TRAINING LOG: ROB EVANS

I have been thinking of posting my training logs for sometime.  So after some embarrassing finishes in my last two competitions I have decided to make a change.

 

There are a few things in life that are worth being passionate about; family, career and hobbies.  After watching a demonstration put on by Mr. Irvin a couple of years ago I was immediately hooked on the Highland games.  The first couple of years I spent plenty of time in the weight room gaining “gym strength”. But, due to work constraints I couldn’t compete and train like I wanted to.  Well now it’s time to make a serious commitment to something I enjoy greatly.

I want to post my training, diet and stats for any to critique.  I know that right now I am not the specimen of what an athlete looks like. But that will change. 

My goals for the next five months are to lose a lot of weight. My final games for the season will either be Tulsa or McPherson not quite sure yet.  I have been throwing in the “C’s” ever since I started and I know I got what it takes to eventually throw in the “A’s”  and now that I have focused my time and efforts fully.

Training starts out  this week doing a the 5/3/1 workout made famous by Mr. Jim Wendler found here http://www.t-nation.com/free_online_article/sports_body_trai ning_performance/how_to_build_pure_strength .

I haven’t stepped in the gym in the last three weeks.  Two competitions and travel with the J.O.B.  So this is my workout for the first day of the first week back.  I am going to ease in for the first cyle because usually after a layoff I get over zealous and end up feeling like I got nerve damage for about a week.

Squats	135/8	185/8	240/5	275/5	310/5
Leg Curls	90/8	90/8	90/8	90/8
Seated Good Mornings	95/8	115/8	135/8
Crunches	BW/20	BW/20
Side Bends	45/15	45/15
Leg Raises	BW/12	BW/12

Another area that I have been lacking in is disciplined dieting.  My wife is a dietitian and not listening to her advice has cost me in the pounds department. 

I have used this program before and if you have a smart phone feel free to use it. The last time I used it I lost about 30 pounds.  So I am going to use it again as it is more handy than writing everything down or trying to remember what you have eaten from the day. http://fatsecret.com It calculates your RDI you need to have.  There are many other functions and the web-site is fun to explore.  I have found very few items that it didn’t actually have in their database.  Here are my calories for day one.

 

I also am keeping track of my weight and body fat percentages on a daily basis but I will only post it on Monday’s to save bandwith.  Body fat was done by my wife in the morning using the Jackson/Pollock four point measurement and the number put into http://www.linear-software.com/online.html to calculate my stats.  The measurements are as follows.

So again I thank you for your time and any advice is greatly appreciated.

 

I want to be around 280 - 290 at about 10 - 12% body fat.  I have never had that low of bodyfat in my adult life.

I want to take it off over the next five months.    And if I don't hit that then I will keep plugging away until I do.

I want to accomplish the weight loss first.   So my ultimate goal weight / bf% is the one from the previous post.

I will post my meals.  I am trying to find on fatsecret where I can export it to excel...if that option exists. 

I will also post my supplementation this evening. 

I highly doubt if I will put on that much LBM in five months. Bodyweight is the primary goal.

Rob,  Glad to see you logging.  I have some recent experience cutting, so I would like to throw something out there. 

Craig if you have information that is counter or confirming to this I would love to see it.  I appreciate you posting the Lyle McDonald information on Duncan's log regarding meal timing and protein intake.  It was very informative.

The information I have seen recommends a max of about 1% body fat cut per week, IF you want to spare lean mass.  That would put you at about 4# per week at the start.  That is about a 14,000 calorie per week deficit.  Based on what you have posted, at 63% of your RDI, this puts you at a 10,400 calorie per week deficit.  Which would translate into 3# per week fat burned if you are able to spare your lean mass.  Thus, your nutrition plan sounds pretty reasonable. 

I would STRONGLY recommend setting some firm intermediate goals (1 week, 4 week, 12 week).  Make the goals firm and the dates flexible.  Set the timing of your goals based on the above information. 

For example -

1 week goal - Burn 3# of fat
4 week goal - burn 12# of fat
12 week goal - burn 36# of fat

Don't worry about the first few weeks being significantly higher than this.  There is a natural shedding of water weight that happens in the initial weeks of a cut.  You really are NOT losing muscle when that happens.

Yeah, Swamp Jesus Thompson is onto something here...

ROB EVANS wrote: Matt, with the decrease in calories my activity wil increase particularly my cardio.  In the past I have done little to none. Now I am planning on working up from 15 min per session for three sessions a week on the dreadmill to eventually actually getting outside and trying to briskly walk around the neighborhood.  Maybe do some sled drags around the hood once the weather stabilizes hear in central Oklahoma. Doing this should increase my weight loss.  About the water weight yes generally the first 25lbs for someone like me is water.  What I am looking forward to is tapping into those fat reserves.

The trick is to figure out as quickly as possible what your true Total Daily Expenditure (TDE) is.  As you are tracking body fat %, you can make the assumption as a starting point that all of your caloric deficit equates to fat burned.  While probably not quite true, it is a starting point.  at ~ 3500 kcal per # of fat you can back out the fat burned each week by multiplying your final weight by the %drop in body fat.  Multiply this by 3500 calories/# and you have an estimate of your caloric deficit for the week.  In my experience you can't use the body fat mass change, because it is skewed by water weight shift. 

So week 1 you started at 41% body fat and 400#.  Let's say at the end of week 1  you measure 40% body fat and 392#.  I would recommend multiplying the change in body fat % (41%-40%) = 1% by your scale weight at the end of week 1 (392#).  This would put you at 3.9# of fat burned.  Thus your weekly caloric deficit would be 13,650, or 1950 cal/day.  Since you logged what you ate you can add this deficit to your actual intake and determine you TDE.  Do this for a few weeks until this number stabilizes.  Then you can start planning your intake based on a deficit vs. your actual TDE instead of the generic RDI.

As for the first 25# being all water weight.  I disagree, you will start burning fat very quickly, and it will show on caliper measurements.  A portion of your weight drop over the first few weeks will be due to shedding water, but MOST of the caloric deficit will translate into fat burned.  Some of the water weight lost will be due to depleting muscle glycogen and thus the water that hydrates it, but much of the water weight will be due to other sources.

matt.  one of the great things about the fatsecret website is is that it lets you do that.  I will post that too. 

ok, that is fathomable.  I probably knock that down on competition mornings.  Two solid plates of Eggs, Sausage, Bacon and Gravy with all the juice I care to drink.  I just don't log those...  I don't figure I can eat enough on a games weekend to really hurt my body composition with all of the energy being spent.  It is just tough to imagine eating that much Oatmeal, trail mix, Honey, Eggs and Protein Powder at one sitting.  I'll often get 1500+ kcal in two sittings though...  Throw in the Green liquid of the gods and I'd be there...  :D

Here are the numbers for today.  Shoulder still is sore it is a nagging Judo injury from a few years back so that's why I am beginning a Glucosamine Chondrotin supplement. 

I felt that there was still some in the tank but I am not pushing with my ego anymore.

I want to thank you guys for your support. Once I begin to throw (tomorrow) I will try to post vids for you to critique.

Bench Press	135/8	135/8	180/5	205/5	235/5
Incline Dumbbell Bench	70/8	70/8	70/8
Barbell Curls (E-Z Bar)	65/8	75/8	75/8	85/8
Hammer Curls	35/8	40/8	45/8
Cardio	Elliptical 15 minutes

The diet is staying consistent.  With the lack of calories I am trying to cut out diet soda as much as possible. It's beginning to give me headaches but I have been drinking lots of tea and coffee to make sure I don't go cold turkey on the caffeine. 

RDI Percentage	Fat (g)	Carbs (g)	Protein (g)	Total Calories
57%	103	184	170	2272

I would like to post what my diet consist of but the program I use doesn't let me export it to excel.  I will continue to try to figure out a way to post it.

Caloric Expenditure	Caloric Intake	Net Calories
6427	2272	-4155

Here are the supplements that I am taking.  You will notice that there isn't a protein supplement.  I haven't had a chance to get to the store to pick any up. 

Supplements

2 x Tribulus terrestris x 1000 mg

2 x VPX Meltdown

2 x V Power

2 x B12 x 500mcg

2 x Osteo Bi-Flex

Thanks C. Smith for your previous post it reminded me that I had some 96/4 ground beef in the fridge to cook.  I cooked it with some fresh jalepenos and cilantro that coupled with a cup of brown rice is lunch tomorrow.

OH WHATTA DAY.  Almost didn't go train tonight. But, I decided that I wouldn't let life get in the way.  Screw the stuff that doesn't matter.

Got to the gym about two hours later than usual.  Had supper before training something that I try to never do on Dead or Squat days. I always feel like I am about the throw-up. 

The calorie deficit was good.  Although I started the day off wrong.  Had to shop my comp-set so I had their donuts and coffee.  Two donuts so I amped up the cardio tonight. 

The evening was as follows.

Deadlifts	135/8	225/8	265/5	305/5	345/5
Hammer Strength Pulldowns	180/8	200/8	230/8	270/8
Chest Supported T-Bar Rows	90/8	100/8	115/8	135/8
Cardio 15 minutes	Treadmill 2.7mph @ 6° incline

Did the warm up sets with speed.  Well that's what I called it.  Not to fast but faster than I normally do them.  Work sets were money until set 3 grip began to fail had to take my time to complete the set.  I hook grip anything under 365.  So the grip is going to have to worked on.

Felt good to get back to the deads.  After questioning them earlier in the week I have decided they must stay.  They are just fun as hell.  As for the other stuff  I traded the cable pulldown for the HammerStrength pulldown.  I one day want to be able to do pull-ups again.  So once the weight is gone they will be added to the regiment.

RDI Percentage	Fat (g)	Carbs (g)	Protein (g)	Total Calories		Caloric Expenditure	Caloric Intake	Net Calories
60%	94.47	192	197	2356		6136	2356	-3780

 

 

 

 

 

The the calculation is based on weight, age, lifestyle and sex.  I weigh nearly 400 lbs so thats why my RDI is high.  

The Expenditure comes from fatsecret.com.  I input my activities for the day and they calculate it.  If your seditary your calculations would be correct.  So on Wednesday I didn't too much and my deficit showed, along with my expenditure. 

On my "off days"  I am going to have to monitor my eating my intake didn't differ too much.  I could eat less or, I could workout more.  I am trying to do more of the latter.

Damnit that's what I have been doing wrong.  "Women weaken legs"  Thanks Duncan "MICKEY" McCallum

I hate shoulder day more than bench day.  But it is a necessary evil. 

Relaxed on the diet for the day.  Still calculated and tracked everything I feel this is necessary not to let the eating get out of hand. Still on track to post a big weight loss number on Monday. 

Standing Shoulder Press	95/5	95/5	115/5	135/5	150//5
Front Barbell Raises	30/10	40/10	50/10
Shrugs	185/10	225/10	275/8	315/5
Close Grip Bench	Didn't do left shoulder twinge under light weight.

 

RDI Percentage	Fat (g)	Carbs (g)	Protein (g)	Total Calories		Caloric Expenditure	Caloric Intake	Net Calories
125%	272	402	205	4868		5713	4868	-845

 

16 oz rib eye, gyro salad

Excellent work Rob!