Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 211621 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 12908
  • plugging away...
  • Respect: +8006
    • View Profile
    • Email
Re: on the toad to 40
« Reply #45 on: September 26, 2012, 12:00:13 pm »
0


Diet- 1/3 lb burger, pasta and meat sauce, salad, 25g whey, 2 bread sticks

this was your diet for the whole day? or just dinner?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

  • Hero Member
  • *****
  • Posts: 1633
  • Respect: +1199
    • View Profile
Re: on the toad to 40
« Reply #46 on: September 27, 2012, 12:19:27 am »
+1
9/24 AM

Shooting around, ankle still tender. (30 min)

Calf raise light, 10 x 2 plates

Abs leg raise 40, 20

Diet- beef 6oz, rice 8oz, stirfry chicken 4oz, shrimp 4oz, whopper sandwiches, 2 chicken sandwich, 40g whey

Still bulking diet, going to eat clean soon.

Why are you trying to bulk when you are >%20 BF?

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: on the toad to 40
« Reply #47 on: September 27, 2012, 03:45:54 am »
0
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: on the toad to 40
« Reply #48 on: September 27, 2012, 05:14:26 am »
0
You don't need to cook complicating entree's.  Saying you don't have time to eat clean is an excuse most of the time.  You don't even gotta put too much emphasis on the "clean" part.  If your keeping your macro ratios in check and calories under maintenance, you'll get leaner while still progressing in strength at the current stage you're in.

^ what is an optimal macro ratio for me?  33 protein, 33 carb, 33 fat?

I am definitely no expert on this, but from my own personal dieting experiences, which I went on after getting advice from a couple of pretty knowledgeable people, what works well is sticking to these rules:

1) Keep protein intake high, at the very least 1g per pound of bodyweight.  
2) Keep carb intake low, like under 100g for the day.
3) If you get in the necessary amount of protein, and keep your carb intake low, basically you can have fat for the rest of your daily diet as long as you stay caloric deficit.  The less you have, the more calories you'll burn for the day, but harder to manage hunger/strength.  You gotta figure this out.  

The carb rules obviously can be changed.  Many people take in more than 100g a day and still works.  I just believe keeping carbs very low is the most effective, but most difficult way.  

If you want to get very general, keep protein intake high (at least 1g per pound of bodyweight) and keep calories under maintenance and you'll get leaner.

Also, low carb doesn't affect you too much in terms of weight training in the manner we train in (trying to increase vert).  And yeah, I did what you mentioned as well, eat the most food late at night so the diet won't affect my sleep. 

I wake up and eat relatively small, usually all protein and some carbs, go workout and get some more protein after.  Then I have another small meal later and then I get hungry but I fight the hunger until late night and eat a decent sized meal and sleep happily.  Just what I did on my cut and it worked fine.  I was making strength gains almost the whole time too.
« Last Edit: September 27, 2012, 05:18:29 am by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

  • Hero Member
  • *****
  • Posts: 14586
  • Respect: +2515
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: on the toad to 40
« Reply #49 on: September 27, 2012, 05:27:32 am »
0
Eat paleo baby!

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: on the toad to 40
« Reply #50 on: September 28, 2012, 02:35:56 am »
0
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol
« Last Edit: September 28, 2012, 02:51:28 am by entropy »
Goals: Cutting to 6-8% bodyfat

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: on the toad to 40
« Reply #51 on: September 28, 2012, 04:41:24 am »
0
I don't think he necessarily needs to go low carb. 100g is not much, and under that you're slipping into keto. Does he need to go keto? Maybe, maybe not. It depends. Maybe it will suit him very well and he should go for it. Maybe it will make him feel like crap and he shouldn't even think about it. It's hard to say without knowing his existing nutrition, the way his body reacts to nutrition and what his lifestyle will permit. Some people will be able to switch to keto and find themselves feeling great, it doesn't affect performance and they can be strict about it should go for it. But others will find it kills their performance and mood and hard to maintain as a lifestyle. For me i've done strict keto diets 3 times for a period of about 6 months total. I wouldn't do them again though. Carbs (and carb sources like wheat) are good for sleep, health, well being and performance for me.

But don't overthink this shit. If you are over 20% and you want to be 12% you don't need any fancy diet. The main thing is 1. get enough protein and 2. limit total calories. and 3. stick to it over a period of months. 10cal per lb for calories is probably ok for cutting, 1g/lb is ok for protein. Make sure you to dial in net calories and stick to it regardless of what you're eating and if you do that for a few months you'll see the results.

From what i've read in your log, you don't really stick to anything for long enough - that wont work. I can sympathise i'm in a similar situation and most people struggling with achieving their bodycomp goals for that matter. If you eat clean 2-3 days a week and binge 2 days - you're taking 2 steps fwd and 3 backward, spinning your wheels. Think in terms of stringing together 5-6 days of compliance, and 1 day where you have a free meal. Over a month you're looking at losing about 5lb which if you can sustain for several months will get you where you want to be.

No point having a fancy, low carb IF, calorie cycling plan super clean diet which is perfect in every way, only to find you're unable to stick to it for any meaningful period of time. Better is an imperfect plan where you eat KFC every other day but make sure your total calorie intake is 10% below maintenance and shows a 1lb fat loss per week.

TLDR: It's better to have an imperfect diet you stick to than a perfect one you don't stick to.

Sorry to go into sermon mode lol

Yeah that's basically what I said.  Keto is an option, but you can stay low carb with higher carb intake than keto and it'll still work.  But only if low carb is something your body handles.  When I was in keto, I felt great. 

But yeah hyperdunk, like entropy and I both said, keeping it simple and getting calories under maintenance while getting enough protein will get you lean and is very simple.  Just gotta stick to it.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

  • Hero Member
  • *****
  • Posts: 14586
  • Respect: +2515
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: on the toad to 40
« Reply #52 on: September 28, 2012, 08:36:18 am »
0
Well you have only yourself to blame for that.

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: on the toad to 40
« Reply #53 on: September 28, 2012, 09:09:47 am »
0
^ I messed up back in August.  For 2 weeks, I ate real clean and at a major calorie deficit.  Weight started dropping fast.  Then I abandoned that plan and got injured and ate horrendously, just killed my progress.

It's impossible to teach you anything and so frustrating since you're absolutely defiant against learning anything. Trying to be perfect and eating 'real clean and at a major calorie deficit' is the problem, because it's hard to sustain, and when you fail, which will happen, you fail spectacularly and undo any work you did in the first place. The solution is not to try to be so perfect in the first place, just be good enough ALL THE TIME rather than PERFECT for a week or two. Don't try to be perfect -  because then invariably you're either  100% clean for a brief period of time or 100% dirty. But try to be 80% good enough ALL THE TIME.
Goals: Cutting to 6-8% bodyfat

vag

  • Hero Member
  • *****
  • Posts: 6040
  • Respect: +3816
    • View Profile
Re: on the toad to 40
« Reply #54 on: October 02, 2012, 06:06:57 am »
0
I am very curious to see those 265 paused tight form full squats on video...
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

  • Hero Member
  • *****
  • Posts: 6040
  • Respect: +3816
    • View Profile
Re: on the toad to 40
« Reply #55 on: October 04, 2012, 08:07:34 am »
0

Squat full [10 x 135] [5 x 225] [4 x 225] [2 x 265]

I am very curious to see those 265 paused tight form full squats on video...

Here u go vaggy.  Not as smooth as I had it last session, lack of sleep and too much coffee.

#Invalid YouTube Link#

Broken link , fixed it for you:

<a href="http://www.youtube.com/watch?v=3xWrl4CjoyA" target="_blank">http://www.youtube.com/watch?v=3xWrl4CjoyA</a>

Yes , those squats look really good, i admit i didn't expect that. Crazy improvement, props!
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

  • Hero Member
  • *****
  • Posts: 12908
  • plugging away...
  • Respect: +8006
    • View Profile
    • Email
Re: on the toad to 40
« Reply #56 on: October 04, 2012, 04:27:47 pm »
0
well i'll be horn-swoggled. what vag said, nice work.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

  • Hero Member
  • *****
  • Posts: 14586
  • Respect: +2515
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: on the toad to 40
« Reply #57 on: October 06, 2012, 03:57:33 am »
0
Hey nice job, the 225x4 looked really good. Continue to use strict&perfect form and control and you should do well.

vag

  • Hero Member
  • *****
  • Posts: 6040
  • Respect: +3816
    • View Profile
Re: on the toad to 40
« Reply #58 on: October 22, 2012, 04:30:15 am »
0
3x10 - 3x5 - 3x3 is too much volme imho.

Read Lance's article , it has very useful Q&A and also a few different templates for this intensity/volume alternating thing.

http://www.adarq.org/lancests-performance-blog/training-posts/

What I have found works best over time is working up to a heavy single or triple for 3 sets on one day, preferably the first day.  Then working up to a single max set of 5 the second training day. 

The last training day would be 4 x 8-10, where load is increased once you complete 4 x 10 across.  If youre only training 2x a week then you simply to workout 1, workout 2, workout 3, in order on whatever day they may fall, taking an extra day of rest after workout 3.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Girljordan

  • Sr. Member
  • ****
  • Posts: 397
  • Respect: -39
    • View Profile
    • Email
Re: on the toad to 40
« Reply #59 on: October 26, 2012, 12:09:20 am »
-2
10/25 PM

Squat full paused [5 x 135] [5 x 245 x 3]  :personal-record: :personal-record: finally did it, was quite tough.

Squat 1/4 [5 x 315 x 2]


Do you pause at the top?  :personal-record: