AM #301
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02-29-2012, 02:18 PM #302
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02-29-2012, 04:05 PM #303
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03-01-2012, 01:36 AM #304
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03-01-2012, 09:48 AM #305
- Join Date: Mar 2008
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Meh...either way is great. The problem with cottage cheese is that its best if you strain it some and also puree it...both are a pain. Try them both, however I would suggest against a 50/50 split if you opt for cream cheese and greek yogurt. I found 16oz of cottage cheese and 8oz of greek yogurt to be a good mix. If you can fit it in your macros, go for the 2% greek yogurt. The texture is better, and it has less tangy-ness. Fat free cream cheese is all Ive used.
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03-01-2012, 09:52 AM #306
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03-01-2012, 10:55 AM #307
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Cheers, actually the reason I asked was because of the tanginess. Donotwant!
Strong deadlifts man, I actually came back here to thank you again for the link to strength standards since I've just realised you can log in and track progress on it and all, great tool!
I'm excited as hell to start 5/3/1 on Monday after doing a 5/3/1 'esque' workout today (OHP/Dips/Rows/Pushdowns). I felt so pumped leaving the gym! Keep the PRs coming man, no sign of you stallingBJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-01-2012, 11:25 AM #308
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03-01-2012, 02:10 PM #309
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03-01-2012, 02:17 PM #310
excuse me for my ignorance but what is a CURVE?
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-01-2012, 02:19 PM #311
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"The CURVE treadmill burns up to 30% more calories than conventional motorized treadmills because the user is actually powering the running surface, thus engaging more muscle groups and achieving a superior workout. Research studies have proven that users are able to reach similar cardiovascular exercise levels and caloric burn walking on the CURVE treadmill in comparison to running on conventional motorized units."
http://www.woodway.com/performancetreadmills/curve.html
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03-02-2012, 09:30 AM #312
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5/3/1 Wave 4 Week 2 Military Press
2mi warmup run
Military Press
60x5
75x5
90x3
105x3
120x3
135x5
75x10
75x10
75x10
75x10
75x10
Each set at 60 second rest periods.
Chins
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
BW(+5)x10
Each set at 90 second rest periods.
300cal CURVE warmup brisk walk
Farmers Walks (45s in each hand)
2 Flights of stairs + .1 mile. 3 times.
"Long Boy Burgers"
http://sunshineandbones.blogspot.com...y-burgers.html
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03-03-2012, 09:00 AM #313
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03-04-2012, 07:38 AM #314
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Haha nice one, what'd you have?
Btw lovin the chins. As I said i'm startin 5/3/1 this week and was gonna do T-bars after bench, but fukk it need to get strong with chins since I can only do 2 or 3 max atm. Planning on doing 30 tomorrow if it takes me an hour.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-04-2012, 09:21 AM #315
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03-04-2012, 11:53 AM #316
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03-05-2012, 09:20 AM #317
- Join Date: Mar 2008
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2mi warmup run
ATG Squat
105x5
130x5
160x3
200x5
222x3
250x1 (%$#)
60 Second rest periods
135x10
135x10
135x10
135x10
90+ second rest periods...dying lol!
Prone Leg Curl
150x10
150x10
150x10
150x10
20 minute brisk walk CURVE. ~450cal burn.
Just didnt quite have the mojo I wanted this morning. Also ran out of time, so didnt get my cardio fill...which is fine considering I basically flopped on squats. I think I may have hit the wall on this movement...so time to find out if I can push through on deficit. I took a set off both the 50% squats and the Leg Curl as I could tell I was running out of time.
Im spending some time reading up on the Triumverate version of 5/3/1. Considering a change on the next wave.
Also considering upping the cals a little for today (+ ~300). "Cheat meal" of sorts. Just feeling gassed.
Last edited by IrishPilot; 03-05-2012 at 09:49 AM.
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03-05-2012, 10:05 AM #318
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03-05-2012, 10:10 AM #319
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Thanks! It will likely only be a "cheat" in the sense that it will add a few cals to my day. I really dont have a specific craving that I feel I need to satisfy...I just have felt STARVING every day and feel completely depleted. Im thinking upping the cals a little for one day might help replenish me physically and mentally. I guess more towards the notion of refeed than cheat, but not necessarily the true fashion of refeed with minimal protein and fats and vastly increased carbs. Though I may want to consider that option I suppose...
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03-06-2012, 12:18 PM #320
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03-06-2012, 12:36 PM #321
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5/3/1 wave 4 week 3 bench
2mi Run
Flat Bench Press
105x5
130x5
155x3
190x3
225x3
235x1
60 Second Rest Periods.
135x10
135x10
135x10
135x10
135x10
60 Second Rest Periods.
Dips (Chest Focus)
BW(+35)x8
BW(+35)x8
BW(+35)x8
BW(+35)x8
BW(+35)x8
TBar Rows
3plx10
3plx10
3plx10
3plx10
3plx10
30min CURVE brisk walk. ~600 cals.
So not sure if I'm finally reaching my maxes, but I struggled again for energy today. Could also be a massive lack of quality sleep as well. Makes me wonder if I shouldn't consider a "diet break" a la Lyle McDonald. Basically a week or two at maintenance to reup the metabolism etc. Never actually done one.
Lunch today. Got caught in a pinch and had to eat on the road. Smoked half chicken and sautéed carrots. Not going to lie, it bothers me to have no idea the cal quantity. tasty as hell though!
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03-06-2012, 12:39 PM #322
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03-06-2012, 01:53 PM #323
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03-06-2012, 02:33 PM #324
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Chicken looks goooood, I hate it too when I don't know the cal content of something but there's no harm in rounding down(on a bulk) or rounding up(on a cut) in the grand scheme. If you are feeling so worn out all the time, then the same logic applies to the concept of a week at maintenance, when you look back even in a few months time it's not going to make a lick of difference.
What're your cals at now? Sorry if this has been addressed recently.BJJ / Greyskull LP log
http://forum.bodybuilding.com/showthread.php?t=166276471&p=1337135191&posted=1#post1337135191
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03-06-2012, 02:40 PM #325
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03-06-2012, 03:39 PM #326
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Have not. Ive used melatonin though with some success. A lot of the sleep issues are a direct result of HUGE amounts of stress from work, as well as often working unscheduled night shifts through the night.
You could very well be right. I figured the cheat meal (which I really didnt end up having) to be a mental break. I may need more of a physical break. Next week is deload week, so maybe Ill up the cals and play a little catch-up.Team Never Full
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03-07-2012, 06:10 AM #327
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3mi run
30 minute 600 cal CURVE brisk walk-jog intervals
Ended up having my "cheat" meal yesterday. Actually hit a decent cal count. Best estimations would be around 3ooo for the day...but dinner was like lunch, something I could only guess at. Im guessing my maintenance yesterday was likely around 2500 based on previous bodymedia fit readings before my wife stole it away. Felt good to hang out with her a bit after work and not stress macros and cals. Devoured two freshly baked cupcakes...which goes against my current desire to stay natural/organic (minimize refined flours or whatever). Im so tired, anxious, and stressed with everything going on in life right now that its rediculous, so it felt good to not have nutrition numbers looming over me for a meal.
Onward.Team Never Full
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03-07-2012, 06:14 AM #328
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03-07-2012, 06:19 AM #329
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I think a period of sustained maintenance is preferable to a single one off meal. Unless you deliberately make sure you exceed your maintenance cals in this "cheat" meal you won't actually be doing anything helpful for your metabolism.
It's good that you had an off day, but look at doing a proper diet break IMO. You can still incorporate estimating/eating out on a successful diet break.
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03-07-2012, 07:15 AM #330
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Agreed...mostly. The "cheat" wasnt planned, and isnt necessarily intended as a fix. Damn it felt good tho!
I totally agree. The meal didnt occur with the intention of fixing problems. Im on a 5/3/1 deload week next week, and trying to figure out how to structure a break...whether its a full week at maintenance calories, or just upping them from the current deficit to get closer to maintenance...etc.Team Never Full
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