brandonc501
Level 1 Valued Member
First time poster, long time reader. I am posting this to share what I have learned as well as to create a bit of accountability for my intentions. I started this thread so that I can post in a few weeks what I will learn, not to mention to spark a discussion - they are always awesome on this forum. Heaven knows I have read countless discussions on here in the search for that fitness Holy Grail, and I thought I would take the role of the space monkey and give it a shot myself. Anyways:
The Goal: Rapidly lose fat while gaining – or at least maintaining – muscle mass (i.e., the Holy Grail of fitness, I suppose). The impetus for the rush is a weight loss competition where I work. Would like to lose ~18lbs of fat in the next 6 weeks – aggressive, to be sure, but possible. I get $400 cash and bragging rights if I win. As our benefits administrator (who helps handle our company wellness initiatives), it’d be great to walk the walk and talk the talk.
The Plan: Overhaul diet and implement new training regimen designed to hone in on fat burning and muscle growth. KBs, for a myriad of reasons, are a good vehicle for training; they combine hypertrophy and conditioning into one compact, efficient package. Not to mention, they are just fun!
The Diet: We all know the most important factor is diet. Since the competition started (1/7/2019), I have been compliant with the following: Decrease caloric intake to create ~1000 calorie/day deficit. Will measure on MyFitnessPal. Diet will consist primarily of vegetables (mostly green), fruits (mostly apples, oranges, bananas), lean proteins (HEAVY emphasis on chicken – I work at a poultry company in Arkansas), and zero beer. Total daily caloric intake will not exceed 1900 Kcals/day.
The Training: The plan is to toggle back and forth between two plans laid out by, possibly my favorite writer here (next to Pavel, of course), Dr Craig Marker. He wrote one article entitled HIRT for Hypertrophy and Hybrid Power Conditioning Program – both on Breaking Muscle. (links below) The idea is to utilize the High Intensity Repetition Training to target fat, and I plan to get the most bang out of my buck by hitting the glycolytic + anaerobic system 3 days a week and the alactic + anaerobic 3 days a week (switching back and forth, resting on Sunday). My hope is that this will be the most efficient way to hit my goals in such a time crunch. On top of the training, I will walk at least 60 minutes/day at work during lunch and breaks. If the going gets tough, I will take a rest day if my body demands it (like we have all encountered while trying to go aggressive in S&S)
My Stats: Male, 27 years, 6’0 tall. Weight as of 1/16/2019 is ~237lbs, waist been hovering between 39 and 40 inches. The weight loss competition I entered started 1/7/19 (I’m already down 3 lbs from this date) and ends March 4. This gives me a little over 6 weeks to hunker down on diet and train. Serendipitously, Dr Marker didn’t recommend doing the training he laid out longer than 6 weeks at a time anyways.
Other info: I am creating this post not only to hear any insights and recommendations from you – I know the knowledge to be gleaned from you all is near limitless (long time reader, first time poster) – but I think we can all agree that accountability is a very necessary ingredient to our goals, especially weight loss. I am a diehard KB enthusiast who started with a 40lb not even a year ago, and am now doing TGUs with a 40KG.
I considered chugging along with S&S for this goal, but since that program is designed for a well-rounded base for fitness and not specifically fat loss, I thought I would try to experiment. I have tried both these workouts before (not for any serious length of time, let alone combined in the same time frame) but I felt the effects on my body to be mostly in line with fat loss (challenging but no ridiculous burn) and I think there is something to be had here.
Swings for the Conditioning program Dr Marker laid out will be performed with a 24kg KB: 10 reps EMOM for sets varying between 22 and 28 minutes (waviness) on Mondays, Wednesdays, Fridays. Heavy reps for his Hypertrophy plan will be with my 44kg KB. Presses will be performed during the 10 minutes “rest” intervals will be performed with my 24kg KB (~65% 1RM), 40kg KB(~85% 1RM), and 32kg KB(~75% 1RM). These will be conducted on Tuesdays (3 rounds), Thursdays (4 rounds), and Saturdays (5 rounds). My current 1RM for a press is my 44kg KB (on a very good day).
I will let you all know my results and will publish my training log come March 4! Thanks to all and especially Dr Marker.
Links:
HIRT for Hypertrophy
The Hybrid Power Conditioning Program
The Goal: Rapidly lose fat while gaining – or at least maintaining – muscle mass (i.e., the Holy Grail of fitness, I suppose). The impetus for the rush is a weight loss competition where I work. Would like to lose ~18lbs of fat in the next 6 weeks – aggressive, to be sure, but possible. I get $400 cash and bragging rights if I win. As our benefits administrator (who helps handle our company wellness initiatives), it’d be great to walk the walk and talk the talk.
The Plan: Overhaul diet and implement new training regimen designed to hone in on fat burning and muscle growth. KBs, for a myriad of reasons, are a good vehicle for training; they combine hypertrophy and conditioning into one compact, efficient package. Not to mention, they are just fun!
The Diet: We all know the most important factor is diet. Since the competition started (1/7/2019), I have been compliant with the following: Decrease caloric intake to create ~1000 calorie/day deficit. Will measure on MyFitnessPal. Diet will consist primarily of vegetables (mostly green), fruits (mostly apples, oranges, bananas), lean proteins (HEAVY emphasis on chicken – I work at a poultry company in Arkansas), and zero beer. Total daily caloric intake will not exceed 1900 Kcals/day.
The Training: The plan is to toggle back and forth between two plans laid out by, possibly my favorite writer here (next to Pavel, of course), Dr Craig Marker. He wrote one article entitled HIRT for Hypertrophy and Hybrid Power Conditioning Program – both on Breaking Muscle. (links below) The idea is to utilize the High Intensity Repetition Training to target fat, and I plan to get the most bang out of my buck by hitting the glycolytic + anaerobic system 3 days a week and the alactic + anaerobic 3 days a week (switching back and forth, resting on Sunday). My hope is that this will be the most efficient way to hit my goals in such a time crunch. On top of the training, I will walk at least 60 minutes/day at work during lunch and breaks. If the going gets tough, I will take a rest day if my body demands it (like we have all encountered while trying to go aggressive in S&S)
My Stats: Male, 27 years, 6’0 tall. Weight as of 1/16/2019 is ~237lbs, waist been hovering between 39 and 40 inches. The weight loss competition I entered started 1/7/19 (I’m already down 3 lbs from this date) and ends March 4. This gives me a little over 6 weeks to hunker down on diet and train. Serendipitously, Dr Marker didn’t recommend doing the training he laid out longer than 6 weeks at a time anyways.
Other info: I am creating this post not only to hear any insights and recommendations from you – I know the knowledge to be gleaned from you all is near limitless (long time reader, first time poster) – but I think we can all agree that accountability is a very necessary ingredient to our goals, especially weight loss. I am a diehard KB enthusiast who started with a 40lb not even a year ago, and am now doing TGUs with a 40KG.
I considered chugging along with S&S for this goal, but since that program is designed for a well-rounded base for fitness and not specifically fat loss, I thought I would try to experiment. I have tried both these workouts before (not for any serious length of time, let alone combined in the same time frame) but I felt the effects on my body to be mostly in line with fat loss (challenging but no ridiculous burn) and I think there is something to be had here.
Swings for the Conditioning program Dr Marker laid out will be performed with a 24kg KB: 10 reps EMOM for sets varying between 22 and 28 minutes (waviness) on Mondays, Wednesdays, Fridays. Heavy reps for his Hypertrophy plan will be with my 44kg KB. Presses will be performed during the 10 minutes “rest” intervals will be performed with my 24kg KB (~65% 1RM), 40kg KB(~85% 1RM), and 32kg KB(~75% 1RM). These will be conducted on Tuesdays (3 rounds), Thursdays (4 rounds), and Saturdays (5 rounds). My current 1RM for a press is my 44kg KB (on a very good day).
I will let you all know my results and will publish my training log come March 4! Thanks to all and especially Dr Marker.
Links:
HIRT for Hypertrophy
The Hybrid Power Conditioning Program