Double D Changes His Oil

Training Logs
1

So, I had kinda quick my old log a while ago. Been going through a lot of stress. Selling a house that wiped out much of my savings. Ridiculous pressure from VPs at work and too much travel keeping me away from home and my wife. All 3 of our cars broke. Then I started having health problems.

Basically, I went to the doctor about the vision problems and headaches, and got my cholesterol checked while they were drawing blood anyway and had a rude wake up call.

As background, when I first had my cholesterol checked I had a total of 360. I was somewhere around 300 LDL, 30 HDL, 125 triglycerides. I went on to a really strict standard â??lower your cholesterolâ?? diet (low saturated fat, low cholesterol, est) and over a year had my total down in the mid 200s with higher HDL.

Since then I have been adding back in saturated fats with each new article that comes out on their benefits. To the point I have been eating a very clean, but high saturated fat and cholesterol, diet. Farm eggs, grass-fed beef, no grains, fruits and veggies, est. I am much leaner and stronger than I had been, but getting my numbers back from Saturday (Sept. 15th) makes it not seem worth it.
Basic numbers (approximate from memory)
Total cholesterol 480
LDL 431
HDL 29
Triglycerides 135
BP 138/89
Everything else in the normal range.

This log is basically going to be dedicated more to diet and getting healthy than lifting, but Iâ??ll including lifting highlights. Plan to get retested in a month and see where I am and find out where I am on particle size.
Goal for next month:
LDL in the 300s
HDL in the 30s
Triglycerides in the 120s.

Methods:
Drop 20 pounds (weighed in at 220 on Saturday)
Lean meats and proteins only (skim milk, no real cheeses, est.)
Get back on Niacin
Plant sterols before meals with cholesterol
No more coffee
Fish oil
Cut back on my MCTs
Small glass of red wine every night (no other alcohol)
Focus on conditioning and steady state cardio in training and on â??offâ?? days
Get fiber with every meal

A lot of these methods are huge sacrifices. This is going to be tough to put size and strength second to health, but sitting in an MRI getting checked for arterial blockages to your brain at the age of 29 is pretty awesome motivation.

2

A little catch up on training:

Tuesday (the 18th) I got cleared to train. Brain MRI was normal, despite strenuous objections from my wife.

Long walk in the morning

ME bench
Reverse medium band bench, loose at the top
Worked up to 470x1

Seated back unsupported press
Worked up to 185x5

Ring flys

Weighted pull ups

Ring push ups

Ring rows

3

Wednesday the 19th

Bunch of upper body sled work

lying hand over hand delt raises
sled+0 x 2 trips

lying hand over hand lat pull downs
sled+45 x 2 trips

standing hand over hand rows
sled+45 x 2 trips

Standing front delt raises
sled+0 x 2 trips

Standing chest press
sled+45 x 2 trips

Band pull aparts x a bunch

Band dislocates x a bunch

4

Diet has been pretty similar since Saturday
So far today:
Morning:
Weighed in at 215.5 (-3.5 pounds)
1 pill hot rocks
Greens powder with a dash of MCTs
Black tea

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
400mg Sterols
Water
Chickfila chargrilled salad
Minus cheese and crotons
Add honey mustard dressing, hot sauce, extra grilled chicken breast
Went on a 20 minute walk

Afternoon:
Green tea
400mg Sterols
2 scoops whey + fiber
handful of almonds

5

I have low cholesterol but anyways the largest changes I have seen in my total cholesterol(from my blood donations over the years) have been from getting leaner(trying to hit 10% or a bit below) and implementing fish oil. They were at their highest when I tried to dirty bulk with plenty of simple carbohydrates. I still had beef, chicken, fish, eggs and dairy throughout the entire time although now I tend to minimize dairy other than cottage cheese and greek yogurt and eat chicken and fish a bit more often.

I think you will see the largest change in your cholesterol from the weight/fat loss.

What was your BW when you tested your cholesterol at mid 200s, 360 and 480(guessing 220 for this one)?

6

[quote]JoabSonOfZeruiah wrote:
What was your BW when you tested your cholesterol at mid 200s, 360 and 480(guessing 220 for this one)?[/quote]
360 was the first time I got it checked, I was probably 230-ish (25)
200s I had gotten down to 205-ish (26)
480 was this past Saturday and I was 219 (without jeans and shoes) but probably the leanest than I’ve been in all of this (now 29)

This has been over a 3 or 4 year period by the way.

7

[quote]DoubleDuce wrote:
Diet has been pretty similar since Saturday
So far today:
Morning:
Weighed in at 215.5 (-3.5 pounds)
1 pill hot rocks
Greens powder with a dash of MCTs
Black tea

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
400mg Sterols
Water
Chickfila chargrilled salad
Minus cheese and crotons
Add honey mustard dressing, hot sauce, extra grilled chicken breast
Went on a 20 minute walk

Afternoon:
Green tea
400mg Sterols
2 scoops whey + fiber
handful of almonds[/quote]

During workout:
half scoop whey + 60g dextrose + creatine

Training:
DE Box squat to an 11" box
225 + doubled minis 10x2

High rep legs extensions and curls

Ab fall outs

Got a pretty good headache so I cut out some stuff, but felt fast and strong.

Dinner:
400mg plant sterols
2 bison dogs + bunch of catsoup
7 egg whites 1 yolk
glass of milk

small glass of wine

Bed:
2 scoops whey + fiber in milk
handful of walnuts
fish oil
Mineral support
resveratrol

8

How fast do you plan on dropping weight?

9

[quote]JoabSonOfZeruiah wrote:
How fast do you plan on dropping weight?[/quote]

pretty quick. weighed in at 214.5 this morning. Rather just do it and get it over with.

10

9/21
Morning:
1 pill hot rocks
Greens powder with a dash of MCTs
Black tea

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
400mg Sterols
Water
Chicken breast
Turkey
Almonds
Went on a 20 minute walk

Afternoon:
Green tea
400mg Sterols
2 scoops whey + fiber
handful of almonds

During workout:
10 grams BCAAs

Training:
Sled pulls +90 x 4 trips
Push +0 x 2 trips
Backwards pull +45 x 2 trips

Afterward
half scoop whey + 60g dextrose + creatine

Dinner:
Ckicken breast
Sugar grits
glass of milk

small glass of wine

Bed:
2 scoops whey + fiber in milk
handful of walnuts
fish oil
Mineral support
resveratrol

11

9/22
Morning:
weighed in at 214.5 (-4.5)
1 pill hot rocks
Greens powder with a dash of MCTs
Black tea

30 minute walk

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
Water
10 eggwhites with veggies and smoked salmon
bunch of greens

Afternoon:
energy drink
mixed nuts
1 scoop protien

Training:
DE bench
225 + mini bands 12x2
225x24 without bands
delt raises
band pull aparts

Post workout:
1 scoop whey
60g dextrose

12

[quote]DoubleDuce wrote:
9/22
Morning:
weighed in at 214.5 (-4.5)
1 pill hot rocks
Greens powder with a dash of MCTs
Black tea

30 minute walk

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
Water
10 eggwhites with veggies and smoked salmon
bunch of greens

Afternoon:
energy drink
mixed nuts
1 scoop protien

Training:
DE bench
225 + mini bands 12x2
225x24 without bands
delt raises
band pull aparts

Post workout:
1 scoop whey
60g dextrose[/quote]

Got a rolling pin massage from my wife. awesome…

Dinner:
chicken breast in marinara sauce
bunch of milk

wine

Bed:
2 scoops whey + fiber
Almonds

13

9/23
Morning:
1 pill hot rocks
Black tea with MCTs

40 minute walk

Greens powder

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
unsweet tea
turkey salad with olive oil
Curcumin

Still having pretty good headaches, we’ll see if the curcumin helps. I also just went and loaded up on proteins. hydrolyzed casein, whey isolate and casein all pretty much saturated fat and cholesterol free. One good side effect of the whole deal is that my wife is good with me buying any supplements i want if it’s better for me.

14

I feel you on this health stuff. I’ve never had health problems, but with a family history of high blood pressure and heart disease, I don’t know how much longer I want to keep my body weight up around 280 pounds. For my height, to be competitive I should be much heavier but I just can’t justify it anymore.

Best of luck, sir.

15

[quote]DoubleDuce wrote:
9/23
Morning:
1 pill hot rocks
Black tea with MCTs

40 minute walk

Greens powder

10AM:
400mg Sterols
2 scoops whey + fiber
500mg niacin

Lunch:
unsweet tea
turkey salad with olive oil
Curcumin

Still having pretty good headaches, we’ll see if the curcumin helps. I also just went and loaded up on proteins. hydrolyzed casein, whey isolate and casein all pretty much saturated fat and cholesterol free. One good side effect of the whole deal is that my wife is good with me buying any supplements i want if it’s better for me.[/quote]

before/during workout:
20g hydrolysed casein

Training:
Bunch of light:
push ups
dips
rack rows
pull ups
lateral raises

Post workout:
1 scoop whey + 60g dextrose + creatine

Dinner:
Bunch of awesome homemade fish tacos
Milk

small glass of wine

Bed:
2 scoops casein
fish oil
Mineral support
resveratrol

16

[quote]frankjl wrote:
I feel you on this health stuff. I’ve never had health problems, but with a family history of high blood pressure and heart disease, I don’t know how much longer I want to keep my body weight up around 280 pounds. For my height, to be competitive I should be much heavier but I just can’t justify it anymore.

Best of luck, sir.[/quote]

If I can’t be big and strong, I might as well look good naked. I’m going for the brad pit fight club look.

Priorities change the older you get.

17

9/24
Morning:
1 pill hot rocks
Black tea with MCTs
Greens powder

10AM:
1 scoop whey + 1 scoop casein
500mg niacin

Lunch:
1.5 chicken breasts
Curcumin

afternoon:
1 scoop whey + 1 scoop casein
Black tea
20 minute walk

before/during workout:
30g hydrolysed casein + 60g dextrose + creatine

Training:
Rev band deads loose at the top worked up to a pretty easy 615
good morning up to 315x6
leg extensions

Dinner:
home made chicken tenders

small glass of wine

Bed:
2 scoops casein
fish oil
Mineral support
resveratrol
2 glasses of milk

18

9/25
Morning:

Weight: 213.8 (-5.2 pounds)

1 pill hot rocks
Greens powder with a dash of MCTs
Black tea

10AM:
1 scoop whey + 1 scoop casein
500mg niacin

Lunch:
Water
curcumin
Rest of the chicken tenders
Went on a 20 minute walk

Afternoon:
1 scoop whey + 1 scoop casein
handful of almonds

Dinner:
400mg sterols
Chicken sandwich
glass of milk

small glass of wine

Bed:
small glass of wine
1 bison dog
Big salad
fish oil
Mineral support
resveratrol

Dinner was at the hospital during the first class of my EMR certification. There was almost nothing available. I’ll be bringing food from now on. It’s also why there wasn’t any training.

19

Diets been okay past couple of days. Stomach has been upset and haven’t felt much like eating. Probably due to the drastic changes I’ve made to my diet. For now I’m sticking to shakes till after training.

Training 9/26:
Incline bench
Hit 315x1
Then 325x1 ish. It went up, but it was ugly. I then missed the rack on the left side re-racking it and managed to get my head of the way, but tweaked my left shoulder. Didn’t feel anything until the next day though so I finished the workout.
DB lateral raises 5x10
Db fly/press burn out
1.2 million pull ups

I think I’m going to lay off the heavy incline unless I have a spotter.

20

9/28
Morning:
MCTs
Greens

10:
1 scoop casein 1 scoop whey 500mg niacin

12:
1 scoop casein 1 scoop whey
25 minute walk

4:
1 scoop casein 1 scoop whey

Before and during workout:
30g hydro 60g dextrose

Training
DE squat
double monster minis 225 4x2
double monster minis 185 4x2
deads 315 8x1
single legs squats
leg extensions
leg curls

Dinner:
bunch of salmon and veggies

PB and J on ezekiel bread
glass of milk

2 scoops casein