Week 1: Mar 24 – Mar 30, 2013
Diet
First week back to counting calories and carb/fat cycling. I’ve enjoyed the increase in calories over the previous cycle, but having a hard times dealing with carb cravings (grains & starches).
Diet-wise, I treated M, W, F as training days, but planned to train M, T, W. Due to schedule issues, I needed to train at the beginning of the week, but wanted to carb load the day before my hike.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 217 | 192 | 71 | 2219 kCal |
| Rest Day | 82 | 191 | 99 | 1949 kCal |
| Training | 352 | 194 | 42 | 2489 kCal |
| Total v. Goal | -2% |
-1% | +4%1 | -1% |
1 Fat is within acceptable range, but I would like to reduce it, or maybe start tracking good fat v. bad fat
Training
- Week 1 Training Log
- Deload week and moved leg workouts to beginning of week (hike Saturday)
- Hike
- Skyline Trail || 11.1 mi, 8000 ft climbing || 8h 45m || 135 Average BPM || 25 lb pack
Week 2: Mar 31 – Apr 6, 2013
Diet
Out of town visitors this week, so taking a mini vacation. Friday and Saturday were cheat days and were not logged.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 186 | 198 | 66 | 2070 kCal |
| Rest Day | 90 | 193 | 85 | 1855 kCal |
| Training | 330 | 206 | 38 | 2392 kCal |
| Total v. Goal | -4% |
+2% | -10%2 |
-6% |
2 Do I have to worry about fat being ‘too’ low?
Training
- Week 2 Training Log
- Rough time in the gym this week.Thinking I may need to ease into it after a deload week. I plan on reducing the weight on my top sets for week 3.
- Top Sets for my ‘Big 5‘ :
- Deadlift:275 lb x 6 reps
- Neutral Grip Dumbbell Bench Press: 100 lb x 6 reps
- Chin-ups: 2 reps || weighted || 75 lb
- Squat: 215 lb x 6 reps
- OHP: 105 x 6
Week 3: Apr 7 – Apr 13, 2013
Diet
Visitors still here, so continuing my mini vacation. After Friday and Saturday cheat days last week, I decided to extend my fast and under eat on Sunday. Monday was another cheat day and wasn’t tracked, but I tried to limit fat intake.
Thursday I really struggled with low carbs and ended up eating a couple of oranges and a yogurt to see if that would help. It did, but I’m unhappy that I couldn’t keep my carbs down for the day.
Numbers below are for 5 days (2 training, 3 rest). As stated above, Monday was a cheat day (untracked) and I hiked Saturday, so I didn’t track that day either.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 209 | 208 | 64 | 2229 kCal |
| Rest Day | 113 | 202 | 79 | 1940 kCal |
| Training | 354 | 217 | 43 | 2662 kCal |
| Total v. Goal | +8% | +7% | -13%3 | +1% |
3 Do I have to worry about fat being ‘too’ low? Even with fat being 13% less than target, my calories are right where I want them to be. I have a hard time seeing a problem with replacing fat with protein and carbs, as long as I’m getting 50+ grams of fat per day on average.
Training
- Week 3 Training Log
- Another rough week in the gym. Shoulder pain is limiting my lifts, so I need to start tracking glucosamine, fish oil and H2O intake.
- Top Sets for my ‘Big 5‘ :
- Deadlift:300 lbs x 6 reps
- Neutral Grip Dumbbell Bench Press: 90 lbs x 10 reps
- Chin-ups: BW x 20 reps
- Squat: BW x 75 reps
- OHP: 95 lbs x 7 reps
- Hiking:
- Icehouse Canyon Trail || 6 mi || 2h 48m || 144 Average BPM || 45 lb pack
Week 4: Apr 14 – Apr 20, 2013
Diet
Last week of lean bulking before I start a slow cut.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 258 | 189 | 62 | 2273 kCal |
| Rest Day | 95 | 192 | 83 | 1876 kCal |
| Training | 420 | 187 | 41 | 2669 kCal |
| Total v. Goal | +16%4 | -3% | -8% |
+1% |
4 High carbs – Food poisoning Sunday (rest day) and was way under for calories. Made up for it later on a training day. Stomach was also messed up for a few days afterwards and carbs were much more appetizing than protein or fat.
Training
- Week 4 Training Log
- Shoulder pain is limiting my lifts, so I need to start tracking glucosamine, fish oil and H2O intake. I keep putting this off…
- Top Sets for my ‘Big 5‘ :
- Deadlift: 275 lbs x 13 reps
- Legs sore from squats still, so lighter weight and higher volume
- Neutral Grip Dumbbell Bench Press: 95 lbs x 8 reps
- Chin-ups: 3 reps || weighted || 70 lb
- Squat: 225 lbs x 6 reps
- OHP: 105 lbs x 6 reps
- Deadlift: 275 lbs x 13 reps
- Realizing that I may need to ‘cycle’ heavy squats and dead lifts if I want to continue working my legs hard while hiking this summer. For example: heavy squats (week 1), light/volume dead lifts (week 1), light/volume squats(week 2), heavy dead lifts(week 2), heavy squats(week 3), etc
Week 5: Apr 21 – Apr 27, 2013
Diet
Started the week off with the intention going of my 4 week cut, but ran into some obstacles (lots of manual labor, modified workout schedule, high volume vs. high weight, work stress, etc) that made this very difficult. I followed the cut diet through Wednesday, but Thursday night realized it wasn’t going to happen as planned. We have visitors coming this weekend and next week will be filled with manual labor after work, as well as dinner plans with visitors. I will shoot for lean bulk calories and macros for week 5 and 6. If it is too difficult to meet them next week (week 6), I will just count it as a week off and wont’ bother to track. I will plan on cutting for weeks 7 and 8, then decide if I’ll continue the cut or stop there and start the next cycle.
In general I really struggled with the diet this week and am questioning if this is a long-term solution/life-style that I can do. I am confident that I can fast everyday, but cycle carbs and fat is started to wear on me. I can do low-fat, but low-carb is very taxing mentally and physically.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average5 | 232 | 187 | 50 | 2146 |
| Total v. Goal | +23% | -4% | -11% | +5% |
5 Due to odd training and eating schedule, I aimed for weekly macros and kCals instead of training v. rest day. I am considering decreasing protein and fat requirements and replace them with carbs, since this seems to be what my body is craving.
Training
- Week 5 Training Log
- Odd week training-wise:
- Workouts initially moved to beginning of week due to upcoming hike.
- Plan was: Mon (Squats, Chins), Tues (Chest, Shoulders), Weds (Deads, Triceps)
- In general went for high volume instead of high weight
- Did this affect diet – ie problem with keeping calories low?
- DOMS from Mon widowmakers resulted in moving deadlifts to Thurs
- Workouts initially moved to beginning of week due to upcoming hike.
- Top Sets for my ‘Big 5‘ :
- Deadlift: 225 lbs x 12 reps (high volume)
- Neutral Grip Dumbbell Bench Press: 100 lbs x 6 reps
- Chin-ups: BW x 12 reps (high volume)
- Squat: 170 lbs x 20 reps (high volume)
- OHP: N/A
Week 6: Apr 28 – May 04, 2013
Diet
Essentially a week off from the diet. I pushed the fast as long as I could handle most days, but ate whatever I wanted once I broke the fast. Family was visiting and spent time after working doing manual labor, so carb/fat cycling would have been very difficult.
Training
- Week 6 Training Log
- ‘Oddities’
- Gave shoulders and chest a week off.
- PR’d on squats, the day after a very strenuous hike
- Back was very sore for chins, so workout was disappointing
- Top Sets for my ‘Big 5‘ :
- Deadlift: 325 lbs x 1 reps (failed grip on 345 x 1)
- Neutral Grip Dumbbell Bench Press: N/A
- Chin-ups: 6 reps || weighted || 34 lb (back sore from Sunday hike)
- Squat: 235 lbs x 6 reps
- OHP: N/A
- Hiking:
- Sunday
- Skyline Trail || 11.1 miles || 10h 18m || 125 Average BPM || 25 lb pack (8.5 miles), 45 lb (2.5 mi)
- Saturday:
- San Jacinto Exploration to Wellman Divide || 8.04 miles || 5h 18m || 125 Average BPM || 55 lb pack
- Sunday
Week 7: May 5 – May 11, 2013
Diet
Calories tracked M-F (3 training days, 2 rest). Pushed fast until 3 pm to help keep overall calories down. Calories were still a bit high on workout days (~+100).
My training day vs. rest day protein intake varied more than normal. I tried to keep fat down some (cholesterol) on rest days and on training days I really wanted carbs. I replaced fat with protein on rest days and replaced protein with carbs on training.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 236 | 194 | 52 | 2140 kCal |
| Rest Day | 72 | 217 | 71 | 1759 kCal |
| Training | 346 | 180 | 39 | 2394 kCal |
| Total v. Goal | +26% |
– | -5% |
+5% |
Training
- Week 7 Training Log
- Top Sets for my ‘Big 5‘ :
- Deadlift: 275 lbs x 9 reps (5/3/1 top set, no hooks)
- Neutral Grip Dumbbell Bench Press: 100 lbs x 6 reps
- Chin-ups: 5 reps || weighted || 60 lb
- Squat: 245 lbs x 4 reps (PR!)
- OHP: 95 lbs x 7 reps
Week 8: May 12 – May 18, 2013
Diet
Planned on tracking alories M-F (3 training days, 2 rest) and pushing fast until 3 pm to help keep overall calories down. Rough week with very little sleep. As a result, Thu & Fri ended up being mini-cheat days and I did not track nutritional intake.
Continued trend of replacing fat with protein on rest days and replacing protein with carbs on training. Also being lenient on total protein intake – as long as I get 170 grams per day. Also attempted to cut down rest day carbs (no fruit).
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 246 | 172 | 54 | 2119 kCal |
| Rest Day | 64 | 164 | 105 | 1817 kCal |
| Training | 337 | 177 | 29 | 2270 kCal |
| Total v. Goal | 11% |
-2% |
2% | +2% |
Training
Big hike Saturday (set PR for distance hiked in 1 day), so training days were MTW, but ate training day macros & kcals MWF. Reduced volume and increased weight as preparation for determining 1RM for 5/3/1 transition.
- Week 8 Training Log
- Top Sets for my ‘Big 5‘ :
- Deadlift: 345 lbs x 1 rep (no grips)
- Neutral Grip Dumbbell Bench Press: 95 lbs x 8 reps (failed with 100 lbs, tired wrists/forearms)
- Chin-ups: 2 reps || weighted || 75 lb
- Squat: 255 lbs x 3 reps (PR!)
- OHP: n/a
Misc
Been thinking about what my next ‘cycle’ will consists of. Right now, I am thinking a 5/3/1, Big But Boring training regimen combined with an IF & Carb Backloading Hybrid eating style.
Option 1: Alternating High Carb/Low Fat and Low Carb/High Fat days
Sun: HIIT and/or Light Hiking || Lo-Carb/Hi-Protein/Higher Fat
Mon: Squats & Chins || Hi-Carb/Hi-Protein/Low Fat
Tue: Bench || Lo-Carb/Hi-Protein/Higher Fat
Wed: HIIT or Off || Hi-Carb/Hi-Protein/Low Fat
Thu: OHP || Lo-Carb/Hi-Protein/Higher Fat
Fri: Dead Lifts || Hi-Carb/Hi-Protein/Low Fat
Sat: Off or Hiking || Cheat Day
Option 2: High Carb/low fat lift days, low carb/high fat non lift
Sun: HIIT and/or Light Hiking || Lo-Carb/Hi-Protein/Higher Fat
Mon: Squats & Chins || Hi-Carb/Hi-Protein/Low Fat
Tue: Bench || Hi-Carb/Hi-Protein/Low Fat
Wed: HIIT or Off || Lo-Carb/Hi-Protein/Higher Fat
Thu: OHP || Hi-Carb/Hi-Protein/Low Fat
Fri: Dead Lifts || Hi-Carb/Hi-Protein/Low Fat
Sat: Off or Hiking || Cheat Day
Week 9: May 19 – May 25, 2013
Diet
Calories tracked Mon – Wed, Fri & Sat. Thursday was a cheat day.
Mon, Wed, & Fri – Training Day Diet
Tues & Sat – Rest Day Diet
Restricted calories slightly on most days to minimize the effects of cheating on a non-hiking day.
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 225 | 189 | 43 | 1967 kCal |
| Rest Day | 61 | 195 | 61 | 1543 kCal |
| Training | 334 | 183 | 34 | 2267 kCal |
| Total v. Goal | 8% | 5% | -21% | -5% |
Training
Low volume, high weight week. Trying to get estimated 1RM for 5/3/1.
- Week 9 Training Log
- Amazing week – set PRs for all of my ‘Big 5‘ lifts :
- Deadlift: 345 lbs x 3 reps (PR!, with broken hooks)
- Neutral Grip Dumbbell Bench Press: 100 lbs x 8 reps (PR!)
- Chin-ups: 2 reps || weighted || 80 lbs (PR!)
- Squat: 265 lbs x 4 reps (PR!)
- OHP: 120 lbs x 6 reps (PR!)
Week 10: May 26 – June 1, 2013
Diet
Calories and Macros on track
| Carbs (g) | Protein (g) | Fat (g) | Calories Eaten | |
| Average | 163 | 182 | 69 | 1953 kCal |
| Rest Day | 85 | 148 | 92 | 1711 kCal |
| Training | 279 | 234 | 35 | 2318 kCal |
| Total v. Goal | 2% | – | 8% | – |
Training
DELOAD!
- Week 10 Training Log
- Deload week, but set PRs for body weight chins and dips (no added weight)!