Frosh Week Workouts and The Return To TDEE

OTW_banner_UCS1So it’s been 10 days since I stopped the cut, went to Cuba on vacation and ditched counting calories in favour of what I would consider a major refeed. I learned a couple of things during this week, first that my strength takes a major hit when I am cutting, something that I have missed. Second, my sense of what is enough (in other words portion sizes) has taken a major turn towards normality. Even though I was not going to restrict my calories on vacation I just didn’t feel like I needed to fill myself every time I ate. Even once we got back home and had unlimited access to everything I love I just didn’t feel the need to stuff myself. This means that since the end of the cut I have only gained 2 lbs and have actually lost almost 2% fat which I know is not realistic. The only thing I can think is that for some reason adding back some carbs has filled me out a bit and fooled the scale into reading a different composition. Whatever the reason I am now sitting right at 227 at 17%. But now it’s back to reality, or should I say my new reality. I am sticking with keto for the near future, or maybe some would call it paleo / primal but basically just protein and vegetables with very little purposeful carbs. I am thinking about having a small rice or  yam snack after my workouts. 100g of brown rice for example is 23g of carbs, which is about what I was eating per day through the cut. The question becomes what can I tolerate before my body starts to modify it’s energy expenditures and storages. I know that science doesn’t change and that the same thermodynamic laws still apply regardless of what I eat as long as the TDEE number is the same but we all know that your body is a very strange machine and to a large degree what you eat is important in determining your personal efficiencies. So the plan is simple. 5 days back on cut to clear the system and get keto back working again. 1 week of adding an additional meal but not carbs. Followed by 1 week of the carb meal after workouts. I am thinking that I used to eat a rice and tuna snack and that should work.

As for the workouts, it’s Frosh Week at Universities all over Canada and in honour of those who have left, some for the first time, some for a second or more I am publishing some of my favourite workouts that you can do at home, in your dorm room or the living room that will at the very least clean out the cobwebs from the night before and burn some of those beer calories away.

Today is Barbara, not much to remember and enough rounds to get a decent workout. If you can’t do pullups (find a way!) then you can substitute pushup burpees.

One thing I will say to those of you at school. There are some exercises that will keep you in shape no matter what but you need to find a way to do them ALL. Also, if you love Crossfit, here is a link to 20 CROSSFIT WORKOUTS FOR HOME

Squats / lunges
V snaps
Kettlebell swings (for cardio there is nothing better – Kill the treadmill before it kills you)

For now, here’s Barbara

5 Rounds, rest 3:00 between each round:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Round 4 Day 36 – Barbara


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

I only managed 4 rounds after which I was incapable of doing another pull up. My round times were:


Pretty sad, actually. It also brought into glaring clarity the need for me to add some abs to my workouts since I gave up Ab Ripper long ago. My core is strong, but not strong enough to endure lengthy isolated movements. The push ups and squats were no problem. Hopefully as the weight continues to fall, the pullups will rise…

WOD’s I Have Done

Here is a list which will be expanded as I do more. In addition, there is a great list of the descriptions of the “Nasty Girls” workouts here:

Nasty Girls

(Thanks to Colin McNulty for the hard work)

21 Thrusters 95lbs
21 Pull Ups
15 Thrusters 95lbs
15 Pull Ups
9 Thrusters 95lbs
9 Pull Ups

Each minute on the minute for 30 minutes

5 pullups
10 pushups
15 squats

AMRAP in 20 minutes:

5 pull-ups
10 Push Ups
15 Squats (Air Squats)

Fight Gone Bad:

  • Wall ball: 20 pound ball, 10 foot target. Each rep is scored as 1 point.
  • Sumo deadlift high pull: 75 pounds. Each rep is scored as 1 point.
  • Box Jump: 20″ box. Each rep is scored as 1 point.
  • Barbell push-press: 75 pounds. Each rep is scored as 1 point.
  • Row: Your butt off. Each calorie burned (according to the monitor) is scored as 1 point.

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

21 – 15 – 9 Reps
135lb Clean
Ring Dips

21 – 15 – 9 Reps
135lb Clean
Ring Dips


For time, x 5, 2 minute rest between sets
30 wide push ups + 10 wide pull ups
30 regular push ups + 10 reverse pull ups
30 military push ups + 10 narrow pull ups