After 20 days of the slow recomp

After 20 days of the slow recomp

Hey guys,
This the next few photos are of my 20 days after I started the slow-body recomposition. As you can see there is hardly any progress both in muscle gains and fat loss, but I certainly feel like I weigh 7 pounds lighter and all my lifts have increased pretty greatly (from virtually nothing, albeit)

These photos will be the STARTING BLOCK for the next 12 week cut. Lets do this folks!

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Editted workout Plan (TRUE RPT)

Hey guys,

I wanted to make another post regarding my failure to properly understand the “pyramid” part of the RPT workout. I originally had it so my workset was 5 repetitions along with my 2 post-work sets. below is a modified set where I’ll be deloading the post-work sets independently of the workset while increasing the repetitions.

Bike warmup ~5 minutes followed by dynamic stretching

Monday – Deadlift (205) / Chinups (no weight) (6×2 – two times) / Barbell Bicep curl (55) / Forearm curls / Scapular retraction (to improve deadlift posture) / and 2-arm squatted rows (____)

Wednesday – Bench Press (145) / Overhead (OVH) press (75)/ Barbell Calf Raises( ___) / Core – plank/6inches

Friday – Squats (185) / Tricep Dips (10×2) / Bosu stability training / adductor muscles / Core – plank/6inches

Please make note that the weighted values are my “work set” numbers meaning I peak off and do a build-up through warmups reaching 85% then I do 4-6×1 @ work / 6-8 x 1 @ workset-10% / 8-10 x 1 @ workset-25%.
[NOTE: between warmup and WORKSET I’ll be doing 3:00minute rest, 2 minute wrest between WORKSET and post-work set 1, and 3 minutes before post-work set 2]

For example: My bench press work set is 145 pounds. therefore I do the following:
Bar(45)@5×5 / (65)@6×1 / (95)@4×1 / (If i want – 95)@2×1 just to warm my nervous system up / Workset (145) @4-6×1 / Strip1 (135) @ 6-8×1 / Strip 2 (115) @8-10×1 (Depending on how I feel I might try to burn out here)

10-15 minute cardio cooldown followed by a foam roll or static stretching

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My current workout

Hey guys I just wanted to post what my current workout regiment is along with the weights I’ll be using with the lifts.

For a little background with why my workouts look so short please see this article about RPT (Reverse pyramid style training). The purpose of RPT is to work all the major muscles through compound exercises while focusing heavily on the core. I know for years I did crunches, planks, V-ups, you name it and I could probably out-rep a bunch of athletes… but my abs just didnt get anywhere so I wanted to try this. That article covers a lot of good information regarding the purpose of doing the lifts.

Here we go!

Bike warmup ~5 minutes followed by dynamic stretching

Monday – Deadlift (205) / Chinups (no weight) (6×2 – two times) / Barbell Bicep curl (55) / Forearm curls / Scapular retraction (to improve deadlift posture) / and 2-arm squatted rows (____)

Wednesday – Bench Press (145) / Overhead (OVH) press (75)/ Barbell Calf Raises( ___) / Core – plank/6inches

Friday – Squats (185) / Tricep Dips (_____) / Bosu stability training / adductor muscles / Core – plank/6inches

Please make note that the weighted values are my “work set” numbers meaning I peak off and do a build-up through warmups reaching 85% then I do 5×1 @ work / 5 x 1 @ workset-10% / 5 x 1 @ workset-25%.

For example: My bench press work set is 145 pounds. therefore I do the following:
Bar(45)@5×2 / (65)@6×1 / (95)@4×1 / (If i want – 95)@2×1 just to warm my nervous system up / Workset (145) @5×1 / Strip1 (135) @ 5×1 / Strip 2 (115) @5×1 (Depending on how I feel I might try to burn out here)

10-15 minute cardio cooldown followed by a foam roll or static stretching

Any critiques would be lovely and welcomed!

Peace and love,

Spence

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Day 1

Day 1

Day 1 of my introduction into LeanGains. As you can see I’m a skinny-fat mesomorphic body type…

(For anyone unfamiliar here is informaton on body types!)
http://www.muscleandstrength.com/articles/body-types-ectomorph-mesomorph-endomorph.html

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About me

Hey y’all,

My name is Spencer and if you’re reading this… i’m sure you know that. I’m a sophomore at Coe College in Iowa and I’m studying Athletic Training and Strength and Conditioning. I figure it’s appropriate that for me to be in those two fields I should have experience, knowledge, and the ability to demonstrate properly how to use my body to increase functionality and strength. Therefore I’ll be updating this blog with occasional posts that document my progress, certain obstacles I conquered, you name it.

I’m 6″; 164 pounds; ~15-17% body fat; ~44inch waist; and a skinny-fat mesomorphic body type.
My goal is to trim this body fat and begin a full body re-composition that allows me to keep the fat off and build muscle. I will be engaging in what is referred to as LeanGains intermittent fasting (http://www.leangains.com/) which is basically this:

I have a “feeding” window and a “fasting” window where I am allowed to eat and not eat. So, in my case, I will be allowing myself to eat from 12:00pm to 7:00pm while ONLY drinking water from 7:00pm to 12:00pm the next day. That brings me to a 7/17 split (eat/fast). The purpose of this can be explained in the link above but basically it is used to encourage specific, healthy eating while allowing your body to engage in an actually “digestive phase.”
I say this because most people are eating or grazing on foods from the time they awaken to the time they go to bed… this means the body’s metabolic “mode” is still in consumption mode instead of burning mode. In turn, it stimulate the burning of body fat after about 16 hours.

My plan will consist of a cut for 10-12 weeks that will evolve into a body recomposition. For the next 10-12 weeks I will be under-eating my TDEE (Total Daily Energy Expenditure) in order to have a caloric deficit each week of ~1 pound. It seems drastic and many of you may ask: “Dude, if you arent eating enough then when you lift you’ll break down muscle – what’s the deal with that?”
The answer to that is I will be using my muscles to the ability they have now and slowly increasing by increments of 5 probably every 1 1/2 to 2 weeks. The research I have conducted which took about 4 weeks to make this decision concluded that you simple need to “use it or lose it” but you don’t have to destroy your body.

In addition to meeting the caloric intake needs each day the calories and macros (carbs/fats/proteins) will cycle depending on the day – whether it’s a workout day or a rest day.

So to simplify it –>

Workout Day target macros
– carbs – 234g

– Fat – 39g

-Protein – 167g

Rest Day target macros–>

-carbs- 40g

-fats – 72g

-protein – 167g

 

So on workout days I will be eating more carbs and less fat while on rest days I’ll be basically eliminating carbs and focusing on proteins and fat.

I’ll post my specific workout schedule and max weights to-date on here. I do not expect large lifting gains (even though I’m not lifting that much) until after my cut. This body fat needs to go away!

Peace and love,

Spence

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Fight

Fight

2011-2012 martial arts training with Coe ROTC

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