tenaciousglee's Cut and Paste challenge

[tenaciousglee]

I spent the Spring slimming down for a trip to Jamaica over Memorial Day weekend.  Got to 34†waist and 150 lbs - about 19% body fat, but didn’t want to drop below 150.  Started bulking in June with the thought that I’d put on muscle and fat and then just lose the fat once the bulk was over.  I wound up gaining 13 pounds by mid-August, but it was 4 lbs of LBM and 9 lbs of fat (added 2+ inches to my middle).  I realized the typical bulk/cut method doesn’t work so good for a guy in his mid-thirties, so I started looking at some alternate sources for information. I even started a spreadsheet called "Collecting Underpants" to track what the different experts say about topics like diet, training, how much protein, what (if any) supplements to take, etc. Rather than taking one person's opinion/experience as the be-all-end-all answer to my questions, I've decided to cut and paste together a mix of info I think will work best for me. Hence the challenge title. Also, I'm hoping to cut some body fat and paste some muscle on my skinny frame!

 

I've decided to follow the skinny-fat solution of getting to a lean base, even if it means dropping below 150 lbs.  I checked with Anthony Mychal who said I may not be a typical skinny-fat sufferer, but I could stand to get leaner.  I started following Eat Stop Eat midway through the last challenge to maximize fat burning and minimize muscle loss.

 

My long term goal is still to get to a mid-teens body fat percentage and then pack on some muscle without the fat gain.  Getting to 180 may not be feasible, but once I get to 14-15% BF, I’ll add back some calories and switch to once-a-week fasts.  Anyman Fitness (a math teacher by day) says gaining 15 pounds of muscle in a year is an admirable goal and breaks it down as such:

 

1 lb = 3500 calories, 15 lbs = 52,500 calories, 52,500/365 = 143 extra calories (over maintenance) per day in order to gain 15 lbs in one year (about â…“ lb a week or 1.25 lb a month)

 

 

Challenge Goal - get lean while maintaining (or even building) muscle

 

Mission 1: All your base are belong to us - Get to a "solid base" (32" waist, 15% body fat) +4 CHA

Brad Pilon of Eat Stop Eat says to divide and conquer: think of diet as fat burning and exercise as muscle building.  So in order to burn some fat from my mid section, I'm going to eat at about maintenance level (2300 cals/day) and fast twice a week.  I usually do a 23 hour fast from dinner Wednesday to dinner Thursday and then a shorter fast from Saturday night to Sunday evening.  My abdominal circumference is currently about 35", so I'm hoping to drop 3" this challenge.  Scoring as follows:

A= 32â€

B= 33â€

C= 34â€

D= 35â€

F= >35â€

 

Mission 2: A noble spirit embiggens the smallest man - Add inches to my arms, chest, and shoulders +2 STR, +3 CHA

In my case, a noble spirit plus some push-ups, chin-ups, dips, and arm curls should embiggen this small man.  Anthony Mychal has established his Great Eight exercises (PDF) for the skinny-fat guys trying to put on some size.  Because of our natural tendency to be skinny, he recommends some isolation exercises on top of the basic squats, deadlifts, and bench press.  I'll be following a modified version of Anyman Fitness's take on LeanGain's Reverse Pyramid Training, incorporating the Great Eight plus one ab exercise.  I guess that makes my routine the Divine Nine?  As I said above, I'm hoping to pack on some muscle while I lean down (divide and conquer!), so I'll be adding up any gains for my arm, chest, and shoulder measurements and scoring this mission as follows:

A= +2â€

B= +1.5â€

C= +1â€

D= +0.5â€

F= no change

 

 

Mission 3: Avoid the four main food groups of the elves - Candy, Candy Canes, Candy Corns, and Syrup +4 CON

This is obviously another diet mission.  On top of practicing Intermittent Fasting, I want to track and reduce my sugar intake.  I've been wanting to set this as a goal for a while, but wasn't really sure how to SMART-ify it.  While looking for answers here on the boards, I found Athena's helpful post, Sustainable Sugar Consumption.  I also went back and read Steve's post from this summer about sugar.  A couple of things jumped out at me:

 

1. "If you're going to eat sugar, get it from fruit or naturally occurring sweeteners.  What that being said, to minimize the effect on your blood sugar, minimize sugar consumption across the board if your primary goal is weight loss."

2. "Sugar = bad.  High Fructose Corn Syrup = Bowser evil"

3. "Most importantly, understand that what you really want (a happier, healthier life) can't happen if you keep settling for what you want RIGHT NOW (sugar!)."

 

So, my plan for this mission is to track my sugar intake, probably using MyFitnessPal, and then actively reduce it week by week.  I know sugar is everywhere and I don't really plan on cutting out everything (salad dressing, barbecue sauce, etc), but I want to cut back on the biggies that really don't do anything to improve my fitness.  I'm not going cold turkey, either, but I'm thinking 1 dessert a week, 1 non-diet soda a week, no candy.  I guess I'm still flushing out the specifics.  I guess scoring will be based on days without "sweets".

A= 36-42 days

B= 29-35 days

C= 22-28 days

D= 15-21 days

F= 0-14 days

 

 

Life Mission: All your bass are belong to us - Practice my upright bass an hour a week +1 CHA

My family gave me this sweet upright bass (that's me above) for Christmas a couple of years ago.  I played it for a few months, but then got out of the habit and went back to playing my regular bass guitar.  I want to get back into it and I'm trying to set my sights low.  One hour a week equates to less than 10 minutes a day.  I can do that!  I just want to form the habit and start improving my skills.  So, it will can be something as basic as working on scales or trying to learn a new song, but I just want to put in some time.

A= 5-6 hours

B= 4-5 hours

C= 3-4 hours

D= 2-3 hours

F= less than 2 hours

 

There are also some other habits that I started in previous challenges that I want to keep doing, so I'm throwing them on here for a reminder and for public record.

Water: Eight glasses a day

Sleep: 7 hours a night

Clothes/Lunch: Make my next day's lunch and pick out my clothes for work before I go to bed a night

iPhone: Continue to limit my gaming/phone time at work and get better at keeping it out of reach at home.

 

I'll add in some other links for fat burning, muscle building, and controlling sugar in future posts.  I'll also add in my starting measurements after I take them tonight.

[Librarian of Doom]

Sounds like you have a plan that will work for you! Looking forward to seeing you kick some ass this challenge!

[Phayze]

Welcome to the Brohirrim!  I'm not exactly typical skinny-fat either, but Anthony is still my hero.

 

I like your methodology, too.  No human ever knew everything there was to know about anything, so pasting together scraps from everybody is probably the ultimate path to Truth.

[5C0T]

Great stuff here, as always.

 

I have one recommendation: According to the guys I've worked with, "Inches" takes months, not weeks.  Just so you aren't setting yourself up, consider changing the word to "size."  It's something you'll do and can feel good about.

 

I'm following, just because I like your surfer dude.  :-)

[tenaciousglee]

Sounds like you have a plan that will work for you! Looking forward to seeing you kick some ass this challenge!

 

Thanks, LoD!  I'm looking forward to kicking some ass!

 

Welcome to the Brohirrim!  I'm not exactly typical skinny-fat either, but Anthony is still my hero.

 

I like your methodology, too.  No human ever knew everything there was to know about anything, so pasting together scraps from everybody is probably the ultimate path to Truth.

 

Thanks, Phayze!  I'll have to check out your challenge, too.

[tenaciousglee]

Great stuff here, as always.

 

I have one recommendation: According to the guys I've worked with, "Inches" takes months, not weeks.  Just so you aren't setting yourself up, consider changing the word to "size."  It's something you'll do and can feel good about.

 

I'm following, just because I like your surfer dude.  :-)

 

Thanks, Scott!  I will definitely consider it.  I was just on my way to follow your challenge!

[lyranedara]

If you are still interested in collecting underpants, you might also check out Kinobody.

 

Good luck with your challenge! It looks like you have everything planned out very well. I'll also be experimenting with 24-hour fasts this challenge, though I won't be grading it. I'm interested to see how it goes for you!

[tenaciousglee]

If you are still interested in collecting underpants, you might also check out Kinobody.

 

Good luck with your challenge! It looks like you have everything planned out very well. I'll also be experimenting with 24-hour fasts this challenge, though I won't be grading it. I'm interested to see how it goes for you!

 

The fasts are getting easier...  As I said, I started last challenge and am now at the end of my 4th, beginning of my 5th week.  This past Thursday was practically a breeze and today's is going well, too.  Today I experimented with some coconut oil in my coffee.  I read about it here, and wanted to give it a shot.  So, technically I broke my fast because I consumed calories, but I think the theory is I'm not consuming carbs, so my body is still burning fat.

[DirtyLittleSecrets]

Back to following you Tenacious :-D. Loving the sugar goal, I'm trying outside of the challenges to limit the amount of sugar I consume to either honey or maple syrup or fruits. My key weakness is cookies.

 

Also love the use of verses in your sig!

[Evicious]

You are sooooo going to smash this Challenge! On your heels, bro!

[Phayze]

Today I experimented with some coconut oil in my coffee.  I read about it here, and wanted to give it a shot.  

 

I mix coconut oil into just about everything, but it had never occurred to me to put it in coffee.  How did that taste?

[tenaciousglee]

I mix coconut oil into just about everything, but it had never occurred to me to put it in coffee.  How did that taste?

 

At first, hot and oily.  I then added some creamer and it wasn't too bad.

[tenaciousglee]

Starting Measurements (from end of last challenge, except updated weight)

Height: 6'-1"
Weight: 155.4# 
Neck: 14"
Shoulders: 45.5"
Chest: 39.5"
Arms: 11"
Waist: 32.5"
Belly: 35.25"
Hips: 38.5"
Thigh: 22"
Calf: 13.25"
Body Fat: 20.42% per Navy Tape method

[tenaciousglee]

Week 1, Day 1 workout

Sandbag Deadlift*

5x100# warm-up

5x180# work set

7x160#

 

Sandbag OHP

5x40# warm-up

8x80#

10x70#

12x60#

 

Weighted Chin-ups

6x20#

5x20#

6x10#

4x10#

 

*I am currently hating my deadlift set up.  Last challenge I was having trouble gripping the bag once it got to a certain weight, so I figured out I could strap it with a couple of old belts.  That worked until the belts wouldn't fit around the bag.  I got the bright idea to switch to ratchet straps, but they're not ideal.  Between loading/unloading the bag and adjusting the straps, my 3 sets of deadlifts takes about 20-30 minutes!!  I need to engineer a new solution.  Suggestions welcome.

[turbo_tortoise155]

At first, hot and oily.  I then added some creamer and it wasn't too bad.

ha!ha! makes sense.

 

I think creating a good base is a great idea. Everyone is different. Some things that work for one person may not necessarily work for another, so I'm glad you are cutting and pasting. =) Stick with it and you can get a really good idea if your goals are having the effects you want.

 

Consider yourself followed!!!

[Choronodon]

Hey again tenacious subbing in to follow the research and see how the rangers roll!

[tenaciousglee]

Consider yourself followed!!!

 

 

Hey again tenacious subbing in to follow the research and see how the rangers roll!

 

Great to see you both again!

[tenaciousglee]

Day 1 complete!

Ate a little above maintenance (2500 cals instead of 2300), but I'm happy to report I did not give in to the temptation of leftover birthday cake and cookies in the kitchen!

Also, I got out my bass and ran through some scales and songs for 15 minutes.

Now I'm off in search of 7 hours of sleep!!

[Librarian of Doom]

Sounds like a good start; hope you got the sleep!!!

 

Every time I see your music goal I'm inspired to pull out my violin or viola. Need to get a piano, too

[lyranedara]

Sounds like a nice first day!

[Eilyd]

Hey Glee, great first day. Subbed your thread.

[tenaciousglee]

9/17 - Day Two

I got almost 8 hours of sleep last night, thanks to a little snooze button action.  Tuesday and Thursday are also my push-ups days instead of my lifting days, so I don't need to carve out as much time in the morning.  I am currently doing this Men's Health Chisel Your Chest push-up progression and started Week 3 today.  I did not finish.  Luckily, this phase is twice a week for 4 weeks, so I can work up to 4 sets of 10 for each type of push-up.

 

I'm experimenting with when I'm going to update this thread.  I have previously updated during my lunch break or right after, but I'm starting my new position at work next Monday and don't think I'll have time to update during the day.  So, hopefully I'll be able to carve out a little time before bed each night.

 

Another good day of avoiding unnecessary sugar.  Although, it was my mother-in-law's birthday today, so now we have some of her birthday cake as well as my son's cake in the house.  At least I know I'm safe for tonight as I'm headed to bed before any cake can hit my mouth.

 

Also knocked out 12 minutes of bass practice!  27 minutes total for the week so far.

[Dr. Kate]

Upright Bass = awesomeness.

 

Limiting sugar will probably make fasting even easier as you body gets used to not having a ready supply of glucose.  

[tenaciousglee]

9/18 - Day Three

 

Bench Day

Incline Bench Press

5x80 warm-up

8x110 work set

10x90

12x80

 

Bent Over Row

5x80 warm-up

8x100 work set

10x90

12x85

 

Dumbbell Curl

2x15x30# (15# per dumbbell)

 

Chin-ups

2x7

 

I also got my dessert for the week out of the way.  I had some coconut birthday cake for breakfast - and it was delicious.

 

I obviously did not get an update in last night after the kids were in bed.  I could barely stay awake to read my daughter a couple of books.  After a small rally, I was able avoid falling asleep at 9 PM and cleaned up the house a little and watched some TV with my wife.

 

Days without sweets: 2/3

[Librarian of Doom]

Nice going! I, too, understand the sleepiness after getting the kids to bed; congrats on some quality time with your wife!