292.8

What if I told you that you could wring all of the fat from your body, maximize your endurance to marathoner proportions and increase your max squat to 1000#, all by doing this one weird thing? Yeah, right. That won’t happen. Not on this planet, not in this lifetime. Fatloss is dependent upon factors such as body type, macro intake, caloric balance, proper amino acid balance, hormones, anaerobic fitness, etc. A continuous, well thought out training regimen carried out over several years might bring you fairly close to your genetic endurance potential. Powerlifting greatness can be built-up over thousands of hours of training spaced out over hundreds of months. There is no easy fix, I know that I did not get this body in a few weeks, it will take at least as much time to fix as it took to break. And I am OK with that.

Body recomposition is not a pipe-dream but it has limits and constraints and most of those involve sticking to the program and following the rules. Carb cycling, paleo, zone, weight watchers, everyone has a new idea, a better idea. There are so many factors to be considered it is no wonder there is so much confusion over which diet is best. It seems that everyone wants you to be on their bus but noone wants to help you determine where you want the bus to go. Sadly we have to decide that for ourselves. What are our goals?

My goals are simple, I want to be able to play with my grandchildren, all six of them, anytime they want to. I don’t want to say, ‘I’m too tired’ or ‘I can’t do that any more.’ I run a mile every day so that I can run a mile if I want to. I lift weights so that if my grandson is going out for football I can hang with him in the gym and bench 200# when it’s my turn. I do pyo so that I can bend and jump and do whatever to keep up with these wonderful guys and girls. I cycle so that they can point to me and say “My papa can ride a hundred miles on a bike!”

My Food

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
16 oz. 2% milk(260 cal.)P16F10C24
total=630 cal. P 46.5 F 32.2 C 35.6

lunch
pork tacos
total=1164 cal. P 98 F 46.4 C 73

popcorn
corn(260 cal.)P8F3C50
oil(120 cal.)P0F14C0
total=380 cal. P 8 F 17 C 50

dinner
tuna salad
4 oz. spinach(28 cal.)(P3.2F.4C4
2 cans tuna, drained(180 cal.)P40F2C0
total=208 cal. P 43.2 F 2.4 C 4
daily totals 2382 P 195.7 F 98 C 162.6

My Workout

1 mile run
100 single unders
back squats 5×5@165#

When you think about taking a few days off of a workout regimen, take a look at this study to see the effects of atrophy in only two weeks. The rehab conditioning they speak of is aerobic, no clue what the results would be if resistance training had been added to the rehab workload. As you can see, the difference between 2 or 3 days recovery time and two weeks without a workout is very small indeed.

Your workout
walk 1 mile
25 single unders
10 burpees