pdxprime Gets Strong

[Nic Lane]

@niclane - I'm going to adopt 1x5 for my DLs starting next week. I do want to follow the program as closely as possible. Don't worry about stepping on toes or anything; I appreciate the honest advice and criticism. Cool to see you're in Portland as well! Where do you lift?

If you were focusing solely on strength and not cutting weight AND training for a half at the same time, I'd say you could probably make a pretty big jump in your DL weight when you switch from three sets to one. But given the competing demands you're putting on your body - you might want to stick with the 10lb (right?) jumps you've been making.

I used to train at the 24 Hour Fitness in Hollywood, but got sick of the crowds and 12-sided plates, so I bought a bunch of iron and just lift at home now (I already had a rack, bumpers and a nice bar because I've always done any weekend training at home).

How about you? And what race are you training for? My wife just did the Vernonia half last weekend.

[pdxprime]

4-18-13

Race Training - 7.11 miles @ 51:00

Breakfast
1 piece honey-cured bacon
2 large eggs
1/5 sliced avocado

Lunch
1 large banana
1 large apple
2 small mandarins

Dinner
Runner's Recovery Shake!
4 tbsp crunchy peanut butter
1 cup large curd cottage cheese
.95 lb chicken breast
1 cup long grain, brown rice
5 ginormous chopped brussel sprouts
1 bag popcorn
1 whiskey sour

The run felt great, but it took a ton out of me. I came home and ate like a fiend. Looking forward to closing out the second week with my lifts. Another rough weekend coming up with that dreaded 1:45 run on Sunday!

[pdxprime]

4-19-13

Weight - 190

Squat - 235x3x5
Press - 110x3x5
Clean - 135x5x3
Swiss Ball Crunches - 3x25

Breakfast
1 piece honey-cured bacon
2 large eggs
1/5 sliced avocado

Lunch
1 cup white rice
red curry chicken
1/2 cup bell peppers
1/2 cup potato
1/2 cup sticky pasta

Dinner
1 glass 2% milk
.95 lb chicken breast
4 chopped, ginormous brussel sprouts
1 cup cooked long-grain, brown rice
2 tbsp crunchy peanut butter
1 bag popcorn

Fridays lifts felt awesome, and the runs over the weekend went well. For my long run today, I logged 14.1 miles in 1:45 which is an improvement over a week ago. Things are shaping up nicely for the third week. However, I'm going to be going home the week after and I'm not quite sure if I'll have access to a gym. I may have to skip a week. If that's the case, do folks advise picking up where I left off or resetting? Any advice would help!

And right now I'm at 189 for my weight after stuffing my face from my run. I predict a 187 weigh in tomorrow AM.

[paterfamilias]

I die a little bit inside reading your food logs, especially breakfast and lunch. I know you're cutting, but holy shit. Good luck with everything. Seems like you've got it under control.

[pdxprime]

I die a little bit inside reading your food logs, especially breakfast and lunch. I know you're cutting, but holy shit. Good luck with everything. Seems like you've got it under control.

@paterfamilias - Is it just because I'm not eating enough based on your regimen? Or do you feel my intake is at a dangerously low level? Feel free to expand on this as you're not the first person who's said I need to be eating more food. Haha. It's hard for me to gauge responses related to that topic, because I feel that most folks who are on this site are eating WAY more than me because they're looking to bulk up.

And I was spot on at 187 this morning for the weigh in!

[Runner]

@paterfamilias - Is it just because I'm not eating enough based on your regimen? Or do you feel my intake is at a dangerously low level? Feel free to expand on this as you're not the first person who's said I need to be eating more food. Haha. It's hard for me to gauge responses related to that topic, because I feel that most folks who are on this site are eating WAY more than me because they're looking to bulk up.

And I was spot on at 187 this morning for the weigh in!

Since you have asked for feedback on nutrition I thought I would show you what I have done so far to give you something to measure against. I am not looking for any massive weight gain either. I am just looking to maintain body weight and change body composition as my strength increases (runner turned strength training). I run paleoish in terms of my diet and a solid resources is Whole 30 if you trend towards that style of eating. I am losing the waistline, still maintaining performance, and not crash and burn from lack of intake.


Age: 37
Weight: 175
Height: 5'10"
BF: ~18-20%

Nutrition:
3 meals a day 4-5 hours apart with each meal consisting of
8oz lean meat (chicken,pork, 93% ground beef)
2-3 cups veggies (non bean)
1 tbs olive oil
1 fish oil tablet

1 pwo meal (protein/carb heavy, little to no fat. An example would be 1 4-6oz chicken breast, 1 small yam) Do not use this to sub out a regular meal.

If your current nutrition plan works for you then keep at it because each individual's mileage varies when it comes to food. I have no idea whether what I posted is ideal for you. Just thought I would share. Jordan over in the nutrition forum has some good insight if you are looking for a better feel if you get in a bind over nutrition.

[paterfamilias]

@paterfamilias - Is it just because I'm not eating enough based on your regimen? Or do you feel my intake is at a dangerously low level? Feel free to expand on this as you're not the first person who's said I need to be eating more food. Haha. It's hard for me to gauge responses related to that topic, because I feel that most folks who are on this site are eating WAY more than me because they're looking to bulk up.

And I was spot on at 187 this morning for the weigh in!

It's just that I would be dragging myself through each day like a gutshot bear if I was lifting and eating so little. I tend to feel very crappy -- borderline sick -- when I don't fuel enough. You eat a fraction of what i eat, and I'm not trying to gain weight. In fact, i've lost about 5 pounds in the past month, while continuing to increase my lifts. That's me, though, and like I said, it looks like you've got things under control.

[pdxprime]

Since you have asked for feedback on nutrition I thought I would show you what I have done so far to give you something to measure against. I am not looking for any massive weight gain either. I am just looking to maintain body weight and change body composition as my strength increases (runner turned strength training). I run paleoish in terms of my diet and a solid resources is Whole 30 if you trend towards that style of eating. I am losing the waistline, still maintaining performance, and not crash and burn from lack of intake.


Age: 37
Weight: 175
Height: 5'10"
BF: ~18-20%

Nutrition:
3 meals a day 4-5 hours apart with each meal consisting of
8oz lean meat (chicken,pork, 93% ground beef)
2-3 cups veggies (non bean)
1 tbs olive oil
1 fish oil tablet

1 pwo meal (protein/carb heavy, little to no fat. An example would be 1 4-6oz chicken breast, 1 small yam) Do not use this to sub out a regular meal.

If your current nutrition plan works for you then keep at it because each individual's mileage varies when it comes to food. I have no idea whether what I posted is ideal for you. Just thought I would share. Jordan over in the nutrition forum has some good insight if you are looking for a better feel if you get in a bind over nutrition.

@Runner - Thanks for the information. It's always interesting to see what other folks are doing for their approach. It seems that we're close to similar in our diet except you have a PWO meal included each day. Perhaps as the lifts intensify, I will add that in there for more recovery.

In terms of your prior questions, I'm currently at the 24-Hour in Tigard and the half I'm training for is the Rock and Roll in mid-May.

[pdxprime]

It's just that I would be dragging myself through each day like a gutshot bear if I was lifting and eating so little. I tend to feel very crappy -- borderline sick -- when I don't fuel enough. You eat a fraction of what i eat, and I'm not trying to gain weight. In fact, i've lost about 5 pounds in the past month, while continuing to increase my lifts. That's me, though, and like I said, it looks like you've got things under control.

@paterfamilias - Gotcha. Thankfully, I don't seem to be struggling at all with my current regimen. If the lifts become more of a struggle as they intensify, I'll certainly evaluate again. It is interesting to me though how everyone's reaction to diet and exercise is different. Care to share your program and nutritional approach? Or do you have a separate log in these forums?

[paterfamilias]

@paterfamilias - Gotcha. Thankfully, I don't seem to be struggling at all with my current regimen. If the lifts become more of a struggle as they intensify, I'll certainly evaluate again. It is interesting to me though how everyone's reaction to diet and exercise is different. Care to share your program and nutritional approach? Or do you have a separate log in these forums?

I just started this log.
I think I probably eat about twice what you eat on a typical day, sometimes more. I weigh 203, and I'm 5-8, ~20%bf.
After giving it more thought, though, I think The Hunger didn't start until I seriously started pushing the weights up. Back when I squatted 225 every time I went to the gym, week after week, I didn't need to eat so much. I didn't notice.

I typically have a fairly light breakfast like a bowl of cereal or oatmeal, then eat the equivalent of a couple of lunches. Maybe a bowl of chili, then a chef's salad a couple of hours later. Or today, for instance, I had a quart of beef zinfandel (a la Julia Child), which I split into two lunches -- one pre workout, one post. Probably 12 oz or more of beef, plus potatoes, parsnips, carrots, etc. The dinner is usually something equivalent to what you eat, though a half-pint of ice cream is not an unusual chaser. But I also munch on nuts throughout the day. On workout days, a protein shake or two is not unusual. Oh, and usually a snort of some tissue-restoring beverage: scotch, tequila, that sort of thing.

And fwiw, my unit of consumption for avocados is a whole avocado. :-)

I didn't mean to be dickish ... I was just imagining myself on your diet, and it gave me a sad.