Beck's First Full Week of PP Training & Nutrition
Beck's first week using our PP training and eating template was a short, partial week that commenced on Thursday and ended on Sunday evening. He used this short week as a shakedown cruise to familiarize himself with our particular exercise techniques and to become proficient with his Polar Heart Rate monitor. His first full week of full on training and eating yielded the following results....
Projected weight loss two pounds
Actual weight loss three pounds
Bodyweight, start & end 227.2 224.2
Weight training sessions three sessions, average length 32 minutes
Cardio sessions six sessions: average 70.6% of age-related HR max
Diet/nutrition excellent
Weight Training: Beck ended week II doing two, no-weight squat sets of 22 and 20 reps respectively. This was followed by a single set of 10 reps holding a 35 pound plate. I drilled into him the necessity of squatting super deep and holding this low position for a beat before arising. Hips needed to stay under the shoulder upon arising. He had previous dumbbell bench press experience and by the end of week II was able to handle a pair of 35s for 18, 12 and 8 reps on three successive sets. The drop-off between set I and III was attributable to a lack of muscular endurance. In the Sumo deadlift he ended week II handling 60 x 10 and 70 x 10. The three weight sessions lasted on average 32 minutes. Beck was curious about his heart rate during the weight training sessions and wore his HR monitor while weight training. He found he was able on average to generate an excellent 78.4% blended session heart rate for the duration of the weight sessions. He attained or exceeded all predetermined weight training benchmarks.
Cardiovascular Training: Beck's predetermined cardio goal for week II was to attain a blended session average heart rate of 67.5% (109 beats per minute) in six sessions lasting 30 minutes apiece. He power-walked six times in seven days and averaged 70.6% of ARHR max. Interestingly, his HR in three 30 minute weight training sessions exceeded his HR in six 30-minute power-walk sessions. He even wore his heart rate monitor while mowing the lawn and discovered he was able to generate a 70% + heart rate. He exceeded all predetermined cardio training benchmarks.
Nutrition: Beck is in an enviable position: his wife is a gourmet cook. He ate sparingly during the day munching on plums, watermelon, peaches, almonds and protein shakes. He would "feast" at night on shellfish, lean burgers, turkey sausage, salmon, chicken, salads and lots of fiber carbs. He also had a few beers and some pasta - perfectly acceptable in these early stages. At one point during the week his weight actually dropped to 223 and I indicated to him that he needed to "add back" some lean protein calories: dropping bodyweight too precipitously causes the trainee to lose lean muscle mass. We want a steady and even drop in body weight as this ensures weight loss is fat loss - not muscle loss. He exceeded all predetermined nutritional benchmarks.
Beck's first week using our PP training and eating template was a short, partial week that commenced on Thursday and ended on Sunday evening. He used this short week as a shakedown cruise to familiarize himself with our particular exercise techniques and to become proficient with his Polar Heart Rate monitor. His first full week of full on training and eating yielded the following results....
Projected weight loss two pounds
Actual weight loss three pounds
Bodyweight, start & end 227.2 224.2
Weight training sessions three sessions, average length 32 minutes
Cardio sessions six sessions: average 70.6% of age-related HR max
Diet/nutrition excellent
Weight Training: Beck ended week II doing two, no-weight squat sets of 22 and 20 reps respectively. This was followed by a single set of 10 reps holding a 35 pound plate. I drilled into him the necessity of squatting super deep and holding this low position for a beat before arising. Hips needed to stay under the shoulder upon arising. He had previous dumbbell bench press experience and by the end of week II was able to handle a pair of 35s for 18, 12 and 8 reps on three successive sets. The drop-off between set I and III was attributable to a lack of muscular endurance. In the Sumo deadlift he ended week II handling 60 x 10 and 70 x 10. The three weight sessions lasted on average 32 minutes. Beck was curious about his heart rate during the weight training sessions and wore his HR monitor while weight training. He found he was able on average to generate an excellent 78.4% blended session heart rate for the duration of the weight sessions. He attained or exceeded all predetermined weight training benchmarks.
Cardiovascular Training: Beck's predetermined cardio goal for week II was to attain a blended session average heart rate of 67.5% (109 beats per minute) in six sessions lasting 30 minutes apiece. He power-walked six times in seven days and averaged 70.6% of ARHR max. Interestingly, his HR in three 30 minute weight training sessions exceeded his HR in six 30-minute power-walk sessions. He even wore his heart rate monitor while mowing the lawn and discovered he was able to generate a 70% + heart rate. He exceeded all predetermined cardio training benchmarks.
Nutrition: Beck is in an enviable position: his wife is a gourmet cook. He ate sparingly during the day munching on plums, watermelon, peaches, almonds and protein shakes. He would "feast" at night on shellfish, lean burgers, turkey sausage, salmon, chicken, salads and lots of fiber carbs. He also had a few beers and some pasta - perfectly acceptable in these early stages. At one point during the week his weight actually dropped to 223 and I indicated to him that he needed to "add back" some lean protein calories: dropping bodyweight too precipitously causes the trainee to lose lean muscle mass. We want a steady and even drop in body weight as this ensures weight loss is fat loss - not muscle loss. He exceeded all predetermined nutritional benchmarks.
Great work Beck, I look forward to keeping up to date with your progress in both training and nutrition. Cheers for posting actual real-world stuff online for us to see Marty!
awesome blog Marty - I let one of my football players borrow your book, as it is in my gym, required gym by my coaches.
he will learn what it takes to become strong!
thank you brother,
--zach--
Marty
we need to send you a host of teens, these kids are unsure of what it takes to become truly strong!
perhaps PP become required rdng by coaches as well!
--z--