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Calebsmittys 1-Andro Run

snagencyV2.0 said:
we all know where i sit on the issue of dairy :)

no grown man should be drinking milk from a cow
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Ageeed not a child, my son did not drink milk and I've never seen such strong bones and joints. He was a beast when he was ballin...
 
Wow, so much to comment on that I forgot what I wanted to say. Diet wise yeah the lawyers that came up with the food pyramid should be bitch slapped. I like Myfitnesspal as a diet tracker but if you let them set up your diet it is like 65-70% carbs. I can't even entertain that idea... I have type 2 diabetes running rampant in my family...
 
Well Kleen if you keep resistance training on your life you should be fine. I'm waiting to see how long it takes doctors to realize the importance on resistance training for diabetics.
 
DreamWeaver said:
Ageeed not a child, my son did not drink milk and I've never seen such strong bones and joints. He was a beast when he was ballin...
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yes
i've said it before, but ponder..

humans are the ONLY species that drink milk into adulthood
we are also the only species that drinks the milk of another animal

uggh, i'll take almond or coconut milk thank you very much
 
Yeah I tend to toggle my insulin to create anabolism. One major shot a day is not going to cause me a problem if I keep levels low - normal the rest of the day.
 
Lats and traps today

Decided to go hard and fast today all sets with less than a minute rest.

Smith machine dead stop row 8x8-10 changing grip every few
Chin up 2x5
One arm cable row 4x8-10
Hammer strength high row FST7

Hammer strength shrug started with 4 plates a side worked down doing strip sets. (4 plates dropped a plate for superset until I got to one plate)
DB shrugs 3 sec hold 3x10
Smith machine shrugs giant set of 40 reps

Another great workout. My go to work Pre work out. Left over coffee mixed with my chocolate protein did the trick.
 
Beasting Baby!
 
Shoulders and bis

Standing press worked up to 185x5 today. 1 rep PR
Standing over/under press with 95 lbs. these set my shoulders on fire
Defranco shoulder saver routine 3 sets
Rear laterals 3x10-12

Hammer pinwheel curl 3x8(60s), 1x6(65)
Standing alternating DB curl w/40s lost track how many sets
Just started dropping weight and tryin to pump up the bicep the rest I the time

I hate training biceps. Such a weak muscle.
 
185 is no joke on standing press, I have not been able to hit that for years. Fuggin shoulders :(
 
185x5..movin on up the ladder..yeahh buddy :)

~2300cals on off day eh - you going for some fat-loss now?

trying to get a feel for your goals..
 
Well I wanted to eat more. Had a late meeting with umpires. Went to a restaurant and power went out right before I was going to order.

I am attempting to lean out slowly. I'm already bulked up. Trying to keep calories just south of 3000 and Carbs below 300. I figured on my off day I would keep carbs down to ~100g. On Saturday I might do a good refeed. My strength has improved since tracking my macros and getting more carbs in.
 
okay gotchya, as i was thinking
3k might be a tad low, you're a big guy..
for comparison, i have moved my minimum cal threshhold to 3k (and may yet have to go to 3250), as i have noticed recently too drastic comp/weight reaction to my 2850 days
for comparison, my high/active days are sitting at 4250 (and i may yet bump those up!)..
and - i am sitting @202lbs upon rising, pretty lean

2300cals tho, mmm dunno man, seems way to low for you, imo
no problem with the 100g carb low-activity day, just bump protein and (maybe) fats, more cals overall..
my .02
 
Thanks...i have been trying. I've been so used to the way I eat. And probably not getting enough cals has been a common theme. That is why I am tracking them. Have gotten better at getting extra cals during the day that I wasn't getting before. I keep forgetting to take my coconut oil to work to drink with my coffee. It is a huge help. Also like to spike my protein with coffee and olive oil. Again....thanks for the critique. It really helps. I have taken your previous advice as well. I appreciate the help.
 
My basic level would be around 2300 then I add in my activity on top of that which has me at around an average of 3200 depending on how much activity I add. This is about maintenance for me. When I want to lose some I just adjust my basic numbers slightly. My spreadsheet automatically adjusts al the numbers.
 
right DW - 2300 w/o activity for you (slower metabolism than i), and you at <200lbs..we are on the same page here..
caleb @235, and tho younger than me i will still prolly surmise slower metabolsim than me :D
my metabolism is just outrageous, ever since i began manipulating hormones on fairly low level, my set-point has increased in a hyooge way..
is really quite amazing (had me worried for awhile in fact LOL) :paranoid:
even in pct, i remain on fire -- and maintenance needs to continually be adjusted for me

these spreadsheets seem to be helpful tool for you guys, tho i have never used one myself..simply self-monitoring and paying very close attention to the changes in my body
 
snagencyV2.0 said:
right DW - 2300 w/o activity for you (slower metabolism than i), and you at <200lbs..we are on the same page here..
caleb @235, and tho younger than me i will still prolly surmise slower metabolsim than me :D
my metabolism is just outrageous, ever since i began manipulating hormones on faily low level, my set-point has increased in a hyooge way..
is really quite amazing (had me worried for awhile in fact LOL) :paranoid:
even in pct, i remain on fire -- and maintenance needs to continually be adjusted for me

these spreadsheets seem to be helpful tool for you guys, tho i have never used one myself..simply self-monitoring and paying very close attention to the changes in my body
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Yah it's amazing what I have been able to do, I have created my own spreadsheet that tracks my weekly intake then tells me how much I have left for my refeed day. I just put in my basic rate and update my intake and activity on a daily basis and it calculates how much I have on top of what I can eat for that day. If I still have left over cals or overdo it on my refeed I just carry that deficit or surplus over into the next week and it automatically makes the adjustments. I have only done it in a basic spreadsheet but I can use analytics software to creat all kinds of wild stuff. I have calculations that alter the reslults and then adjust the factors till have a correct number based on results. That's like chaos theory, it doesn't matter of the numbers are all right but it is the fact that you have the right amounts in the end. That's how analytics works. It's amazing how accurate you can get a plan to work.

The spreadsheet is mickey mouse, some day I will develop a database of analytical properties that will be simple for anyone to use and tell them exactly what they need to do to get to their goals. You will be able to track macros based on results, you will have optimum levels and that becomes your plan but you will be able to tweak it on a daily basis so even you will be able to benefit. Analytics are all about agility and flexibility that's why the more variables the greater chances of accuracy. I love this stuff, it doesn't matter if you are right about your assuptions but it will eventually give you the correct assumptions. This is the wave of modern thinking that will take us into the future.
 
wow..another thread today in which i state - i feel so old-fashioned :lol:

ahh, bottom line is whatever works for you eh?
truly does sound crazy how you describe it, but i cannot fathom working my own variables/shuffling into any preset algorithmic equations
just mind-boggling, to imagine
 
This might be a bit confusing so I will use a very simple scenario that I am using right now. 1 have a calories allowed on workout days and cals allowed on burn days. I have one factor a valid activity factor and that factor is the percentage of my activity that actually is added to my diet based on the calories I have burned. Right now the factor is .8 or 80%. Now I have been able to matain my weight exactly almost using these 3 criteria.

Whose to say though that the factor is right or the percieved calories are. I could certainly come up with the same answer by increasing the factor and decreasing my base amonts right. Which is right ? Let me tell you the answer ...


It doesn't fuggin Matter!! I have a spreadsheet that tells me exactly what the fug to do to maintain my fuggin weight. Now think if I started taking body comp measurement and monitoring my macros and added more factors. I could do the same for precise body compositon criteria I could add factors for what I am cycling what supps I was fuggin using. This if fuggin money baby!!!!
 
snagencyV2.0 said:
wow..another thread today in which i state - i feel so old-fashioned :lol:

ahh, bottom line is whatever works for you eh?
truly does sound crazy how you describe it, but i cannot fathom working my own variables/shuffling into any preset algorithmic equations
just mind-boggling, to imagine
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Yah that's where the progaming comes in. I have to make it so the instructions for using it make it easy for people to do it. I create the factors you just play wtih them till you get things right. The key is to be able to display enough factors to ensure accuracy. It's all on me not to worry...
 
:blink:

ahaaa, okay..diffrent strokes/diffrent folks, and certainly makes it sound easy my friend
me - i don't want a computer to tell me what i need to do. that way, would just seem to take the fun out of it, and (to me) seems like you would lose the intuitive factor of knowing & understanding your body..(of course, the flip side is that, if you don't already know your body, what you describe perhaps would be useful tool in figuring out your BMR and things of that nature, and adjustments from there)

we just come at it from diffrent angles and schools of thought, is all

i started way back in the day, taking basic X amount of cals/lb of bw, and monitored bw..
then, i distinguised from just X amount of cals, to those same # of cals - but different macro constructions..
lastly of course (i'm making this very generic indeed and only discussing BMR arena right now, not considering factors such as varying activity etc..whole lot to this actually) - i distinguished the difference with same #s in previous parameters -- only i monitored micronutrient construction of those macros, and of course that left me with a whole new understanding from what i had learned previously..
and all that was just to figure out bmr! :aargh: then i next had to figure how account for activity..

i dunno man, it was very long process (in fact i still learn), but half of the enjoyment of figuring out how to model my composition & growth, was the journey itself, learning and self-discovery. the human component, if you will
i can honestly say, had i not learned very basic stuff about myself first, i would not have the understanding i feel i have today of nutrutional factors in general

:shrug:

i can certainly see application for what you describe..just hard to teach an old dog new tricks sometimes
 
oh doug (sry caleb blowing up your thread, wait til you get back and see this huh? lol) - the other thing is, i don't really have too much variation in my diet, on a general scale. i mean for the most part, i eat from a certain set of choices within food groups and don't stray too often
so, i been doing this long enuff that i can look at a plate of my foods and, knowing portions i've used, i already know how many cals (and breakdown of those cals) i am ingesting. if i'm keeping track (like i am currently) i simply write the # on a dry erase board i have on my fridge, and boom there's my total for the day
so again, context is everything here - i'm not the average guy when it comes to eating, pretty simple :D

it's funny tho - on rare occasions when i am eating out, in my head (it's subconscious!) i am tabulating and guesstimating the cals i am eating, and just roughly pegging what i think macros are (of course this is very hard to do - esp with fats at some places)..i am always thinking about the number of calories i am consuming, even on cheat meals/days..it's just how my mind works!

what i will say about these "menu calorie charts" at some of these fast-food places tho..WOW
if you are relying on those things to be accurate -- especially in the macro breakdown department -- you have already lost the battle. :rolleyes:
those things are FAR from accurate
 
Fast and furious today

Today is usually my deadlift day. I've decided to cycle deadlift to every other week. This week I did good morning in their place.

Worked up to 255x5. Form started to breakdown so I dropped down to 185x8 then again 135x10. Got a good back and hip pump and hams feeling a good stretch.
Leg curls 66x20,88x15,100x10,120x5. Then dropped down doing partials. 40 total partial reps. Hams were burning
DB stiff DL 60x10x3, strict form no knee bend, great stretch

25 min HIIT on treadmill
 
One perk about living in Deep South Texas.

Screaming hot salsa
 

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I look much younger today with a trimmed beard. Every time I shave and let it grow back the grey creeps in heavier. I found a few grey chest hairs to. Good thing I keep it trimmed.
 
calebsmitty said:
Every time I shave and let it grow back the grey creeps in heavier. I found a few grey chest hairs to.
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oh i'm not even hearing that shyte man :thumbsdown:
i popped my first gray when i was a friggin teenager
was just a stress gray, but man they came on strong in my 30s..beard is all flecked with gray if i let grow, chin almost solid now
but i think i'll be one of those guys that gets the perfect amount of gray/dark mix on my head and then it'll stop, and looks wise and sexy :yup:

:lol:
 
Little update.

After 5 hours Friday and 4 hours Saturday of baseball practice. Hitting fungo and throwing 300+ pitches I am still recovering. I had planned on training today but my back is still cramping and sore and feet are killing me. I have decided to be lazy and recover today. Using time to research my training for the foreseeable future. Stuck between gaining mass and leaning out.

Diet yesterday sucked. Started off ok with 4 free range eggs at 7:30 and didn't eat again till 2:30. ( at practice). Had pasta and stir fry for dinner. No where near my macro goals. Back on track today.
 
Yeah. Have what we call a cage diet. 2 sacs, 2 drags, 2slash, 2 hit n run, 3 ground ball or line drive, 3 positive count, 3 2 strike count. And I'm kind of wild. About 20 players.
 
In the past I just scaled back my 531 to three days a week. And on Sunday I would squat and deadlift together. This is one option. But I want to get more metabolic training done.

At the moment my options are
531 for main movement and metabolic/circuit training for accessories
Just stick to 531 and 1 or 2 accessory movements high volume, (3 days a week and possibly 4 when a day opens up)
Find a circuit program ala Kleen, for 3-4 days a week.

My goal is to get in and out of the gym in an hour or less, except on Sunday.

I havn't been following 531, but just working up to near my 3 RM. I would like to continue to incorporate strength in my program. I am toying with the idea of taking the next month off from this form of training. Thinking of taking this month as a change of pace and getting back to my normal routine in March when the season gets a little more predictable. Ive been researching different metabolic training programs but have not found one I love yet.

Any suggestions or criticism?
 
calebsmitty said:
In the past I just scaled back my 531 to three days a week. And on Sunday I would squat and deadlift together. This is one option. But I want to get more metabolic training done.

At the moment my options are
531 for main movement and metabolic/circuit training for accessories
Just stick to 531 and 1 or 2 accessory movements high volume, (3 days a week and possibly 4 when a day opens up)
Find a circuit program ala Kleen, for 3-4 days a week.

My goal is to get in and out of the gym in an hour or less, except on Sunday.

I havn't been following 531, but just working up to near my 3 RM. I would like to continue to incorporate strength in my program. I am toying with the idea of taking the next month off from this form of training. Thinking of taking this month as a change of pace and getting back to my normal routine in March when the season gets a little more predictable. Ive been researching different metabolic training programs but have not found one I love yet.

Any suggestions or criticism?
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I do the power training a couple sessions a year but I prefer the bodybuilding style. I like full body routines like HST or Chis's Warrior workouts.
 
Yeah I'm a leaning toward that for at least the next month. I have been making significant progress in my weights the last few months but I feel the need to back off for a little while. I feel the metabolic training would help improve my work capacity and lean me out as well.
 
calebsmitty said:
Yeah I'm a leaning toward that for at least the next month. I have been making significant progress in my weights the last few months but I feel the need to back off for a little while. I feel the metabolic training would help improve my work capacity and lean me out as well.
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I agree, either would be fine for you Chris's is more fun, You do a warm up a working set then a working set with a double drop. One exercise per body part 3 times a week. That't it. Oh be progressive, start at around 60% then work you way back to 95% or so depending on how strong you get at the exercises. Some may exceed your former 100% if you feel the urge. Big pump lots of fun.
 
^ What he said, and damn 300 pitches no doubt you need some recovery.
 
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