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

[10thpjj]

BJJ
1h30 working being in halfguard
-My friend has his first MMA match coming up and needed another sparring partner. My jiu jitsu muscles are toast. I kept cramping up near the end and it was pissing me off. It's either due to me not training BJJ in a couple months or my calorie deficit I think. Anyway, I gotta stretch tonight so I can hopefully do some lifting soon.

You following a weight loss diet mate? Mind posting it up if so? possible feedback and whatnot!

 

[Lug's Spear]

Good chins/pulls! Nice!

You following a weight loss diet mate? Mind posting it up if so? possible feedback and whatnot!

Thanks, I really like towel pull ups. At the end of every set my grip feels a lot more tight. I have no idea what I am doing diet wise, in fact it is pretty noobish. I would much appreciate any useful links to help me out :icon_chee I have skimmed the diet training discussion FAQ. I might need to do that again. Also, what is your opinion on the grapplers guide to dieting (I think that's the title of the book)?

 

[Lug's Spear]

Running
-3 miles @ 31:40 pace. Talked to my friend the entire time as I jogged. Nice and relaxed pace.

BENCH
155X5
155X5
155X5
155X4
155X3

DB SNATCHES
55X4
55X4
55X4
55X4
55X4
-Did these while waiting on the squat rack. I also learned that I am not confident to do the BB with weight yet. The lowest I can load is 65 lbs (10 lbs worth of clips + 10 lb bumper plates).

SQUAT
155X5
165X4
165X4
165X4
165X4
165X4
-The room was blazing hot. I sweat through my shirt by the time I started doing these. It was really annoying, almost annoying as having weak legs (but not quite). I NEED to squat more.

LANDMINES
80X10
80X10

Notes: Starving long before the workout. Going to eat and try to do some levering/chin ups at my apartment.

Late Night Training

Chin Ups
10 X BW
10 X BW
10 X BW

Sledge Hammer Levering

 

[Lug's Spear]

Rest day, but in honor of St. Patrick's day I will be posting some lovely ladies.

 

[DrBdan]

Rest day, but in honor of St. Patrick's day I will be posting some lovely ladies.

Very nice.

I've never checked out your log before but I see you're around my strength level (though I'm taller and heavier) *subscribes*

 

[Lug's Spear]

 

[Lug's Spear]

Very nice.

I've never checked out your log before but I see you're around my strength level (though I'm taller and heavier) *subscribes*

Thanks, I have seen your vids in the SnP Strongest Man thread and have used those as insperation for lifting.

 

[DrBdan]

Thanks, I have seen your vids in the SnP Strongest Man thread and have used those as insperation for lifting.

Really? I'm flattered :redface:

 

[Lug's Spear]

Really? I'm flattered :redface:

Hah, yeah you seem to be my competition :icon_chee

 

[Lug's Spear]

 

[Lug's Spear]

 

[Lug's Spear]

 

[10thpjj]

Ahhh Miss Gemma Atkinson, one of the brighter things about our country!

 

[10thpjj]

Thanks, I really like towel pull ups. At the end of every set my grip feels a lot more tight. I have no idea what I am doing diet wise, in fact it is pretty noobish. I would much appreciate any useful links to help me out :icon_chee I have skimmed the diet training discussion FAQ. I might need to do that again. Also, what is your opinion on the grapplers guide to dieting (I think that's the title of the book)?

Yeah the DS FAQ's are a really solid source of info. Site's such as marks daily apple have some good things on there too.

I'm pretty sure you would have seen the 7 habits if you've looked at the FAQ's, it's not perfect but it's a great template to get you started. . .

Here are 7 Basic habits that will Help you lose weight/generally just maintain a healthy diet! :

Habit 1: Eat every 2-3 hours.

*recent views and research PROVE that this is necessary. Losing weight is more about total calorific intake than nutrient timing. However, this habit is very useful from a self control point of view IMO, as eating every few hours will help to break the starvation and cravings between meals than if you was eating only every 6 hours for example.*

Habit 2: Eat complete, lean protein with each feeding opportunity.

*also now a slightly outdated view in the fact that protein has to be 'Lean' There is nothing wrong with fat, fat is your Friend, especially fats from animals. Don't believe the general consensus that saturated fat is bad and blah blah blah!


Habit 3: Eat vegetables with each feeding opportunity.

*sometimes not possible. however, the more the better when it comes to veggies, it doesn't have to be large amounts but this is just a good habit to get into! Veggies are a Vital staple of our diets, especially when you consider what we put our Central nervous system (CNS) through in training! the vitamins and minerals found in veggies will drastically improve your well being and aid recovery!*


Habit 4: Eat veggies/fruits with any meal. Eat "other carbs" only after exercise.

*again, see above point. . . Other carbs refers to items such as bread, pasta, rice etc. If your trying to lose weight ideally you want to keep these other carbs to PostWorkOut only, as they can help to aid in glycogen repletion and muscle recovery! however, Other carbs other than PWO aren't really necessary, as your carb intake will be more than met if your are consuming appropriate amounts of fruits and veggies! All as they will do is add to your caloric allowance and make you retain water weight. Also, too much carbs from these sources will turn into fat unless utilised!*


Habit 5: Eat healthy fats daily.

*VERY IMPORTANT! Fat is your friend! lots of Omega 3 fats and fats from fattier cuts of meat i.e. steaks, pork, eggs, fish etc. Fats help to regulate your bodies Hormone levels and massively aid in repair from training and general well being. Fats such as omega 3's are also naturally anti inflammatory which is a bonus for helping to heal up little bangs and niggly injuries. Couple that with the fact that fat accounts for roughly 70% of our energy expenditure, it is a pretty damn important nutrient that people avoid for all the WRONG reasons! Remember eating fat doesn't equal getting fat! (however, this isn't too say that eating tons of butter and grease is good for you either! MODERATION is key!)*


Habit 6: Don't drink beverages (soda, beer, etc.) with more than 0 calories.

*even 'diet' drinks! WATER is where it's at I'm afraid. Other Good things for fat loss: green tea andcoffee (don't sugar, use artificial sweetner) both have thermogenic effects and appetite suppressant effects!)*

Habit 7: Eat whole foods whenever possible.

*this just refers to eating real food over supplements whenever applicable! for obvious reasons certain supp's are great to have! Eg. Protein, multi vit's, fish oils etc. However, whole foods have a much better nutrient profile and bio availability that artificial supplements and therefore should always be chosen over supplements!*

Now don't take me wrong, I am far from an expert. However, I think that what I've wrote above is sound advice that if followed will help you IMMENSELY! :icon_chee

 

[Lug's Spear]

Thanks for taking to the time to post that! I think what I am missing mainly here is eating veggies with every meal. Do you keep good track of your caloric intake? It seems pretty tedious, but if it will help I might try recording that. And that Gemma, mmm hmmmm.

 

[10thpjj]

Thanks for taking to the time to post that! I think what I am missing mainly here is eating veggies with every meal. Do you keep good track of your caloric intake? It seems pretty tedious, but if it will help I might try recording that. And that Gemma, mmm hmmmm.

Veggies with every meal is an OTT recomendation to get people into good habits. However, if you only get veggies with lunch and dinner but get big size portions and a good variety you'll be golden. Like I said though, the every meal thing just gets people in the right thinking process.

Yes, when I have a comp/fight I track calories. Actually, I always track calories, it's just that when I don't have a fight etc. I'm not too fussed about what I eat requiring I get enough Protein and keep carbs relatively low (I don't deal with carbs well)

To be honest tracking calories can be a HUGE help, even if only for a short period of time, as you will start to learn the correct amounts/types of foods you should be eating and will be able to construct your diet to better suit your needs.

Caloric Needs - How to Calculate Your Caloric Needs - use that link to calcualte your BMR. Follow the online instructions and factor in a modifier and you will get a estimated number of calories you can consume to MAINTAIN that weight.

1 pound of fat is roughly 3,500 - 4,000 calories away. Let's call it 4,000 cals. divide by seven (the days in a week) and you get 571. This is calorie defecit that you subtract PER DAY from the number you got as your maintenance number of cals. Doing that and sticking to it will get you 1 lbs of fat loss per week! for more fat loss up the calorific deficit. - Obviously the bigger your deficit the greater the chance to go over it, as one seemingly small slip up on your diet will send your cals over your set deficit. The Key is to start slow!

As for tracking cals being a pain look at fitday.com - It has a create a custom food section. Takes about 15 minutes of sitting down and you can literally enter all of the foods that you eat regularly and get their nutrient breakdown. Doing this makes cal tracking SO much easier. Other than that, pretty much everything you eat will be able to be found through the search function on Fitday. Try to weigh foods as much as possible rather than using the generic 1 large apple, as their numbers sometimes seem a little suspect!

Hope that helps, feel free to PM me a diet and I'll give you some specific feedback!

 

[Lug's Spear]

That's some amazing info! Thanks man, I'm going to get on it. Do you have trouble maintaining your BF% for fighting?

Edit: Going to post the info so I don't lose it.

BMR

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

66 + (6.3 x 143 lbs) + (12.9 x 66 in) - (6.8 x 22 yrs)

= 66 + (900) + (851.4) - (149.6)

= (1817.4) - 149.6 = 1667.8

BMR = 1668 calories

so.... 1668 cals - 571 cals = 1097 cals per day

So I guess i can eat a carrot and drink some water?

 

[DrBdan]

That's some amazing info! Thanks man, I'm going to get on it. Do you have trouble maintaining your BF% for fighting?

Edit: Going to post the info so I don't lose it.

BMR

66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

66 + (6.3 x 143 lbs) + (12.9 x 66 in) - (6.8 x 22 yrs)

= 66 + (900) + (851.4) - (149.6)

= (1817.4) - 149.6 = 1667.8

BMR = 1668 calories

so.... 1668 cals - 571 cals = 1097 cals per day

So I guess i can eat a carrot and drink some water?

That's just your base rate for bodily functions it then needs to be adjusted for your activity level. According to that site if you exercise most days of the week you add 40% so 1668 x 1.4 = 2335. Then 2335 - 571 = 1764 calories to lose weight. It's not exact though so you have play around with it.

 

[Lug's Spear]

That's just your base rate for bodily functions it then needs to be adjusted for your activity level. According to that site if you exercise most days of the week you add 40% so 1668 x 1.4 = 2335. Then 2335 - 571 = 1764 calories to lose weight. It's not exact though so you have play around with it.

That makes more sense. Maybe I should read the whole thing through :redface: I'm going to re-read it. Thanks for catching that!

 

[DrBdan]

That makes more sense. Maybe I should read the whole thing through :redface: I'm going to re-read it. Thanks for catching that!

No prob, even though you're a smaller guy 1600 calories seemed really low.