Waldo Launches the Attack

[Waldo]

In every epic quest there is a final decisive battle, where the tides turn and all that remains is mop up duty. The time for that attack has come.

Training, planning, logistics, all manner of preparation comes to a conclusion and the operation begins.

At 0700 hours on August 19th, we will move out of the preparation phase of the operation and begin launching for the assault.

The battle is expected to last many months, it is sure to be perilous with many twists and turns, but it is expected that at the conclusion of the battle, if we are successful, the enemy will be all but crushed and the successful completion of phase 2 the epic quest will be close at hand.

What is the epic quest?

Phase 1 - Become unfat. Phase 1 began 9/11/2011 and concluded on 5/24/2012. Starting point was 262.5 lbs (@ lol bodyfat). Finishing point was 186.6 lbs (@ 17% bodyfat). In phase 1 the big hunks were chopped off the block of marble. Basic skills were trained. Phase 1 was a lead in to phase 2, it laid the foundation.

Phase 2 - Build the machine. Phase 2 began 5/28/2012 and is ongoing. The goal for phase 2 is to reach 205 lbs at 10% bodyfat. In phase 2 the marble becomes a statue. Basic and intermediate skills are mastered, advanced skills are trained. Current status (as of 7/24/2013) is 191 lbs @ 11% bodyfat.

Phase 3 - Use the machine. Details are as of right now unknown.

What does the decisive battle entail?

The decisive battle will be a long "clean" bulk. I'm looking to go for about 7 months, until next spring. The primary goal will be to reach 2 lb/month muscle gained, though it is unlikely that I will actually achieve that rate for the whole duration. Either way the expectation is that 10-14 lbs muscle will be gained (along with a few pounds of fat). If this is successful it will mean that I will almost surely be under 10% bodyfat if under 200 lbs, and within 5 lbs of my goal for phase 2. Reaching my phase 2 goal will require cutting the fat gained from this bulk and a small bulk/cut afterwards. Mop up duty.

All manners of preparations for this long bulk are entering their final stages.

- How my workouts are going to be modified has been determined. I'm going to be using a general volume-intensity periodization in both the upper and lower body.

- Preliminary diet goals are set as well as how to adjust to the flow of the battle.

- All of the timing on the calendar has been workout out.

- I am nearly physically ready. Just a little bit more fat loss to go until I'm ready to begin.

- I am mentally ready. As soon as I raise my calories I'm ready to turn off cutting mode and go all in on bulking.

The decisive battle will be a long operation, much longer than a single challege. During this challenge the attack will be launched.

The Plan

Prior to August 19 I will be cutting using the same cutting scheme as last challenge. A 500+ cal deficit Sat-Thur, calorie goal is set to 2000 net cal, I expect to be under it daily. Fridays will be a refeed at maintenance. All days will have a 200g protein and 20g fiber goal. Remaining calories will be allotted as I wish on non-refeed days. On refeed days that goal will be 50g of fat or less with the remainder of calroies coming from carbs in the 6 hour window after work before midnight (generally will be 500g+ carbs). The goal of this cut is to reach about 187 lb at around 9.5% body fat, with a flexed natural waist about 29.0".

I've been cutting so long now in general and my metabolism has dropped so much that I'm going to taper very slow into a bulk. August 19 I'm going to raise my net cals to 2400 cal/day, which is the low end of where my metabolism is clocking nowadays. I'm confident that I will not gain fat at that intake, it most likely will be a tiny deficit. From there I'm going to begin raising my calories 100 per week until I begin seeing sustained gains. The goal is to reach a +300 surplus, gaining 0.6 lb/wk, 2.4 lb/mo. At my pre-cutting metabolism that would mean a goal of 3100 cal/day. At my current metabolism that would mean a goal of 2700-2800 cal/day. I likely will have to adjust my calories upward a few times during the bulk, it would not surprise me if I finish up at around 3200 calories next spring.

A week after I raise my calories (so the week of August 26th) I will be switching to my bulking workouts. Which aren't that different than they are now, but I expect to crank up the volume on 2 of the days (Tue/Thur) and begin heavily using rest pause work. Remedial work to correct size imbalances and bring up lagging areas will begin at this time as well. I'm waiting until 1 week after calories are raised to give myself a little break. The week of August 19th to the 25th will err on the side of easy.

Goals

#1) Work on pancake and compression flexibility

- If I have one thing remaining that really is holding me back in areas that I'm not addressing, its my pancake and compression flexibility. I'd love to start working on a straddle handstand press. Not happening right now with how pathetic my compression flexibility is. My V-sit/Mann/Middle Split Hold work is limited and made more difficult with my lack of compression and pancake flexibility. Improving my compression flexibility could easily gain me 15 degrees of elevation.

At this point I also have to figure out what to do. I have some general ideas, but more research is required.

Points Available: DEX +3

#2) Find a way to fit in remedial/weak spot exercise and actually do them, no excuses, once I raise calories.

- This includes forearms (handstand training), biceps (curlz), left quad (shrimp and/or pistol work), and obliques (floor/bar wipers, twisting yoga poses, side planks).

I know what my weaknesses are, I just need to do something about it. Its easy to justify ditching weak point training when cutting as it really doesn't do much. But when gaining, it needs to be a part of the plan. Last time around, I started doing weak point training when cutting before my bulk, then went on to skip it for most of the bulk. Not this time.

Points Available: STR +1, CON+2

#3) Actually stick to my current diet plan

- I haven't had a goal anything like this for a long time, because I typically dominate diet goals. My problem right now is that I went off the rails of the plan for this cut a while back and have been kinda playing things by ear. Which is fine, but my plan keeps changing every other week, mostly because I haven't been satisfied with this cut, and just keep on going. Enough is enough. I'm already into the diminishing returns area as my metabolism has notably dropped. No changing the plan. I also have a tendency to get a little lacksidasical during a taper up. No more, stick to the plan as written currently throughout the challenge.

Points Availbale: STA +1, CON +1, WIS +1

# Finish and pass the Coursera course "Exercise Physiology: Understanding the Athlete Within"

- Bonus goal. More knowledge is always a good thing. Bunch of NF folks are taking it.

Points Available: WIS +3

#L) Spend 1 minute every day working on my website

(minus any day the Packers are playing)

- There are weeds growing there at the moment. Volume based goals last challenge were an epic failure. Just need to get in the habit of a little every day. My creativity just hasn't been there as of late, that's one thing that cutting really kills in me. But there is plenty to be done, I have some ideas, and inspiration will strike again.

Points Available: CHA +3

Character Points

Class: Bodyweight Powerbuilder Assassin

Level: 10

STR: 29.50

DEX: 23.25

STA: 13.50

CON: 17.25

WIS: 25.00

CHA: 21.50

Workout Log Key:

I use a lot of easy to write shorthand in my workout log, which greatly increases the data carrying capability without long written out notes, however it does make it a bit difficult to read without a means of decoding it.

Starting with the basic:

Exercise Name - Reps or time in a set

I try to add the unit (secs/reps) as much as possible, though I do forget from time to time.

From there I add a lot of modifiers:

/ = Forward slash indicates that it is single limb work, and that the set is broken up per limb. I always use the convention left/right. 3/3 means 3 reps on the left, 3 reps on the right.

, = delimiter between sets. 3,3 means a set of 3, a break, and then another set of 3.

n = negative reps. 5n1 means a set of 5 with a negative rep at the end. 0n3 means a set of 3 negatives.

c = cluster reps, can have a modifier in () to denote a nonstandard pause time. Standard pause time is 5 breaths. 3c3 means a set of 3 reps, a 5 breath pause, and then another set of 3 reps. 3c(10br)2 means a set of 3 reps, a 10 breath pause, and then 2 more reps.

m{} = myo-reps, I'll usually add a () and note pause time. 10 m{3,3,3,3}(5br) means that I did a 10 rep activation set, took a 5 breath pause, did a set of 3 reps, took a 5 breath pause, did a set of 3 reps, etc... (repeated 4 times total). I often use multiple pause timings when doing myo-reps.

Going past what was done, I also have 2 grading scales in use to note how it was done. The following is added to the rep/hold numbers above for each individual set to grade the set.

Rate of Perceived Exertion (RPE), notes how "hard" the set was. I use shorthand to note the standard RPE scale:

z = RPE 10, need to be mentally prepared for that output (making noises helps as well), true failure/edge of failure, very slow grinding final rep.

y = RPE 9, might have a highly motivated rep left in the tank, failure or edge of failure when training calm, slow grinding final rep.

x = RPE 8, left a rep in the tank (2 or more if highly motivated), rep speed slowed down noticably and there is a slight grind, but not close to failure.

e = RPE's 7 and below, several reps left in the tank, did not lose rep speed, easy work.

Rate of Perceived Technique (RPT) notes how good set form was. I'm going to use my own form rating system at first:

++ = Very high quality form, no major issues, any issues with the form are extremely minor.

+ = Average/above average form. No major issues, though there are some definite problems with the smaller details.

- = Below average form. Major issues possible (though not severe), smaller details need a lot of work

-- = Poor form, major form problems.

[Morrigainz]

So excited to follow this

[UberTumbleweed]

I feel like I learn a huge amount each time I follow your challenge thread, so I'm back for another round.

[Yuen]

Looking forward to seeing your progress and pics Waldo.

 

Subscribed

[Hiraedd]

Subbing, mostly to lurk  Lots of info to be gained here I can see!

[tenaciousglee]

Subbed because I hope to one day be as dialed-in with my diet/exercise as you are.

[Duality]

Subbed cause I found Waldo

[Yuen]

Subbed cause I found Waldo

 

Does anyone else think of Where's Wally when they read Waldo's name?

[Duality]

Does anyone else think of Where's Wally when they read Waldo's name?

 

That red/white's name is Waldo, in North America

 

<a data-ipb="nomediaparse" data-cke-saved-href="http://en.wikipedia.org/wiki/Where" href="http://en.wikipedia.org/wiki/Where" s_wally"="">http://en.wikipedia.org/wiki/Where's_Wally

 

EDIT : google Where's Wally Wiki, link doesn't work.

[Yuen]

Well that makes a lot of sense then

[Waldo]

I signed up for the Coursera course (free) noted in the general forum.  "Exercise Physiology: Understanding the Athlete Within" 

 

Awesome stuff.  Went through all the week 1 stuff and aced the quiz.  Takes a good basis of knowledge, I picked up most of it through LyLe McDonald's site, and was able to keep up just fine.

 

Really looking forward to next week's module on fuels.  I hope he discusses recharging of the CP system, its really hard to find info on that. 

 

The ATP requirements of output at various VO2max values was very interesting, I didn't realize it was that extreme.  The supporting material raised a good question about the role of endurance exercise toward the end, the importance of it.

[Morrigainz]

Really? You breezed through it? He lost me at sarcoplasmic reticulum.

[Waldo]

Really? You breezed through it? He lost me at sarcoplasmic reticulum.

 

That's where the Calcuim Ions are stored and returned to after signaling.

[Duality]

fff what?

[Morrigainz]

That's where the Calcuim Ions are stored and returned to after signaling.

I did discover that after some quick googling.

 

I obviously have a lot to learn before I'm at the level for this class - but I'm going to try my hardest!

[Waldo]

I did discover that after some quick googling.

 

I obviously have a lot to learn before I'm at the level for this class - but I'm going to try my hardest!

 

Don't get too caught up in the fancy names of things.  Lots of unknown names in a general overview type look tends to blow you away.  Try to keep an eye on the forest.  I'm sure most of the metabolic stuff and training adaptations are going to come up in much more detail in the next few weeks.

 

The big takeaway from week one was really the composition of muscles and a general overview of how they work.  The fiber types, what makes them do something, and what sort of changes does exercise cause.

[Morrigainz]

Hmm, okay. I'll have to revisit. After like 10 minutes of the course video, I gave up and started watching Hank Green's crash course in biology. Catspaw also linked another video in chat that talked about muscle structure. It was super cool.

[Metalhead]

Looking forward to following this thread. So far, Waldo has been a great help for me with his responses to my questions as well as information from threads I stumbled into.

[Nymeria]

I'm going to have to sub this one, too.  I'm a little lost with the mechanics of the cutting and bulking, and Waldo seems to be a wealth of information. 

[Wolverine]

So, theoretically, Phase 2 ends after the 7 month bulk (and the finishing cut)?

[KB Girl]

Subbing to lurk mostly, always something to learn in here! Hope you have a good one

[obax]

Also subbing, also mostly for lurking. And also wish you a good'un!!

[Waldo]

So, theoretically, Phase 2 ends after the 7 month bulk (and the finishing cut)?

No it ends when I hit 205 @ 10% or surpass it.

There is a chance I could hit the required LBM with this bulk, then be just a small cut away, but I doubt it. More likely is that I will still need more mass gain, but chances are I'll be so close it really won't be a big deal at all to get. Of the 35 lbs muscle mass gain required in phase 2, I'll have gained at least 30 lbs of it by the end of the bulk.

But I also will probably shift strategy away from long bulking, to timing things more with training cycles. It isn't really necessary now, but as I get even stronger and more advanced exercise-wise and bulking returns become ever more diminishing, it will definitely become beneficial.

[Waldo]

Workout Log - 7/24

Handstand Practice - 5 min
- No particularly long holds, 5-6 sec is about the norm for every hold nowadays. Noticeable improvement in the degree of badness of my bad holds as of late. I usually don't start nailing the 10+ second holds until I've been practicing near 10 minutes.

Bar Muscle Ups - 1-, 2-, 1-, 1-, 1-, 1-, 1- reps (8 total reps, lifetime bar MU count - 22 reps)
- Hit my first double today. Was going to go for it also on sets 3, 4, decided against it when starting the pull. Progress.
- Even though all were with - form, the first 5 sets were definitely better. Instead of smashing my sternum on the bar, which is quite painful and leaves a bruise, I was getting higher and hitting my abs, which can take a hit much better, probably one of the carryovers remaining from TKD as a teen, it is still instinct to flex my abs to brace for impact.

 

Run 2.6 miles in 22:52.25

- 1.5 seconds slower than my PR for this distance (set just over a year ago).  I'm running really fast right now.

[Wolverine]

No it ends when I hit 205 @ 10% or surpass it.

There is a chance I could hit the required LBM with this bulk, then be just a small cut away, but I doubt it. More likely is that I will still need more mass gain, but chances are I'll be so close it really won't be a big deal at all to get. Of the 35 lbs muscle mass gain required in phase 2, I'll have gained at least 30 lbs of it by the end of the bulk.

But I also will probably shift strategy away from long bulking, to timing things more with training cycles. It isn't really necessary now, but as I get even stronger and more advanced exercise-wise and bulking returns become ever more diminishing, it will definitely become beneficial.

 

You worried at all about your mass negatively affecting your training?