It’s been a great week. Despite cutting my typical caloric intake in half (from around 4,000/day to around or slightly below 2,000/day), I’ve been able to maintain a pretty high level of energy. I enjoyed my two week break, but it feels great to start training seriously again.
I’ve been pretty shocked at the results so far. Anytime you start a low carb diet you can expect to lose a significant amount of weight. According to my friend and colleague Brian St. Pierre, most people store around 500 grams of glycogen. Each gram of glycogen stores 3-4 grams of water with it (1500-2000 grams). So if you are training hard (depleting your glycogen levels) and not replenishing them through carbohydrates in the diet, you could lose 2000-2500 grams (2-2.5 kilograms or 4.4-5.5 pounds) within a few days, for the average person. The more muscle you have and the better trained you are, the more glycogen (and therefore more water) you can store.
So I expected to lose a couple pounds, quickly. But not this:
Jan 4: 180.5 lbs
Jan 5: 176
Jan 6: 173
Jan 7: 172.5
Jan 8: 172
Jan 9: 170
Jan 10: I woke up to find that my scale was broken, probably due to some violent jarring during the house-cleaning the day before.
That’s over 10 pounds in one week! I have no doubt I’d put 6-8 of that back on if I loaded up on carbs and water, but I was still surprised at how quickly that much weight came off.
As promised, here’s my training for the week:
A1) Hang Clean: 135 x 5, 155 x 3, 165 x 3, 175 x 3
A2) Med. Handle Low-Pulley Row: 120lbs x 1 x 6, 190lbs x 4 x 4
B1) Deadlift: 225 x 5, 315 x 3, 365 x 3, 385 x 3 x (5 x 1) w/ 10-15s between reps
B2) 1-Leg Glute Bridge Hold: 3 x 15s each
C1) BLR SS Iso-Hold: 1 x 30s each BW, 2 x 40lb DB x 2 x 30s each
C2) Glute Ham Raise: 3 x 10
A1) Bench Press: 135 x 8, 185 x 5, 225 x 3, 275 x 1, 290 x .6, 290 x .7, 285 x .3
A2) Scap Wall Slides (Facing Wall): 3 x 10
B1) Chin-Up: BW x 5, BW+45 x 2 x 6, 1 x 5, BW+25 x 1 x 5+Help for 6
B2) Incline DB Triceps Extension-to-Close Grip Press: 2 x 35 DB x3 x 8, 2 x 40 DB x 1 x 8
C1) Standing Pallof Iso-Hold from High Pulley w/ Rope: 60lbs x 1 x 30s each, 50lbs x 2 x 30s each
C2) Face Pull w/ External Rotation: 3 x 10 w/ 100lbs
A1) Back Squat w/ 3s Negative: 135lbs x 3 x 8
A2) Front Plank: 3 x 60s
B1) Alternating DB Reverse Lunge: 2 x 65 DB x 3 x 6 each
B2) DB Swing: 1 x 15lb DB x 3 x 10
B3) SB Hamstring Curl: 3 x 12
B4) 1-Leg Squat: 3 x 8 each
A1) Kettlebell Shoulder Press: 4 x 10 w/ 12kg and 16kg KB (1 in each hand)
A2) Blackburn Hold (I, Y, T): 1 x 30s each
B1) Chin-Up: 3 x 8 BW
B2) KB Swing: 3 x 8 each w/ 16kg KB
B3) Push-Up: 3 x 10 BW
B4) KB Clean-to-Curl Eccentric: 3 x 8 each w? 12kg KB
B5) Bird Dog: 3 x 6 each
The last two days weren’t exactly what I planned, but my gym closed for those two days so I had to make due with what I could at a gym in my office building and at my apartment. All things considered, I’ll take it for a first week back. It looks like my weight measurements will be less frequent now, but that’s fine. I don’t anticipate losing another 10 pounds this week. I’ll try to weigh in once a week on a reliable scale to keep monitoring my progress.
Feel free to email me (email@example.com) with any questions you may have about this. As always, I’ll do my best to get back to you as soon as possible.
Alright, I gotta get back to the Eagles game! Enjoy the rest of your weekend!
Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.