Posted: Tue Jun 08, 2010 5:27 pm
I can't even imagine that kind of training fueled by keto 
Alright, so I finally got everything I need to get things going (2 bottles of KA came in... niiice!) Just finished a carb-up from running Keto for the past 2 weeks and I am starting my Famine tomorrow. Unfortunately, I won't be able to work out because I have work, but I will make sure to make myself suffer for it.
COMMENT: Note that Famine (despite the name) isn't meant to inflict punishment. Now I know what you mean, but keep this in mind: The goal of famine is to generate a "stressed" state via a unique combination of a mild calorie deficit, big reduction in dietary protein, some pretty substantial training demands and other twists. So don't punish yourself. Shoot for that state and it won't let you down..
I plan on running a Keto type Famine, just because I'm hoping to shed some fat (if possible), deal with hunger a little better and well after running Keto for the past couple of weeks, I know what to expect in terms of energy levels. I guess what'll suck the most is the lack of sufficient protein, but hey, I'm not crying here. I was actually thinking about tossing in some Warrior-Diet like intermittent fasting to really drag myself through the mud and well since I am planning on basically running Keto again (which I am somewhat used to already), this little variation should help the diet shock the crap out of me. I foresee myself sipping on V8 (don't have a juice, but am not against blending veggies and fruits haha--is that okay?), eating mixed nuts, fatty meats and tons and tons of lettuce. Any suggestions for foods I should look into/out for?
A. Given your goals the more I'm inclined to say keto isn't necessary. Sure you'll be hungry the best strategy here is VERY high fiber and lots of water. You'll still lose weight (about 1lb/day) and some fat along with it. V8 is fine.
The list in the BP of alkalizing fruits/vegetables is a FINE place to start for the base of this diet. Fruits, vegetables nuts and leafy greens should form the cornerstone here.
I plan on working out 4 days in a row (Mon. through Thurs.) for this famine, two of which consist of some football conditioning stuff. I hope to start my Feast by this upcoming Friday. During Feast I am looking at Mon., Tues., Thurs. & Fri. for my workout days.
A. Famine's workout template calls for 3 days of training. I would NOT train back to back in this fashion given the demands presented. Understand you have football conditioning stuff on top of this. Famine training/Famine in general really doesn't account for this. So to err on the side of caution, take it ONE workout at a time. Your bodyweight, resting heart rate and other subjective feedback will tell you/me how soon you get there. I'm betting anything you'll be there in 3 days. Certainly 4.
Rob, you mentioned some caloric rotation. I came across you mentioning to someone on the forums to consider rotating 120%, 100% and 70% of maintenance calories for harder workout days, moderate workout days and off days respectively. I was wondering if that was the kind of rotation you were referring to in our email convo. I also saw that you said that extra 20% should be in the form of a peri-workout drink? What would such a drink consist of, because I doubt amino acids alone could give me those extra calories. I am guessing I should be rotating my carb consumption as well (especially since I am trying to do a recomp of sorts).
A. This is for Feast and here's how I'd like you to do it. For the first two weeks rotate 120% of maintenance (3600k) on training day based on a 300k diet with 100% of maintenance on non-training days.
The 600K in your peri-workout drink comes from 100g of waxy maize starch (400k) and 50g of whey (200) + your BCAA's.
There's you're 600K or 20% needed, right where they'll do you the most good. We'll re-evaluate after 2 weeks.
Anyway, I will post a general idea of the kind of workouts I plan on running during the Feast as the time comes. I am admittedly still planning that out. I am essentially replacing whatever rep schemes listed on my football program for big barbell lifts with the GLP#1 (and eventually #2). I see no real harm in that, and the rep/set stuff is pretty similar. I guess what's convenient about the GLP is that it provides me with those nifty percentages on which to base my lifts on. I plan on benching/squatting or deadlifting twice week.
A. Suggest benching one workout, squats the next with Romanian Deadlifts AFTER your GLP sets. Carryover will be very close if you have to do a full DL AND it'll address those shoulder issues.
Deadlifting twice a week would really suck and be taxing on my body, but I am tempted to do it because I have internally rotated shoulders (from benching so much; and go figure I plan on benching TWICE a week--my athletic trainers probably wouldn't be big fans of this idea) and deadlifting is a good way to fix my shoulder alignment and scapular health. If anybody has any suggestions about something I could do in place of a second deadlift day (good upper back/scapula exercises), please feel free to chime in.
A. Romanian Deadlift, HEAVY one arm DB rows or high cleans are what you're looking for. Rack pulls from various heights are nice too.
I will be meeting with my athletic trainer on Monday, so I plan on asking him for some suggestions for that (although I probably won't tell him about my specific plans haha). I plan on doing some added glute/hip work on one of these days (like hip thrusts/high step ups or something), because I've noticed that ever since I started working out my butt (albeit indirectly through actually firing my glutes when performing certain exercises), I have gotten quite a bit stronger. Furthermore, working out my glutes should help with explosiveness.
Rob suggested, which I am totally for, to add some band work to my lighter sets of big movements in the GLP (so bench and deadlifts), which should help me with the explosiveness as well.
A. Bench and SQ OK on the FIRST set (50%) to start. The bands accentuate the eccentric and you will be SORE the first time after using them. They do take some getting used to.
Other stuff I was considering include box squats (I was thinking about doing box squats for my second squat day, but wasn't sure if it would mess up the GLP flow--any opinions on that?),
A. They will if you attempt to replace the full squat with them. If you add them as a supplemental lift, no problem. In the latter event, suggest rotating them with romanian DL's.
box jumps and variations, jumping rope, jumping in general haha. Push Presses and Cleans are already incorporated into my program, so maybe I am over thinking things? I suck at cleans though, and have a lot to work on in terms of perfecting my technique. I am looking to do those PR Zones as well, but admittedly probably only for arm work as anything else would probably be overkill on my body. For example, doing it with Incline DB Press + T-Bar Rows for 6 sets twice a week would probably do more harm than good for me since I have deadlifting (back, among other things) and the push pressing I mentioned (shoulders) that I hope to see strength gains in as well.
A. You are onto something. You need to strive to simplify, simplify simplify and then POUR yourself into your game plan. Less is more. Even though you're young there is great risk of over-training here given the conditioning work present. Sleep is HUGE for you so be preparared to put sack time in (minus the sorority girls). Just have them call me instead please. You can have them back when this is done.
Yeah guys, I know I've been talking the talk a lot. But let me tell you that setting this up was kind of difficult for me since I have so many little things to take into consideration. Soon enough I will be posting all the stats and what not and letting you know how I am feeling.
A. Good lifters follow a plan. GREAT lifters create their own. Never underestimate this. The trainee that stops learning or needs to be fed what to do, what to eat etc. leaves the table with.....nothing. Ask questions. Take notes. Steal ideas and observe others (even the flakes). Success and failure leaves clues. That goes for you personally and the others around you.
Do more watching/recording than talking. People will begin to be nervous. Be evasive. Reveal nothing. Cite "them" frequently in your answers.
Because soon enough, people are going to be asking you LOTS of questions about what you're doing...
Thanks for reading!
-- although I might have a few drinks on my birthday on the 29th of June, which I probably should plan in advance for). I might have to switch up my supp timing if I do in fact do the dirty. Anyway, some of the supps, like Glycobol for example, aren't 100% going to be taken at the times I've listed here per se, considering it's use is dependent on the carbohydrate content of the meal it precedes. The same goes for KA. I'm still working on trying to find some Coconut Oil. I hear amazing things about it, but I am not sure where to look. I should try and find a health food store around here I'm guessing.I'm hoping that EFA/Fish Oil softgels will suffice as the small amount of fat that I should consume with KA and Bio Forge.