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Thread: Jorunal of a former obese teen living Primal page 4

  1. #31
    BennettC's Avatar
    BennettC is offline Senior Member
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    Primal Fuel
    Hit it pretty hard again today. Overall the workout was a success, it still amazes me how much more endurance I have when training fasted. I've started doing a better warm-up than I was before. Normally a warm-up was 5 minutes on the treadmill then maybe a pre-exhaust on whatever the first lift was and that was it. Well after watching a video from a bodybuilder, he had a really great warm-up routine and explained why it is so important to do a warm-up. You will have a great chance of getting injured when you start lifting heavy if you don't. So he suggests using the row machine to warm-up because I works the whole body rather than just the lower body. He also shows how to switch the way you are rowing every minute to target different areas. You do it standard, then bicep curls, reverse curls, and then pulling to your chest targeting the upper back and lats. After this you arm circles backwards and forward, rotator cut rotations with 5lb plates, body weight squats, and Bradford presses. Next week I'm taking the shrugs out and adding something else for the lower back, probably reverse incline sit-ups. My pull-ups aren't really where I want them to be, but when I started I couldn't even do one overhand pull-up so not too bad. Heres the results

    Overhand Pull-ups:
    Set 1: 5
    Set 2: 3
    Iso: 10 secs

    Barbell Rows:
    Set 1: 10 at 75lbs
    Set 2: " "
    Iso: 10 / bar

    Hang Cleans:
    Set 1: 8 at 85;bs
    Set 2: " "

    Deadlifts:
    Set 1: 8 at 115
    Set 2: " "
    Iso: 10 secs at 65lbs (pushing against safety rails so true Isometric)

    Shrugs:
    Set 1: 8 at 135lbs
    Set 2: " "
    Iso: 10 secs/ 65lbs

    Went on a 45minute walk outside after my workout
    Paleo since November 2011 - Carnivore since June 2012
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    http://www.marksdailyapple.com/forum...tml#post955444

  2. #32
    BennettC's Avatar
    BennettC is offline Senior Member
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    So I'm sore and tired, can tell it's gonna be an early night. Overall my first week back weight training has been a success and I think I have a pretty damn good routine. About to have dinner and then am starting a 48 hour fast. The goal is to do a lot of walking on this fast. I don't want to do any high intensity cardio because my muscles really need rest. Tomorrow I'm heading out really early and journeying to a farm two hours away. Picking up four gallons of fresh raw goats milk and 8 dozen free range eggs. A great price on both at $2.50 a dozen and $7 a gallon. She also uses glass jars for her milk which is a huge plus. Getting away from the plastic. She also explained that the taste is affected when it sits in plastic. I wouldn't know, I've never had milk in glass in my entire life. Hopefully the drive won't be too bad and the car does fine. Making a ton of cream cheese with my leftover gallon of cows milk. Never had goats milk in my life and am extremely excited about the switch, she was milking them for me when she called me! Wish me a safe drive guys!
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
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    http://www.marksdailyapple.com/forum...tml#post955444

  3. #33
    BennettC's Avatar
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    It's sad to watch people complain everyday and do nothing about it, especially when they know what they have to do. If your fat, do something about it. Why is it I'm the only one in the house who can do dishes, take the dog out, and take the trash out. There is pan of grease on the stove that has been sitting there a week from the French fries they made. I'm not cleaning it, I'm just going to wait and see how long it actually sits there. One week and counting. It's awful to see people get fatter and fatter everyday. They are just basically killing themselves...terrible and depressing. Oh and the dog's rash keeps breaking out, no matter how many people tell her that it's most likely due to grains the food, she just can't fathom that. Let's just keep taking her to the vet and pump her full of steroids even though that's never fixed the problem. That's my rant for the night, tea is made for tomorrow and water is filter and chilling. Gonna start winding down for bed now, need to be well rested for this drive.
    Last edited by BennettC; 09-28-2012 at 05:48 PM.
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

  4. #34
    BennettC's Avatar
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    Well up before the sun as usual this morning. Seems like 4 is just my usual wake up time, which is fine seeing as how I go to bed between 8-9. Got my coolers ready and my directions printed out. 2 hours there 2 hours back. On the other hand my legs are so sore right now I could barely lift them to put my boxers on this morning lol.
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

  5. #35
    BennettC's Avatar
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    Just got back from the farm, what an amazing experience! Over 70 acres of beautiful land. They had every animal you could imagine. Horses, goats, donkeys, cows, chickens, geese, ducks, pigs, dogs, cats, ponds full of fish. Ended up staying 3 hours on the farm and really hit it off with the ladies. Picked up four gallons of fresh raw goats milk one of which was milked right before I got there and was still warm! Also picked up 9 dozen assorted eggs. I got a full tour of the farm and they like me so much I was offered a job and place to live. I'm seriously considering it, but we agreed first and foremost to get my GED then move forward from there. It would be a great opportunity and wonderful experience. I have been considering agriculture for quite sometime and after witnessing farm life firsthand today, I have to say I really fell in love. I love animals and sustainable living off the land. It was so peaceful out there, words can't even describe how wonderful my experience was today. I had some milk in my coffee on the way home today, but I haven't tried it straight up yet as I'm in the middle of a fast right now. The flavor was kind of goaty, which I didn't mind. It came from the warm jar so I suspect the flavor will somewhat mellow out in the fridge. Either way I don't mind the taste at all. Going to get some rest, I'm exhausted from the drive.
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

  6. #36
    Lukey's Avatar
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    Hey, can i ask how your workouts have been going since you've been going VLC? Have you noticed a lack of glycogen? I have been watching Dr Greg Ellis's videos too, and I know he says Glycogen isn't necessary. I want to go VLC too but i am just afraid of losing muscle because i train really intensely, usually fasted, and I don't want my body to have to break down muscle due to lack of glycogen.

  7. #37
    BennettC's Avatar
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    My workouts are great and I just started doing all of mine fasted. I've always worked out on the low carb diet so I don't really have the best advice for you, but I don't think you will lose muscle mass and it prolly wouldn't take long to adapt it you already train fasted since your basically doing the workout of your bodys fat. He recommends slowly adapting, so slow that you really don't even notice your adapting. Where are your carbs at now?
    Paleo since November 2011 - Carnivore since June 2012
    Before and after pics
    http://www.marksdailyapple.com/forum/thread65846.html
    Primal Sucess Story
    http://www.marksdailyapple.com/forum/thread65400.html
    Primal Journal
    http://www.marksdailyapple.com/forum...tml#post955444

  8. #38
    Lukey's Avatar
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    Yea i've been training fasted for about a month now, 20:4 Intermittent fasting. My carbs are at 100g atm, all post workout. It's quite frustrating there aren't a lot of study's about using fat for high intensity exercise.

  9. #39
    BennettC's Avatar
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    Sounds to me like you basically already training fat adapted. His 60-80 gram mark is really a weight loss number for overweight people who aren't training like we are. He says a true low carb diet is 10-15% of your calories. So I don't know how many calories your consuming but if I had to guess your just about right on the money. In his book "The Glycation Factor," he states an athlete could honestly consume 150grams of carbohydrate a day if they wanted, but their performance would be better if it was lower. I wish he had more videos on muscle building and nutrition. He has new site up over here that may be somewhat helpful Bodybuilding | Strength Training | Muscle Gain

  10. #40
    Lukey's Avatar
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    ah thanks, i am consuming about 2500 calories a day so 100g of carbs is 16%. Did he say that an athlete could consume 150g of carbs a day and still have the health benefits of a low carb diet, ie. no glycation?. It seems like he is the only person who actually knows about glycation. I will definately check out that link, he was absolutely ripped when he was younger, so what he posts about gaining muscle would be very interesting.

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