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_posts/2016-06-09-strength-training.md
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---
layout: post
title: Strength Training
-author: Mo
+author: mo
---
Strength training is a practice that applies a stress to one's body in
_posts/2017-02-25-cutting.md
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+---
+layout: post
+title: Cutting
+author: mo
+---
+
+Nutrition is vital to the development of strength.
+
+> You need to eat big, to get big!
+
+The above guidace of is a lot of fun to say, but what does it really
+mean? Is it good guidance?
+
+From July. 2016, - January. 2017 I followed the above guidance without
+much thought. This did lead to some great gains in strength but it did
+come at a cost.
+
+## The Data
+
+Let's analyze what happened. On July 19, 2016. I had a body composition
+test completed using a BodPod at [2110 Fitness](http://2110fitness.com/), and then another on
+January. 21, 2017.
+
+|-----------------+------------+-----------------+----------------+-----|
+| Date | Body Mass (lb) | Fat Mass (lb) | Fat Free Mass (lb) | % Fat | % Fat Free Mass | RMR |
+|-----------------|:-----------|:---------------:|---------------:|-----|----|----|
+| Jul 19, 2016 | 222.80 | 74.80 | 148.00 | 33.6 | 66.4 | 1820 |
+| Jan 21, 2017 | 230.10 | 82.70 | 147.40 | 35.9 | 64.1 | 1814 |
+|=================+============+=================+================+=====+=====+=====|
+| ~6 months | +7.3 | +7.9 | -0.6 | +2.3 | -0.3 | -6 |
+|-----------------+------------+-----------------+----------------|
+
+Let's take a look at how my lifts progressed during the same time.
+
+
+
+During this team it `felt` like I was making some incredible gains. So I
+kept eating more.
+
+Personal Records:
+
+|-----+------+-----|
+| Date | Squat 3x5 | Bench Press 5x5 | Deadlift 1x5 |
+|-----+------+-----+----|
+| July. 20, 2016 | | 195 lb |
+| July. 22, 2016 | | | 315 lb |
+| July. 27, 2016 | | | 320 lb |
+| July. 29, 2016 | | 200 lb |
+| August. 3, 2016 | | | 325 lb |
+| August. 7, 2016 | | | 330 lb |
+| August. 12, 2016 | | | 335 lb |
+| August. 17, 2016 | | | 340 lb |
+| August. 21, 2016 | 320 lb | | |
+| August. 24, 2016 | 325 lb | | |
+| August. 26, 2016 | 330 lb | | 345 lb |
+| August. 28, 2016 | 335 lb | | |
+| October. 12, 2016 | | 205 lb | |
+| October. 14, 2016 | | | 350 lb |
+| October. 19, 2016 | | | 355 lb |
+| October. 23, 2016 | | | 360 lb |
+| October. 28, 2016 | | | 365 lb |
+| December. 26, 2016 | 335 lb (tie) | | 370 lb |
+| January. 20, 2017 | | 205 lb (tie) | |
+|-----+------+-----+----|
+
+In summary, during the last 6 months of 2016, I increased my body fat
+from `74.8 lb` to `82.7 lb`. My lean body mass decreased from `148.00 lb` to
+`147.40 lb`. Which translates to adding 8 lb of fat and losing about
+0.5 lb of lean mass. I was shocked, because during this time it appeared
+that I was getting stronger. Therefore, I must have been putting on more
+muscle. This was a shocking awakening.
+
+> I experienced my first `Dirty Bulk`.
+
+If we look closer, I began to stall out on the Bench Press and Squat
+quite early on and these should have been indicators that something was
+off.
+
+## The Learning
+
+Once I became aware of my poor progress I decided to learn more about
+nutrition.
+
+I read [Better Than Steroids](http://amzn.to/2mwYpBh) and [Bigger, Leaner, Stronger](http://amzn.to/2mpMEgP)
+and I downloaded the [MyFitnessPal app](http://www.myfitnesspal.com/).
+Both books were good sources of information. Here's what I learned from each.
+
+### Better Than Steroids
+
+Total Daily Energy Expenditure (TDEE)
+
+* (BMR) Basal Metabolic Rate: This is the minimum energy required by your body
+ to survive.
+* (TEF) Thermic effect of food intake: Enery spent on digestion,
+ absorbtion and storage of foods.
+* (TEE) Thermic cost of exercise: Energy spent during daily activities.
+
+To determine how many calories you want to target per day you need to
+take the above factors into account.
+
+The Harris-Benedict equation can be used to compute the BMR.
+
+* Male: 66.5 + (13.75 x W) + (5.003 x H) - (6.775 x A)
+* Female: 655 + (9.563 x W) + (1.850 x H) - (4.676 x A)
+
+W = body weight in kilograms.
+H = height in centimetres.
+A = age in years.
+
+### Bigger, Leaner, Stronger
+
+Katch McArdle equation to compute BMR.
+
+* LBM = Lean body mass in kilograms.
+* BMR = 370 + (21.6 * LBM)
+
+#### TDEE
+
+|-----+------|
+| Hours of exercise per week | TDEE Formula |
+|-----+------|
+| 1 - 3 hours | BMR * 1.2 |
+| 4 - 6 hours | BMR * 1.35 |
+| 6+ hours | BMR * 1.5 |
+|-----+------|
+
+|-----+------|
+| Nutrient (1 gram) | Calories |
+|-----+------|
+| Protein | 4 |
+| Carbohydrate | 4 |
+| Fat | 9 |
+|-----+------|
+
+#### Protein
+
+> A high-protein diet is absolutely vital for building muscle and
+> preserving it when you're dieting for fat loss. A low-protein diet is
+> absolutely good for nothing. End of story.
+
+Your body breaks down protein into amino acids. Amino acids are used to
+build muscle tissue. General guidance suggests 1 gram of protein per
+pound of body weight per day, and 1.2 - 1.5 grams per pound of body
+weight per day for those who are trying to lose fat.
+
+#### Carbohydrate
+
+There are 3 forms:
+
+* monosaccharides: also known as simple carbs. (glucose, fructose, galactose)
+* oligosaccharides: molecules that contain several monoscaccharides
+ linkedto together.
+* polysaccharides: long chains of monosaccharides.
+
+They all end up as glucose. The longer the chain, the longer it takes to
+break down. Therefore, spending more energy to produce glucose. A
+chocolate bar can be converted to glucose faster than a bowl of peas.
+
+Carbohydrates cause a larger insulin spike than protein or dietary fat.
+Insulin tells the body to stop burning fat stores and absorb glucose in the
+blood and turn it into body fat.
+
+Insulin does directly produce protein synthesis like amino acids do, but
+it does have anti-catabolic properties. So when insulin levels are
+elevated, the rate at which muscle proteins are broken down decreases.
+
+Eating carbs 15-30 minutes before training will provide your muscles
+with additional fuel for your workout. The goal of post workout
+nutrition is to minimize muscle breakdown and maximize protein
+synthesis. To do this you can eat protein and carbohydrates after
+training.
+
+#### Dietary Fat
+
+This is the densest energy source available to your body. Healthy fats
+help your body absorb other nutrients that you give it, nourish the
+nervous system, maintain cell structures, regulate hormone levels and
+more. Dairy, meat, eggs, oils, nuts and fish are all healthy sources.
+
+## The Plan
+
+With this information I chose to target a coloric intake of 2,211
+calories per day. The macronutrient breakdown is as follows:
+
+* 40% protein (221 grams)
+* 35% carbohydrates (165 grams)
+* 35% fat (74 grams)
+
+## Results
+
+After 5 weeks of effort, I have lost 8 lb and hit a new deadlift PR of
+380 lb.
+
+
+
+|------------------+-----------+--------+------+---------|
+| Date | Body Weight | Bench Press (5x5) | Deadlift (1x5) | Squat (3x5) |
+|------------------+-----------+--------+------+---------|
+| Sun, 22 Jan 2017 | 237.0 lb | | 350.0 lb | 325.0 lb |
+| Wed, 25 Jan 2017 | 239.0 lb | 210.0 lb | | 325.0 lb |
+| Fri, 27 Jan 2017 | 238.0 lb | | 355.0 lb | 330.0 lb |
+| Sun, 29 Jan 2017 | 235.0 lb | 210.0 lb | | 330.0 lb |
+| Wed, 01 Feb 2017 | 234.0 lb | | 360.0 lb | 335.0 lb |
+| Fri, 03 Feb 2017 | 235.0 lb | 210.0 lb | | 335.0 lb |
+| Sun, 05 Feb 2017 | 234.0 lb | | 365.0 lb | 335.0 lb |
+| Wed, 08 Feb 2017 | 234.0 lb | 185.0 lb | | 300.0 lb |
+| Fri, 10 Feb 2017 | 234.0 lb | | 365.0 lb | 305.0 lb |
+| Sun, 12 Feb 2017 | 236.0 lb | 160.0 lb | | 195.0 lb |
+| Wed, 15 Feb 2017 | 230.0 lb | | 370.0 lb | 200.0 lb |
+| Fri, 17 Feb 2017 | 231.0 lb | 165.0 lb | | 205.0 lb |
+| Sun, 19 Feb 2017 | 228.0 lb | | 375.0 lb | 300.0 lb |
+| Wed, 22 Feb 2017 | 231.0 lb | 185.0 lb | | 305.0 lb |
+| Fri, 24 Feb 2017 | 229.0 lb | | 380.0 lb | 310.0 lb |
+|------------------+-----------+--------+------+---------|
+
+The next step will be to perform another body composition test to see
+how much of the weight loss is from body fat vs lean mass. Given that I
+haven't seen a significant drop in strength, I would expect to see most
+of the reduction come out of fat storage.
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