|
|
Post by jaysun on Sept 4, 2015 19:07:50 GMT
We had health screenings at work; they are voluntary but, you receive $20 off your insurance premium per month for doing it. Your results determine the level of free services you can get to help you make lifestyle changes. My results were in the good/excellent range. My blood pressure was slightly elevated, probably due to the big ass cup of Gevalia dark roast blend coffee I drank on an empty stomach. If you have not tried Gevalia coffee, you should. Good stuff. Another worthy contribution of the Swedes.
I mentioned way back in July that I was trying to lose some fat/weight and as of today I have lost 15#. The goal is 20 but, I think I am going to keep going. To what do I attribute the success to?
1- my diet. Since I started keeping a food diary using the My Fitness Pal app I have seen the speed at which I have been losing weight increase dramatically. Tracking my macros, portion control and caloric awareness does wonders. It really is all about diet. I set my protein intake high and while it is hard to get a lot of protein in my diet I have been able to do it by drinking 2-3 whey protein shakes a day mixed with water. I also drink about 1.8 liters of water a day.
2- all of the conditioning I have been doing. I dropped all of my “assistance” work and have focused on body weight calisthenics and HIIT style training. Doing this type of training with fidelity has helped. The Juggernaut Method has also been important.
The biggest drawback is that the weight loss has made some of the lifts feel heavy.
Before the weight loss, I was stronger, no doubt. IDK who says it but, “Mass moves mass.”
Since I have lost the weight, my squat is much tougher and heavier feeling. I was able to move 350+ without grinding and it didn’t feel to bad. Now, I don’t want to think about shouldering 350 for reps. That being said, I am knocking out 10+ reps with moderately heavy weights (250+). All my other lifts seem to be on track, though my bench press does feel heavier. IDK, maybe it’s my mind.
Progress speed is hard to judge right now. The Juggernaut Method is a lot like 531 but, I haven’t really handled any heavy weight yet. I will be moving into the “5 reps wave” for 3 weeks in a few days and then the “3 reps wave” for the final three weeks. My spreadsheet indicates that in my last week of the program I’m to be completing the following:
Bench: 240 to failure Squat: 295 to failure OHP: 135 to failure DL: 335 to failure
1RM at start of JM: BP=270 Squat= 350 (I hit an all time high of 385 but, lost it due to time off) OHP=150 DL=385
These figures are not static though because my “working max” is fluid by being dependent on how many reps I complete in the last set of each exercise in the last week of each wave. When I started the program I was 15# heavier so, moving the above weights for reps will be good no matter what.
|
|
|
|
Post by TM79 on Sept 4, 2015 19:31:46 GMT
We had health screenings at work; they are voluntary but, you receive $20 off your insurance premium per month for doing it. Your results determine the level of free services you can get to help you make lifestyle changes. My results were in the good/excellent range. My blood pressure was slightly elevated, probably due to the big ass cup of Gevalia dark roast blend coffee I drank on an empty stomach. If you have not tried Gevalia coffee, you should. Good stuff. Another worthy contribution of the Swedes.
I mentioned way back in July that I was trying to lose some fat/weight and as of today I have lost 15#. The goal is 20 but, I think I am going to keep going. To what do I attribute the success to?
1- my diet. Since I started keeping a food diary using the My Fitness Pal app I have seen the speed at which I have been losing weight increase dramatically. Tracking my macros, portion control and caloric awareness does wonders. It really is all about diet. I set my protein intake high and while it is hard to get a lot of protein in my diet I have been able to do it by drinking 2-3 whey protein shakes a day mixed with water. I also drink about 1.8 liters of water a day.
2- all of the conditioning I have been doing. I dropped all of my “assistance” work and have focused on body weight calisthenics and HIIT style training. Doing this type of training with fidelity has helped. The Juggernaut Method has also been important.
The biggest drawback is that the weight loss has made some of the lifts feel heavy.
Before the weight loss, I was stronger, no doubt. IDK who says it but, “Mass moves mass.”
Since I have lost the weight, my squat is much tougher and heavier feeling. I was able to move 350+ without grinding and it didn’t feel to bad. Now, I don’t want to think about shouldering 350 for reps. That being said, I am knocking out 10+ reps with moderately heavy weights (250+). All my other lifts seem to be on track, though my bench press does feel heavier. IDK, maybe it’s my mind.
Progress speed is hard to judge right now. The Juggernaut Method is a lot like 531 but, I haven’t really handled any heavy weight yet. I will be moving into the “5 reps wave” for 3 weeks in a few days and then the “3 reps wave” for the final three weeks. My spreadsheet indicates that in my last week of the program I’m to be completing the following:
Bench: 240 to failure Squat: 295 to failure OHP: 135 to failure DL: 335 to failure
1RM at start of JM: BP=270 Squat= 350 (I hit an all time high of 385 but, lost it due to time off) OHP=150 DL=385
These figures are not static though because my “working max” is fluid by being dependent on how many reps I complete in the last set of each exercise in the last week of each wave. When I started the program I was 15# heavier so, moving the above weights for reps will be good no matter what.
Man, I'm pumped for you! I remember the days when I TRIED to gain weight, but couldn't. Well, now it is the opposite. That's good to know that you have had such great success with the changes in diet and changes to your program. I feel like if I could just control my diet, that would do the trick for me. That also seems to be the hardest thing for me to control unfortunately. Don't sweat the strength loss. It's gotta be nice to be able to fit into that old pair of jeans and I'm sure you have to be feeling better. One thing that I've noticed lately is that you seem to be doing a lot less work overall. Your heavy lifts are similar to the way they have been, but other than that you're just doing a short metcon every day and no assistance work. If all other factors would've remained constant, I would've been surprised to see you lose weight. I think it is mostly your diet. Looking forward to seeing how your progress continues. |
|
|
|
Post by jaysun on Sept 4, 2015 21:35:02 GMT
We had health screenings at work; they are voluntary but, you receive $20 off your insurance premium per month for doing it. Your results determine the level of free services you can get to help you make lifestyle changes. My results were in the good/excellent range. My blood pressure was slightly elevated, probably due to the big ass cup of Gevalia dark roast blend coffee I drank on an empty stomach. If you have not tried Gevalia coffee, you should. Good stuff. Another worthy contribution of the Swedes.
I mentioned way back in July that I was trying to lose some fat/weight and as of today I have lost 15#. The goal is 20 but, I think I am going to keep going. To what do I attribute the success to?
1- my diet. Since I started keeping a food diary using the My Fitness Pal app I have seen the speed at which I have been losing weight increase dramatically. Tracking my macros, portion control and caloric awareness does wonders. It really is all about diet. I set my protein intake high and while it is hard to get a lot of protein in my diet I have been able to do it by drinking 2-3 whey protein shakes a day mixed with water. I also drink about 1.8 liters of water a day.
2- all of the conditioning I have been doing. I dropped all of my “assistance” work and have focused on body weight calisthenics and HIIT style training. Doing this type of training with fidelity has helped. The Juggernaut Method has also been important.
The biggest drawback is that the weight loss has made some of the lifts feel heavy.
Before the weight loss, I was stronger, no doubt. IDK who says it but, “Mass moves mass.”
Since I have lost the weight, my squat is much tougher and heavier feeling. I was able to move 350+ without grinding and it didn’t feel to bad. Now, I don’t want to think about shouldering 350 for reps. That being said, I am knocking out 10+ reps with moderately heavy weights (250+). All my other lifts seem to be on track, though my bench press does feel heavier. IDK, maybe it’s my mind.
Progress speed is hard to judge right now. The Juggernaut Method is a lot like 531 but, I haven’t really handled any heavy weight yet. I will be moving into the “5 reps wave” for 3 weeks in a few days and then the “3 reps wave” for the final three weeks. My spreadsheet indicates that in my last week of the program I’m to be completing the following:
Bench: 240 to failure Squat: 295 to failure OHP: 135 to failure DL: 335 to failure
1RM at start of JM: BP=270 Squat= 350 (I hit an all time high of 385 but, lost it due to time off) OHP=150 DL=385
These figures are not static though because my “working max” is fluid by being dependent on how many reps I complete in the last set of each exercise in the last week of each wave. When I started the program I was 15# heavier so, moving the above weights for reps will be good no matter what.
Man, I'm pumped for you! I remember the days when I TRIED to gain weight, but couldn't. Well, now it is the opposite. That's good to know that you have had such great success with the changes in diet and changes to your program. I feel like if I could just control my diet, that would do the trick for me. That also seems to be the hardest thing for me to control unfortunately. Don't sweat the strength loss. It's gotta be nice to be able to fit into that old pair of jeans and I'm sure you have to be feeling better. One thing that I've noticed lately is that you seem to be doing a lot less work overall. Your heavy lifts are similar to the way they have been, but other than that you're just doing a short metcon every day and no assistance work. If all other factors would've remained constant, I would've been surprised to see you lose weight. I think it is mostly your diet. Looking forward to seeing how your progress continues. Thanks. Yes, my work load and time spent training has decreased but, the quality of my training has increased. The Juggernaut method has made me increased my level of fitness greatly. I mean, look at today with my last set of DL's being 275*12 and I did all my sets in less than 10'. |
|
|
|
Post by TM79 on Sept 4, 2015 21:44:37 GMT
Yeah, that is pretty stout to get all of that done in less than 10 minutes. I need to stop fighting a losing battle by trying to lose weight the old fashioned way and just go ahead and get my diet under control. I swear I bet I could run a 5K every day and barely lose any weight. All the exercise makes me so hungry and I just gorge myself. Being on the go doesn't help either. Oh well, you've heard this story before. I'll shut up now. At least I'm well rounded.  |
|
|
|
Post by TM79 on Sept 13, 2015 20:01:35 GMT
Got My Fitness Pal today. That was after getting a blizzard at Dairy Queen. Even though it is not going to be totally accurate, at least it will give me a ball park figure about what I'm eating.
|
|
|
|
Post by jaysun on Sept 14, 2015 1:00:14 GMT
Got My Fitness Pal today. That was after getting a blizzard at Dairy Queen. Even though it is not going to be totally accurate, at least it will give me a ball park figure about what I'm eating. Even if it is not exact, it will keep you honest. It has helped me really notice the empty calories. |
|
