Kohner's Training Log

[kohner]

My basic stats as of 2/27/07:

6’2”
187 lbs
22 yrs old

I’m currently ending my first 5x5 periodization routine and am looking to start it over next week. My current maxes are unknown, I’m looking to lean up a bit then begin packing on the mass. I’d say most of my stuff is in order except for the fact that I enjoy partying a little too much and end up drinking anywhere from 1-3 nights a week. Anyways, I’m hoping for a little constructive criticism. Thanks.

[kohner]

Current Diet Plan:

Ok, I was bored today and decided that I’d throw a few numbers together. My current goal is to lean up a bit then head into a slow bulk and eventually ending somewhere north of 200lbs. Anywho see if you guys think this is good…

My basic assumptions come from Lyle McDonald’s article Determining the Maximum Dietary Deficit for Fat Loss.

Maintenance Calories: 14-16 Cals/lb
187 lbs * 16 Cals/lb = 3000 Cals

This seems about right from my experience. So I’m guessing I’m anywhere from 12-14% BF which gives me.

187 lbs * 86% lm = 161 lbm
187 lbs – 161 lbs = 26 lbf

Lyle finds that each pound of body fat can support 31 cals/day.

31 cals/lbf day * 26 lbf = 800 cals/day
3000 cals/day – 800cals/day = 2200 cals/day

So that would mean if I was sedentary I would only need about 2200 cals/day. I added 600 cals for lifting days.

(I’m using a periodized 5x5 routine with 20 minutes inclined walking afterwards)

I also added 300 cals for resting days so I wouldn’t be getting just the bare minimum cals.

Lifting Days: 2200 cals + 600 cals = 2800 cals
Resting Days: 2200 cals + 300 cals = 2500 cals

I decided to use about 1.5g/lbm for protein, 0.7 g/lbm for fat and use carbs to make up the rest.

Protein: 161 lbm * 1.5g/lbm = 242 g * 4 cals / g = 966 cals
Fat: 161 lbm * 0.7 = 113 g * 9 cals / g = 1015 cals
P + F: 966 cals + 1015 cals = 1981

Lifting Days:
Carbs: 2800 cals – 1981 cals = 819 cals / 4 cals / 1 g = 205g / 161 lbm = 1.27 g/lbm

Rest Days:
Carbs: 2500 cals – 1981 cals = 519 cals / 4 cals / 1 g = 130g / 161 lbm = 0.8 g/lbm

So I guess to sum it up

Lifting Days:
Protein: 242g or 1.5 g/lbm
Fat: 113g or 0.7g/lbm
Carbs: 205g or 1.27g/lbm

Rest Days:
Protein: 242g or 1.5 g/lbm
Fat: 113g or 0.7g/lbm
Carbs: 130g or 0.8g/lbm

I guess I got a little overzealous with numbers but what do you all think of the overall macro break downs?

[kohner]

2/26 Lifting Day

Diet:
grams cals %total
Total: 3067
Fat: 132 1191 40%
Sat: 41 368 12%
Poly: 28 254 9%
Mono: 51 459 15%
Carbs: 203 695 23%
Fiber: 29 0 0%
Protein: 274 1098 37%

Lifts:

DL
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3

Push press
45 x 5
95 x 5
145 x 3
145 x 2
145 x 2

Chins
BW x 8
BW x 6
BW x 6

20 min walk 5% grade @ 3.8 mph

2/27 Rest Day

Diet:

grams cals %total
Total: 2433
Fat: 105 942 41%
Sat: 27 244 11%
Poly: 17 153 7%
Mono: 44 398 17%
Carbs: 137 459 20%
Fiber: 22 0 0%
Protein: 231 925 40%

[kohner]

Post whoring so i can get 10 posts and be able to post a link.

[kohner]

2 more

[kohner]

done. sorry!

[kohner]

Diet:

grams cals %total
Total: 2764
Fat: 113 1019 39%
Sat: 27 247 9%
Poly: 21 188 7%
Mono: 48 432 16%
Carbs: 197 652 25%
Fiber: 34 0 0%
Protein: 241 965 37%

Lifts:

Squat
135 x 5
225 x 3
255 x 3
280 x 3

Bench
135 x 5
225 x 5
270 x 3
Spotter Left So I dropped the weight
245 x 5
245 x 5

Bent Row
135 x 5
185 x 3
185 x 3

20 min walk 5% grade @ 3.8 mph

[kohner]

Catching up on a few days...

I decided to reset my 5x5, my lifts were starting to stall out.

3/3/07

Diet:

grams cals %total
Total: 2406
Fat: 111 998 43%
Sat: 31 281 12%
Poly: 17 150 6%
Mono:51 456 20%
Carbs: 168 547 24%
Fiber: 32 0 0%
Protein:191 765 33%


Did my squats but then a few buddies showed up and ended up playing about 3 hrs of pick-up basketball. tried to go back and lift afterwards but was too tired



3/4/07

Diet:

Cheat day- ~3500 cals

1.5hrs basketball


3/5/07

Diet:

grams cals %total
Total: 2073
Fat: 106 954 47%
Sat: 28 250 12%
Poly: 16 148 7%
Mono:53 476 24%
Carbs: 164 583 29%
Fiber: 19 0 0%
Protein:121 483 24%

5 hrs Snowboarding

[kohner]

3/6/07

Diet:

grams cals %total
Total: 2709
Fat: 101 908 35%
Sat: 23 209 8%
Poly: 17 154 6%
Mono: 53 476 18%
Carbs: 211 762 29%
Fiber: 21 0 0%
Protein: 240 959 36%


Lifts:

Squat
120x5
155x5
185x5
215x5
245x5

Bench
120x5
150x5
180x5
210x5
240x5

Bent Row
85x5
105x5
125x5
145x5
165x5

hypers - 2x8 with 50lbs
decline bench situps - 3x8 with 50lbs

[kohner]

Diet went to hell since it was spring break, but i still got my lifts in...

3/8/07:

Front Squats:
85x5
120x5
155x5
185x5
185x5

Push Press
85x5
100x5
115x5
130x5

DL
135x5
180x5
215x5
255x5
290x5


3/11/07

Squat
120x5
155x5
185x5
215x5
250x3
185x8

Bench
120x5
150x5
185x5
210x5
250x3
185x8

Ha ha my bench and squat are basically the same :bash:

Bent Row
85x5
105x5
125x5
145x5
170x3
125x8

Dips
3x8 - BW+40

Curls
3x8 - 60lbs

[kohner]

3/13/07

Squat
125x5
160x5
190x5
220x5
250x5

Bench
125x5
155x5
185x5
220x5
250x5

Bent Row
85x5
105x5
130x5
150x5
170x5

back extensions 50lbs 3x8
situps 50lbs 3x8

[kohner]

3/15/07

Front Squats:
125x5
160x5
190x5
190x5

Push Press
85x5
100x5
120x5
135x5

DL
135x5
180x5
220x5
260x5
295x5

chins BW 3x6


3/19/07

Squat
125x5
160x5
190x5
220x5
260x3
190x8

Bench
125x5
155x5
185x5
220x5
255x3
185x8


Bent Row
85x5
105x5
130x5
150x5
175x3
130x8

Dips
3x8 - BW+40

Curls
65x8
65x6
70x3

[kohner]

3/21/07

Squat
130x5
160x5
195x5
225x5
260x5

Bench
130x5
160x5
190x5
220x5
255x5


Bent Row
90x5
110x5
135x5
155x5
175x3

[kohner]

3/23/07

Front Squats:
130x5
160x5
195x5
195x5

Push Press
85x5
105x5
120x5
140x5

DL
135x5
190x5
225x5
265x5
305x5

chins BW 3x6

[kohner]

3/26/07

Squat
135x5
160x5
195x5
225x5
265x3
190x8

Bench
130x5
160x5
190x5
225x5
260x3
190x8


Bent Row
90x5
110x5
130x5
155x5
180x3
130x8

[kohner]

3/28/07

Squat
135x5
165x5
200x5
230x5
265x5

Bench
130x5
165x5
195x5
230x5
260x4


Bent Row
90x5
110x5
135x5
155x5
180x4

Some GHR's and Incline situps...

I also finally got a job :D I'm a real live engineer now. I'll be designing brakes, so if your car doesn't stop it's probably my fault.