I did my homework as best I could last night in the COL. Sorry for the delay, been spending most of my 'thinking time' trying to find scholarships to pay for my son's tuition.

Cool, I will read it and respond accordingly!

Good luck with finding funds for your son's education, buddy!


Best wishes,

Chillen

Thursday March 12/09

Conditioning
34min (jog/walk)

Did you run outside or on a treadmill? It was cold here today! Sunny though

Outside ofc. I am Canadian after all.

I just put on a coat, ski mask, pajama pants under my pants, and some gloves and took off.

Ive had a real tough week at work along with a good week of training, but for some reason i feel good and energetic. Tonight i loaded a bunch of rolls (carpets and other long boxes) and bags (bags of small boxes) and treated them like a sandbag. I basically cleaned them off the ground and up onto my shoulder, then walked them to the back of the trailer and threw them up on top of the load. It was hard, but fun in a sick kind of way.

If im real sore i may consider missing my workout tomorrow, but ill have to be really hurting to do that. :P

lol you have my respect. I'm such a baby, I hate running in the cold. I'm a shame to Canadians I know :P

Weather is looking good this weekend, I'll be running outside then

Yea! He is pretty cool, isn't he? Wes is tough. He has air-conditioners for lungs!

He ROCKS!


Best wishes


Chillen

LOL i cant wait until its nice enough to ride my bike.


I keep telling everyone how cool i am so its nice to hear that someone finally agrees with me. :P

Please accept also my props. We've been having a record-pwning cold March here. Sucks. I may have some fur but I ain't no sabertooth.

It looks like the glaciers are done kicking my (west siiiiide represent) ass for now however. Al Gore, I am still pissed off at you.

Today marks the end of the 9 day trend of macro nutrient manipulation of variably increasing carbohydrates, adjusting protein/fats, and calories.

I now enter a Glucose Depletion Phase.

Which I utterly dislike with a passion. At the same time I love it (yea know...LOL).

This phase really tests my mental boundaries and capabilities, and for this, I love it. I always learn something about myself.

The only difference in training, are the rep ranges, and some modifications in how many sets are completed. I tend to get a bit sore each time, but this isn't that unusual.

I generally do a FBW, but I have performed splits in the past (because of work and lifestyle changes, etc). Performed....in 2-consecutive days. There are no cardio-like activities within this period.

Each body part get rep ranges of about 15 reps. Most body parts get about 6 sets, with the exception of Biceps and Triceps (4). I generally use between 60-65% of my max range, and rest periods vary between 90 seconds to 120 seconds. So you understand: With both FBW's this is a total of 12/8 sets combined.

The first day is generally "better" than the second, because my glucose stores are most full at the time. It is the second one that tends to "want to try" to beat me up a tad (). When I train, I look for the "burn" because in this type of training (IMO), it is important that it tends to exposed its painful self in full force, and it's not a pleasant experience.....But, I rock, nonetheless (I tend to dream of the approximate 4,000 calorie days forthcoming, lol).

As far as calories and macros: I keep fats to about 200-400 calories of my total intake (something like 20 to 40 grams). Carbohydrates are about 50 grams, and the rest in Protein. Calories around the 1700.

Just a brief Synopsis.

I am off today at work, so I plan to start the depletion workout, about 1PM (my time). 2morrow I am off work as well, and will start the second depletion at about the same time. Oh what fun is coming..........Yippie!

Hell YEA........I own pain. It doesn't own me.


Best wishes,

Chillen

Dear C~Unit,

It is my fondest wish to one day suffer as you suffer, hopefully through the period of September 2009 - March 2011. Except probably on a 7 day cycle because it seems to me the 10 day thing would be all sorts of disruptive to the activities of a mortal man. Also I would cheat by using a thermogenic during the depletion phase. I'm sorry.

Regards, Focus

Concerning the glucose depletion workout (s), it closely resembles one of Lyle McDonald's protocols, with the exception of the types of exercises I use.

While Lyle "suggests" (key-word, but does not push) the use of Yohimbe (Beta-receptor inhibitor--according to his view--can assist....with stubborn fat areas), and a EC stack, I do not use them. There is a version of E that is still available for purchase.

Other than drinking coffee/tea (the C), I will not put these things in my mouth, and refuse to. I want my body to do it on its own. I believe it capable. Through normal macro nutrient/calorie manipulation and toying with exercise variables.

Give yourself more credit.......You are tough....you already proved it.


Best wishes

Chillen

I will update the status page (today), and put the Depletion workout there along with the nutritional values (calories, macro nutrients).

After completion, I will then show the workout post depletion period, the "mega calories consumed" (and macro nutrients), and the trend I follow for the next few days.

Best to everyone,


Chillen

Haha, thanks, but I wasn't ragging on me, just complimenting you. Less is more here I think. I've decided I like the EC stack since dropping the A. I enjoy some of the effects immensely, but I'm quite certain fat burning and appetite suppression aren't among them for me (though it's hard to say for sure as I am still a beginner in terms of training age). If anything, EC makes me hungrier than I am otherwise, as I find I have far less appetite (but also far less energy) when cycling off. Yohimbine's mechanic just looks sorta sketchy to me, and I'm not a fan of relatively unknown herbs.

Later I intend to drop the EC entirely for a month or two instead of cycling off for a few days, just to see what's up.

And yeah, I noticed, re: Lyle. I <3 him.

As far as I can tell, everything I've learned so far is pointing me at UD2 like a big neon arrow in the sky, haha. I'm honestly not even sure if I want to bother sticking with this Ironman thing for August. Maybe skip it and save it for next year. I can run and bike (and apparently I can swim too haha turns out I wasn't overconfident) like a beast now but what good is that when I'm not meeting my composition goals because its at present practically impossible to do so while maintaining the level of performance I need to accustom myself to if I'm to complete the endurance event (except as a test of character obv). I would appreciate your thoughts on this. Reasonable objection or rationalizing weaseling out?

I have done some personal research on it. My local Walgreen's has it for 13.00 bucks for about 50 caps, and I walk right on buy. Have I been tempted (when leaning down), yes, honestly. But I have yet to buy and use it.

According to Lyle McDonald's view point (from UD2):

The very last paragraph in this quote is rather interesting. I am always studying things related to diet.......Lyle is at the top of the list, of things I read regularly.

With me its just a personal choice I made. This does not mean (for what this is worth), that I do not understand other people trying certain (potentially......"effective") methods of over-the-counter items.

Last year going from 152/154 to 161/162, I quietly followed a lot of his protocols at certain times. I mostly follow a type of Anabolic Diet (so-to-speak), but with a twist of Lyle in the back ground, and personally modied to my personal history and what I have learned. I modified some of Lyle's protocols, but for the most part (when leaning down or controlling fat accumulation (etc), I followed them. I can put in words, the priceless amount of knowledge I obtained from purchasing his books.

It's a TOUGH diet. And it isn't for everyone (dependent on what they do for work, lifestyle, and what not). But........this diet DOES WORK. And can be especially (good for the right person) wanting to get extremely lean--from being lean (say 10 to 12 percent for males).

I thought you tried UD2 before?

Weren't you running extremely low calories (like 600 to 800) and adjoining low carbohydrates? This isn't UD2...so there isn't a misunderstanding on persons reading, but does have some nutritional elements in it. How did this turn out for you?

If you want to do a 1/4, 1/2, or full iron man, you know what you have to do. Train and diet for it to get into that "sort of" shape, and then go out and do it. You could always train and diet for a 1/4, and just work it up in steps to the full iron man.

Does your "gut" tell you inside that that "this" is "it" for you? Is there a "passion" inside that can rev the motor up for this?

Partner you brain function between two things. What do you want? Looking satisfactorily in the mirror or the personal satisfaction (and some physical benefits) associated with training for and performing a form of iron man or a complete iron man?

I do not object to neither. But, I personally believe you do not "object" (key) to the "wants" (from fitness/health) of the self. Which points to the one that is objectively more satisfying.

Which is it?




Best wishes,

Chillen