Quick update on CrossFit progress before I sack out for the night.
Been about a month since switching from my homemade workouts to CrossFit. Since starting, I’ve completed four to five workouts a week. For the past two weeks (approx.), I have been practicing daily eating-window-style fasts1. Over that same two-week time period, I’ve also cut back on alcohol consumption on days I worked out. Even still, there was a glutinous July 4th last weekend, where I managed to scarf down three DQ blizzards over four nights with a monster bowl of ice cream the night in the middle. I slipped up. It happens. It’s okay!
The alcohol-fasting is just an experiment to ensure that I don’t down-regulate testosterone, or increase cortisol, thereby maximizing post-workout gene expression.
If you’re wondering, I consider four to five highly-intense workouts a week to be too much to maintain indefinitely2; however, I’ve been driving myself harder in anticipation of achieving the desired results faster.
Some five months since embarking on this lifestyle-shift, I’m happy to say that the combo has been a resounding success so far and I believe will prove out to be a success indefinitely. My goal is to publish my before shot from February and an after shot in August (Just a guesstimate. The goal is satisfaction with with my leaning out, which is equivalent to achieving some optimal vasculature and probably means reaching around 7% body fat).
Until then, I’ve decided to publish some interim before and after voyeurism. I submit the following self-taken camera phone pictures, taken four weeks apart on June 12 and July 9, 2008, from left to right.
Believe it or not, I’m flexing my midsection in both photos. What’s making up the change? A bit more muscle combined with a bit less adiposity. I’m 27, 5’10.5″ and around 168 in both photos. I’m happy to say that I’m currently more lean and defined than I’ve been since I was less than ten years old. Prior to a few months ago, I had given up on leaning out. Just didn’t think it was in my genes.
I was most happily wrong.
Regarding CrossFit, I did the “Nasty Girls” workout today, subbing out pull-ups and dips at a ratio of 3:1 for the normally prescribed seven muscle ups. This made for three rounds of:
- 50 air squats
- 21 pull-ups
- 21 dips, and
- 10 hanging powercleans @ 95 lbs
I managed to complete it in 19:56, which is incredibly slow relative to CrossFit vets; however, I was happy with my time — likely because I thought I was about to die at the end, and I managed to rock out all 63 pull-ups and dips.
I could not have accomplished this without practicing insulin control. That is, without a doubt, the secret ingredient to maximizing my health.
1 Whereby I compress my eating window to about eight hours — usually noon or 1 pm to 9 pm though its just a target. My workouts tend to fall in the middle. This is (intended to be) similar to the Lean Gains Intermittent Fasting approach (Martin Berkhan).
2 No reason to put your body through that much chronic stress.