Goals & Gains Lug's Spear: Unleashed S&P

[10thpjj]

No problem man, Nice one DrBdan for spotting that too.

When I compete I get as low as 7-8% BF, that's pretty low, especially to maintain for proplonged periods of time!

I am actually having my BF% done tomorrow am. I have put on 20lbs since my fight so it will be interesting to see what it is at now, I'll drop a post in here just for your perusal

My advice is to start slow. Shoot for no more than 2,000 cals the first week, keep your protein up and then gradually reduce it. For every 15lbs you lose or gain you will need to recalculate your BMR.

 

[Lug's Spear]

No problem man, Nice one DrBdan for spotting that too.

When I compete I get as low as 7-8% BF, that's pretty low, especially to maintain for proplonged periods of time!

I am actually having my BF% done tomorrow am. I have put on 20lbs since my fight so it will be interesting to see what it is at now, I'll drop a post in here just for your perusal

My advice is to start slow. Shoot for no more than 2,000 cals the first week, keep your protein up and then gradually reduce it. For every 15lbs you lose or gain you will need to recalculate your BMR.

I'm not sure I have 15 lbs to lose. Really I just want to lose about 5 lbs or just lower my bf%.

Is that 20 lbs from cutting for weigh ins? That should be interesting to see the results.

 

[10thpjj]

Well I don't cut as such. Not water weight anyway. So I get to that weight officialy and usually maintain sub 160lbs for about 3 days before my fight, then I baloon up madly when I binge like a mad man after a fight

Yeah, at your size you don't need to lose weight at all. However, reducing BF% is something everyone finds attractive - no Homo!

Thats why I suggested around 2,000 cals, with an emphasis on enough protein. At your weight shoot for 150g's and you'll be golden. This, coupled with a weight training program will prevent any muscle loss, you will drop fat though! from there you can re evaluate your goals and see if you want to make any changes, bulk? get JAKT or purely maintain where you are at! Hope this helps!

 

[Lug's Spear]

Well I don't cut as such. Not water weight anyway. So I get to that weight officialy and usually maintain sub 160lbs for about 3 days before my fight, then I baloon up madly when I binge like a mad man after a fight

Yeah, at your size you don't need to lose weight at all. However, reducing BF% is something everyone finds attractive - no Homo!

Thats why I suggested around 2,000 cals, with an emphasis on enough protein. At your weight shoot for 150g's and you'll be golden. This, coupled with a weight training program will prevent any muscle loss, you will drop fat though! from there you can re evaluate your goals and see if you want to make any changes, bulk? get JAKT or purely maintain where you are at! Hope this helps!

So you have been lowering your bf% instead of dehydrating yourself? Or do you do that as well for the fight?

Hah yeah, I am going to Ireland this summer and I want to maximize my chances of bringing home an Irish wife :icon_chee Really I think I just might be somewhat vain /shrug.

How much of my protein can I supplement with whey do you think?

 

[Lug's Spear]

Running
-3 miles @ 26:29 minute pace.

CoC #1 close attempts
-5x5 w/ chalk and trainer warm up.
-My left hand is far behind my right hand in closing this thing.

Sledge Hammer Levering

Notes: I got a little pissed off and this was a pretty good way to blow off some steam. I think I solve a lot of my mental issues by going for a run.

 

[Fedorable]

i ran xc in high school. not very good at it though since I was still pretty heavy for a long distance runner.

 

[DEVILsSON]

I approve.


Keep up the hard work.

 

[10thpjj]

So you have been lowering your bf% instead of dehydrating yourself? Or do you do that as well for the fight?

Hah yeah, I am going to Ireland this summer and I want to maximize my chances of bringing home an Irish wife :icon_chee Really I think I just might be somewhat vain /shrug.

How much of my protein can I supplement with whey do you think?

Yes pretty much. I don't dehydrate at all. I feel it detrimental to performance and general health. Instead I work hard and lose weight the good ol' fashioned way. By loosing fat.

Cool, Ireland is a nice place. You'll love it!

I'm usually a 2 whey shakes a day guy. I find them good for convenience more than anything. With each shake of mine providing 24g of protein and little over a 100 cals it's good to use, especially when I have to watch the calories. I'd have 2 in my diet personally. One usually with breakfast and another PWO. The rest of my protein then comes from real foods. Real food > supp's BUT whey is a great tool for anyone in my opinion.

EDIT - had my BF% measured again this am. I am now at 14.5% A big difference since fight week but I'm still ok with that! I still have teh abzors :icon_twis

 

[Lug's Spear]

i ran xc in high school. not very good at it though since I was still pretty heavy for a long distance runner.

Do you still like to run? I ran in high school and took a year off before I started back up again.

I approve.


Keep up the hard work.

Hah, I'm glad you liked my St. Paddy's Day tribute. Thank you DS.

Yes pretty much. I don't dehydrate at all. I feel it detrimental to performance and general health. Instead I work hard and lose weight the good ol' fashioned way. By loosing fat.

Cool, Ireland is a nice place. You'll love it!

I'm usually a 2 whey shakes a day guy. I find them good for convenience more than anything. With each shake of mine providing 24g of protein and little over a 100 cals it's good to use, especially when I have to watch the calories. I'd have 2 in my diet personally. One usually with breakfast and another PWO. The rest of my protein then comes from real foods. Real food > supp's BUT whey is a great tool for anyone in my opinion.

EDIT - had my BF% measured again this am. I am now at 14.5% A big difference since fight week but I'm still ok with that! I still have teh abzors :icon_twis

Cutting weight is sooooo easy, but it's cool that you can do it without cutting. The most I have ever cut was 6 lbs (all water weight) for a BJJ tournament the day of. It wasn't that bad, but I pretty much drank 16 oz of water between every match I had. Have you ever tried it? Do you think you would be able to go down another weight class if you did do it?

I'm pretty happy about the Ireland thing. It's going to be fun to go out of the country for an extended period of time and see what another culture is like. I feel like I'll notice a lot of subtle differences. Have you been to Ireland?

Hmm ok that's what the tub I have has suggested on the directions. I drink a lot of milk, I need to check how much protein I am getting out of that. I think I'm going to start writing down my calories today and see what it looks like.

Hah, yeah I wouldn't complain about that... though it does make me wonder what my bf% is.

 

[Lug's Spear]

BENCH
165X3
165X3
165X3
165X3
165X3
-Felt pretty good here, hopefully I am on track for a PR before the 1st.

SQUAT
135X5
155X5
175X5
175X5
175X5
175X5
175X3
175X3
-My form really went to hell on the 3rd rep of the 4th set of doing 175. I decided to rack it and do another set instead.
Notes: The inside of my right knee is still feeling tight. I think it might have to do with all of the running. I need to start icing it or some sort of pre-hab routine since this has been going on for a while.

 

[Lug's Spear]

Tennis (2h30 min)
-Lost first set 4-6, dewd found his serve and I was hitting a little too conservative with the ground strokes.
-Won second set 7-5, started mixing up my serve and shots.
-3rd set tie break won 10-8, I started off 4-0... but started making a lot of errors.

 

[Lug's Spear]

BENCH
200 X 1 (fail)
190 X 1 (fail)
-Not even close on 200 and I just missed the lockout on 190. I have them on video, but I think I am going to save it for when I actually do hit 190... which I will hit with god as my witness before the the 1st! Still... Fuck Shit Goddamn Fuck.

ATG SQUAT - MCL rehab
145X5
145X5
145X5
145X5
145X5

Barbell Landmines
80X10
80X10
80X10

Notes: I think I have learned something from failing my PR reps today... I need to be a lot more serious and make sure that I get my ass in the gym. I also need to take better care of my knee and not be too lazy to ice it. One day a week in the gym does not cut it for anything, I will be an old man by the time I am strong if I keep this up.

 

[Lug's Spear]

CoC #1 close attempts
5X5
-I think I got another close on the right hand. If I didn't there was a single atom separating the handles. Either war I am gaining ground on this sucker.

Injury Report
-MCL is officially on the fritz, going to take it out of the good fight until it doesn't hurt to walk or sit cross legged. I think I might visit my campus health clinic see what they say.

 

[Lug's Spear]

Sledge Hammer Levering

CoC Stuff
-Squeezed the trainer upside down 25 times on each hand for 3 sets while reading.

Knee Rehab
-10 mins of ice followed by 10 mins of heat X 3
-Put icyhot on before I went to class this morning as well.

 

[Lug's Spear]

Chin Ups
-5X5 w/ 30 lb DB in my book bag. I think the DB snatches might be helping me with these, I did a lot more than a could a month ago.

Knee Rehab
-Going to just throw some Icyhot on it before sleep tonight. Too tired to sit there and switch ice pack and heating pad right now.

 

[DrBdan]

Sucks about your knee man, hopefully it's nothing too serious. I hear knees are useful things to have working properly.

I'm maxing my bench today (for the bench comp) and will hit at least 190. I gotta stay ahead of you!

 

[Lug's Spear]

Sucks about your knee man, hopefully it's nothing too serious. I hear knees are useful things to have working properly.

I'm maxing my bench today (for the bench comp) and will hit at least 190. I gotta stay ahead of you!

Thanks, I am going to try to take care of them... though I might try some light deadlifting since I am trying to teach my roommate how to lift on friday. If it hurts I'll just stop I guess.

Hah good luck (not too much though :icon_twis). I like the competition! I'll be checking your log to see how you did :icon_chee

 

[joe broadway]

all of this food talk is making me hungry...what is up with your knee?

 

[Lug's Spear]

all of this food talk is making me hungry...what is up with your knee?

MCL on my right knee has been bothering me on and off. It started a few months ago when I tried to do some deadlifting at the ATL SnP meet up. I started running more often recently and that aggravated it. I'm wondering if I should visit the health clinic at my campus and see what they say or just keep icing/heating it? It's a virtually free (aside from the student fees) resource so it wouldn't hurt to see what they have to say.

 

[Lug's Spear]

CoC #1
-5X5 close attempts, it's startin' to get easier... poor sucker doesn't have chance in a couple weeks.

Running
-2 mile run, just to see where my knee is at. I did a good deal of stretching as well. I just want to deadlift again at this point. Hopefully everything will be fine tomorrow when I attempt to do just that.

Sledge Hammer Levering

Knee Rehab
-It's feeling better, going to keep icing and heating and go easy on the deadlifts tomorrow w/ knee sleeves.