Optimium Body Composition; New Program Experiment

This cycle of Simple & Sinister is ending, taking its place as my go-to program among the kettlebell pantheon. I fixed the under recovery/overtraining issue by dropping the reps from 100 two-hand swings to 40 one-hand swings and not worrying about the time. My rest periods were decided by the highly scientific method of looking at the kettlebell while asking myself, “again?” I went when I felt like it I went to the next set with my time condensing naturally, as I got fitter. When three days passed with consistently good form under Pavel’s set time limits, I added a set or weight.

During the time, I read Easy Strength by Pavel and Dan John and was intrigued by the 40 Day Workout outlined in there. Five movements, same amount of reps broke up as you wish, lifting 85% of your one-rep max five days a week. I wanted to try this, looked for a kettlebell variation, and found Pat Flynn’s. He went for the five basic movements and I will keep three and the rep scheme of two ladders of 1-2-3. The Suitcase Carry and Snatches will fill the other two slots.

Diet-wise I just kept the carbs under 150, with the protein around 120 grams minimum. While I was not worried about calories, I still ran a deficit eating until I was satisfied. Started experimenting with creatine to see how my body responded, quickly learning the answer was ‘poorly’. Even at the recommended maintenance dose of 5mg, then 2.5, my kidneys hurt. Three weeks into it I stopped, the supplement and I do not get along. Then I focused on fish oil more after reading Dan John’s praises, so I tinkered with the doses. Increasing it, per his advice, daily from the 900mg of Omega-3s I originally took in. 300 milligrams a day until I hit 4500mg and realized I hit my limit. 3900mg (3.9 grams) is my sweet spot with them and I am feeling a lot better. I recommend researching and trying it yourself.

So, what has this done for my body composition?

Body Composition (inches)

Body Part                      Before                  After                   -/+

Neck                               14.3                   14.5               +0.2

Shoulders             44                   43.75            -.25

Chest                      37.50            37                  -.50

Waist                             33                  32            -1.0

Biceps                    12.5                 12.5             0

Forearms                   11               10.75           -0.25

Thighs                         22.55                 21.82        -0.73

Calves                          13.6                    13.62             -0.02

Weight                  155.6 lbs          152.2           -3.4

Body Fat %                16%                14%          -2.0%

Lean Body Mass    130.7lbs            130.9           -.20 lbs

Well, like I hear Mark Sisson say on his podcast a lot, ‘fat-burning beast’. My muscle mass grew slightly however the fat fell off at a healthy half a pound a week. Maintenance continues, and curious what the 40 Day Workout brings. With the warm weather coming back I’ll be back outside training again.

A good way to start the year…

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