08/07/2022 - Black Panther - Fat camp
AO: Black Panther
When: 08/07/2022
PAX:
Number of Pax: 17
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Bronco
Introduction
🚨🫃🐴Pre-Blast 8/6/22 Black Panther 7:00am FAT CAMP🐴⛺ 🚨
Ok the title was clickbait…ish. HC’ing is not an indication of being fat… but I’ve gained 20lbs since July 4th so I’ll own it.
TLDR
•zone 2 NO RUNNING
•Ruck welcomed but not necessary
•Workout will be challenging, but not “hard”.
•Weight training we’d call this a “deload”
•On the move workout w/ all opinions welcome mumblechatter topics on diet & exercise to lose FAT
•What’s a “cut?”
•Getting “shredded” or adding size
•How long do you have to diet?
•How to mitigate the effects of FUN foods and ALCOHOL
•The Cardio Trap
•Building Muscle Strength vs Muscular endurance vs Aerobic endurance
•what happens when the diet stops & reverse dieting
Tomorrow you guys have a bunch of choices for burners, including a convergence. I’ve got the option if you are looking to have a conversation where we discuss opinions on diet, weight loss, and building muscle while still getting in a workout. I AM NOT A NUTRITIONIST or PROFESSIONAL on these topics, but what i am is a guy who’s been consistently training for 22 years. This might be hard for some of you to believe but 4 of those years I ran 5k a day. I’ve mostly always trained for the pursuit of an asthetic build, however, it wasn’t till I turned 35 that I saw my abs for the first time, and I did that with NO CARDIO, just diet, and weight training. Was that the first time I dieted? No, I had routinely lost 25lbs EVERY year as part of my summer cut since I was 27. The differences were how I timed the diet, my training, and found things that worked for me. Basically, I’ve tried and done a bunch of things wrong. I don’t think I have the answers for everyone but I feel like I have seen, read, and done enough that I might give you a direction on where to head if you are looking for some friendly guidance from someone who cares.
I want anyone who is wanting to have a discussion on their challenges to show up for some “Zone 2” training and mumblechatter. The workout will be geared to allow us to talk but also get in some reps. WE WILL BE ON THE MOVE!!? Yes, that’s right. NO RUNNING, but we will be moving and if you want a more challenging experience bring a ruck with the weight of your choice. Where shoes for short grass and reps.
No coupons
Again, this will just be an opinionated discussion for anyone interested who may or may not be struggling in these areas. I also invite some of the guys who aren’t struggling with these aspects to come along and give their experiences if they are looking to “deload” as well.
HC for FAT CAMP
Warm-O-Rama
Ruck/talk/emom squat
Min 1: squat once
Min 2: squat twice
Min 3: squat three times
The Thang
squats up to 30 min, then pyramid back down while on the move.
Notes to hit while walking around
Preamble: Get real about how you wanna look how you can look. If you aren’t close to having abs right now, you’re never going to be walking around with abs year round. But you can control your weight and get there for a period of time regularly.
- What’s a “cut?”
Cut vs diet
Calories decreasing
Set time limit and date goal
Mitigate muscle loss
Unsustainable
Cut for life
uuiuiuuuuuuu what do you say
- Getting “shredded” or adding size
Strict adherence
Same foods
No cheat
Need muscle and strength before you start
Bulk?
Grow in a calorie deficit?
- How long do you have to diet?
Diet is sustainable, you have to change your relationship with food.
Cut is not
- How to mitigate the effects of FUN foods and ALCOHOL
Carbs, nope
Protien the full cheat
4 macros alcohol 7 cals per gram
What to do at a party if you don’t want to gain weight.
- The Cardio Trap
Cardio is less effective for fat loss the more you do
Its actually more efficient metabolism the slower it is
Calorie burn for 1 heavy cardio workout is garbage 1000 calories? That’s a large soda
Muscle is better.
How messed up cardio can make your fat loss if you get hurt or stop
- Building Muscle Strength vs Muscular endurance vs Aerobic endurance
Strength size and endurance anaerobic are different also aerobic is different from those.
How to eat for those to maximize performance
- what happens when the diet stops & reverse dieting
Diet should be for life.it’s a constant and something to strive for, like regularly hitting F3.
People who don’t understand a cut and a diet and fail by confusing them and thinking a diet is temporary. You are either on a diet or you are failing. It’s ok to come off as long as you know what’s right and where to go. Educate yourself, experiment. Cuts are temporary and goal oriented and will come undone as you return to baseline hopefully new baseline.
Age is a factor and slows down everything. Be realistic.
Circle of Trust
My circle of trust was my discussion. I shared many personal things, embarrassing things including my unhappiness with my current physique and how it took only a month to go from abs to flab.
I did this as a way for pax to understand the hardships that are dealt with by someone who seemingly has it “together”in this department, and how to realistically approach diet.
Naked Man Moleskin
Sir Mix-a-lot calculated the total number of squats done. Over 900! A number I didn’t bother to calculate before hand and if I had, would have probably made me think “that’s too much, let’s do something else”