As some of you may know, I've decided to engage the services of Marc to help me:
1) get bigger
2)get leaner
3)get ready for my triathlon in August.
I'm starting a little journal here to keep Marc and everyone else apprised as to my progress. I'll keep this part short since it sits at the top of what is sure to be multiple pages of hot & sweaty logging.
Full Version: The Evolution of JD
This will be duplicated in the Inner Circle for more direct Q&A with Marc.
On to the details:
My stated goals to Marc were to "achieve 10% bodyfat while retaining all LBM and concurrently doing loads of endurance training." Sounds easy, right?
I had previous experience working with "SwoleCat" from the AR.com boards. That was about 2.5 years ago, and his work got me to the point you can see in my profile picture (not my awesome Patrick Bateman avatar). After this, my metabolism came to a grinding halt and I was unable to progress further. I'll post some pics, but 2 years ago I was 24 years old, 5'11", 158, and the most cut I had ever been in my life (probably around 11-12% I'm guessing?). However, I still had a small pouch on the lower abs and still had some love handles which I couldn't get rid of. After this, I pretty much steadily lean bulked with several small cutting periods in between. Current stats are as follows:
4/08/08:
26 years old
5'11"
187 lbs.
BF is right around 20%
pics, measurements (skinfold & circumference) and oatmeal faced street urchins to follow
As you can see, I have a ways to go, but Marc has me on the right track already. Phase 1 is to add some LBM and do a bit of recomp. Goals for the month are to lose 3% BF and hopefully gain some lean mass. I'm 3 workouts deep on his training protocol, which is absolutely killer, and I can tell I'm going to pack on some mass here. Also in the mix are fixing some postural/activation issues in both my left scap and left glute medius. Some really nice PT type stuff in Phase I that even had my DPT impressed.
He has the diet all manip'd out too. Calories are slightly below maintenance at this point and carbs are keep in check most of the time. Just enough to grow, but not enough to stall fat loss (I hope). Quick aside: as you know, he has a strong disdain for Costco fish oil caps. I made the switch to Carlson's 3 days ago, and all I can say is...it's got that fire! Whoever said it feels like a good dose of Sesa had it right.
Supplements for the month include:(and of course all of the basics)
SyntheSIZE
ReCreate
I'm going to shoot for weekly updates. I don't want to bore you with useless drivel...you probably get as tired of reading it as I do writing it. If you have questions, fire away. I'll answer what I can and defer the rest to Marc.
On to the details:
My stated goals to Marc were to "achieve 10% bodyfat while retaining all LBM and concurrently doing loads of endurance training." Sounds easy, right?
I had previous experience working with "SwoleCat" from the AR.com boards. That was about 2.5 years ago, and his work got me to the point you can see in my profile picture (not my awesome Patrick Bateman avatar). After this, my metabolism came to a grinding halt and I was unable to progress further. I'll post some pics, but 2 years ago I was 24 years old, 5'11", 158, and the most cut I had ever been in my life (probably around 11-12% I'm guessing?). However, I still had a small pouch on the lower abs and still had some love handles which I couldn't get rid of. After this, I pretty much steadily lean bulked with several small cutting periods in between. Current stats are as follows:
4/08/08:
26 years old
5'11"
187 lbs.
BF is right around 20%
pics, measurements (skinfold & circumference) and oatmeal faced street urchins to follow
As you can see, I have a ways to go, but Marc has me on the right track already. Phase 1 is to add some LBM and do a bit of recomp. Goals for the month are to lose 3% BF and hopefully gain some lean mass. I'm 3 workouts deep on his training protocol, which is absolutely killer, and I can tell I'm going to pack on some mass here. Also in the mix are fixing some postural/activation issues in both my left scap and left glute medius. Some really nice PT type stuff in Phase I that even had my DPT impressed.
He has the diet all manip'd out too. Calories are slightly below maintenance at this point and carbs are keep in check most of the time. Just enough to grow, but not enough to stall fat loss (I hope). Quick aside: as you know, he has a strong disdain for Costco fish oil caps. I made the switch to Carlson's 3 days ago, and all I can say is...it's got that fire! Whoever said it feels like a good dose of Sesa had it right.
Supplements for the month include:(and of course all of the basics)
SyntheSIZE
ReCreate
I'm going to shoot for weekly updates. I don't want to bore you with useless drivel...you probably get as tired of reading it as I do writing it. If you have questions, fire away. I'll answer what I can and defer the rest to Marc.
Awesome, subbed
Carlson vs any fish oil cap I've ever taken is night and day. I'll probably never go back to caps. When i switched last year, I lost a couple pounds just from the initial change.
Carlson vs any fish oil cap I've ever taken is night and day. I'll probably never go back to caps. When i switched last year, I lost a couple pounds just from the initial change.
JD has a lot of desire, and I have high hopes for helping him to capitalize on that. This should be fun to watch.
Alright, first update. Round 1 of workouts complete. I officially started the training last Wednesday 4/9 and the nutrition protocol on Friday 4/11. This update may be a bit premature, but I wanted to get it in while it is still fresh in my head.
I hurt everywhere...In a good way though. Always nice to do some new things that make you sore in places you have neglected to train for awhile. Marc's workout is an amalgam of pretty much every M&M article he's ever written, plus a few new ones.
the basic breakdown:
Weds: Horiz. push/pull + 35 mins. biking
Thurs: Off/sick
Fri: Off/sick
Sat: Posterior chain/hip dominant + 15 mins. cardio ---- this day killed me. I'm still sore
Sunday: Vertical Push/pull + 15 mins. cardio
Monday: Quad dominant + Tabata Intervals
I'm taking today 'off', except for a nice romp through the park on my new mtn. bike - just picked up a Cannondale Rush, traded my Cannondale Prophet for it. Gotta love craigslist!
Diet has been in check and on par with Marc's recos., except I'm still having the occasional issue with sleeping through the night and the occasional midnight snack...though lately I've limited my snack to a squirt of fish oil or something similarly unrewarding.
Oh yeah, my NP order just came in...picked up some bulk 1-Carboxy since I thought it may help with sleep. Definitely overdosed. I think I took about 1.5g last night and got a wicked head rush followed by frontal lobe pulsing sensations, rapid eye fluttering, and generally weird sensations. After about an hour, I passed out stone cold and awoke at 2 AM but could hardly open my eyes. It was like they were glued shut...strange, strange feeling. Bump for dosing reco?
Oh yeah, and one last thing. Picked up some Carlson's Finest Fish Oil for $23 a bottle with 4.99 shipping at Vitacost.com 8% off coupon code for all you stingy bastards like me: aetna8
Until next time....
I hurt everywhere...In a good way though. Always nice to do some new things that make you sore in places you have neglected to train for awhile. Marc's workout is an amalgam of pretty much every M&M article he's ever written, plus a few new ones.
the basic breakdown:
Weds: Horiz. push/pull + 35 mins. biking
Thurs: Off/sick
Fri: Off/sick
Sat: Posterior chain/hip dominant + 15 mins. cardio ---- this day killed me. I'm still sore
Sunday: Vertical Push/pull + 15 mins. cardio
Monday: Quad dominant + Tabata Intervals
I'm taking today 'off', except for a nice romp through the park on my new mtn. bike - just picked up a Cannondale Rush, traded my Cannondale Prophet for it. Gotta love craigslist!
Diet has been in check and on par with Marc's recos., except I'm still having the occasional issue with sleeping through the night and the occasional midnight snack...though lately I've limited my snack to a squirt of fish oil or something similarly unrewarding.
Oh yeah, my NP order just came in...picked up some bulk 1-Carboxy since I thought it may help with sleep. Definitely overdosed. I think I took about 1.5g last night and got a wicked head rush followed by frontal lobe pulsing sensations, rapid eye fluttering, and generally weird sensations. After about an hour, I passed out stone cold and awoke at 2 AM but could hardly open my eyes. It was like they were glued shut...strange, strange feeling. Bump for dosing reco?
Oh yeah, and one last thing. Picked up some Carlson's Finest Fish Oil for $23 a bottle with 4.99 shipping at Vitacost.com 8% off coupon code for all you stingy bastards like me: aetna8
Until next time....
It is good that a squirt of fishoil will satisfy you for a snack. Keep up the good work.
I remember hearing a recommendation for 800mg for 1-carboxy. I personally dosed it smaller back in the day approx 400mg, but I wasn't too much of a fan.
I remember hearing a recommendation for 800mg for 1-carboxy. I personally dosed it smaller back in the day approx 400mg, but I wasn't too much of a fan.
Forgot to add in here a quick success story. After switching to Carlson's Fish Oil for 5 days the dermatitis/eczema on my arms is all but gone. Unreal. Carlson's Fish Oil - do it.
Carlson's works as good as cissus on my joints. The stuff is liquid gold.
Coupon code, nice!
What triathlon are you doing? What kind of road bike do you have?
Coupon code, nice!
What triathlon are you doing? What kind of road bike do you have?
QUOTE (Popa Murph @ Apr 16 2008, 08:23 PM) 
Carlson's works as good as cissus on my joints. The stuff is liquid gold.
Coupon code, nice!
What triathlon are you doing? What kind of road bike do you have?
Coupon code, nice!
What triathlon are you doing? What kind of road bike do you have?
The tri I'm doing is called the XTerra Appalachia. It's a part of the XTerra series of off-road triathlons. I don't own a road bike
Do you ride Popa? Anyone here ride - road or mtn?The race consists of the following:
Swim: 800m in a lake
Mountain Bike: 11 mi - lots of climbing, mostly singletrack
Trail Run: 4 mi - more climbs, more singletrack
A lot of people kind of discredit this as being much, much easier than a regular Olympic distance tri, but the off-road component makes up for the shortened distance in added difficulty.
QUOTE (lethaljd @ Apr 16 2008, 09:01 PM)
The tri I'm doing is called the XTerra Appalachia. It's a part of the XTerra series of off-road triathlons. I don't own a road bike Do you ride Popa? Anyone here ride - road or mtn?
The race consists of the following:
Swim: 800m in a lake
Mountain Bike: 11 mi - lots of climbing, mostly singletrack
Trail Run: 4 mi - more climbs, more singletrack
A lot of people kind of discredit this as being much, much easier than a regular Olympic distance tri, but the off-road component makes up for the shortened distance in added difficulty.
Do you ride Popa? Anyone here ride - road or mtn?The race consists of the following:
Swim: 800m in a lake
Mountain Bike: 11 mi - lots of climbing, mostly singletrack
Trail Run: 4 mi - more climbs, more singletrack
A lot of people kind of discredit this as being much, much easier than a regular Olympic distance tri, but the off-road component makes up for the shortened distance in added difficulty.
I'm currently trying to get into road biking. I wanted to do the Memphis in May tri (and had planned to) but I've had problems picking up a nice bike (Damn you craigslist). I'd just assume do a 1/2 or full marathon but my knees don't take well to running that distance anymore. I swim like a rock also but I just made up my mind to do a tri and plan to do several over the summer.
I'm interested in MTN as well but the whole reason I'm looking into biking is for my knees. Your whole body gets hammered on most trails around here so i didn't think that would be a great fit.
Int J Sports Med. 2008 Apr 17 [Epub ahead of print]
Related Articles
Effects of Pedal Type and Pull-Up Action during Cycling.
Mornieux G, Stapelfeldt B, Gollhofer A, Belli A.
Institut für Sport und Sportwissenschaft, Universität Freiburg, Freiburg, Germany.
The aim of this study was to determine the influence of different shoe-pedal interfaces and of an active pulling-up action during the upstroke phase on the pedalling technique. Eight elite cyclists © and seven non-cyclists (NC) performed three different bouts at 90 rev . min (-1) and 60 % of their maximal aerobic power. They pedalled with single pedals (PED), with clipless pedals (CLIP) and with a pedal force feedback (CLIPFBACK) where subjects were asked to pull up on the pedal during the upstroke. There was no significant difference for pedalling effectiveness, net mechanical efficiency (NE) and muscular activity between PED and CLIP. When compared to CLIP, CLIPFBACK resulted in a significant increase in pedalling effectiveness during upstroke (86 % for C and 57 % NC, respectively), as well as higher biceps femoris and tibialis anterior muscle activity (p < 0.001). However, NE was significantly reduced (p < 0.008) with 9 % and 3.3 % reduction for C and NC, respectively. Consequently, shoe-pedal interface (PED vs. CLIP) did not significantly influence cycling technique during submaximal exercise. However, an active pulling-up action on the pedal during upstroke increased the pedalling effectiveness, while reducing net mechanical efficiency.
Related Articles
Effects of Pedal Type and Pull-Up Action during Cycling.
Mornieux G, Stapelfeldt B, Gollhofer A, Belli A.
Institut für Sport und Sportwissenschaft, Universität Freiburg, Freiburg, Germany.
The aim of this study was to determine the influence of different shoe-pedal interfaces and of an active pulling-up action during the upstroke phase on the pedalling technique. Eight elite cyclists © and seven non-cyclists (NC) performed three different bouts at 90 rev . min (-1) and 60 % of their maximal aerobic power. They pedalled with single pedals (PED), with clipless pedals (CLIP) and with a pedal force feedback (CLIPFBACK) where subjects were asked to pull up on the pedal during the upstroke. There was no significant difference for pedalling effectiveness, net mechanical efficiency (NE) and muscular activity between PED and CLIP. When compared to CLIP, CLIPFBACK resulted in a significant increase in pedalling effectiveness during upstroke (86 % for C and 57 % NC, respectively), as well as higher biceps femoris and tibialis anterior muscle activity (p < 0.001). However, NE was significantly reduced (p < 0.008) with 9 % and 3.3 % reduction for C and NC, respectively. Consequently, shoe-pedal interface (PED vs. CLIP) did not significantly influence cycling technique during submaximal exercise. However, an active pulling-up action on the pedal during upstroke increased the pedalling effectiveness, while reducing net mechanical efficiency.
QUOTE (Heavy_Lifter85 @ Apr 20 2008, 03:15 PM)
Int J Sports Med. 2008 Apr 17 [Epub ahead of print]
Related Articles
Effects of Pedal Type and Pull-Up Action during Cycling.
Mornieux G, Stapelfeldt B, Gollhofer A, Belli A.
Institut für Sport und Sportwissenschaft, Universität Freiburg, Freiburg, Germany.
The aim of this study was to determine the influence of different shoe-pedal interfaces and of an active pulling-up action during the upstroke phase on the pedalling technique. Eight elite cyclists © and seven non-cyclists (NC) performed three different bouts at 90 rev . min (-1) and 60 % of their maximal aerobic power. They pedalled with single pedals (PED), with clipless pedals (CLIP) and with a pedal force feedback (CLIPFBACK) where subjects were asked to pull up on the pedal during the upstroke. There was no significant difference for pedalling effectiveness, net mechanical efficiency (NE) and muscular activity between PED and CLIP. When compared to CLIP, CLIPFBACK resulted in a significant increase in pedalling effectiveness during upstroke (86 % for C and 57 % NC, respectively), as well as higher biceps femoris and tibialis anterior muscle activity (p < 0.001). However, NE was significantly reduced (p < 0.008) with 9 % and 3.3 % reduction for C and NC, respectively. Consequently, shoe-pedal interface (PED vs. CLIP) did not significantly influence cycling technique during submaximal exercise. However, an active pulling-up action on the pedal during upstroke increased the pedalling effectiveness, while reducing net mechanical efficiency.
Related Articles
Effects of Pedal Type and Pull-Up Action during Cycling.
Mornieux G, Stapelfeldt B, Gollhofer A, Belli A.
Institut für Sport und Sportwissenschaft, Universität Freiburg, Freiburg, Germany.
The aim of this study was to determine the influence of different shoe-pedal interfaces and of an active pulling-up action during the upstroke phase on the pedalling technique. Eight elite cyclists © and seven non-cyclists (NC) performed three different bouts at 90 rev . min (-1) and 60 % of their maximal aerobic power. They pedalled with single pedals (PED), with clipless pedals (CLIP) and with a pedal force feedback (CLIPFBACK) where subjects were asked to pull up on the pedal during the upstroke. There was no significant difference for pedalling effectiveness, net mechanical efficiency (NE) and muscular activity between PED and CLIP. When compared to CLIP, CLIPFBACK resulted in a significant increase in pedalling effectiveness during upstroke (86 % for C and 57 % NC, respectively), as well as higher biceps femoris and tibialis anterior muscle activity (p < 0.001). However, NE was significantly reduced (p < 0.008) with 9 % and 3.3 % reduction for C and NC, respectively. Consequently, shoe-pedal interface (PED vs. CLIP) did not significantly influence cycling technique during submaximal exercise. However, an active pulling-up action on the pedal during upstroke increased the pedalling effectiveness, while reducing net mechanical efficiency.
Heavy - interesting find. I'm not sure I comprehend the different between net mech. efficiency and pedal effectiveness completely though. The study makes sense, but from my own observation I'm not actively pulling up on the pedal as hard as possible during the upstroke. However, when I rode a friend's non-clipless setup the other day, my feet kept flying off on the upstroke. I wonder how hard they had the research subjects in the CLIPFBACK group pulling during the upstroke? Either way, I love my clipless setup. I think half of the benefit is reduced fatigue via alt. muscle group recruitment while the other half is the stability and maneuverability afforded by being 'clipped in'.
Update for training week 2: (Weds. -> Sunday)
After coming down with the fastest onset head cold ever last week, I'm all but back to normal. All that is left is a residual low grade cough. Marc advised to use the Vit C tolerance protocol and it knocked that bitch out in 2 days flat.
this week's training was more speed focused with lower reps and higher sets. I still managed to hit a PR though...more on that later.
4/16: Horiz Push/Pull + 20 mins. MTB - tris were still sore from vert push/pull day so my poundages on some exercises were not up to par. Abs were still torched too. Took my new bike out for the first time and the chain snapped 1/2 way down the first trail. Hoofed it back home and my calves were screamin'
4/17: Posterior Chain day - low back still a little tired but my poundages were up around my old Havoc days. This is my favorite day by far.
4/18: 50 mins. MTB - got my chain fixed and tore it up at Frick Park. I'm definitely in much better cardiovascular shape starting out this biking season as compared to last.
4/19: Vert push/pull + 15 mins. Interval training on elliptical (3:1 rest:work ratio) - pull-ups are getting stronger
4/20: Quad dominant + 25 mins. SWIM: new PR on Front Squats even though this wasn't a max effort day. Hit a PR for 3 reps so that was incredible. Marc's glute medius activation exercises have completely changed the way this movement feels and the strength that I'm able to deliver to the lift. Not to mention the fact that my sciatica pain is all but non-existent.
this was also my first swim training day. Holy crap I hate swimming. I thought tabata's were bad...swimming is worse.
Other notables: Weight is down ~2 lbs. from 188.4 to 186.0, which I'm very happy about. Add in the fact that I am getting stronger, look and feel bigger, and am noticeably leaning out and you have a winning combo. I caught a faint glimpse of the top 4 abs today while toweling off from my swim. They're not here yet, but they're comiiiiiiiinnnnnnggggg. I'm considering doing a pic update next week, but I may opt to hold out for a full month so the progress is more noticeable...which it certainly will be.
After coming down with the fastest onset head cold ever last week, I'm all but back to normal. All that is left is a residual low grade cough. Marc advised to use the Vit C tolerance protocol and it knocked that bitch out in 2 days flat.
this week's training was more speed focused with lower reps and higher sets. I still managed to hit a PR though...more on that later.
4/16: Horiz Push/Pull + 20 mins. MTB - tris were still sore from vert push/pull day so my poundages on some exercises were not up to par. Abs were still torched too. Took my new bike out for the first time and the chain snapped 1/2 way down the first trail. Hoofed it back home and my calves were screamin'
4/17: Posterior Chain day - low back still a little tired but my poundages were up around my old Havoc days. This is my favorite day by far.
4/18: 50 mins. MTB - got my chain fixed and tore it up at Frick Park. I'm definitely in much better cardiovascular shape starting out this biking season as compared to last.
4/19: Vert push/pull + 15 mins. Interval training on elliptical (3:1 rest:work ratio) - pull-ups are getting stronger
4/20: Quad dominant + 25 mins. SWIM: new PR on Front Squats even though this wasn't a max effort day. Hit a PR for 3 reps so that was incredible. Marc's glute medius activation exercises have completely changed the way this movement feels and the strength that I'm able to deliver to the lift. Not to mention the fact that my sciatica pain is all but non-existent.
this was also my first swim training day. Holy crap I hate swimming. I thought tabata's were bad...swimming is worse.
Other notables: Weight is down ~2 lbs. from 188.4 to 186.0, which I'm very happy about. Add in the fact that I am getting stronger, look and feel bigger, and am noticeably leaning out and you have a winning combo. I caught a faint glimpse of the top 4 abs today while toweling off from my swim. They're not here yet, but they're comiiiiiiiinnnnnnggggg. I'm considering doing a pic update next week, but I may opt to hold out for a full month so the progress is more noticeable...which it certainly will be.
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