Danny Vega – High Protein recap and training

Last week’s training was good. It can be difficult to find the motivation to do more than just go through the motions when you’re not training for a specific goal. Even more difficult when you basically have two full time jobs and your life DOES. NOT. STOP.

But, something that’s been really helpful is this hypertrophy experiment. Having to do daily weigh ins, blood Ketone and blood glucose checking, breath Ketone checking etc has helped keep me on track and accountable, plus my curiosity keeps me motivated to keep doing it because of all the data we’re collecting.

First, last week’s training and then if you’re still interested, a quick recap of how the high protein month went.


10 min stairmaster warm up
A. Squat 3×4, then 4 singles at 435

B1. DB lunges 3×15 each
B2. DB RDL 3×15
B3. Seated calf raise 3×15

C1. Leg extension 3×20
C2. Leg curl 3×20
C3. Leg press calves 3×20

D. 100 m row time trial

E. 20 min sauna

A. Bench 4×4 top set 320

B1. Pec Dec 3×20
B2. 1-leg DB calf raise 3×20
B3. Widegrip dips 3×15

C1. 1-arm DB bench 3×15 each
C2. Low Cable flye with tempo changes 3×15
C3. BW calf burnout 40/30/20, 35/25/15, 30/20/10

D. 500 m row time trial

E. 10 min Santa Monica stairs

A. 3.5 mile walk

A. Deads 3×4, 505 4×1

B1. Chest supported row 3×15
B2. Standing calf machine 3×15
B3. Neutral grip chins 3×8

C1. DB row with straps 3×15
C2. 1-leg leg press calves 3×20 each
C3. Reverse grip lat pull down 3×15

D. 200 m row time trial

E. 20 min sauna

A. Standing OHP 4×4 top set 210

B1. Seated DB lateral raise 3×15
B2. Seated 1-leg calf raise 3×15
B3. Cable lateral raise 3×20 each

C1. Standing 1-arm OHP 3×15
C2. 1-leg calf raise 3×20-30 each @ BW
C3. Reverse pec dec 3×15-20

D. 1 min for distance row

E. 20 min sauna

A1. 1.5 rep triceps cable extension 3×15
A2. Concentration curl 3×20

B1. 1-arm pec dec with squeeze 3×20 each
B2. Preacher Curl 3×15-20

C1. Smith machine JM Press 3×15-20
C2. Push-ups 3×25

D1. Incline DB Curl 3×15 each @20
D2. Tate press 3×15 @35,

E. DB hammer Curl run the rack x3 (6-8 reps each starting at 40)

F. 20 min sauna

A. 25 min uphill walk
B. 20 min stairmaster intervals
C. 20 min sauna

Now, for a recap. In short, this high protein month was a disaster for not only my body comp, but my overall well being and mental sharpness. I was more tired every day, my ketones were close to non existent, my blood sugar was higher (several times close to 100 mg/dl which is much higher than my typical readings in the 80s), and my bodyfat went up by 1.3% on the Dexa scan. To add insult to injury, my measurements all stayed the same or went down, with the exception of my waist, which grew an inch. So if someone tells me that eating 260g of protein a day on a ketogenic diet is good for me in any way, I have a special finger to show you.

Just a week into my high fat month and I feel awesome. Looking forward to seeing the results of this month.

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Danny Vega

Danny Vega is a 220lb raw powerlifter with meet bests of 640 squat in wraps (610 raw), 400 bench, and 700 deadlift. A native of Miami, Florida, Vega received his bachelor’s degree in political science from Columbia University in 2004, where he was a member of the football team and a three-time Dean’s List recipient. Vega earned his masters of science in human performance from the University of Florida, where he worked with the national championship men’s basketball team along with women’s basketball, tennis, and golf programs. He then went on to become the Strength & Conditioning coordinator for VCU basketball. The Rams were 2007 conference champions and made it to the second round of the NCAA tournament.
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