Fitness
-Body Recomposition for a skinnyfat guy
-Short-Intermediate term: look muscular with shirt OFF
-Long term: look muscular even with shirt/clothes ON (i.e. muscular at ~8-10% BF)
-Early 2013: solo training following Starting Strength (M. Rippetoe): not much perceived improvement
-July 2013: 6' 188lbs ~25% BF. Joined Equinox/Hired PT. Started with powerlifting 3x/wk (Squat, Bench, DL, overhead press)
-Dec 2013: 6' 173lbs ~17-18% BF. New PT: Bodybuilding program 4-5x/wk @ 5pm (still compound exercises/lower weight/higher reps + assistance exercises)
-Dec 2013: stopped 2-3x weekly stationary bike 30 mins (target HR: 140); replaced with 3-4x weekly night-time Yoga (60 min studio sessions / significant sweating / hoping for mobility gains)
2014
-continue current training program
-continue Yoga
-re-evaluate on monthly basis to address any specific changes that may be appropriate to make based on new knowledge gained or need for program diversity
Nutrition
-have been using MyFitnessPal app to track daily calories
-Calorie Breakdown: 40+% protein / 40+% fat / <20% carb (~2500 total cals daily)
-Avg 200+ grams protein per day
-Training days: ~3 protein drinks (30-40g per drink) throughout day (breakfast; mid-afternoon; post-workout) + 20g BCAA immed prior to gym workout
-Usual breakfast: 4 fried eggs + 1 muscle milk 17oz protein drink
-Usual lunch: protein-based / low carb (i.e. sashimi, kabob, chicken)
-Usual mid-afternoon snack: 1 muscle milk 17oz protein drink
-Pre-workout 20g BCAA mixed in H2O
-Post workout Whey Protein + Almond Milk + Peanut Butter Shake
-Usual dinner: protein-based / low carb (i.e. 1lb. steak, chicken breast & veggies, kabob)
2014
-may hire nutritionist/nutrition coach as a consultant to see if my diet needs specific personalized tweaks to achieve both my short-term and long-term fitness goals
Health
-Extensive bloodwork from Sept 2013 & Dec 2013 (Vitamins, Minerals, Hormones: Test/Est/Thyroid, Liver Fn, etc.)
-Daily Supps: Vit D 10k, Vit K, Vit E, Vit B12, Selenium, ZMA (all based on needs derived from bloodwork)
-Occasional ACV
2014
-continue quarterly bloodwork to further dial in supplementation
-continue to self-educate re: TRT [currently not supplementing, but @ low-normal T for my demographic: total test ~500 (normal: 300-1200) on 2 diff occasions checked 3 months apart]
-continue to self-educate re: hormonal balance [currently elevated cortisol; thus elevated cortisol:Testosterone ratio which may be contributing to lack of perceived anabolic gains]
Sleep
-had tonsillectomy to improve mild breathing obstruction
-blackout blinds installed in bedroom
-started 10,000 lux light therapy on overcast mornings/days when sun exposure expected to be limited
-installed f.lux
2014
-self-educate re: utility of sleep cycle monitors to see if may be of any benefit
-self-educate re: bed/bedding/pillow products that may further optimize sleep
-better sleep schedule discipline (lights out before 11pm)
Skin Care
-researched various skin care regimens/tips via blogs, forums, medical journals, dermatologists
-trial & error with several different skin care products
-started laser treatments to improve acne scarring (1 treatment so far)
2014
-continue laser treatments in early 2014 (additional 2-4 treatments)
-continue trial & error to dial in specific product brands for skin care products optimized for personal skin type
-AM care:
Daily 2% Sal Acid wash*
Clarisonic cleansing brush
Air Dry
Zinc based sunscreen
[*substitute with 10% Benz Perox wash 1-2x/wk]
-PM Care
Cetaphil face wash
Air Dry
Topical Retin-A
Air Dry
Moisturizer
Dental Care
-had 4 wisdom teeth pulled due to crowding by oral surgeon
-had 2 root canals by endodontist and temp crowns by prosthodontist placed on back molars
-had orthodontics started by orthodontist in Oct 2013
2014
-cont monthly orthodontic care
-cont nightly Waterpik usage
-fingers crossed for good ortho result by end 2014 (as anticipated by orthodontist)
2015
-cont established (hopefully by then) good dental hygiene routine
-cont care for potential permanent retainer by that point
-seek permanent solution for 2 currently temp crowns on back molars
-need 1 mid-back upper implant with oral surgeon & prosthodontist
-seek prosthodontic evaluation/treatment for best way to address cosmetics of (hopefully by then) straightened front visible teeth in the smile line (?porcelain fused crowns?)
-Body Recomposition for a skinnyfat guy
-Short-Intermediate term: look muscular with shirt OFF
-Long term: look muscular even with shirt/clothes ON (i.e. muscular at ~8-10% BF)
-Early 2013: solo training following Starting Strength (M. Rippetoe): not much perceived improvement
-July 2013: 6' 188lbs ~25% BF. Joined Equinox/Hired PT. Started with powerlifting 3x/wk (Squat, Bench, DL, overhead press)
-Dec 2013: 6' 173lbs ~17-18% BF. New PT: Bodybuilding program 4-5x/wk @ 5pm (still compound exercises/lower weight/higher reps + assistance exercises)
-Dec 2013: stopped 2-3x weekly stationary bike 30 mins (target HR: 140); replaced with 3-4x weekly night-time Yoga (60 min studio sessions / significant sweating / hoping for mobility gains)
2014
-continue current training program
-continue Yoga
-re-evaluate on monthly basis to address any specific changes that may be appropriate to make based on new knowledge gained or need for program diversity
Nutrition
-have been using MyFitnessPal app to track daily calories
-Calorie Breakdown: 40+% protein / 40+% fat / <20% carb (~2500 total cals daily)
-Avg 200+ grams protein per day
-Training days: ~3 protein drinks (30-40g per drink) throughout day (breakfast; mid-afternoon; post-workout) + 20g BCAA immed prior to gym workout
-Usual breakfast: 4 fried eggs + 1 muscle milk 17oz protein drink
-Usual lunch: protein-based / low carb (i.e. sashimi, kabob, chicken)
-Usual mid-afternoon snack: 1 muscle milk 17oz protein drink
-Pre-workout 20g BCAA mixed in H2O
-Post workout Whey Protein + Almond Milk + Peanut Butter Shake
-Usual dinner: protein-based / low carb (i.e. 1lb. steak, chicken breast & veggies, kabob)
2014
-may hire nutritionist/nutrition coach as a consultant to see if my diet needs specific personalized tweaks to achieve both my short-term and long-term fitness goals
Health
-Extensive bloodwork from Sept 2013 & Dec 2013 (Vitamins, Minerals, Hormones: Test/Est/Thyroid, Liver Fn, etc.)
-Daily Supps: Vit D 10k, Vit K, Vit E, Vit B12, Selenium, ZMA (all based on needs derived from bloodwork)
-Occasional ACV
2014
-continue quarterly bloodwork to further dial in supplementation
-continue to self-educate re: TRT [currently not supplementing, but @ low-normal T for my demographic: total test ~500 (normal: 300-1200) on 2 diff occasions checked 3 months apart]
-continue to self-educate re: hormonal balance [currently elevated cortisol; thus elevated cortisol:Testosterone ratio which may be contributing to lack of perceived anabolic gains]
Sleep
-had tonsillectomy to improve mild breathing obstruction
-blackout blinds installed in bedroom
-started 10,000 lux light therapy on overcast mornings/days when sun exposure expected to be limited
-installed f.lux
2014
-self-educate re: utility of sleep cycle monitors to see if may be of any benefit
-self-educate re: bed/bedding/pillow products that may further optimize sleep
-better sleep schedule discipline (lights out before 11pm)
Skin Care
-researched various skin care regimens/tips via blogs, forums, medical journals, dermatologists
-trial & error with several different skin care products
-started laser treatments to improve acne scarring (1 treatment so far)
2014
-continue laser treatments in early 2014 (additional 2-4 treatments)
-continue trial & error to dial in specific product brands for skin care products optimized for personal skin type
-AM care:
Daily 2% Sal Acid wash*
Clarisonic cleansing brush
Air Dry
Zinc based sunscreen
[*substitute with 10% Benz Perox wash 1-2x/wk]
-PM Care
Cetaphil face wash
Air Dry
Topical Retin-A
Air Dry
Moisturizer
Dental Care
-had 4 wisdom teeth pulled due to crowding by oral surgeon
-had 2 root canals by endodontist and temp crowns by prosthodontist placed on back molars
-had orthodontics started by orthodontist in Oct 2013
2014
-cont monthly orthodontic care
-cont nightly Waterpik usage
-fingers crossed for good ortho result by end 2014 (as anticipated by orthodontist)
2015
-cont established (hopefully by then) good dental hygiene routine
-cont care for potential permanent retainer by that point
-seek permanent solution for 2 currently temp crowns on back molars
-need 1 mid-back upper implant with oral surgeon & prosthodontist
-seek prosthodontic evaluation/treatment for best way to address cosmetics of (hopefully by then) straightened front visible teeth in the smile line (?porcelain fused crowns?)