LeanGains Journal: Round IV | Scrawny Filipino

Week 1: June 9 – 15, 2013

Diet

Had some difficulty hitting my caloric goals on individual days, but my kCals for the tracked period was spot on.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	247	189	43	2108 kCal
Rest Day	34	192	79	1637 kCal
Training	300	189	34	2226 kCal
Total v. Goal	+2%	+8%	-11%¹	–

¹Fat intake was quite low, but not concerned

Training

Week 1 Training Log
- First week of 5/3/1 training schedule. The volume of the squats workout made for a very painful week. DOMS last until Friday
HITT Training
- Bike Phase 1 – 6/9
- Bike Phase 1 – 6/11
Hike
- Hulda Crooks Exploration (aka getting lost) || 6.7 mi || 127 BPM || moderate hills || 15 lb

Week 2: June 16 – 22, 2013

Diet

Volume and intensity of the new routine is making me very hungry. I started doing HIIT a few days per week, which is probably making this issue worse. Monday evening I decided to increase my caloric intake while doing 5/3/1 & HIIT. On vacation Thursday – Saturday, so intake was only tracked Sun – Weds.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	303	191	50	2363 kCal
Rest Day	23	169	87	1582 kCal
Training	397	198	37	2624 kCal
Total v. Goal	+27%	+7%	-8%	+2%

1 Fat intake was quite low, but not concerned

Training

Week 2 Training Log
On vacation Thursday – Saturday, so weight training was completed Mon, Tue, Wed, with no shoulder workout. Tweaked shoulder on chest day and decided to rest.
HITT Training
- Bike Phase 1 – 6/16 (60s ‘jog’, followed by 15s ‘sprint’. 12 Cycles)
Hike
- Lone Pine Lake (Mt. Whitney Main Trail) || 5.9 mi || 127 BPM || Mountains! || 52 lbs

Week 3: June 23 – 29, 2013

Diet

Was craving carbs the entire week. Was this due to HIIT training? Added additional macro breakdowns for days that I do cardio. So diet breakdown is as follows:

	Carbs	Protein (g)	Fat (g)	kCals
Rest Day	60	180	80	1675
Rest Day w/ HIIT	60	200	100	1935
Training Day Category 1 (Legs focus)	335	180	50	2500
Training Day Cat. 1 w/ HIIT	375	210	50	2800
Training Day Category 2 (Upper body focus)	225	170	35	2300
Training Day Cat. 2 w/ HIIT	265	200	35	2600

This weeks numbers:

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	274	165	50	2092 kCal
Rest Day	102	141	78	1643 kCal
Training	380	181	31	2392 kCal
Total v. Goal	+25%	-15%	-21%	-9%

Training

Week 3 Training Log
Shoulder still sore, so took it easy on chest/shoulders day
Feeling very rundown/tired/weak. Is it time for a deload week due to the volume of 5/3/1 BBB?
HITT Training
- Bike Phase 1 – 6/23
- Bike Phase 2 – 6/25 (60s jog, followed by 30s sprint. 12 Cycles)
- Bike Phase 2 – 6/27
- Hike/Jog – 6/29 (see training log for details)

Week 4: June 30 – July 6, 2013

Diet

On vacation for Thurs & Fri, so decided this was a good week to take a break from the diet – cycled carbs and fat generally, but didn’t track anything!

Training

Deload – Week 4 Training Log
Shoulder still sore, so NO upper body work
HITT Training
- Bike Phase 2 – 6/30
- Bike Phase 2 – 7/02
- Hike/Jog – 7/06 (see training log for details)
Hike
- Mt Badly via Baldy Bowl & Devil’s Backbone loop || 6:35:00 ||11.3 total miles || 3900′ over 4.3 mile ascent (17.1% grade) || 3900’ over 7 mile descent (10.5% grade)|| 127 BPM || 20lb pack

Week 5: July 7 – July 13, 2013

Diet

First week of slow cut, and overate – due to HITT? Had a hard time keeping kCals down on rest days especially.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	214	201	70	2292 kCal
Rest Day	74	198	95	1918 kCal
Training	354	205	44	2666 kCal
Total v. Goal	+15%	+12%	-10%	+6%

Training

Week 5 Training Log
Body hasn’t been recovering well, especially my legs. Starting RPT style training again and continuing for the remainder of this round.
HITT Training
- Running Phase 2 – 7/7
- Running Phase 2 – 7/9
Hike
- 7/11 – Prado Lane || 0:55:00 || 2.7 mi || moderate hills
- 7/19 – Keller Peak (Trail Only) || 9 mi || 105 BPM || 18 lbs
  - Slow pace due to bringing beginners on the hike

Week 6: July 14 – July 20, 2013

Diet

Extended fasting period on Sunday and intentionally under ate, anticipating that I would need the extra calories on a day that I did HIIT. I surprisingly under ate for the week. Fat intake was low, but I don’t see this as a problem. I did a better job at keeping my carb intake in check when compared to other weeks – ate more protein.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	197	196	64	2109 kCal
Rest Day	57	181	79	1645 kCal
Training	338	211	50	2572 kCal
Total v. Goal	6%	9%	-17%	-2%

Training

Week 6 Training Log
Shoulder still sore – even interfered with squatting Monday. Foam/ball rolling everyday this week to help recoup back/shoulder
Reviewed Starting Strength Videos and re-read book – decided to drop weight and focus on form for squats and dead lifts. Need to go lower on squats
HITT Training
- Biking Phase 2 – 7/14
- Running Phase 3 – 7/16, 18 sets X (30 sec Low Intensity, followed by 30 sec High Intensity)
- Timed Mile, in lieu of HITT – 7/19
  - 0:06:59 || 1 mi || flat
    - poor time partially due to sore knees and hips
Hike

Week 7: July 21 – July 27, 2013

Frustrating week. Dealing with shoulder and leg pain.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	203	171	65	2066 kCal
Rest Day	74	171	93	1819 kCal
Training	332	171	37	2314 kCal
Total v. Goal	12%	-5%	-20%	-4%

Training

Week 7 Training Log
Shoulder still sore. Foam/ball rolling everyday this week to help recoup back/shoulder
HITT Training
- Biking Phase 3 – 7/23
- LISS (sore from running still!) – Treadmill Walking || 0:30:00 || 1.4 mi || 145 BPM || 20 % incline
Hike
- Prado Lane Loop || 1:18:00 || 3.5 mi || moderate hills || 40 lb pack
  - Hips, knees, shins are sore from running last week. Doing LISS in lieu of HIIT for a few days this week

Week 8: July 28 – August 3, 2013

Diet

Odd week due to big training hike on August 3 and doing cardio on multiple days.

Sunday
Train:	Cardio (LISS/Walking)
Diet:	Rest day marcros and calories
Monday
Train:	Lifting & Cardio (LISS/Walking)
Diet:	Training Day with Cardio macros and calories
Tuesday
Train:	Lifting & Cardio (LISS/Walking)
Diet:	Rest Day macros, but Training Day calories (2100)
Wednesday
Train:	Cardio (LISS/Walking)
Diet:	Training Day macros and calories (carb loading for hike)
Thursday
Train:	Cardio (LISS/Walking)
Diet:	Rest day marcros and calories
Friday
Train:	OFF
Diet:	Training Day macros and calories (carb loading for hike)
Saturday:	Hiking/Cheat Day!

Calories/Macros were only tracked Sun – Wed. Did not distinguish between training/rest days below b/c of odd schedule.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	176	187	72	2090
Total v. Goal	-3%	7%	-3%	–

Training

Week 8 Training Log
Shoulder still sore, but feeling much better
HITT/Cardio Training
- Treadmill:
  - 7/29 – 0:20:00 || 0.8 mi, 824 ft climbed || 145 BPM || 20% incline
  - 7/30 – 0:20:00 || 1 mi || 145 BPM || 15% incline
Hike

Week 9: August 4 – August 10, 2013

Diet

Odd week due to big training hike recovery and prepping for Mt. Whitney Backpacking Trip.

Sunday
Train:	Cardio (LISS/Walking)
Diet:	Rest day marcros and calories
Monday
Train:	Off
Diet:	Training Day macros and calories
Tuesday
Train:	Off
Diet:	Rest day marcros and calories
Wednesday
Train:	Lifting
Diet:	Training Day macros and calories
Thursday
Train:	Lifting
Diet:	Rest day marcros and calories
Friday
Train:	Lifting
Diet:	Training Day macros and calories
Saturday:	Light Hiking/Cheat Day!

Calories/Macros were only tracked Sun – Wed. Did not distinguish between training/rest days below b/c of odd schedule.

	Carbs (g)	Protein (g)	Fat (g)	Calories Eaten
Average	208	194	65	2201 kCals
Total v. Goal	15%	14%	-3%	+9%

Training

Week 9 Training Log
- Scaled back lifting – want to be 100% for backpacking trip
  - No squats (hip pain)
HITT/Cardio Training
- none – recovering from San G hike
Hike
- 8/10 – Blue Mtn Training || 0:29:45 || 1.5 mi || 125 BPM