LIIFT 4 Summary

I feel like I need to do a write-up for this program, but I'm not really sure how to structure something analogous to a "race report" for a strength training program? 

Program: Beachbody-on-Demand's LIIFT4
Structure: 30-40min workouts, 4 days a week, with dumbbell lifts, HIIT and core components for 8 weeks
Motivation: wanted some sort of strength training program to fill the gap between 5K training and mile training... well, before COVID-19 came along

Execution: did all workouts, though I probably could have gone a little harder on most of them; continued to run ~30mi/week (no real speedwork-- just miles) throughout the program, with long runs of 10mi each Saturday; did not follow program nutrition guidelines (but did limit calorie intake and use macros)

Before and After:

Pics

 

I see ZERO difference here... I mean, really, could you tell me which was the "before" and which was the "after"? 

Stats

...but here are some legit stats that show the progress. My arms did gain a bit, but my torso lost. I've seen a decided difference in how my clothes fit, especially my running shorts (I've needed to use the drawstring on all of them these past few weeks to keep them from falling off). 

Oh, and according to my variable and usually inaccurate scale, I've gone from 142lbs to 134lbs during this time... though I'll keep it real and say my weight fluctuates +/-5lbs on a regular basis and we don't have a really reliable scale. 

Reflections:

Program

• Four days a week of 30-40min was exactly the right level of commitment for me
• I liked having new workouts each time, and not having to repeat the same video each week, but the program also had consistency in terms of: exercises performed, structure of the workout (I knew what to expect in advance), and type of workout (all weights, 50% weights/50% HIIT, or a combination)
• Tracking my weights each week gave me a sense of progress
• Having both bodyweight and dumbbell "lifts" was great, and the adjustable weights I own (5lb through 25lb) were the right size for the program (for me)

Nutrition

• Beachbody-on-Demand's nutrition plan basically involves consuming certain amounts of veggies, fruits, carbs, proteins, and fats each day, all measured via volume-based containers. I was unwilling to use those containers to measure all my food, and never found a good tool that could convert my recipes or snacks into equivalent containers. I found many things I ate converted into odd-ball values, like "1/4 red, 1/2 green, 1/8 blue", and there wasn't a good way to track how many containers I'd had. 
• Instead, I continued my normal use of MyFitnessPal, limiting my calories to 1500 (net), and using 40% carbs, 40% protein, and 20% fat for my macro goals
• It was really hard, especially at first, to get enough protein in my diet. My go-to snacks have turned from Cheerios and Triscuits to hard-boiled eggs (or just the egg whites) and beef jerky. I also started drinking protein shakes post-workout and eating a lot more greek yogurt. 
• I also did not abstain from alcohol like the program recommends. In fact, with COVID-19, I've probably had more alcohol the past eight weeks than I normally do (though it's only been a drink per night). 

Results

• I'm super disappointed by the lack of difference in my before/after pics
• I'm super excited by how well my clothes fit, and how strong I feel
• sidenote: I had a full day of manual labor yesterday, which involved lots of carrying heavy things up and down flights of stairs. I had zero problems doing this manual labor, woke up only slightly sore, and still felt good enough to go run 10 miles at a 9:30ish/mi avg pace. That ought to tell me something about my fitness level
• I love that I proved to myself I can commit and execute a consistent strength training regimen, at home, "alone"
• I'm also proud to have increased weights on a lot of exercises throughout the program:
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Moving On

• I'm not really feeling like going into mile training quite yet... especially since I'm pretty certain my goal race isn't going to happen in-person
• I do want to keep lifting. I'll probably see what my Beachbody coach recommends for a follow-up program, but I might even re-do LIIFT4 since I liked it so much. I wish I had some heavier dumbbells though...