Last week I was pissed off because I weighed in 4lbs up from the week before. It was the first time since getting back on the CrossFit Wagon that I saw my weight go up. Not a happy Camper, but I focused this last week on making sure my sodium intake and hydration were in check and I pushed.
Saturday Morning I weighed in 7lbs down from last week. Meaning whatever extra weight I had that put me in the plus the week before was gone plus 3 more pounds. 3lbs net loss is something I am very okay. I also had a talk with my friend helping me program about changing the rep scheme of my lifts from 8-10 to 15-20 taking me away from Hypertrophy and into a more Muscular Endurance area. Even though with the Carb Nite Diet, I should not be making Huge gains being in Hypertrophy but rather depleting my Glycogen through the week, I didnt want to make any movements towards that since I tend to gain strength very easily. Again, I have to stick to my goals... this isnt about gains. It's about fat loss and being okay with losing a little lean mass along the way. If I am no longer a weightlifter by sport, I don't need the body of a lifter.
My body is getting leaner, though and I am happy about that.
I set myself a goal of getting 130 reps on the Open 13.1 event and after a tough week of training I managed to grab 125 reps. I then executed one of my most enjoyable Carb Nites to date:
- Zello Pizza (Corn Sausage and Balsamic Glazed Onions)
- 1 Beer with my boys
- 2 Reese's Ice Cream Sandwiches
- 32oz Cherry Coke
- Red Vines
- Tepanyaki Dinner with Fried Rice and A Baked Lobster Roll
- 2 More Reese's Ice Cream Sandwiches
Combo that with a lot of water and a great night's sleep and I felt pretty good Sunday Morning in the gym.
I am really trying to dial in my eating this upcoming week, especially with my Fat Intake. 75g of Fat for every 100g of protein. Since most of my fats come from Animal, I may look to add some leaner cuts of meat to my week. My friend Wayne (Who introduced me to Carb Nite) had some Tuna and I am going to go pick some up on the way home to make some great fuel for the week that is slightly lower in fat than the meats I consume normally.
I weight 310lbs right now and My original goal was to drop to 280lbs by my birthday. Well, my birthday is 13 days away, so... that probably isnt realistic, but I will definitely be happy knowing that on my 31st birthday I will be below 300lbs again. It'll make me very happy.
Once I get below 300lbs, I am going to look into a slight tweaking of my nutrition suggested by my friend Nathan to help speed up my results. We will see if it works for me.
Anyways, here is my training for the week along with my Macros:
=======================================================================
Sunday:
4 Sets:
10 Back Squats
(106kg for all sets)
+
3 Sets:
10 Pull Ups
10 Wall Ball (20#)
+
3 Sets:
10 Ring Push Ups
10 RKB Swings (40)
+
5 Sets:
Airdyne
30 Sec On
2:30 Min
(103 total Cals)
Nutrition:
Calories 2598
Protein 210
Fat 183
Net Carbs 7
==============================
Monday:
AMRAP in 10 Min:
5 Clean & Jerks (62)
30m Shuttle Run
(8 Rounds)
Nutrition:
Calories 1522
Protein 94
Fat 132
Net Carbs 4
==============================
Tuesday:
AM
On Fast
Row/Airdyne 30 min <120bpm
(196 Cals)
PM
4 Sets
8 Deadlifts
(140/160/165/170kg)
3 Sets:
A1: 10 Ring Rows
A2: 10 Push Press
+
3 Sets:
B1: 10 Bent Row (60kg)
B2: 10 Burpees with strict pushup
Nutrition:
Calories 2500
Protein 235
Fat 181
Net Carbs 11
==============================
Wednesday:
AM
On Fast
Row/Airdyne 30 min <120bpm
(198cals)
PM
5 Sets:
4 Min AMRAP
15 Double Unders
7 Burpees
7 RKBS (32)
Rest 90 Sec
(2+22/2+22/2+7/2+19/2+18)
+
EMOM for 18 Min
3 Power Cleans + 1 Jerk (80kg)
Nutrition:
Calories 2395
Protein 152
Fat 183
Net Carbs 18
==============================
Thursday:
Rest
Nutrition:
Calories 2639
Protein 272
Fat 180
Net Carbs 19
==============================
Friday:
AM
On Fast
Row/Airdyne 30 min <120bpm
(206cals)
PM
For 20 Min:
Odd Min: 5 Ball Slam + 3 Sit Ups
Even Min: 3 Pull Ups + 5 Air Squats
*Ended up doing construction on the lobby for the day at the gym. Tore down walls, hung drywall painted.. on my feet all day. Needed to get the project done by the end of the day so I had to skip my PM Session
Nutrition:
Calories 2936
Protein 197
Fat 239
Net Carbs 8
==============================
Saturday:
AM
On Fast
Row/Airdyne 30 min <120bpm
(215cals)
PM:
Open 13.1
Score 125 Reps RX
==============================
See you next week!
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