Diet: loosely following slow carb diet, but generally eating ad libitum to make up for muscle loss. Exploring other techniques for monitoring diet without setting specific macronutrient intake (e.g. photo all food, rely on other metrics such as weight, bodpod results).
Exercise: Strong Lifts starting just below 5RM.
Supplements: Added alpha-lipoic acid as recommended by Tim Ferriss.
7/18/11-7/20/11
Established 5RM for all Strong Lifts moves and resumed 5x5 protocol at ~80% of 5RM. This is still slightly below maximal effort, but I want to make sure I get the form down for these moves (which is what I was trying to do in the first place, but wasn't really under any physical stress at the time).
Saturday, July 30, 2011
Wednesday, July 20, 2011
Past Exercise Timeline
July 5, 2010 - Began P90X
Oct 23, 2010 - Experimented with various workout routines, 6 days/week, incorporating P90X cardio & yoga workouts
Jan 25, 2011 - Began P90X/Insanity Hybrid (6 day/week)
Feb 16, 2011 - Full time Insanity (6 day/week)
Mar 1, 2011 - Hurt ankle on 2/25 doing insanity and switched over to elliptical at gym (4 days / week)
Mar 12-19, 2011 - Vacation: went on a couple runs; surfing
Mar 21, 2011 - P90X lifting, elliptical on off days
May 7, 2011 - First ever BodPod analysis; Results below
May 9, 2011 (through June 22) - Began Rusty Moore's Visual Impact program Phase 2: 3-4 days / week of lifting followed by 10-15min HIIT on treadmill
June 20, 2011 - Began skipping bfast a la LeanGains approach.
June 24, 2011 - Switched from Visual Impact Phase 2 to Strong Lifts program (3 day lifts / week) with no specific cardio routine. Strong Lifts (SL) protocol followed involved the very slow ramp up from empty bar, adding 5 pounds per session.
July 15, 2011 - Second BodPod analysis. Results below.
July 18, 2011 - Bumped up weights used in SL to ~80% of 5RM. Determined 5RM by going from current SL weight and increasing 10% with 60s breaks in between.
BodPod Results:
5/7/11--->7/15/11
Bodyfat%: 12.5 ---> 13.8
Lean Mass: 146.6 ---> 141.5
Body Weight: 167.6 ---> 164
Est RMR: 1754 ---> 1697
Upcoming Posts:
- Analysis of time between BodPods
- A look at Alpha-Lipoic Acid and B-Vitamins
- Protocol going forward
--> Supplements, Diet, Exercise
Oct 23, 2010 - Experimented with various workout routines, 6 days/week, incorporating P90X cardio & yoga workouts
Jan 25, 2011 - Began P90X/Insanity Hybrid (6 day/week)
Feb 16, 2011 - Full time Insanity (6 day/week)
Mar 1, 2011 - Hurt ankle on 2/25 doing insanity and switched over to elliptical at gym (4 days / week)
Mar 12-19, 2011 - Vacation: went on a couple runs; surfing
Mar 21, 2011 - P90X lifting, elliptical on off days
May 7, 2011 - First ever BodPod analysis; Results below
May 9, 2011 (through June 22) - Began Rusty Moore's Visual Impact program Phase 2: 3-4 days / week of lifting followed by 10-15min HIIT on treadmill
June 20, 2011 - Began skipping bfast a la LeanGains approach.
June 24, 2011 - Switched from Visual Impact Phase 2 to Strong Lifts program (3 day lifts / week) with no specific cardio routine. Strong Lifts (SL) protocol followed involved the very slow ramp up from empty bar, adding 5 pounds per session.
July 15, 2011 - Second BodPod analysis. Results below.
July 18, 2011 - Bumped up weights used in SL to ~80% of 5RM. Determined 5RM by going from current SL weight and increasing 10% with 60s breaks in between.
BodPod Results:
5/7/11--->7/15/11
Bodyfat%: 12.5 ---> 13.8
Lean Mass: 146.6 ---> 141.5
Body Weight: 167.6 ---> 164
Est RMR: 1754 ---> 1697
Upcoming Posts:
- Analysis of time between BodPods
- A look at Alpha-Lipoic Acid and B-Vitamins
- Protocol going forward
--> Supplements, Diet, Exercise
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