More diet knowledge

I've figured out another way to decrease my flexible dieting calories. I drink a lot of coffee throughout the work day. I drink it when I get sleepy or bored. I put heavy cream in my coffee. Heavy cream has a lot of calories. I've started chewing sugar free gum when I get bored instead of drinking more coffee. That's decreased my calorie intake a lot. It helped me loose a bit more weight this week than I have been recently. I weighed in at 262.2lbs this morning. I've lost 84lbs, 32 more to go until I hit my goal. It's finally feeling like there's a light at the end of the tunnel. I've been dieting for 8 months. I'm looking forward to hitting my goal so I can increase my calories to a maintenance level. That'd be a about 1200-1300 calories a day more.

My son and weightlifiting

Before the NM youth and master's weightlifting meet my former coach Joaquin Chaves of High Dessert weightlifting club called me up and asked if I needed him to warm me up, count attempts, and keep track of competition in my weight class and age group. He hasn't trained me as one of his athletes in over two years. There was no reason for him to do that for me. I was so touched.

On a side note my wife has been stressed out driving my son, Cody James to and from weightlifting practice with Coach Vernon Smith on Tuesdays. And now my daughter's volleyball practice is also on Tuesdays and Thursdays. It has gotten to much for her to handle. My wife asked me to pull Cody James out of weightlifting. Instead I called up Joaquin Chaves and asked him if he could take my son at High Dessert Athletic club. Coach Joaquin said yes. I'll be taking him to Joaquin Chaves on Monday's and Wednesday's. My mother-in-law will be taking him on Fridays. On one hand I'm excited that my son will be training three days a week with such an amazing man to guide my son in both weightlifting and life. But in the other hand this kinda sucks because his former coach, Vernon Smith was great with my son. I love Vernon. I think so much of him. Vernon been my powerlifting coach since I started powerlifting in October.

 My son starts HDAC on May 28th.

Learning diet and nutrition for a lifetime

I used to be a complete train wreck in regards to eating. And my shitty eating hurt my weight, my health, my fitness, my confidence, and my relationships. My entire life really. I've tried all sorts of things to improve my diet and get to a healthy body weight. Some things worked, some things didn't. As I tried new things I learned. Sometimes I didn't even realize I had learned something. I just thought I had failed. I think I've finally figured out what works and is sustainable for me and my personality. I have a calorie and protein goal for the day, and the week.  i count my calories and my protein daily. And I make sure to hit with in %10 of my goal calorie and goal protein. The newest lesson I learned was to start counting my calories and protein on Saturday. I usually do perfectly on my nutrition during the week. I usually make mistakes on the weekend. And now if I screw my calories up on a weekend I can adjust my calories the rest of the week to still hit the goal for the week.

Life is an adventure. And I'm trying to stay flexible, learn new things, and continue to grow.

I don't like CrossFit, but....

I'm a big guy. 265lbs, down from 346. I do relatively well at weightlifiting and powerlifting meets. One would think I'd also do well at CrossFit. They have all the lifts in CrossFit that I do in the strength sports. But I suck at CrossFit. This morning we did a WOD of powercleans, front squats, and push press. Those are all movements I can do a lot of weight with one time. But when I have to do that many reps I fall apart. I had to do the workout with only 135lbs instead of the perscribed 185. Someone I occasionally work out with looked over at me and said, "huh, that's surprising." That pissed me off. Yes, I suck at CrossFit and I have no endurance, or muscular endurance. But danm it I'm still in here putting in the work and trying hard. I can't say I like CrossFit. But I know it's good for me and I love the comunity- except for this morning. But you know what? Fuck 'em. That's all I gotta say. I'm the best me I can be. And I'm not quitting. Because I want to be an even better me. And I will be. I know crossfit works. It's helped me drastically change my physique, lifestyle, and health. I don't enjoy training crossfit, but I love the sport. I'd like to eventually get a CrossFit coaching cert so I could help others make the lifestyle changes I have.

Today's wod at 185lbs.
9 powercleans
9 front squats
9 push press
27 ab mat sit-ups
6 powercleans
6 front squats
6 push press
18 ab mat sit ups
3 powercleans
3 front squats
3 push press
9 ab Matt sit ups

The 2018 youth and master's championships report

On Saturday I competed in the Youth and Master's New Mexico state championships. I set a meet best and state record snatch of 100k. I've been chasing 100k since 2013. 5 flipping years! I finally got that son-of-a-gun. Such a wonderful day.

My son set state records in the snatchs clean and jerkj and total. He also qualified for the American Open Series and the youth national championships! After less than a year of training he has qualified for as many national championships as I have in a half decade of training and competing☺ At only ten years of age he's better than me. And I couldn't be happier about it.

 And pictured below are two of my Bear Canyon CrossFit team mates who spent the whole day warming me up and coaching me. I couldn't be more greatfull.

First extra credit workout

On Tuesday I did both the strength session and the MetCon (metabolic conditioning, or cardio). I felt great. Fast and efficient. Having lost 80lbs is unbelievably important in CrossFit. Being light for CrossFit is, in my opinion, as important as being in shape. Usually after a hard CrossFit workout I'm so tired I'm worthless for a few hours. But this time I felt pretty good still. So for the first time ever I also completed the extra credit workout after the two normal workouts. AND, I was able to do it RX. That was only the 2nd CrossFit workout I've ever do e RX'd. It was:
3 rounds of
10 DB snatches left hand with 50lbs
10 DB snatches right hand with 50lbs
20 box jump overs

It took me 7:36. Not a great time. But just a few months ago I had to do step ups. Now I can actually jump up on to the box.

Hydrostatic body fat test for Powerlifting at UNM

I got my body fat tested today at the UNM Exercise physiology department. There was great news and bad news. I'm much leaner than I thought I was. I'm at 23.6% body fat. I used to have over 160lbs of fat. Now I only have 56.5lbs of fat. The most lean mass I'd ever had was 187lbs. I'm over 200lbs of lean mass now. And I've only been powerlifting and doing CrossFit for 7 months. So things will only get better from here. The bad news is I look like a still have a much bigger belly than I should for being 23% body fat. It's loose skin. It'll probably never go away. I'll always look like I have a pot belly. That's the consequence of getting to be obese like I did. All I can do is be the best me I can be. And if that means walking around healthy and lean, but still have what looks like a gut. Then I'll walk arounf like the stringess, most confident dude with a gut ever.

May 2018: 265.1lbs @ 23% body fat. 202.5lbs lean mass. 62.5lbs fat.

March 2015: 288.4 pounds @ 35.2% body fat. 187 pounds lean mass. 101.5 pounds fat.

Nov 2013: 274.7 pounds @ 34.52% body fat. 179.9 pounds lean mass.  95.8 pounds fat.

April 2013: 229.7 pounds @ 23.12% body fat.  176.6 pounds lean mass. 53.1 pounds fat.

Feb 12 2013: 241.1 pounds @ 28.14% body fat. 173.3 pounds lean mass. 67.8 pounds fat.

Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.

June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.

Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.

July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.

First hydrostatic body fat test in years

I decided I'm going to get my hydrostatic body fat tested at the UNM Exercise Physiology Department. My appointment is for tomorrow morning. Here are some of my previous results: 

March 2015: 288.4 pounds @ 35.2% body fat. 187 pounds lean mass. 101.5 pounds fat.

Nov 2013: 274.7 pounds @ 34.52% body fat. 179.9 pounds lean mass.  95.8 pounds fat.

April 2013: 229.7 pounds @ 23.12% body fat.  176.6 pounds lean mass. 53.1 pounds fat.

Feb 12 2013: 241.1 pounds @ 28.14% body fat. 173.3 pounds lean mass. 67.8 pounds fat.

Oct 2011: 181 pounds @ 6.86% body fat. 169.3 pounds lean mass. 12.5 pounds fat.

June 2011: 188.4 pounds @ 10.9%. 169.4 pounds lean mass. 19 pounds fat.

Nov 2010: 222.2 pounds at 19.01% body fat. 180 pounds lean mass. 42.2 pounds fat.

July 2010: 189 pounds at 9.81% body fat. 170.6 pounds lean mass. 18.5 pounds fat.

CrossFit triathlon, diet, and my Box

Last year I watched my buddy compete in the 4th annual Hellbox CrossFit triathlon. At the time I weighed in at 346lbs. I wanted to do that triathlon so bad. That's what got me back into CrossFit and eating right. I'm down to 265lbs. I've lost 81lbs preparing for that race so far. If I continue to lose the same rate as I have been I'll be down to approximately 230lbs by then. I will have lost 116lbs. They've renamed the race Enchant-Fit CrossFit triathlon.

This week my Powerlifting coach Vernon Smith is having me do a recovery week. Light weights and low volume. He also requested I don't do any crossfit workouts. All week I've been close to eating bad food and a lot of it. The only thing I've ever found that helps me stay on the diet wagon is crossfit. I'm not exactly sure why. But going to CrossFit keeps me motivated and on track diet wise. My calves were cramping horribly on all three of the runs. My body was freaking the heck out. Which is exactly why coach told to take some time off to recover. But ever since doing that workout i haven't been tempted to binge eat. I think doing that CF workout was the right thing. Perhaps not the best thing for my recovery. But it helped control my desire to over eat.

CrossFit. I don't always like it. I'm not built for it. But it's damn good for me. And I really love the people in my box.

On a side note. I failed the USPA referee test I took last week.

2018 NASA New Mexico Powerlifting state championships report

Body weight 265lbs
275lb weight class

Power clean 52.5k

Strict curls 57.5k (PR & state record)

Squat 435lbs (state record)

Bench 303 (PR & state record)

Deadlift 479 (tied PR & state record)
Total 1216 (state record)

My son
Weighed in at 64.2lbs
Lifted in 65lb weight class
Clean 55lbs (PR & state record)
Squat 60.3lbs (PR & state record)
Bench press 50lbs (PR & state record)
Deadlift 132.2lbs (PR & state record)

This weekend my son and I competed in the 2018 NASA New Mexico Powerlifting state championships.

I'm not going to go into a lot of details about the day. Most of this post will be about my sonss and my coacg. I knew two things was going to happen.
1) since I'd lost 80lbs in the last 7 months I knew I wouldn't be lifting anything amazing.
2) I knew my son was going to do some amazing lifting

My best squat was 435lbs. It was my 2nd best squat in a meet.

My best bench press of the day was a personal best and state record of 303lbs. I was pleasantly surprised by that lift.

My best deadlift was 479lbs. That tied my 2nd best lift.

My total was 1216lbs. My 2nd best total of all time.

Overall I did about the same as I used to do. But I used to weigh 346lbs. Now I'm only 265lbs. For me to have kept up my strength while losing this much is a near miracle. And truth be known, it's not something I'm doing. All the accolades should go to my Powerlifting coach Vernon Smith-More.  He's the most amazing coach I've ever had any sport. Most coaches know how to do one or two different approaches to training their athletes. If those don't work they'll blame the athletes diet, not sleeping enough, or they'll tell the athlete, "just stick with it. You're going through a plateau." Or "it's because your losing weight." But coach Vernon never stops trying new things to make sure I'm getting gains. He doesn't accept me not gaining strength just because I'm dieting. He's tried a lower volume, higher intensity program. A higher intensity, lower volume plan. High both, and low both. As he's trying these things he's watching my results and learning about how my body is responding and applying that knowledge to my next program. He's doing the same for my son. My son's total last year at this same meet was a 110lb total. In one year he's gone up to a 242lb total. His deadlift was 22lbs higher than his total was last year. Coach Vernon is the amazing. Not only is he a great coach, but he's a wonderful and compassionate human being too. As long as Vernon is my sons and my coach our future in powerlifting is going to be great. 

Powerlifting referee

I'm really enjoying Powerlifting. I'm enjoying competing in the sport and I really love the people. I decided I wanted to get more involved. I contacted the NASA powerlifting federation a couple of times and asked if they'd like me to volunteer in any capacity. I never heard back. Eventually I decided to contact a different orginization. I contacted USPA and asked if I could help in any way or perhaps even become a referee/judge. In less than 10 minutes I received a response. They were beyond greatfull for any help I'd be willing to offer. And a few minutes later I recieved thier study guide and USPA state referee test. Apparently they are as excited about finding people who want to give back to the sport as I am to do it.

The test was much harder than I thought it would be. Very intensive. I finished it today and I'll mail it when I get off of work. I should know within a few days if I passed or not. If I did indeed pass then I could potentially be judging as soon as may 5th here in Albuquerque New Mexico.

Upcoming powerlifting meet Gallup New Mexico

This weekend is the NASA (Natural Athlete Strength Association) powerlifting New Mexico state championships. Both my son and I will be competing. He'll be competing in the power press and powerlifting division. I'll be competing in four divisions
Power Sports Police division
Retro police
Power press police
Retro masters 1

I'm very excited about this meet. I'll be attempting to break a 300lb bench and 500lb deadlift for the first time in a meet. I'll also be attempting a 433lb squat. Not a great squat, I know. I've lost some strength in my squating in the last 8 months because I've dropped 80lbs of body weight. Which brings up the other reason I'm really excited about this meet. I'm weighing in at 265lbs right now. I'll be lifting in the 275lb weight class. I usually weigh in at 340-350lbs and lift as a super heavyweight. And even though I've lost 80 pounds I'll still be attempting meet PR's at the bench, deadlift, and total!!!!

My son will be attempting a greater than body weight squat and a double bodyweight deadlift. Here's only 10 years old.

The trip will be him, my best friend, my God-daughter, and I. Should be a blast. IllI keep you updated.

My wife, the future CrossFit stud

It was hell getting my wife into CrossFit. She refused for awhile. Then after she agreed she dragged her feet. Her first drive to Bear Canyon CrossFit she cried the entire way there. It was an was an anxiety thing. I don't exactly understand, but I sympathize. After her first day of CrossFit she was so sore she needed help getting out of sitting and laying positions. Even though she was so sore she couldn't move she still went four times. For times in one week is impressive even for someone in great shape. One thing I learned when she and I did CrossFit together in 2013 is that she's a phenomenal athlete. She builds speed, strength, and endurance much much quicker than most. In less than a month of beginning Crossfit in 2013 she was faster than me in every workout. She also has the biggest pain tolerance I've seen. Which is helpful in Crossfit. Because CrossFit hurts. Bad. She once dropped a 45 pound plate on her big toe, crushing the bone to mush. Literally. She still finished the wod. Another time she was struggling with plantar fasciitis so bad that the plantar fascia tore in half during warm ups. And she still finished the workout after rupturing the muscle. Shes's a stud. A natural athlete. I always assumed our kids inherited thier athleticism from me. It wasn't until I saw my wife work out and make gains so quickly that i realized she's the best athlete in the family. My wife is going to be a force to be reckoned with once she has some time in the sport.

CrossFit costs or CrossFit for couples

I decided earlier this week I was going to cancel my Crossfit membership to save money so I could continue to be home with the kids more. After a few days I fell off the diet wagon. So then I went back to crossfit and Wala, I was motivated to eat healthy and count macros again. I think I've come to the realization that I need to continue training at Bear Canyon CrossFit. There's something about that place that makes me motivated to eat right and eat the right amounts. It seems to effect more than just what kind of workout I'm doing. It totally changes my lifestyle. After I told my wife how my diet changes for the worse everytime I stop going to CrossFit she actually decided to try it too. Her first CrossFit workout will be tomorrow. I'll blog about her workout soon. But she and I came up with an idea on how to pay for it. Our membership will be $220 a month. Right now she and I put money into a 401k retirement plan. We'll just deduct $220 a month from how much we're investing in our 401k. The way I look at it is there's more than one way to invest in our future. And one of those ways is investing in our health. What's the point in saving for retirement if we'll be to sick or dead to enjoy it? So, tomorrow she and I start training CrossFit together. I'm really excited. I think this will be great for both our bodies and our relationship. It'll be something we can bond doing together.

CrossFit costs

I really love doing CrossFit. I love the results it gives me. And I love how little time I need to train doing CrossFit to get great results. Unfortunately it's really expensive. I've been attempting to work less hours so I can spend more time with my kids. My hopes are working. My kids and I are closer now than ever. The bad news is working only 35 hours a week is hitting us hard financially. My wife and I are going to see if we can cut some things out of our life to make ends meet. But if those don't work then I'm going to have to give up CrossFit.

The bigger the base, the taller the peak

Ive been really dedicated to powerlifting training. I haven't missed a workout in months. I even trained this weekend in Durango Colorado when my family and I went out of town for the weekend. But I haven't been gaining strength recently. It's because I've been at a calories defacit for the last 6 months. I'm trying to lose weight and get into a lower weight class. Most coaches would just lay blame on the calorie defacit and continue sending the same training plan. Not my coach. He's trying different things just about every training plan. Trying to see what he can do to get my strength up while also losing fat. This training block he's decreasing intensity and increasing volume. I had a triathlon coach back in the day who tried this with me and we got great results. I gained a tremendous amount of speed and endurance. I realize triathlon training and Powerlifting are just about as different as humanly possible. But it's important to build a base regardless of the sport. There's an old saying, "the bigger the base, the taller the peak.". I think that's precisely what my coach is attempting to do. Build a bigger base. As usual, I really love my powerlifting coach. Here's awesome.

My Powerlifting coach

  I've had a ton of coaches in my life. Coaches in triathlon, CrossFit, nutrition, swimming, BJJ, weightlifting, Powerlifting, and more. I've never had a coach I was more impressed with than I am with my powerlifting coach Vernon Smith-More. Not only does he spend a tremendous amount of time, thought, and energy building a perfect program. He's also a fantastic problem solver. I'm a difficult athlete to train right now. There's a lot of things that prevents me from getting the gains a lot of athletes get. I'm in my 40's which minimizes gains, and I've been in a calorie defacit for a long time which also prevents a lot of muscle growth. He' tried a couple different approaches to training with me. When one thing doesn't work or he tries something else. That's rare. Most people coach by putting all their athletes on a cookie cutter program. If it works, great. If not, then that's just to bad. Vernon works hard at creating a tailored program. He's also great at keeping me on track and focused. I sent him an email requesting to do a Powerlifting meet in a couple weeks in Phoenix Arizona. He was able to convince me it was a bad idea. And that my long term development should be my greatest focus right now. Here's an example of a recent email I received from him.

Hey, Cody. I think that’d be a great meet schedule for next year! And yeah, any other meets you’d want to try in between we could just treat as “train through” meets and not necessarily adjust the programming for them. 

And as far as the upcoming April meets are concerned: I think I’d prefer you do the NASA meet. I’ve programmed this block with a bit more volume, but less intensity — which is different from how I’ve programmed you in the past. I’d like to see how you respond to a full block of submaximal training like this. If it goes well and you feel strong, we’ll have a good template going forward for how to best program for you in a caloric deficit. 

How does that sound?

Vernon

The New Mexico Games and The State Games of America

I've competed in The New Mexico games in the sport of weightlifiting the last 4 years in a row. The New Mexico games were considered the weightlifiting state championships here in New Mexico. I knew The New Mexico games had numerous sports in the games. Everything from Archery, arm wrestling, badminton, baseball, BMX, pickleball, weightlifting, track and field, basketball, beach volleyball, indoor volleyball, Beach wrestling, bowling, Bocce, Judo, & more. I never took the time to find out what the state games are. While investigating my next powerlifting competition I found more state games in Colorado. I found out that there is something called the State Games of America. It's an Olympic style competition of many sports that happens every other year. And the cities that host the State Games of America Changes each time also. In 2017 over 200,000 athletes over 50+ sports competed in the state games. I'm thinking of trying to qualify for the State Games of America at the Rocky Mountain State Games on July 21st in Colorado Springs CO. If I qualify the next State Games of America will be in Lynchburg Virginia July31st- Aug 4, 2019.

2018 CrossFit open results

When I first started working out crossCrossFit I was well over 300lbs and in horrible shape. I couldn't do a single burpee, double under, or pull-up. I still don't have great endurance or speed, and I'm still a bit overweight. But I've made huge improvements. As of this morning I've lost 79lbs and I can do all the exercises listed above. I knew I wouldn't do great in the Open. But I'd improved so much that I was excited to compete. I only finished in 14,844th and in the 47th percentile of the world. But I was so happy to have finished where I did. I've improved a ton. If things continue to improve the way I have, then next year's Open will be a wonderful experience.


Workout/ World ranking/Southwest ranking
18.1/196reps/17,591th 37th%/420th 33rd

18.2/11:56/ 17,080 39th percentile/851 38th

18.2A/205lbs/8603 69th/ 512 62nd

18.3/124 reps/ 13,003 59th/709 48th

18.4/21 reps/14,954 47th pecent/ 808 41%
18.5/31 reps/ 16,670 41st/873 36th percentile

Overall ranking/ 14,844 47th percentile/ 807 41st

Low back squat and higher calorie weekends

Most hard core Powerlifters squat with a low back squat. You can lift more from that position. I've used a high back squat all my life. Since it seems I'm going to be sticking with powerlifting I decided to start using a low back squat. Today was my first day using decent weight from a low back squat position. I built up to 5 reps at 300lbs using a low back squat. I always assumed it would feel uncomfortable. But it felt great. I felt much stronger and I seemed to pop out of the hole more naturally and effortlessly. I'm looking forward to seeing how this works it strength worse at my next meet.

I always struggle with my diet on the weekends. I thought of a simple fix I tried this last weekend and it worked. I ate 500 calories more on Saturday and Sunday, 1000 calories more total than I'd usually eat to lose weight. And I dropped my calories 200 a day during the week, which is also 1000 calories. It's the same calories for the week. I'm just eating more when I struggle and eating less the days I'm usually fine dieting. 

I weighed in today at 271. I've lost exactly 75lbs. 55 more to go until I hit my goal of being in the 220lb powerlifting weight class.