Hey old guys, I'm joining the club, recently turned 36 and decided to keep a new log over here.
About me, some of you know me some don't, over the last 3 years here I've gone from super fat guy (288lbs) to skinny fat (214lbs) weak as hell to pudgy stonger guy still weak for T-Nation.
I'm currently sitting at 238lbs way fatter than I want to be but haven't had the dedication/reason to get down to teen % body fat.
I made the mistake of signing up for the Warrior Dash at the end of July with some younger co-workers and I do not want to be the old guy who finishes last. I've never in life ran more than a mile and it sucks now more than ever but I will not finish last.
My plan is to get down around 200lbs buy the end of July and run this race for us old has beens while hopefully keeping my strength levels at or above current levels.
Now for some numbers:
Rack pull from mid shin: 455+
I have been running 5/3/1 for a while and will continue to do so through out. For the last few months I've been posting my lifts in the BOI and will continue putting that part of my log over there as well as here but this log will also contain my diet and cardio for the day.
I am working around some injuries and structural problems, like most of you guys so I will have to take those into account but will keep my crying to a minimum.
My diet will be low carb but I'm going to start out carb cycling, PWO Surge Recovery, however if I don't see the results I want (2lbs a week) then I will dump it. For now I'm going to shoot for the theoretical basil metabolic rate calories provided by Fitday.com of 3665 and go from there.
Conditioning/race training all fasted am sessions:
Monday- walk 30-45min 10* incline between 3.5-4mph (squat day no running)
Tuesday- run 5* incline 5.5-6mph 1+miles (working up to 3.1 miles eventually)
Wednesday- same as Tuesday and/or weather permitting outside conditioning(no lifiting)
Thursday- walk 30-45min 10* incline between 3.5-4mph (pulling in the evening)
Friday- run 5* incline 5.5-6mph 1+miles (working up to 3.1 miles eventually)
Saturday and Sunday- misc conditioning, what ever life allows.
My basic diet through the week looks the same:
5am-wake up coffee, cream no sugar
7am- protein shake 75g's (don't usually have time to make real food during the week)
9:30am- 8oz fish, 1 serving almonds
12:30pm- 8oz chicken and veg
3pm- 8oz fish, 1 serving almonds
6pm- PWO Surge (for now)
7:30pm- meat and veg
9pm- 2tbsp natural PB and 25's protein (this may go also, depending)
So there you have it, feel free to let me know how stupid or on track I am. I've never been this old before so my training ideas may not be suited for my old body, still learning every day.