So my actual weight gain phase is done. I'm a little sad as my caloric intake will drop, however, I am very happy with the results.
I went in for a water-submerssion body fat test, which is generally known as the most accurate body fat test. I do wish I had gone in right before my weight gain phase, but it's no biggie, I will factor in what I did and the results.
10/06/10
Weight: 148
Body Fat: 12.4%
Lean Body Mass: 129.6lbs
Fat Mass: 18.4lbs
From this point until January I was doing CrossFit 3 to 4 times per week and kept at the same weight the whole time.
January and February I began eating considerably more calories (from about 2200 to about 3100) and intaking a lot more protein of various forms ranging from 150g/day to 250g/day.
As of March I weighed in at a very steady 158lbs, I'm not sure what my body fat was at but I had put on some muscle and some fat. This is when I started my traditional body building program and kept calories around 3100/day.
End Results:
5/28/11
Weight: 176
Body Fat: 16.5%
Lean Body Mass: 146.9lbs
Fat Mass: 29.1lbs
Total Muscle Gain: 17.3lbs
Total Fat Gain: 10.7lbs
I am very happy with these results, especially in the time I got them. I've also had substantial increases in measurements and in how much weight I can push/pull.
==========================================
My plan now is to do a cut phase, focusing on fat loss with minimal muscle loss. Should be fun and I'll keep the results posted.
Saturday, May 28, 2011
Tuesday, April 26, 2011
Round 1 Done
So my first round of 'body building' is done. I'd say it was a very solid success.
My weight went from 162lbs to 173lbs in about 5 weeks of training. I took almost 3 weeks off due to work/travel and went off creatine.
I dropped back down to 171, still a pretty impressive gain with a noticeable increase in muscle.
Today I did 1RM's on Back Squat, Press and Deadlift.
I PR'd on all 3 lifts. Here are my new and old PR's.
Back Squat: 195lbs vs 160lbs
Press: 115lbs vs 101lbs
Deadlift: 325lbs vs 308lbs
I'm pretty happy with these numbers and looking forward to hitting another round of body building style workouts.
My weight went from 162lbs to 173lbs in about 5 weeks of training. I took almost 3 weeks off due to work/travel and went off creatine.
I dropped back down to 171, still a pretty impressive gain with a noticeable increase in muscle.
Today I did 1RM's on Back Squat, Press and Deadlift.
I PR'd on all 3 lifts. Here are my new and old PR's.
Back Squat: 195lbs vs 160lbs
Press: 115lbs vs 101lbs
Deadlift: 325lbs vs 308lbs
I'm pretty happy with these numbers and looking forward to hitting another round of body building style workouts.
Tuesday, March 22, 2011
I don't need meat to be faster
3 months ago I decided I wanted to gain weight. A little research and a little help landed me on deciding to intake about 3100 calories a day. A significant jump from the 1800-2200 I was eating each day.
Here I am 3 months later, I've gone from being stuck at 148lbs for 6 months to a happilly increasing 168lbs. My weight is up increasing, every week I'm increasing the weights I'm lifting and I'm felling great.
All without 1 bit of meat. No beef. No chicken. No fish. Nothing, not even broth.
I'm sorry to all those vegans out there, but I am actively stuffing my face with eggs, milk, cheese and the like. But I still am having all the vegan classics like tofu, hemp protein, spirulina, chlorella, quinoa, etc.
Almost all resources on 'gaining weight' say you must eat meat. Hell, CrossFit lives and dies by the Paleo diet, but seriously has anyone ever tried doing this on a vegetarian diet? I'm get the same results I see and hear about from other CrossFiters and weight lifters, my wife is in better shape than most women that workout (yes including crossfiters). Yet she hasn't eaten meat since she was 14 or so.
Here's an interesting study:
http://www.annals.org/content/153/5/289.abstract
This is a 20 year study (20 YEAR!) with over 130,000 subjects run by The Annals of Internal Medicine and funded by The National Institute of Health ie the Government.
The conclusion:
A low-carbohydrate diet based on animal sources was associated with higher all-cause mortality in both men and women, whereas a vegetable-based low-carbohydrate diet was associated with lower all-cause and cardiovascular disease mortality rates.
The Annals of Internal Medicine is as close to a non-biased source as you could have for a study like this. They have been a cornerstone of the medical community since the 1920's. The funding came from the US Government, not freakin' PETA.
What's my point? My point is this... I love CrossFit and working out, but everyone jumps into crossfit and starts doing lo-carb. Yes, low-carb can have quick weight loss benefits, people get great results in 2 months and all the sudden CrossFit and Paleo are the ONLY answer. Neglecting that doing CrossFit is actually what got more results, why do I say that? Because I saw the exact same immediate improvements when I started crossfit as a vegetarian.
If the only 2 people I know that actually have done Crossfit on a vegetarian diet (and I'm not talking about a crap vegetarian diet where you just eat french fries and white toast all day) do just as well as others on a Paleo diet. Why is it not only only an option people don't consider, but they shun?
Here I am 3 months later, I've gone from being stuck at 148lbs for 6 months to a happilly increasing 168lbs. My weight is up increasing, every week I'm increasing the weights I'm lifting and I'm felling great.
All without 1 bit of meat. No beef. No chicken. No fish. Nothing, not even broth.
I'm sorry to all those vegans out there, but I am actively stuffing my face with eggs, milk, cheese and the like. But I still am having all the vegan classics like tofu, hemp protein, spirulina, chlorella, quinoa, etc.
Almost all resources on 'gaining weight' say you must eat meat. Hell, CrossFit lives and dies by the Paleo diet, but seriously has anyone ever tried doing this on a vegetarian diet? I'm get the same results I see and hear about from other CrossFiters and weight lifters, my wife is in better shape than most women that workout (yes including crossfiters). Yet she hasn't eaten meat since she was 14 or so.
Here's an interesting study:
http://www.annals.org/content/153/5/289.abstract
This is a 20 year study (20 YEAR!) with over 130,000 subjects run by The Annals of Internal Medicine and funded by The National Institute of Health ie the Government.
The conclusion:
A low-carbohydrate diet based on animal sources was associated with higher all-cause mortality in both men and women, whereas a vegetable-based low-carbohydrate diet was associated with lower all-cause and cardiovascular disease mortality rates.
The Annals of Internal Medicine is as close to a non-biased source as you could have for a study like this. They have been a cornerstone of the medical community since the 1920's. The funding came from the US Government, not freakin' PETA.
What's my point? My point is this... I love CrossFit and working out, but everyone jumps into crossfit and starts doing lo-carb. Yes, low-carb can have quick weight loss benefits, people get great results in 2 months and all the sudden CrossFit and Paleo are the ONLY answer. Neglecting that doing CrossFit is actually what got more results, why do I say that? Because I saw the exact same immediate improvements when I started crossfit as a vegetarian.
If the only 2 people I know that actually have done Crossfit on a vegetarian diet (and I'm not talking about a crap vegetarian diet where you just eat french fries and white toast all day) do just as well as others on a Paleo diet. Why is it not only only an option people don't consider, but they shun?
Monday, March 14, 2011
Day 3...
Well... Day 3 of this new program.
Today, it hurt to straiten my arms. Stupid bent over rows.
My protein intake is at record highs, sorry vegan friends... milk, eggs, yogurt, cheese come one come all give me more. Though I did also indulge in tofu, spirulina, and chlorella, enough to make any hippy smile.
Todays big movement was the standing Press, but lots and lots of other movements. So very very soar.
Good stuff, so far I'm enjoying the program. Now, let's see how much muscle a skinny vegetarian can gain!
Today, it hurt to straiten my arms. Stupid bent over rows.
My protein intake is at record highs, sorry vegan friends... milk, eggs, yogurt, cheese come one come all give me more. Though I did also indulge in tofu, spirulina, and chlorella, enough to make any hippy smile.
Todays big movement was the standing Press, but lots and lots of other movements. So very very soar.
Good stuff, so far I'm enjoying the program. Now, let's see how much muscle a skinny vegetarian can gain!
Saturday, March 12, 2011
I'm soar
So after a 9 days of, well... being sick and traveling, I'm back. Today was the start of my actual weight gain phase. Four days on one day off for the next while.
I'm going classic body building in the workouts. Bench press, curls, push ups, chin ups and lots more. Today was all about my upper body.
Just a reminder that no matter what kind of working out or sport you focus on, when you change focus and do another form/sport, it's gonna hurt all over again.
Now I need to go eat a bunch of calories.
I'm going classic body building in the workouts. Bench press, curls, push ups, chin ups and lots more. Today was all about my upper body.
Just a reminder that no matter what kind of working out or sport you focus on, when you change focus and do another form/sport, it's gonna hurt all over again.
Now I need to go eat a bunch of calories.
Tuesday, March 1, 2011
Day 2
Nancy - 400m Run, 15 OHS; 5 rounds for time
Me - 11:26 @ 55lbs
Jenni - 13:25 @ 45lbs
Please note, the '400 m run' has no been measured yet. I think it was closer to 350m or so, we'll be measuring it soon.
Me - 11:26 @ 55lbs
Jenni - 13:25 @ 45lbs
Please note, the '400 m run' has no been measured yet. I think it was closer to 350m or so, we'll be measuring it soon.
Monday, February 28, 2011
Day 1
We'll, currently we can't afford gym fee's right now. But, just cause you can't pay, doesn't mean you can't workout. I really want to put on some muscle, but I haven't had time to get together a plan yet. Still in the research phase.
So instead, I'm just going to do some trusted CrossFit workouts. I'll try to keep what I'm doing posted.
SWOD
3 x 8 - 85lb Front Squat
WOD
Fran @ 85lbs
Time: 10:50
I'm pretty happy with this, last time I did Fran, about 2 1/2 months ago, I was in the 11 minute range with 65lbs on the bar and assisted pull ups. I'm doing unassisted pull ups and a lot more weight. 10 more pounds to Rx.
So instead, I'm just going to do some trusted CrossFit workouts. I'll try to keep what I'm doing posted.
SWOD
3 x 8 - 85lb Front Squat
WOD
Fran @ 85lbs
Time: 10:50
I'm pretty happy with this, last time I did Fran, about 2 1/2 months ago, I was in the 11 minute range with 65lbs on the bar and assisted pull ups. I'm doing unassisted pull ups and a lot more weight. 10 more pounds to Rx.
Monday, February 7, 2011
More food now!
Seriously, more food.
So I'm back after a few months. After a standard holiday season with more sweets and less working out than previous months. It took about a month to get back on track and here I am.
Right now my goals are shifting. I did CF as one does CF for a while, got in the best shape of my life and have learned something new... I want more muscle. So alas, I now turn to body building.
So far so good. I'm going on this basic idea, less crap food (sorry holidays), whole grains only, 3100 or so calories a day and about 150+ grams of protein a day. In about a month and a half I've been able to go from 148lbs to 161lbs. Not bad, sure there is some excess fat, but I can deal with that later, as is the nature of putting on weight.
My days are looking about like this right now:
5:15am - Steel cut oats with flax and brown sugar, Protein shake with milk
7am - Post workout shake
12pm - Normal Lunch
3-4pm - Veggies, Fruit, nuts, hummus
5pm - Protein shake
7pm - Normal Dinner
9pm - Protien shake
Right now, Friday night through Saturday night are my cheats. I'm also doing 5 days a week (M-F) at CrossFit Cosa Mesa, that is helping a ton.
I have noticed considerable increases in both weight, muscle (I'm guessing 50% of the weight gain is muscle) and strength. My 1RM Press went up from 80 to 102lbs in this time frame.
After Feb, I am taking a month or two off of CrossFit to work on strict body building. My goal is to be about 175lbs around 10% body fat. As much as I love CrossFit, it's not really a 'bulk up' kinda program. I think it will be key to getting down to 10% BF, but I'm going to try something new for bulking up. Should be fun.
Wish me luck, I'll keep results posted!
So I'm back after a few months. After a standard holiday season with more sweets and less working out than previous months. It took about a month to get back on track and here I am.
Right now my goals are shifting. I did CF as one does CF for a while, got in the best shape of my life and have learned something new... I want more muscle. So alas, I now turn to body building.
So far so good. I'm going on this basic idea, less crap food (sorry holidays), whole grains only, 3100 or so calories a day and about 150+ grams of protein a day. In about a month and a half I've been able to go from 148lbs to 161lbs. Not bad, sure there is some excess fat, but I can deal with that later, as is the nature of putting on weight.
My days are looking about like this right now:
5:15am - Steel cut oats with flax and brown sugar, Protein shake with milk
7am - Post workout shake
12pm - Normal Lunch
3-4pm - Veggies, Fruit, nuts, hummus
5pm - Protein shake
7pm - Normal Dinner
9pm - Protien shake
Right now, Friday night through Saturday night are my cheats. I'm also doing 5 days a week (M-F) at CrossFit Cosa Mesa, that is helping a ton.
I have noticed considerable increases in both weight, muscle (I'm guessing 50% of the weight gain is muscle) and strength. My 1RM Press went up from 80 to 102lbs in this time frame.
After Feb, I am taking a month or two off of CrossFit to work on strict body building. My goal is to be about 175lbs around 10% body fat. As much as I love CrossFit, it's not really a 'bulk up' kinda program. I think it will be key to getting down to 10% BF, but I'm going to try something new for bulking up. Should be fun.
Wish me luck, I'll keep results posted!
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