Friday, 8 March 2013
Body By Devany
After getting in to what was to become 'paleo' back in 2006-7 (ish), the one thing I keep coming back to is Art Devany's Essay on Evolutionary Fitness (the circa 2006 version). It strikes the right balance of simplicity and instruction without ever becoming too prescriptive.
Here is a current progress shot. I don't think it captures my shoulders or biceps that well (although I would say that wouldn't I?). This is done without calorie counting or much in the way of restriction, save for no sweet/potatoes or bananas on a rest day and LOTs of them on one of my three training days. My diet is broadly EF but I don't avoid fatty cuts. The frequency of my eating follows a Leangains model. I started IF before finding LG, but LG gives a nice evidence-based model to follow.
The training follows a pyramid but rather than Art's 15-8-4 I do a reverse pyramid - currently pushing reps from strength range in to the traditional hypertrophy range before adding weight. I choose basic lifts and supplement with bodyweight and gymnastic moves. No 'cardio' but with some martial arts which follow a power law with frequent bursts of intense activity. There is also a bit of rockclimbing (less so nowadays due to time commitments). I am not sure I will ever be Arnie-big no matter how hard I try. My choice of lifts and rep scheme have been influence again by Leangains. I am aiming for a condition known as Berkhanarms - but I've favoured strength goals over hypertrophy in recent years.
After several years I think I am lean as ever (around 10% BF) but am somewhere in the region of 10kg heavier than when I started. A major difference is bigger legs (but not 'big'), and a reduction in waist size down to waist size of 30 (with room to spare). Most of my training has been towards strength and function, but I see these as part of a continuum. I am now 'veteran' age and still have my vitality and energy. I am uninjured with plenty of physical goals ahead of me (I am making steady progress to an OAC but planching remains with much to improve).
As a poet once said to me, "This shit actually works."*
*I made this quote up.