Dave's Not Here

Diet Time!

by on Feb.21, 2012, under Body Stats, Dave's Rants, Workout Logs

I’m done with my cruise, taking a break from CrossFit, and now it’s time to get back to business. I weigh about 30lbs more than I think I should. And, my muscles are shrinking . . . so, what should I do, when my shoulder can’t take any more CrossFit?

My requirements were pretty simple:

  1. Lose weight
  2. Don’t lose muscle mass

(And, yes, I know that it is extremely difficult to build muscle and lose fat at the same time)

I asked out on Fitocracy. I was looking for weight loss, and strength training. The guys seemed split about Stronglifts vs Starting Strength. And, one person mentioned Leangains, which I had googled before, but, their site was a bit confusing.

So, I took the time to read a bit more, learn a bit more, and decided that I would build a plan based on Starting Strength, Leangagins, and, my normal Primal Diet. There were two reasons I picked Starting Strength over Stronglifts:

  1. I have done Stronglifts before. And, while I did like it — I love new shiny things more 🙂
  2. Someone on Fitocracy mentioned that Starting Strength did not take as long as Stronglifts. And, I do remember Stronglifts taking a VERY long time.

The Food Plan

So, what exactly is my plan? Leangains is a fasting / feasting plan, with 8 hours of feasting, and 16 hours of fasting. I have to use a slightly modified plan, since I workout in the morning. So, following the Early morning fasted training plan here: I have come up with the following schedule:

Workout Days

5:00AM Wake-up, have 10g BCAA (or low carb protein) shake before I head to gym.
6:00AM Training.
8:00AM 10g BCAA
10:00AM 10g BCAA
12:00PM First meal of the day. Large meal, since it’s Post Workout Nutrition (PWN)
5-6PM Dinner — Try to make this meal lower carb, since it’s pre-fast.

Non Workout Days

12:00PM First meal of the day.
5-6PM Dinner — Try to make this meal lower carb, since it’s pre-fast.

General Diet Guideline

I’ll be following the Primal Blueprint as much as I can on the meals. I will allow carbs on the first meal, but I’ll try to get them all from fruits & vegetables. If some grains / tubers slip in, though, it will be ok. Particularly in the beginning of the diet. If I stall, I will start counting carbs, and limiting them more aggressively.

The Training

As I said before, I will be following Starting Strength for a workout plan. The only thing I’m going to be modifying is Bench Press. Since my little gym does not have a power cage, I’m going to be doing dumbbell press instead of bench. (So, it is good that I’m starting lower, since I can only climb in increments of 10lbs (5lbs/hand)). Here is my schedule:

Workout A

3×5 Squat
3×5 Dumbbell Bench Press
1×5 Deadlift

Workout B

3×5 Squat
3×5 Overhead Press
3×5 Power Cleans


Here is my workout schedule. Every workout the weights go up.

Week nWorkout ARestWorkout BRestWorkout A
Week n+1Workout BRestWorkout ARestWorkout B

My particular workout regimen is in a google doc here

Starting Stats

And, finally, some starting stats. I am at my heaviest (since moving to Utah) starting this diet. I left for a cruise at 220lbs, and I came back at 225. (It would have been worse, but I stuck to my strict diet of soft-serve and liquor).

Body Weight: 225.2
Bench: 225(1RM), 205(5RM)
Press: 155(1RM), 135(5RM)
Squat: 255(1RM), 245(5RM)
Deadlift: 315(1RM), 275(5RM)
Clean: 185(1RM), 135(5RM)

I’ll find a measuring tape and update my google docs measurements sometime today and tomorrow, so, more accurate stats can always be found there.

Week 1:

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