Novice Muscle

Weight Loss

2011-01-29T22:37:00.000-08:00

I know this sounds strange, but since I broke my leg I have lost about 20lbs. I didn't plan to pursue weight loss while I was injured until I realized that I started losing. I haven't been eating particularly healthy. I guess just the stress on the body, the healing process, and the workout on the crutches made the difference. Now 20lbs ig good but when you're a 290+, 20lbs is barely a start.

I am close to getting back on my feet. Started using one crutch last week. I have my final Dr appointment on Wednesday. This is for xrays and the final OK from the doc. I will also find out about therapy.

As I get closer to the end of the recovery process I have been getting more mobile. This mobility has meant that I am putting in the long days at work and catching a short lunch break via some fast food drive thru - Not Cool!! That habit absolutely has to stop! In the last week and a half I have regained 4lbs. My weight loss could be 25-30lbs if I hadn't failed at lunch most days.

This weekend I bought a bunch of stuff to take for lunch. I am getting back on the 6-8 meals a day weight training diet. I am not weight training again yet so the portions are smaller, but the idea is the same - maintain a high metabolic rate and keep the furnace burning. I will know how it works this week as I get into the swing of things.

The bigger they are...

2010-12-08T20:46:00.000-08:00

Yes, That is a picture of my tibia. Most importantly the tibial plateau. a little over three weeks ago, on November 15 I fractured my tibia while playing volleyball. It was quite a freak accident, as those things go. At any rate you can see my new hardware - a steel plate, one pin, and six screws. This has been quite an ordeal as you can imagine. The prognosis is two more weeks locked straight except for exercises a couple times a day. On December 21 I will see the surgeon again and also have x-rays to see how the bone is healing. If things are going well I will be able to bend it regularly, drive, and stand with slight weight on my right leg. As of the 21st it could be another 3-4 weeks before I am cleared to do any walking or true weight bearing on the bone.

I am following the docs orders to the letter because I want to come back 100%, plus another 5-10% in extra parts. It has seemed like a very long time, but when I think about it it has gone by rather quickly. I try not to think about the next six week because that can seem like an eternity. We are just taking it one day at a time.

I am learning a lot about patience and trusting God. It is difficult to stay connected to work when you have been off for a couple weeks and out of commission to boot. God is teaching me how to trust in him and not worry about the job, or even life in general. Its just that its easy to fall into control mode and worry that you are unable to control your circumstances. That is a fact anyway, we don't control our circumstances. God is sovereign over all things even when we think we have been following our plan.

Finally back in !

2010-12-08T20:28:00.000-08:00

I had been locked out of my Blogger account and man was it a chore to figure how to get back in. I know I'm not the most computer savvy but its been months since I have been able to gain access. Anyway I'm back and have some interesting information to post next time.

Here goes nothing

2010-09-12T19:29:00.000-07:00

I have been trying to formulate a diet and fitness plan. As I wrote in a previous pote, I didn't want to reveal anything or set any dates until the plan was set and ready for launch. Now seems to be the time for that launch. My level of fitness it rapidly deteriorating and if I don't engage in a good plan there will be no undoing the "damage".

So here goes!!

As of 9/12/10:
Height: 6'4" Wieght: 285.8 lbs Waist: 48 Chest: 52 Neck: 20

I'm not sure of goals on the measurements, but the weight loss goal is 65lbs. The target weight is 220lbs. I hope its not too ambitious!!

Its embarassing to type those numbers. But my hope is that in time those numbers can be turned back and the healthy life of only a few years ago will return. Please pray for me to reinstate proper discipline in ALL areas of life.

Time for a comeback!!

2010-08-23T19:30:00.000-07:00

Thought I would try a page out of Brett Farve's playbook - Not Really.

I have been intending to get back into the weight room, but time has not yet permitted. Actually I am really missing the weight room. The power blocks are nice for dumbell training in the garage, but nothing beats the weight room: lots of options at your disposal, the atmosphere, the smells, chalk dust in the air, and the training mix playing in the background - AHH, makes me miss it even more. My crazy plan has been to get us all on a schedule that permits Marti and I to get up earlier. I got up earlier today, 4:40a to be exact, but n o work out. I did go for a brisk walk! Yeah, not quite the same. I really don't want to start again just to stop in a couple of months. Hopefully taking time to formulate a simple, basic workout and diet will help to keep me on task for a while.

I have a weight loss goal, but not going to reveal that until I'm ready to accomplish the goal. I'll keep you posted.

Good bye strongman.

2010-06-20T20:28:00.000-07:00

You did read that right. I am hanging it up as a potential strongman. I have been contemplating it for a while. I could site many valid reasons why I'm quitting, but the bottom line is that I just don't want it anymore!

Several weeks ago in an unrelated conversation an friend of mine said "maturity is when you have nothing to prove". What a statement!. for the last 4-5 months I have been asking myself why I was still pushing for this. I have come to the realization that I was doing it because it was cool and I was trying to prove I could still compete. And for what? It is kind of funny when I put it in those terms.

When I consider it logically the time, effort, money, and pain just are not worth it anymore. I already have hamstring and shoulder injuries I may not fully overcome. My wife and kids are young and I don't want to beat down my body for selfish reasons. Bottom line - the desire is gone.

When I write that there is still a slight pang of sadness, but no regret. I tried it on a novice level and my record is 1st, 2nd, 1st. I love the sport and may even compete again, but I'm not making that any goal to train for or anything like that. The flip side to the sadness is relief that I'm not putting that pressure on myself anymore.

I am still going to workout, but with a different focus. I want to lose several pounds and get into great, healthy condition. I want to enjoy lifting as a hobby without the pressure. I want to enjoy being active with my wife and kids for a long long time. As my wrestling coach use to say "fitness for life".

Thanks to anyone who followed my random thoughts. God-speed to anyone pursuing their fitness dreams and goals.

2010-04-10T19:55:00.001-07:00

I am getting back to it on Mon. I have also taken a break from supplements and start Sun. with creatine loading. With some changes I should be back on track.

2010-04-10T19:50:00.001-07:00

I have taken a break from training while I get my bearings and figure out my new schedule. I really hope the new schedule also retains some flexibility.

2010-04-10T19:47:00.001-07:00

It has been an interesting couple of weeks around here. There have been a lot of things happening at work that have require much more of my attention.

2010-04-02T20:11:00.001-07:00

Down 8.2lbs to 272.4

The best laid plans...

2010-03-27T19:36:00.000-07:00

"The best laid plans of mice and men often go awry."

That basically sums up the last three days of last week for me. Due to some unforeseen circumstances my great plans for attaining my goals went awry. I suppose that is to be expected considering I am not in charge of anything anyway.

There were some unexpected things at work that prevented me from working out and that caused me to put on a lot of miles in the car. Seat time is not good for weight loss or muscle building. We also ended up taking care of some nieces and nephews, a task not on the agenda either. Couple that with agravating a hamstring I pulled last week and the plan pretty much fell apart. All that amounts to a total net weight loss of 6.4lbs. I had been at 10lbs on Thursday. I just need to adjust my diet to make up for the changes when these thing happen.

Weighty Matters

2010-03-25T19:34:00.000-07:00

I have been formulating a theory about weight loss and weight training. The preface was a question that has been rolling around in my head for a while: If I loose the 40-50lb overweight will that translate to increased weight on the bar and how?

Here is what I have discerned so far. (Mind you, I don't have documentation and foot notes. I really don't have time to put that much into it. I just do a lot of browsing and scanning of pertinent articles and try to reach a logical conclusion.)

Weight loss would translate to increased poundage on the bar in such lifts as the squat and the dead lift. These lifts require the lifting of your full body weight as well as the bar weight. Pounds of body weight lost(if significant fat loss) could affect an increase in the amount of ponds lifted by as much as 80% of the total pounds lost. If I lose 50lbs that weight loss could translate to an additional 40lbs I could add to my squat and dead lift. But pounds lost is not the only factor.

When a person experiences significant fat loss due to healthy diet and exercise, that also improves cardiovascular health and energy. Improved cardiovascular health has two effects: it improves energy as the body is less taxed by the excess weight; and it allows for improved muscle recovery and growth as the cardio system does not have to support the fatty cells and tissue.This may mean an added 3-5% of additional output while weight training.

Factoring these two things together, if my 1rm squat is 400lbs, I lost 50 pound of fat, and that fat loss translated to 40lbs(80% of 50) of output I could squat 440lbs 1rm. Add to that another 3% for cardio health and we're looking at 453lbs(440x1.03) or another 13lbs of additional output.

The thought of that makes me want to set the computer down and go run a few laps around the block!

Goals

2010-03-23T19:24:00.000-07:00

Goals are important and I preach that to others but I am terrible about setting my own. It isn't actually in the setting of goals as much as in the planning. Weight loss in a big one for me. I have a goal in mind but haven't sat down to plan how to attain the goal. So hear goes.

My goal weight is 230lb.
My goal schedule is August 1.
Time to goal weight is 4 months
Total Weight loss goal is 50lb
Avg weight loss goals are 12.5lb per month
or 3.13lb per week.

Plan:
Follow the skinny for life rules

Stick to training diet - 3g creatine in gatorade pre training, 1 scoop whey pre training, 3g creatine post, 2 g whey post, 1 scope whey late AM, 1 scoop whey mid pm, 1 scoop whey in milk PM.

Dial up the intensity - Early warm up, intense heavy lifts, cardio b/n sets, 3 days of HIIT, 2 days steady state cardio.

Gotta Crank it Up

2010-03-23T18:17:00.000-07:00

I have gradually been doing worse and worse at my discipline outside of the weight room. It is affecting my discipline in the weight room. Discipline is a major issue. Not getting to bed at a decent time and then getting up at 5:30a to train is not a good combo - training has suffered.

Diet has suffered also. Last week I kept off 3.4lb. Not great but its a start. This week if things continue I will put the 3.4lb back on and then some. I forgot to mention that I weighed in a little over a week ago at 380lb. That doesn't concern me too much as I know it is almost entirely muscle gains. The problem is that the 35lb I had to lose to make light-weight has become 50lb - Not good!!

Intensity is down too. That is really bad. If I am to reach my goals for the year the intensity level has to be that of a true athlete. Right now I'm training like a has-been athlete trying to regain his college youth - so cliche! I really have to crank it up a couple of notches. Sure would be nice to have a training partner with similar goals. God is my training partner and who better to push me to my goals!?!

Using your power for good

2010-03-01T19:10:00.000-08:00

I am sitting on the sofa enjoying a protein shake and thinking about my day. Work is challenging right now, the family is getting spring fever, money is still a little tight, but all is quiet and calm right now. A little peace and time to muse.

I was thinking about my training. I am trying to incorporate some variety into my training. The addition of some High Intensity Interval Training, or HIIT has been welcome. Having a few different workouts to switch things up every six weeks or so is also a nice resource. It still gets a little tough staying motivated to train day in and day out. Until some unexpected idea comes along to help kick things up a notch.

That is what happened this past weekend. I like the strongman events, and am still training to do another one possibly this year. What I really want is to be able to use it to benefit others. I suppose that if I train right it will allow me to help put on a good show for the spectators. This will, in turn, benefit the community's annual event or whatever. That is fine but I would really like for this to help someone. That when the unexpected idea comes in.

On Friday I contacted someone from the Pregnancy Help Center in Rice Lake. I tossed out the idea of promoting a strongman demonstration along with their annual Bike for Life fundraiser. The person I spoke with liked the idea and is going to run it by the board. I have already started training specifically for it; I'm not sure I can wait to hear from the board to start training.

The idea is to ask people to sponsor a bus pulling event by the foot. Folks sponsor whatever amount per foot, and the sponsored amount is multiplied by the total distance pulled. I like the idea because it raises money that will go directly toward impacting some one's life. It is a good cause and a fun event for me. I hope it works out. I will keep you posted.

Catching up and other musings

2010-01-16T18:14:00.000-08:00

I am once again a little behind on things. At least we all can use Christmas and new years as an excuse. I have been pondering the best way to improve my posting consistency. It seem the best answer is to try and commit to posting every weekend. That way there isn't pressure to post during a busy week and I seem to find more free moments over the weekend. That's the goal, once a week on the weekend.

Yesterday ended the fourth week of my first 5/3/1 training cycle. Tomorrow morning begins week one of the second training cycle. You can check this link for more info on 5/3/1. This workout has worked perfectly for me. It can be done in 45 minutes or less, focuses on the four major compound lifts, is scheduled four days a week, and can be done with basic free weights.

In addition to the 5/3/1 is HIIT, High Intensity Interval Training (which just got added this week). This goes well beyond the average cardio into strength, explosive power, and cardio. It seems to be my preference because of the shorter duration and the variation. This one should really prove it's effects in the coming weeks.

So far progress is good. week four finished much stronger than expected. Looks like my 1RM will have to be bumped up at least 10% on squat and dead lift. That is exciting for me. Shoulder press and bench press are lagging a little due to a rotator cuff strain that threw them off for a few weeks, but the shoulder is rehabbing well and the goal is to push ahead as planned.

The new meal plan is starting to work too. The basics of the diet are: 2800 calories, 370g carbs, and 220g protein. It is for fat loss and muscle growth so I'm not seeing my actual weight decrease very rapidly, but strength increases are very noticeable and body composition is changing ever so slowly. Things should really take off once the routine has set in.

Supplement Stack Follow Up.

2009-12-20T17:32:00.001-08:00

Just wanted to give an update on the supplement stack. The results of the creatine loading were surprising. I hadn't trained that intensely in quite a while and recovery with the other supplements was quick. The only problem I encountered last week had little to do with the Supplements. Our household caught a stomach virus that has been going around, and from Friday to now I haven't eaten much not to mention supplementing. We are hopeful that we are past the worst part because we head to visit family this week. It would also be nice to get in some training before we hit the road.

Supplement Stack

2009-12-12T15:04:00.000-08:00

I started my new supplements yesterday. I had mentioned in an earlier post that I wanted to do as much as possible without supplements by trying to eat foods that would produce the same results as supplementing. The problem is that the diet is as expensive as it is to buy supplements, and very difficult to manage on the go.
The diet wasn't helping with recovery either. While training an athlete needs to be able to recover more quickly and supplements make that possible. The key to making it all work is moderation.
Don't go crazy with supplements! The basics are all that was added : A creatine supplement a protein supplement, and a joint supplement in the form of fish oil.
Even though I really like the CytoSport Monster line I went with the Vitamin World Precision Engineered brand based on a quality to value compromise. My supplement budget is small and bang-for-the-buck is important. If these supplements are stacked properly they should yield similar results.
Yesterday was the start of a 5 day creatine load of 20 grams a day. After that initial week it goes to 5 grams pre-workout daily maintenance.
The supplement stack during the loading week is a morning shake 20 grams protein and 5 grams creatine mix in 8 oz of skim milk. The pre-training drink is 10 grams protein, 10 grams creatine mix in 12 oz energy drink 30-60 minutes before lifting. Post training is 20-30 grams protein and 5 grams creatine in 12oz water. I take two fish oil capsules with breakfast and mid afternoon snack.
I'll let you know in a week if it is starting to take effect.

My "Gehtto" Gym

2009-11-27T07:45:00.000-08:00

I just wanted to Post a couple of picks of my weight room as it is today. Most of this equipment is stuff I have either had for years, or it has been donated to the cause. It is an elaborate facility for old donated stuff. Most of the equipment is home gym stuff but the power rack in the far corner of the bottom pic and the treadmill in the top pic are both commercial pieces.
This is actually a room in an old manufacturing facility that is now used for storage. The place is old and dirty and rough, which is just how it ought to be. No foofy gym here. It works well for me - has all I need for now.

Recieving Inspiration (cont'd).

2009-11-27T07:00:00.000-08:00

I want to elaborate further on my being inspired to train hard again. There was more than the negative motivation that had its affect on me.
It really comes down to a lot of little thing here and there that added up to a change of mind. That is how the Lord works most of the time. A comment here, a situation there, and some direction in this area and you find yourself on a certain path that may be different than what you were planning.
I had been thinking that I possibly wouldn't pursue strongman training any more. I had mentioned in an earlier post that I had some pain and minor injuries and thought that maybe it wasn't worth it to train to hard and heavy. I started running more regularly and cutting back on the weights. I thought I would try to lose some weight and get lean and fit.
That lasted about a month and I was bored with monotony of endless cardio and tons of reps. I also started itching to go heavy again. I had also been working on diet and supplementation. Another factor was that I had read several fitness and power lifting articles by or about people who are over forty. I think part of my problem was that I had succumbed to the fallacy that I am to old to be training this hard; and what about my job, and what about the family, etc. I had really just found excuses not to do what I should be doing
So, I chose a simple to follow training plan, devised a plan for recovery that includes pre/post workout foods, and it seems to be working for me right now.
The key now will be sticking to it. I have more to say on the subject but this post is alreasy too long. I will post more later.

Class is in session.

2009-11-26T16:17:00.000-08:00

In recent years class is always in session when it comes to training. That has not always been the case. This year has been a great year of learning for me. One of the most significant training lessons I have learned is proper benching technique. I realized that I have benched incorrectly my entire life. Improper form explains the shoulder pain and the hard gains. Check out the above video for proper benching form.

Recieving Inspiration.

2009-11-26T15:27:00.001-08:00

Last weekend I mentioned that I was able to get in a hardcore arms workout. I kind of want to elaborate on the idea of being inspired to workout hard again.

Webster's dictionary defines Inspire this way: To breath or blow upon or into; to infuse by breathing; to have an animating effect upon, to influence.

As I consider that definition I believe inspire is the right word to use in this case. It seems as though I have experienced a breath of fresh motivation, that has reinvigorated my passion for training.
The past couple of months have been less than inspiring. I think it has a lot to do with my recent job change. Transitioning from being self-employed to working for someone else is quite a life change that affects all areas of that life.
I think the major change that affected my training took place in my mind. Starting out a new job in sales requires some quick change-over. I had to hit the ground running. I also wanted to start making an impact right away. I think I let the new job occupy too much of my thought and action and I allowed myself to obsess over it.
Last week was not a good week and I think it was due to the previous several weeks of obsession. At the end of the week I realized that I was living to work instead of working to live. I decided I was going to reinsert the things that make life so enjoyable - training is one of those things.
I suppose the negative consequences of my obsessing was one aspect that re-inspired me.

Going Hardcore

2009-11-21T22:42:00.000-08:00

I was able to get in a insane arms workout today. I felt great, was inspired, cranked up the tunes and blasted through a pretty hardcore workout in the early afternoon. I hope that becomes a more common practice. I just felt like everything was firing on all cylinders and I took advantage of it. I'm thankful that God worked things out for me to lift today and at peak performance. I look forward to doing that again on Monday.

Back to Basics (Cont'd)

2009-11-17T20:19:00.000-08:00

I had to come to a decision about getting back to basics; I am not disciplined enough. That starts with my sleep habits. I need to discipline myself to go to bed earlier. It is difficult to go to bed early after the kids go to bed. It is so peaceful after the kids go to bed and its nice to relax with my wife and a movie or get some work done or whatever. But I can't let the evening drag on and keep going to bed late.

I decided that I'm not lifting until I get into a better routine for sleeping. I get myself too run down, tired, and ill. I just can't take care of my job, family, and training on six or fewer hours of sleep a night. So as badly as I want to begin training I am staying out of the gym until I am getting enough rest to take care of all of my responsibilities and have energy left to train without running myself down.

Getting Back to Basics!

2009-11-15T19:53:00.000-08:00

Every now and again a person needs to evaluate where they are and why the do what they do. This fall I have struggled through training or ,not training, as the case may be. After the August competition I was pretty well tired of training. I think that in the months leading up to competition I had over trained or trained improperly which lead to burn out and some minor injuries. That really discourages a guy from wanting to train harder and heavier.

I took quite a bit of time away from all things training related to just get away from it; partly for a rest, and partly to see if I miss it and end up being drawn back into it. I still did just enough to maintain and prevent atrophy, but really stayed away from any real training.

Last month I started to get the itch to start training again. This time I decided I was going to get back to basics and see where it goes. I use pre-made workouts published by Muscle and Fitness and I run a mile at least four days per week. This week will be my third week on the running schedule, and my third week on the current lifting program. I am also trying to follow, somewhat unsuccessfully, a training diet. I think I will get better at that and it will be more helpful too if I get back into heavy training.

I think that before I was doing two things wrong in particular. First, I was jumping into hard training without getting the basics back up to speed. I wasn't running with any consistency, I was leaving off good core training, and I didn't perfect my form on big lifts before I started going heavy. All of this lead to a lot of bad form, pain, and discouragement.

The second mistake was that I was trying to reinvent the wheel all of the time. I spent so much time trying new lifts and workouts instead of choosing something simple that met my needs. This time I am just going to follow a pre-made work out and switch it up every six weeks or so to prevent a plateau.

I know I need to look at supplementation now too. My recovery time is very long right now. I know that a couple simple supplements would help that a lot. I need to be careful though, I don't want to build the muscles faster than the joints can keep up. There needs to be moderation in all things.

I hope to be able to continually give positive updates and pics as I get back to basics and possibly back to hard training.