06/10/2013 - PHAT Training Day 1 - Upper Body Power So, I had been planning on doing the Mountain Dog Diet. Anyways, I wasn’t going to be able to follow it exactly, and although there is a lot of great information on the site there was no application guide in terms of creating your own diet. So, I continued to research this over the weekend and stumbled across a couple of great articles on SimplyShredded written by Layne Norton regarding his PHAT training system and his guidelines for putting together a contest diet. He really spelled it out in both. So, over the weekend I planned out my diet and training. I even made new spreadsheets to help me out with both. If you want to find the articles just Google or Bing “Layne Norton Contest Diet SimplyShredded” or “PHAT training system SimplyShredded.” If you’d like a copy of my spread sheets, just PM me and I’ll email them to you. Once you read the articles the spread sheets should be pretty self-explanatory. I have followed his workouts for two sessions now and one really nice thing about it is I’m still in and out of the gym in less than an hour. It’s also amazing to me how similar what he’s found to be the most effective way to train is to what I’ve found. In fact, I’ve done PHAT training in the past without actually having a name for it. Basically, it’s a 5 day program with a 2 day power split and a 3 day bodybuilding split. These are the basics as I have laid them out: D1: Upper Body Power D2: Lower Body Power D3: Back and Shoulders Hypertrophy D4: Chest and Arms Hypertrophy D5: Lower Body Hypertrophy You’re supposed to rest between days 2&3 and after 5, but it’s easier for me to fit my training into 5 consecutive days. If my wife and I can get into a routine of training on Saturdays, I’ll add the rests back in as Layne has them. Until then, it’s five days straight baby!!! One other change I made is the exercise order. He had bodyparts ordered differently from what I’ve determined to be the best for me. However, I am following his sets/rep schemes. I didn’t record Saturday’s workout (went solo), but I did record this morning’s: Upper Body Power 3x3-5 Flat Dumbbell - 100x5,5,5 2x6-10 Incline Barbell - 225x6,6 2x6-10 Upright Rows - 135x6,6 2x6-10 Barbell Curls - 90x6,6 2x6-10 Decline French Press - 105x6,6 3x3-5 Bent Over Rows - 275x5,5,5 2x6-10 Pull-ups - 221x8,8 2x6-10 Barbell Straight Arm Pullover - 65x10,10 As you can see by the weights I used, my finger is getting better. It’s still nowhere near 100%, but I was able to handle heavier weights with the straps with zero pain. I will still be using the straps until it is fully healed. After a couple of workouts’ practice, I’m more comfortable using them for pressing movements too. I don’t think it will hinder my grip too much as my forearms are still feeling a bit sore after this morning. All in all, I’m very happy with how today went. I will be going up in weight on all the exercises except for pull-ups. One thing Layne isn’t a proponent on is going to failure on all sets (just the last ones). This is one reason why I was able to move through the workout so quickly. It kept my rest periods shorter (still about one minute) even though my weights were heavier. As for my diet, Layne is a big proponent of keeping carbs centered around the workout to prevent muscle wasting and then keeping the rest of the day low carb to encourage fat utilization. He also likes a little carbs first thing in the morning, but since I’m training in the morning I get the majority of my carbs then. Here’s what the day looks like: M1 (preworkout, 430am) - 25g whey, 65g carbs M2 (intraworkout, 530am) - 25g whey, 35g simple carbs M3 (post workout, 630am) - 25g whey, 65g carbs M4 (930am) - 3 whole eggs, 1 cup egg whites, 1/2tsp coconut oil M5 (1230pm) - 6 oz chicken breast, ½ oz sliced almonds, lettuce or kale with vinaigrette M6 (430pm) - 3 whole eggs, 1 cup egg white, ½ tsp coconut oil M7 (730pm) - 6 oz meat, veggies There can be some variability, but needs to be within the following ranges: - 2300 calories - 90-180g carbs - 60-75g fat - 265-330g pro There will be weekly to twice weekly refeeds. On those days, my macros will look like this: - 3000 calories - 350g carbs - 85g fat - 220g protein I’m now 22-23 weeks out. I will adjust things as I go, but to give myself the needed wiggle room I’ve planned on this being a 23 week cut. If I have to cruise for a while and add in additional refeeds as I near the competition, I can definitely do so. At least, I’ve got a plan now!
Posted on: Mon, 10 Jun 2013 17:54:54 +0000
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