Marty Gallagher: August 2008 Archives
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.
A Purposeful Primitive Tale of Transformation
Beck arrived at my house at 8am. He was there to engage in one of my Purposefully Primitive Fitness Day Camps. Frankly he looked like he could use it: at age 59 years old, this ex-athlete stood 5-10 and weighed 226 and I would guesstimate he was carrying 30% body fat. The good news was he had no debilitating injuries and he was smart, motivated, realistic, and as it turned out, a real 'gamer.'
We commenced with an outdoors power-walk: he wore his heart rate monitor - an indispensable piece of gear for someone looking to go from fat to fit. I want to work my clients not kill my clients and the HR monitor allows me to work them right up to the "redline" without taking them too far too fast. We walked headed to the farm and walked the circumference for thirty minutes. He took two or three needed breaks after cresting steep hills. I taught him how to pump his elbows and lengthen his stride in order to turn walking into power-walking. He was intrigued with my "burst and rest" tactics.
After blasting up a steep hill his heart rate might spike to 130 or 140 beats per minute. At that point I would have him stand stock still until his HR dropped down to 100. I explained that even though we were not moving, there was a 'cardio lag time.' In the time it took for his elevated heart to drop, he was still receiving cardio benefit. Plus the pause allowed lactic acids to clear fatigued leg and lower back muscles and allowed heart and lungs to "resynchronize." Once his HR dropped to 100, we would hit it again - but with refreshed leg muscles and resynchronized "senders and receivers".
Refreshed and revitalized, Beck was once again able to go hard and fast. At the end of the session I had him punch the magic heart rate monitor button: he had averaged 109 beats per minute for the 30 minute session. This equated to 67.5% of his 'Max" heart rate. Afterwards he said he felt invigorated and refreshed. I attribute this phenomenon to sucking in fresh, highly oxygenated outdoor air. Plus the wonderful scenery has a terrific psychological effect.
Based on his initial session, I devised a cardio training template that had him performing early morning cardio done before breakfast while glycogen stores are low. The body's favorite fuel is glycogen (emulsified carbohydrates) and in the absence of glycogen the body will burn its second favorite fuel source: stored body fat. Our goal is to convert body fat into energy. Hitting cardio before breakfast forces the body to mobilize body fat.
After his invigorating cardio session, we rode out to a local farm to snag some just-picked produce. We headed back at my garage gym for a weight training session. I showed him proper free-weight squat technique (which he took to quite nicely) and I had him perform three sets. The first set were deep, deep squats done while hanging onto a pole for balance. Beck was able to perform 14 super-deep squats on set number 1 before hitting the wall. His second set was done without hanging onto the balance pole and Beck squeezed out a dozen on this second set before the muscle burn stopped him. After resting he attacked his 3rd and final set: this time he grasped a 25 pound plate in what I label the "plate squat." Beck performed 10 picture perfect deep squats before his thighs screamed 'no mas!'
On to dumbbell bench presses using our patented 'stretch and pause' start. Beck handled a pair of 25 pound dumbbells for 10 reps. After resting, he then pressed a pair of 35s for 10 reps. On his 3rd and final set he was able to squeeze out 10 reps using a pair of 45s. Again his technique was impeccable. Our final exercise was the Sumo deadlift using a kettlebell. Beck performed two sets of 10 reps using a 54 pound K-Bell and 'bolt upright' pulling technique. He tried pulling a barbell on his final set and was able to Sumo deadlift 135 x 6. Pretty damned nice for a fellow who'd never done them in his life. I checked the clock: our weight training session had taken 23 minutes from start to finish. He would perform this routine three times a week seeking to increase poundage or reps in each session.
Immediately afterwards I had him "smart bomb" with a 30 gram Parrillo protein shake. We ate "squashed" chicken breast sautéed in a bit of olive oil. For desert we had just-picked ice cold watermelon. He said he felt great and was elated as he headed back to Northern Virginia.
THE PRESCRIPTION
The visit allowed us to establish Beck's "baseline performance benchmarks" in cardio and resistance training. Setting up periodized game plans for each discipline was fairly simple. He would power-walk before breakfast traversing the hills in his neighborhood. He would weight train three times a week on Tuesday/Thursday/Saturday using three exercises.
Cardiovascular Exercise: Power-walk Four Week Game Plan
Frequency Duration age-related heart rate max calories burnt
Wk I 4 days 30 minutes 67.5% 300
Wk II 5 days 32 minutes 70% 350
Wk III 6 days 35 minutes 72.5% 400
Wk IV 7 days 40 minutes 75% 450
Resistance Training: Free-weight Four Week Game Plan
Plate Squat Dumbbell bench press Sumo deadlift
Wk I 25 x 15 reps 45s x 10 reps - one set 56 x 15 three sets
Wk II 35 x 15 reps 45s x 10 reps - three sets 56 x 20 three sets
Wk III 45 x 10 reps 50s x 10 reps - one set 135 x 8 one set
Wk IV 45 x 15 reps 50s x 10 reps - three sets 135 x 8 three sets
Nutrition: Lean Protein and Fiber Four Week Game Plan
End of week Bodyweight
Week I 224
Week II 222
Week III 220
Week IV 218
Nutritionally we wanted to keep it simple: rather than count calories or get into esoteric minutia, we decided that a realistic and sane goal would be to drop two pounds of bodyweight per week for four straight weeks netting an eight pound 'bathroom scale' reduction. Please keep in mind that the eight pounds is deceptive: in actuality Beck would be adding between two and five pounds of muscle in the four week timeframe. In reality Beck would likely lose 10 to 13 pounds of body fat when the "add back" of new muscle was factored.
If Beck hits all of our preordained resistance training goals, he will experience an 80% increase in his plate squat poundage (25 pounds increased to 45) along with a 22% increase in his bench press handling ability and a 142% increase in his sumo deadlift rep handling ability - 56 x 15 in week I jumps to 135 x 8 in week four. There is no way on God's green earth that a man can jump poundage or rep handling ability this significantly without adding muscle. Back decided to use the Warrior Diet template and basically eat fruit, salads or protein shakes during the day. At night he would consume all the lean protein and fibrous carbs he wanted. He indicated that sweets held no attraction but wanted to have a glass or two of wine a couple times a week.
We will keep you posted on his weekly progress.
The Purposefully Primitive Manifesto
Who we are
Why we do the things we do in the way that we do them
"Fitness" is a terrible word. Most fitness professionals abhor the word fitness. Yet they demonstrate inarticulate frustration when asked to offer up a substitute word. I have a 2-word phrase that the real fitness pros love when I share it with them. These are people who are actually able to get real results, tangible, indisputable, measurable results for their lucky fitness clients. Imagine that. My alternative two word substitution phrase for the word fitness is physical transformation. Those two words really sum up what all of us who pursue the fleece of fuzzy fitness -- we're actually after physical transformation. Following along with our Krishnamurti-inspired line of reasoning, once we agree to substitute the word fitness with the phrase physical transformation, the next logical question becomes: how does one define 'physical transformation?
Out of these two words, physical transformation, grow four words that define and give purpose and context to the phrase. In order to achieve a physical transformation we must do two things: add muscle, lose body fat. We physically transform ourselves if we are able to add a significant amount of shapely, functional muscle and are able to radically reduce our body fat percentile. More muscle, less fat. That is the motto of the Purposeful Primitive.
Fitness adherents will often bristle at this "oversimplification." They might protest saying, "well I engage in fitness because I want to become a better tennis player." Or I want to run a marathon." Or "I want to lose 30 pounds in time for my class reunion." Performance in any athletic activity dramatically improves if the individual acquires more functional muscle mass while losing ample amounts of body fat. Anyone seeking to look better for an upcoming event will look at their absolute best if they add muscle and lose fat. You name a fitness-related goal and I can assure you the acquisition of that goal can be achieved by adding ample amounts of muscle and losing 25 pounds of unsightly, unhealthy body fat.
In order to add muscle and burn off stored body fat, the Purposeful Primitive uses four disciplines operating in four parallel arenas: resistance training, cardiovascular training, brain-train and nutrition. The Purposeful Primitive establishes end goals in each of the four disciplines and reverse-engineers a goal based on a twelve week timeframe. Weekly mini-goals are established in each of the four interrelated disciplines. Each week small incremental steps are taken towards the end goal in each discipline. The Purposeful Primitive always has a transformational goal and always works his way towards the ultimate goal. When the ultimate goals in each of the four disciplines are achieved, physical transformation becomes reality. Establish predetermined weekly goals and set about working towards each weekly goal in an incremental fashion. The predetermined physical goal is simple: add substantial amounts of muscle while dramatically reducing body fat.
The Purposeful Primitive uses retro methodology. These are of the athletic elite in each of the four parallel disciplines. Every effective "fitness" program needs a resistance element, a cardiovascular element, a sound nutritional strategy and a mental approach that amplifies, not hinders, progress. There is a nice symmetry to the Purposeful Primitive flow chart....
Fitness
Physical Transformation
Add muscle -- Reduce bodyfat
Resistance training Cardio Brain-train Performance Nutrition
4 subdivisions 4 subdivisions 4 subdivisions 4 subdivisions
Resistance subdivision
1. use free weights
2. trigger hypertrophy
3. feed and rest battered muscle
4. exceed capacity in some way
Cardiovascular subdivision
1. monitor frequency
2. monitor duration
3. monitor session intensity
4. use a periodized cardio game plan
Brain Train subdivision
1. willpower is finite
2. enthusiasm is self-sustaining mental fuel
3. master instantaneous pre-lift psyche-up techniques
4. master sustained psyche for long term adherence
Performance Nutrition subdivision
1. lean protein & fiber carbs are the backbone
2. eat wholesome, tasty, nutritious foods in ample amounts
3. detoxify the chemically poisoned body
4. coordinate performance nutrition with exercise to oxidize bodyfat
How easy would it be to add four further subdivisions to each of these sixteen meaty subdivision topics...one could easily think of four more pertinent sub-sub-divisions about, oh say, "why lean protein and fiber carbohydrates form the structural and philosophical backbone of the Purposefully Primitive nutritional template."
A. Lean protein provides amino acid critical for the healing and growth
B. Fiber carbohydrates dampen insulin secretions and are nutrient rich
C. Lean protein is difficult to compartmentalize as bodyfat.
D. Fibrous carbohydrates are difficult to compartmentalize as bodyfat.
We could easily do the same and amplify four times over on each of the sixteen subdivisions spread over four disciplines supporting a four word mission statement under a two word goal tucked beneath a single nebulous word: fitness. 1, 2, 4, 16, 64...
From the nebulous fuzzy word fitness springs two very clear words expressing a solid and complete idea: physical transformation. Wow -- there is true grandeur is that simple two-word phrase: physical transformation! This phrase expresses the ultimate goal of every fitness journey: utter and complete physical transformation -- we all want to trade in our body, undergo a metamorphosis from an ugly, earthbound caterpillar into a gorgeous, ethereal, multi-colored celestial butterfly.
How do we physically transform? To put a slightly finer point on it, the irreducible core goal of the Purposefully Primitive is to systematically add muscle and reduce stored body fat: add muscle, lose bodyfat. How do we add muscle and lose bodyfat? We find that answer in the supporting layer of the Purposefully Primitive pyramid: The two phrase four word mission statement begets a four discipline/eight word floor that identifies the modes and methods used to achieve physical transformation. How easy it was to provide four subdivisions of subtlety to such meaty areas. Each of the four disciplines has four identifying characteristics. The four subdivisions within the four disciplines create 16 cumulative sub-subdivisions; these are still evenly spread amongst the four interrelated disciplines. How easy to further imagine a 64 sub-sub-subdivision pyramidal base. All from amplifying the four disciplines.
When these four interlinked disciplines are practiced properly and executed in a balanced fashion, physiologic synergy occurs and progress accumulates at an astonishingly fast rate. A rate far faster than what can be achieved practicing one, two or even three of the four elements to the exclusion of even one of the four disciplines. Unless all four are in place and practiced in an evenhanded fashion, synergy is unachievable. Only the even application of all four elements ignites synergy. Better to do a little of each than a whole lot of any one, two or even three disciplines.
Next week: dealing with the four disciplines simultaneously....
|
