Log: Wendler 531 & Crossfit on Paleo CKD with Intermittent Fasting & Cleanse

[OneBreath]

15g is only a lot when you're taking it in capsules. 1Tbsp of any liquid fat is 14g. I add a tbsp of macadamia nut or olive oil to my prepared meals. Most people take a couple of spoonfuls of flax oil. 6g is only 54 calories.

This is a good point. When i say i'm taking 15 grams, that's 15 grams of total fat. 15 grams of omega 3 would be a lot of capsules.

Sorry for any confusion i caused.

 

[OneBreath]

Thursday 12/3:

Woke up rested after a good 8 hours of sleep.

Wendler 531 Squat: 280 x 5, 300 x 5, 315 x 12 (previous rep PR @ 315 was 10 i think)

Rested about 10 minutes (needed it). Then Crossfit:

Did 5 rounds for time of:

4 75lb DB Power Snatch (2 on each arm)
6 pullups
9 dips

Time: 7:45 (never done before so no previous time to compare against)

This session was the most difficult yet. The explosive snatches followed by pullups kicked my ass. I tried my best to focus on power and really get up off the ground on those snatches. I wanted to quit after the 3rd round.

Diet:

Meal 1: Raw Juice: 5 eggs, lime, 4 strawberries, lots of spinach mixed in vitamix

Meal 2: 16 ounces chicken in chopped avocado with 1/2 jar salsa

Meal 3: Raw Juice: 5 eggs, lime, 4 strawberries, lots of spinach mixed in vitamix

Meal 4: 2 large chicken breasts (didn't measure), green beans, and a delicious mix of cooked tomatoes and olives (thanks IronWings)

Also got in multivitamin, 6 grams psyllium husk, and 15 grams fish oil

All in all this was a great finish to my first week on the program. Depending on how i feel, i might do some conditioning or i might just stay rested Fri and Sat. I'll probably at least do some restorative steady state work.

I can't wait to hit it again on Sun.

 

[Andalite]

Awesome squats, sir!

 

[OneBreath]

Awesome squats, sir!

Thanks, 12 kicked my ass. I would love to be able to do 20 reps at 315 one day. Maybe by next summer.

 

[Hellawulf]

Subscribed, btw, I did the crossfit workout today, rough as fuck, my body will probably be gone tomorrow, I did 10,9,8... deadlifts (185 pounds), pushups box jumps, then I went into my friday workout of Bill Star's 5x5, figured I'd do it just for fun, then just start back over when I get back... I got all the squats, and rows in, but on my incline bench I could only get one rep well on the 3 rep set, thanks for all the help, I'll be keeping track of this because right now my diet makes me eat food all day that taste horrible, it would be nice to have those recovery days where I can eat whatever I want. I'll def be doing my research over break so I'll be ready when I get back. Thanks again.

 

[ExtraMile]

my diet makes me eat food all day that taste horrible,

me too bro, some types of cold chicken, scrambled eggs and meatloaf make me gag if i think about eating it too much when im actually doing so, i have to just get it over quick and swallow. Mainly because i have eggs every morning b4 school with oats as its quick to prepare, and cold chicken or meatloaf every day throughout the school day because I can eat it cold.

so sick of those foods now

 

[OneBreath]

Subscribed, btw, I did the crossfit workout today, rough as fuck, my body will probably be gone tomorrow, I did 10,9,8... deadlifts (185 pounds), pushups box jumps, then I went into my friday workout of Bill Star's 5x5, figured I'd do it just for fun, then just start back over when I get back... I got all the squats, and rows in, but on my incline bench I could only get one rep well on the 3 rep set, thanks for all the help, I'll be keeping track of this because right now my diet makes me eat food all day that taste horrible, it would be nice to have those recovery days where I can eat whatever I want. I'll def be doing my research over break so I'll be ready when I get back. Thanks again.

That's was a rough workout to get through. Well done. Next time go ahead and do the 5x5 workout first, then rest 5 to 10 minutes, then do the crossfit after. If possible, have a shake or protein bar ready for immediately after because your body will need it!

 

[Hellawulf]

How is ketosis going for you? I looked into how fastings affects on insulin levels and its says that going 24 hours without eating caused people to have dramatically lower insulin levels, but what it didn't say what the affect of the eating the next day was, like do your insulin level just increase dramatically again? I designed my diet really just to be healthy foods 6-8 times a day to keep up a high metabolism. I figured this would allow me the nutrients to gain muscle but maintain a high enough metabolism to lose fat, but looking at how insulin levels work, its impossible to lose fat when eating consistently because they keep your body in a state of fat/muscle storage. The questions is, do you think I should incorporate fasting into my diet, like twice a week, go 12-18 hours without eating, or even 24 hours?

 

[OneBreath]

How is ketosis going for you? I looked into how fastings affects on insulin levels and its says that going 24 hours without eating caused people to have dramatically lower insulin levels, but what it didn't say what the affect of the eating the next day was, like do your insulin level just increase dramatically again? I designed my diet really just to be healthy foods 6-8 times a day to keep up a high metabolism. I figured this would allow me the nutrients to gain muscle but maintain a high enough metabolism to lose fat, but looking at how insulin levels work, its impossible to lose fat when eating consistently because they keep your body in a state of fat/muscle storage. The questions is, do you think I should incorporate fasting into my diet, like twice a week, go 12-18 hours without eating, or even 24 hours?

Good research .... and you are thinking independently. Most can never see past the "eating every two hours for fast metabolism and no muscle loss is the only way".

What i have bolded is kind of the reason why it is so hard to recomp. As you pointed out, keeping insulin up all of the time will prevent liposis. Therefore, to lose fat in this environment you have to establish a calorie deficit. This is great if you just want to cut, but will inhibit muscle gain.

Back to ketosis and fasting. The real benefit of ketosis and fasting is not so much the low insulin levels during the fast (although that is a great benefit), but the increase in insulin sensitivity. Utilizing ketosis and fasting, you can have long periods of fat burning followed by feeds that are much more potently anabolic due to the increase in insulin sensitivity. In this environment (unlike the eating every 2 hours) losing fat and gaining muscle is absolutely possible.

Do some research on insulin sensitivity as well as it's opposite insulin resistance. This for me has been the key mediator in losing fat and gaining muscle.

 

[OneBreath]

Sun 12/6:

Woke up a little groggy from the carbs on saturday.

Wendler 531 DB Incline Press: 105s x 5, 110s x 5, 120s x 8 (not sure what my previous rep PR would be for these)

Rested about 5 minutes. Then Crossfit:

Did as many rounds as possible in 12 minutes of:

2 135lb push press
6 135lb close grip bench press
8 box jumps

Score: 8 rounds (so i ended up with 16 push presses, 48 close grip bench, and 64 box jumps)

Either I didn't program this session well or my conditioning is really starting to increase. I didn't feel that winded and my strength started giving out before my wind. I think in the future close hand pushups would be a better choice than close grip bench. I think laying on the bench no matter how short the time allowed me to recover too quickly. A bodyweight movement like pushups would force me to secure my core while pushing so the wind recovery wouldn't quite be there at all.

Diet:

Meal 1: 16 ounce chicken cooked in coconut oil

Meal 2: 8 ounces lean chopped sirloin with 3 strips of bacon and 1 fried egg on top

Meal 3: 2 scoops egg white protein powder in 1 cup coconut milk

Meal 4: Salad topped with 8 ounces chicken, crumbled boiled egg, bacon

Snacks: a few grapes between meal 3 and 4 as well as after meal 4.

Ran out of my multi (need to get more) but got in 10 grams psyllium husk, and 15 grams fish oil.

Not a bad sunday. Felt strong so i'm looking forward to deadlifts @ 425lb on tue.