Arien's weightlifting log

[Arien Malec]

Had a mad carb craving today, decided to go with it, and make this a workout day.
cl: up to 185#
dl: 275#x7, 295x3 (messed up the plates for the first round, too wiped for the second...)
db rows
press: 105#x2, 90x3, 70x4

[Samuel Hughes]

can you give me a sample day eating and training schedule? I might give IF a shot for a couple weeks, see if I can handle it.

[Arien Malec]

For fat loss, I do:

Eating window: 2pm-9

Rest days: break fast with a single 400-600 calorie high protein meal (protein powder + 0% yogurt is my staple), small snack (carrots, apples, etc.), 1200-1400 calorie dinner, high protein, low carb.

Training days: depends on when I work out.

2PM workout: 10g BCAA prior to w/o, break fast at 3 after training with a massive bowl of rice crispies, protein powder, 0% yogurt, and low fat milk; medium snack, larger dinner with higher carbs (roasted root vegetables is my fave). Aim for 20% under maintenance.

5:30pm workout. break fast with a single 400-600 calorie high protein meal (protein powder + 0% yogurt is my staple), a high carb snack pre-workout, workout, dinner as above. Aim for 10-20% over maintenance.

Workout every 3-4 days for fat loss, every 2-3 days for recomp/gain (I do the low volume oly training on reduced calories, obviously). For recomp, adjust up rest day calories (to 5-15% under maintenance) to get equal weight; for mass gain, adjust both rest and workout calories to get gentle weight gain (0.25-0.5 lbs/week).

Obviously, I don't do pure paleo; for paleo versions, use chicken/lean beef/fish for the staple protein and sweet potatoes for the staple carb.

If you are training hard every day, just do the recomp approach, and go much more modest variation between high and low calories.

[Samuel Hughes]

nice. I used to do the yogurt and whey thing haha! Yeah I'm going to give this a shot but I doubt it will work. I tend to under-eat when given the opportunity. My sessions also tend to be longer, so I will probably need to start eating mid workout. Thoughts?


12pm, preworkout-Leucine+whey
12:30-1:15pm, during workout-whey+waxy maize
1:45pm (or when I get home), 24oz 93% beef, 1 cup dry rice (or equivalent in potatoes)
4pm, 6eggs, 1 scoop protein powder, spoon of coconut oil
8pm, 3 scoops protein power, serving of coconut milk

salad, kale, brocolli, collards, etc with every meal. its about 2900 cals at a 40/40/20 p/f/c split.

It at least looks good on paper, see if I can keep my sleep.



ps- if you are in the market for a new tennis shoe, I just ordered these off amazon. http://www.amazon.com/New-Balance-MT...4351225&sr=8-1 predecessor to their new minimalist line, its a steal at $50.

[Arien Malec]

You don't need the midworkout meal. If you are bonking during the workout, take in a few carbs preworkout. I'd swap out the evening protein powder for real food, and go higher carb on workout days.

[Arien Malec]

Sick yesterday, meant to get a workout in. Flew to DC tonight, flying to Europe tomorrow, no workout in sight until Saturday. Can't complain, though.

[Arien Malec]

Back from Europe. Two bodyweight hotel workouts, lots of walking, even more eating. Bodycomp went to hell.

Back yesterday, workout today:
sn: up to 115 for singles. Still a twinge but can snatch, so no complaints
sn pull: 135#x3x3
cl: up to 175
cl pull: 175x3x3
fs: 185#x3, 165#x4
chins.

Keeping it light, working back in.

[Samuel Hughes]

Originally Posted by Arien Malec

Back from Europe. Two bodyweight hotel workouts, lots of walking, even more eating. Bodycomp went to hell.

Back yesterday, workout today:
sn: up to 115 for singles. Still a twinge but can snatch, so no complaints
sn pull: 135#x3x3
cl: up to 175
cl pull: 175x3x3
fs: 185#x3, 165#x4
chins.

Keeping it light, working back in.

hope europe was a little fun. way to be smart about working back in, thats impressive self discipline and, with the right mindset, it'll pay dividends in a few weeks.

[Derek Simonds]

Glad you are back.

[Arien Malec]

Nice to be back!

Sunday:
sn: up to 125#x1.
sn pull: 135x3x2
cl: had nothing....
fs: 185#x4, 165#x4
db rows
sled pushes x6