Eating Like S*** Is OK If You Call It Carbo-Loading.

Let The Madness Begin.

Carbohydrate madness, that is. This is my first REAL experiment with Carb-Loading.

(And no, you cannot eat like shit and make it okay by calling it a carbo-load).

I'll be using the schedule explained in "The Ultimate Diet 2.0" by Lyle McDonald. His framework for carbo-loading will work best for my schedule with strength and conditioning 4x/week on top of rugby training 2x/week. The basic idea is to minimize CHO (carbohydrate) intake for 3-4 days leading up to a carb-loading phase (see: binge) that lasts 36 hours. I have tweaked this schedule to fit my needs.

As I am writing this, I am chowing down on three slices of Digorno Supreme Pizza, drinking 10 oz of whole milk and mowing through a few servings of Snyder's Honey Mustard and Onion pretzel snacks. And man, it tastes AWESOME. I also did some licorice and a bowl of strawberries. (YEAH, I understand the licorice need not be included next time, but hey, this is an experiment!)

Here is the rough estimate of tonight's carbo-load:

2,040 calories, 70g FAT, 248g CHO, 103g PRO. 

Thats 31% fat, 51% carbohydrate and 20% protein.

Here is the schedule I followed this week (and will be tweaking as I move forward).

Monday: Low (less than 100g of clean CHO/day, 250g PRO).
Tuesday: Medium (less than 100g of clean CHO/day including post-workout sugars, 250g PRO).
Wednesday: Low (less than 100g clean CHO/day, 250g PRO).
Thursday AM: Low. (Oatmeal in the AM plus as much protein as you can handle.)
Thursday PM*: High.
Friday: High. (Shoot for 400g-800g this day).
Saturday AM (Pre-Game): High.
Saturday PM (Post-Game): Medium.
Sunday: Low.


*Begin carb load. I will carb load for 36 hours, beginning at 9:30 PM on Thursday and ending at 9:30 AM Saturday. Use your imagination

I'll be tracking the total amount of food consumed as well as the total amount of calories, carbs, etc. Wish me luck!








If you want to eat and train like a mad man, come visit me at Rogue Performance.

Training.

Lower Body Strength 1

Chiddy Bang - Rebel

Strength
A1. Box Jumps 5/2 (30'', 32'', 34'', 36'', 36'')
A2. Sumo Deadlifts 4/3 (315, 315, 365, 405)
A3. Hip Flexor Mobs 3/5s

B1. Sledgehammer 3/10s (heavy)
B2. DB Reverse Lunge 2/8-10l (50, 50)
B3. Squat To Stand 2/6

Conditioning
Prowler sprints: 160 lbs x 8 reps, 90 sec rest.

Z-12 Experiment - Day 1

Times out here in Denver are getting wild, and I'm feeling a bit saucy. I've been interested in Z-12 for sometime but never had the need for a "deep, refreshing restful sleep formula". I dabbled with ZMA once but did not notice any benefit as compared to taking nothing before bed. So, my interest peaked and I purchased one bottle of Z-12, Biotest's attempt at a recovery sleep supplement (boy do they really have their bases covered!).

Here is what Z-12 is supposed to do:

"Biotest's Z-12 provides a full night's sleep without the sleep "hangover" associated with virtually all other prescription or non-prescription sleep aids.

Z-12 is also useful to people who might not generally have trouble sleeping, but who might occasionally need a guarantee of a good night's rest, like the night before an exam, a job interview, or athletic meet.

Travelers might find it useful, too, in overcoming the first-night insomnia that often afflicts those who sleep in beds they're not accustomed to."

And here is what's in it:

LINK: http://www.t-nation.com/portal_includes/suppLabels/z12SuppFacts.html

Anyways, I just received my order from Biotest (along with some nice new kicks and some Metabolic Drive), and have been waiting for an opportunity to play around with Z-12. Today was an absolute grinder (4 hours of sleep, hanging in the sun all day followed by an aggressive weight training session with my two amigo's Zach Strom and Ken Ishamel). I'm exhausted as I am typing this, so I will sleep very well tonight regardless of taking Z-12. However, a wise old Indian once told me there is no time like the present and I am stoked to give it a run. I'll keep you updated as the week goes on.

And here is a quick glance of today's training:

A1. Box Jumps 4/3
A2. Speed Deadlifts 3/8 (135)

B1. Lunges 5 mintues (12 ea., 10 ea. - 135 lbs)*
B2. Chin Ups 5 minutes (12, 10)*

C1. DB Bench Press 5 minutes (10, 8, 6, 4, 2 - 70 lbs)*
C2. Single Arm DB Row 5 minutes (10, 8, 6, 4, 2 - 70 lbs)*

CORE1. Landmines 3/30s (45)
CORE2. Overhead Plate Circles 3/6 (45)

*Use a weight you can do for 10-12 reps. Perform 10-12 reps of the first exercise and then move to the second. On the second set, perform 8-10 reps. On the third set, perform 6-8 reps. On the fourth set, perform 4-6 reps. Repeat for 5 minutes. No rest in between exercises.

9:38 PM UPDATE: Down the hatch we go.
8:29 AM UPDATE: I fell asleep sometime around 11 - that's about the norm for me. No crazy dreams, no sleep hangover this morning, although my eyes were a little 'heavier' than usual. Z-12 definitely made me very, very relaxed within about thirty minutes or so. Tonight will be another good night for a test run - I will be working late and my brain will be on full go when I need to be going to sleep. More to come.... 

A Quick Note on CHO Cycling

To current and future Rogue athletes: Don't make a low CHO day the same day you have lifting & practice. I tried this yesterday and felt flat from the time I started lifting till the end of training. It was rough. I'm going to move around my low and high days and see how I feel on training days compared to non-training days.

Training Thursday 2/17/11

Listen to this: Sam Adams - Letter To The Lost

Upper Body Strength 2

Strength
A1. Banded Push Ups 4/5
A2. Weighted Chin Ups 3/6 (20, 20, 20)
A3. Fwd Wall Slides 3/6

B1. Single Arm Cable Row 2/6-8
B2. Rollouts 3/6
B3. LYT's (disregard the skinny guy in the video please) 3/10

Conditioning
A1. Tackle bags 2x6 reps
A2. 50m sprints 6-8 reps.

trainROGUE

Training Wednesday 2/16/11

Lower Body Strength 2

Strength
A1. Hang Clean 5/2 (115, 135, 135, 135, 135)
A2. Front Squat 5/2 (175, 225, 225, 225, 225)
A3. Rec Femoris Mobility 3/5s a side

B1. SHELC's 2/ARAP
B2. Roll outs 3/6
B3. Kneeling Rock Backs 2x6/s

Conditioning
Red Rocks stair sprints: two sets of six reps (sprint 35 rows, rest until HR < 120).

Letter To The Lost

Sam Adams - Letter To The Lost

Think about it.