Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Strongman is a whole new breed of training style. I went from training 6 days a week to 3-4max. As with anything new you try your metabolism thanks you, but so far it's been unlike any other training and my resting metabolic rate has consistently stayed higher than normal. The theory with training for an event is "start with warm-up weight and just do however many sets it takes to get up to contest weight". That's usually 5 sets of 1-5 reps max.
Here's the events we are doing in the Lighting Fitness Couples Strongman Competition.
Press Medley: 2 minute time limit- Circus DB 45/100, Axle 85/215, Log 100/220, Block 75/150
Deadlift Tag Team: 2 minute time 185/385 (One member goes at a time, partners must tag each other in when switching) Straps ok
Farmers Walk to Suitcase Carry: Women do Farmers walk 50 feet, male partner then does a suitcase (1 arm farmers walk) back 50 feet, running back for the other 50 feet. 120 (lbs each hand). One drop allowed
Yoke to Reverse Sled Pull: Men walk the yoke down and then get on a sled for the female partner to drag back 50 feet each. 550. One drop allowed
Stone Series:75/175, 95/195, 115/225, 135/240, 155/275. Tacky ok
-Girl loads stone then guy loads stone, girl loads, guy loads…When one member cannot lift the stone the team is done, Press medley works the same way, girl presses DB, guy presses DB, girl presses axle, guy presses axle...
I thought I wasn't doing enough and was mentally freaked out but with strongman you are working from 90%-110% of you contest weight. So when I add 10lbs. to something it usually takes me a few tries to get more than 1 rep. The biggest thing I've had to change is resting and monitoring that fine line between overtraining. I've been sleeping like a baby and eating like a horse;)
My Nutrition Program View My Full Nutrition Program
"The things I put in my mouth are more important than the things that come out
On Sunday's I make all my food and tupperwear them. "The things I put in my mouth are more important than the things that come out" - a lot of people say they eat healthy but every person's definition of healthy is different. I see alot of bodybuilders call it "Paleo-ish" but I like to call it a "Size" diet... I eat to gain size, not lose it and every diet has certain perimeters that specifically make it exclusively paleo, or keto, ect.
- Turkey Patties
- Grass Fed Beef
- Tri-tip Steak
- Turkey Tips
- Protein Powder
- Protein Pancake
- Scrambled Eggs
- Lobster (yea that's the same price as chicken in Boston)
- Fresh Seafood (no canned tuna for me)
- Shirataki noodles (rarely, maybe if I have a horrible craving and just need something to satiate my tastebuds)
- Ezekiel Bread
- Turkey Chili
- Brown Rice
- sweet potato
- Ziploc steamer bags are awesome! Steam red potatoes & spray with I can't believe it's not butter
- Steamed veggies: kale, spinach, swiss chard, broccoli,
- MCT oil
- Coconut Oil
- Almond Butter
- 2000 mg Fish Oil EPA,DHA
Here is a vague idea of how I eat:
Breakfast: 1c Fage greek yogurt, Ezekiel bread with Almond butter
Snack: 3 Bean-Turkey Chili , we juice so I'll drink 8oz carrot+beet+apple+kale
Lunch: steamed broccoli, Turkey patty, butternut squash
Pre-workout: sweet potato, & some source of protein.
Post-workout: 2 scoops protein, Vitargo
Dinner: Lean hamburger patty & 1/2 plate piled with veggies
Since I want to see more definition I am tapering calories down to 1500 and adding:
5 runs of Prowler: 45lb plate on each side, pushing 200 ft on turf
5 runs of Reverse Sled pull: 125lb loaded, pulling 200ft on turf (rest 45 seconds in between)
SOME PERSONAL RULES:
- Be considerate of your foods shelf life
- Grass-fed meat only (look into the fatty acid dilemma associated with inflammatory diseases)
- I've made one exception for dairy: Greek Yogurt or Cottage cheese occassionally
- Eat 1.5 grams of protein per pound of lean body mass
- Cook with coconut oil and spray EVO on foods (dont cook EVO)
There are very interesting reads about filler ingredients that UP a protein content in powders, but your body isn't able to process it as it's meant to be. I'm where I'm at because I read a lot of articles, make mistakes, experiment, and immersed myself in the "industry". I've come a long ways in the "nutrition" world but it didnt happen overnight. The only way it became feasible was slowly with small changes. I've had plenty of people write me and tell me they need to lose 15lbs and ask how to make it happen. Well you need to start YESTERDAY stop looking for a quick fix. clean your act up, find a plan and stick to it. Don't quit and if you do, don't complain. Find your strengths and emphasize how to use them to crush your weak points.
My Supplement Program View My Full Supplement Program
I've tried A LOT. I take a little
I'm not stuck to one brand. I think each brand has their "strengths" and weaknesses with supplements. I don't find many brands that have mastered each level of quality in every product.
These are my staples that I cycle:
Fish Oil - 2000mg EPA/DHA
Multi-Vitamin - Orange Triad, I like but I still get that nauseous feel from certain vitamins.
Vitargo - I take pre & post workouts. Usually I can't eat at least 1 hour before a workout but this carb can be taken 30 min before my workouts and it's awesome. I love the carb pump.
Digestive enzymes - I have an extremely sensitive stomach, even too much whey makes me upset.
Pre-workouts - I use Craze 2x a week, vitargo on leg days, and C4 from Cellucore.
My favorite protein: Graham Cracker
Extras - Triazole, Activate, Lean Xtreme