Golden Ratio

My theoretical "golden ratio" (aka - ideal) proportions based upon Steve Reeves & other stuff.

Snagged from John Romaniello:  http://www.t-nation.com/free_online_article/most_recent/how_to_look_freakin_awesome

Base measurements

Wrist:  7.0"

Waist:  31.0" (estimating, based upon previous states)

Knee:  14.0"

calculated numbers (how much I need to increase to get there)

Arm:  17.625" (+1.125)

Calf:  17.625" (+2.625) - yes, I have scrawny calves

Neck:  17.625" (1.875) - neck similarly skinny

Shoulder:  50.0" (+2.0)

Thigh:  24.5" (+0.0)

Chest:  46.5" (+3.5) [not mentioned, my goal is waist * 1.5]

So, yeah, lots of work required.  More food!

2011-11-27 Check in [200.0 @ 34.875] - Maintenance Level

mass:  200.0 (--)
waist:  34.875 (--)
arm:  16.5 (+0.125)
thigh:  24.5 (-0.25)
calf:  15.0 (--)

Not really any change this past week.  So, I have found my maintenance levels with lifting 4-5 times per week with no cardio.

Meal 1:  40p + 40c
Meal 2:  40p + 20f
Meal 3:  40p + 40c
PWO Shake:  25p + 50c
Meal 4:  40p + 40c
Meal 5:  40p + 20f
Totals:  225p + 170c + 40f (+/- a bit)

So, as I am in the quest to gain more mass, I will be increasing my intake slightly.  New goals:

Meal 1:  40p + 60c (add 20c)
Meal 2:  40p + 30f (add 10f)
Meal 3:  40p + 60c (add 20c)
PWO Shake:  25p + 50c
Meal 4:  40p + 60c (add 20c)
Meal 5:  40p + 30f (add 10f)
Totals:  225p + 230c + 60f (add 60c & 20f)

2011-11-20 Check in [200.0 @ 34.875]

Mass:  200.0 (-0.5)
Waist:  34.875 (--)
Arm:  16.375 (+0.125)
Thigh:  24.75 (+0.375)
Calf:  15.0 (--)

Overall, I am not disappointed with the above numbers.  This is after a week of pigging out, including way too many restaurant meals when Megan was here, and then a 1/2 week of controlling my diet.  So, being pretty much where I was two weeks ago counts as progress (last week I would have been much worse off).

I have gotten through five workouts of 5/3/1.  These were supposed to be done over 8 days, I did them in 5 (no days off).  Still, seems to be going pretty well.  High rep assistance work for bodybuilding purposes, including 20-rep overhead tricep rope extensions (these are evil).  It seems to be going well.

I am going to stick with my current meal plan for another week, and see how it goes.  Plan is as follows:

Meal 1:  40p + 40c
Meal 2:  40p + 20f
Meal 3:  40p + 40c
PWO Shake:  50c + 25p
Meal 4:  40p + 40c
Meal 5:  40p + 20f

Totals:  225p + 210c + 40f (~2100kCal based on primary macros, probably closer to 2500 with the incidentals tossed in).

I am not being uber-rigorous with my amounts (+/- 5-10g per meal), but the above is pretty close to where I am.

Starting 5/3/1...

Tomorrow I will begin 5/3/1 with a bodybuilding emphasis.  Four day rotation, five days a week (Tues & Sat off).  The reason for changing my routine is that I was plateauing on a lot of things.

MAXES - 2011/11/09

Bench:  235#
Squat:  365#
OHP: 145#
Deadlift: 425#

I am not displeased with those numbers.  On June 23, I had 245/335/135/415.  I used straps on the deads in June, none today.  My squats are likely higher than the 365, but when I maxed out a few days ago I did a lot sets to get up there [4x45/95/135/185/225/255/275/295/315; 1x335/355].  Also, this is the first time I have lifted heavy since June, and the first time I have really benched anything or done any deadlifts since I broke my wrist in early September.

All in all, not too bad

2011-11-06 Check in [200.5 @ 34.875]

Mass:  200.5 (+0.25)
Waist:  34.875 (--)
Arm:  16.25 (+0.25)
Thigh:  24.375 (-0.25)
Calf:  15.0 (--)

Odd results from last week, but nothing distressing.  My lifts have all been going up, so I am improving, even if my measurements are funky for this week.

Happy thing:  I hit 355# on a squat.  And I am reasonably certain that I could have hit 375# if I had not dialed in so slowly.  I did sets of 4 at:  45,95,135,185,225,255,275,295,315; and then singles at 335,355,375 (fail).  And my weakness is that my upper back rounded forward when I was in the hole.  Still, not too embarrassing.

2011-11-02 Routine Success

Currently, my "diet" and training routine seem to be working rather well.  Mild mass gain, small waist reduction, increased strength, and I am still enjoying my lifting routine.  I am not being very hard-core at the moment.  I eat mostly on-plan & I lift at least 4 days a week, but I am not killing myself in any way.  So, current plan is to continue what I am doing until I stop getting good results.