Free Zone Diet Information Site

Starting weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Ending weight: 188.5 pounds @ 19% bodyfat, lean mass 153#

Very satisfied with this, although based on my careful tracking this week, using FitDay, in the last six days I have created a caloric deficit of 9000 calories. This would suggest losing 2.5 pounds, not 5 as is the case, so I believe the breakdown of weight loss is as follows:

2.25 pounds: bodyfat
0.25 pounds: muscle
2.50 pounds: water

Those are absolutely stellar results and are exactly in line with Dr. DiPasqules claim that this diet will yield losses of 90% bodyfat 10% muscle mass, along with significant water weight in the first few weeks. This is doubly impressive as I had 200 g of carb yesterday in the loading phase, and experienced no bloat, suggesting I'm still strongly in fat-burning mode. In addition, I am continuing to perform at a high level in both strength and Metcon workouts.

Finally, my waist went from 37.25 to 36.0, and since my hip is 38 inches, this gives me a ratio of .94, in the healthy range. I realized recently that I don't hold the dangerous kind of abdominal fat. Even at my present, quite fat, body comp, I can see my upper abs. I am, however cursed with holding large amounts of fat on the hips: "love handles", measurement at the bellybutton is 38 inches. As I have written here before, even at 10.5% bodyfat, I still have them: I can have a six-pack and love handles at the same time. I am more determined than ever to get to a healthy body comp and investigate cosmetic surgery options, and the haters can go f themselves.

Food:

Calories 1850
Protein 175
Carb 45
Protein 105
Negative Calorie Balance 1450

Workout:

OHS 15-5-5-5

110-155-155-155

Bench Press 5-5-5

210-210-210(fail 4, nearly tore pec, scary)

Climbed 11a!

Today I did the carb-up phase, but did not go nuts. I ate more like I would on a normal "Zone" day. I did have a few plain pancakes for breakfast, but they turned out not to be much of a high-carb source, according to FitDay. Oh, well, I can't have more for a month unless I make them myself as I am starting the CFEB 30-Day No Sugar Challenge at Midnight. Along those lines I finished my TJ's hot sauce that I was surprised to see had sugar in it, as well as some TJ's Frozen Broccoli/Water Chestnut with Sauce that has a bunch of sugar as well. I also had some low-carb ice cream-ish thing with berries and granola.

Calories: 2250
Protein: 150
Carb: 195
Fat: 90
Negative Calorie Balance: 950

Workout:

(Unplanned)
Firebreather's WOD from CFEB

For Time:
100 Kettlebell Swings 2.0P
7:11

Brutal.

No workout today, lots of coaching. I felt really good, but I overdid it on carbs, almost all from vegetable sources though. 65 g, should really keep it to 50 g.

Food:

Calories 1650
Protein 173
Carb 65
Fat 80
Negative Calorie Balance 1500

I was extremely hungry last night: my last mini-meal of green beans, Gouda and one egg I obsessed over like a castaway looking at dwindling rations. It was hard to sleep. I woke up today quite tired, and feared I was over-trained/under-recovered/underfed. After a healthy dose of Coffee, I felt better and after my first client I worked out.

Workout:

Hang Power Clean 3-3-3

155-155-155

Back Squat 5-5-5

265-265-265

Deadlift 1-1-5

385-405(fail)-370

Deadlifts were ugly and at the limit. It's weird that I can pull 370x5 which would be predictive of a 416 DL, but I just cannot get 405 past my knee. It might be mental. I'm just going to start putting 5 pounds on the 1RM and I should hit it in one month with any luck. I did hit all my other targets though. I forgot to do the rack-pulls.

Food:

Calories 1870
Protein 220
Carb 46
Fat 88
Negative Calorie Balance 1400

This is pretty awesome, on this scheme I am certainly losing bodyfat and getting stronger at the same time, it is hard to know how long this might last though.

Since I have done Atkins recently with a disastrous rebound effect: 180>171>195, I do have an idea of what I can tolerate carb-wise. 30 grams a day is going to leave me in a weakened condition, 50 will keep me in mild ketosis without the punishing effect of ultra-low carb, especially as I am on a fairly severe hypocaloric regimen.

Workout:

5 miles Biking HUGE hills, fixed gear

WOD

"2009"

1 200m run uphill
1 200m run downhill
20 sit-ups
10 push-ups
9 burpees, collect token

5 rounds in 19:11

5 miles Biking hills, fixed gear

Food:

Protein 158
Carb 49
Fat 106

Calories: EXACTLY 1801!
Negative calorie balance = 1900

It will be interesting to see how the lifting goes tomorrow: If I cannot improve I might start drinking a "Blue Thunder" during/after lifting sessions (35 g carb .5 maltodextrin/.5 sugar; 35 gram protein. Hopefully this will not be neccessary.

Workout:

New Years Midnight 5K

Protein 186 g
Carb 45 g
Fat 102 g

Calories 1800
Negative Calorie Balance = 1100

Workout:

Run 2 miles

No-Pull-Up "Angie"

100 Push-up
100 Sit-Up
100 Squat

15:56

Calories: 1800
Protein: 155 g
Carb 35 g
Fat 115 g

Negative calorie balance = 1000

This was surprisingly easy. Unlike Atkins (10 g carb) this allows you to eat a pound of vegetables, and, therefore, is non-gross.

I made a 10-pound jump on the OHS today instead of the 5 I had planned. Sweet!

Overhead Squat 15-5-5-5

105-150-150-150

Bench Press

205-205-205

All fairly solid. Also, while I ate and drank too much (holidays) and gained weight, most of it seems to be muscle: I'm at 194 pounds at 18% bodyfat according to my scale, which would put me at nearly 160 pounds of muscle mass, which was my one-year goal. This means I still have a chance to be 11% bodyfat at the games with a lean mass of 160 and a bodyweight of 177. I got a different reading (24%!!) later in the day, so let's say 21% with lean mass of 153. Not so awesome. Feh.

I picked up Mario DiPasquale's Metabolic Diet (312 pages!)

Also a CFT of 1000 looks not too far off, maybe 6-8 weeks.

the 225 squat clean looks far away and 3-4 minute Fran seems almost unimaginable, but If I can manage to keep the strength gains and lean out who knows?

I have wanted to try this for a while, it looks promising.

This is the first time I have put my "Simple 3x5 for CrossFitters" to a personal test. It is working even better than expected.

Back Squat 5-5-5

260-260-260

Deadlift 1x5

365: this just flew up, it was so much easier than last week.

Deadlift from bottom pin of high-pin rack 1x5

495 (very hard)


Hang Power Clean 3-3-3

150-150-150

These lifts are predictive of a 1RM of:

Back Squat 295#

Deadlift 411#

I tried 400# at the end and it did seem like I could have pulled it fairly easily if I was fresh (I gave up on it, it did not seem safe).

Oh, and, funny story?

I have been pissed for a year and a half that I never got 400# on my last serious strength cycle. I was talking to Tom about it and pointed to the weight (8 plates) and said that is the most I have ever pulled, I was pissed I never got 400#. And Tom is like, um, Dude, that's 405#! DOH! So I did get it, and then I hurt my back trying to pull 410# (which I thought was 400. Double Duh, but I'm pleased that I have, in fact, pulled a 400 DL.

a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://stevesclub.typepad.com/IMG_2312RE.jpg"img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 323px; height: 243px;" src="http://stevesclub.typepad.com/IMG_2312RE.jpg" border="0" alt="" //abr /br clear=leftbr /br /I contacted the maker of the awesome a href="http://paleokits.bigcartel.com/"Paleokit/a. It turns out it is Steve Liberati the owner of a href="http://stevesclub.typepad.com/"Steve's Club/a. If you don't know what this is, check it out a href="http://stevesclub.typepad.com/"here/a. He is setting up an affiliate program and I plan on joining.br /br /Workout:br /br /5 Rounds For Time:br /br /Back Squat 135#, 15 repsbr /Deadlift 185#, 15 repsbr /br /Time: 18:14br /br /I created this one, and it is only OK, very hard on the low back which makes it hard to really get roaring. I'm going to play around with this one, it has potential.br /br /Protein: 170 gbr /Carb: 65 gbr /br /Negative Calorie Balance = 600