|(Insert "gun show" joke here)|
Following three months on a strict "Paleo" diet of fruit, vegetables, lean meats, some nuts/seeds, and a little starchy tuber here and there, I had dropped down to an adult-lifetime low of 176lbs. My bodyfat too dropped significantly, but along with defined abs, I began sporting some sweet cheekbones. Not a good look. (see "My 90-Day Paleo Transformation")
To remedy the situation, I embarked upon a 60-day project of "mass" proportions, seeking to gain a significant amount of muscle mass without adding too much adipose. With my sights set on a somewhat arbitrary goal weight of 190lbs, I gobbled up "Primal" fare that included fatty meats, high-fat dairy, and liberal use of the phrase, "cheat day" (see "Going Paleo (and not so Paleo) on the Road"). To get to my goal, however, I knew I would have to beef up my workouts as well.
AMRAP (As Many Rounds As Possible) Crossfit workouts gave way to a significantly reduced regiment of lifting heavy things and taking more rest days that I could shake a pork-rind at. For the first time in years, I broke my routine into a split that allowed a full week of rest between workouts. Sacrilegiously, I reserved my "chest day" for Tuesday.
While some minor tweaks, dietary deviations, and adjustments were made along the way, I'm proud to say that I reached, nay exceeded, my goal.
Moving forward I'd like to reincorporate the Crossfit-style metabolic conditioning workouts that I had done previously, hone my boxing skills, and increase my running. These are all things that I simply enjoy and find rewarding. However, my weight-lifting workouts will never be the same. Discovering the joys of MED (minimum effective dose) lifting has been a game-changer.
Starting Weight: 181
60 days later: 193
Difference: +12 lbs
Starting Bench Press: 205lbs
60 days later: 260lbs
Starting Squat: 250lbs
60 days later: 320lbs
Starting Deadlift: 245lbs
60 days later: 305lbs
Starting Weighted Pull-up: 65lbs (plus bodyweight)
60 days later: 100lbs (plus bodyweight)
Previously on Muscle Up - The Primal Diet Mass Building Experiment...
Week 1, "Beefcake"
Week 2, "Finding the Perfect Physique"
Weeks 3 and 4, "Counting Calories Doesn't Add Up"
Weeks 5 and 6, "A 4-Hour Body?"