2012-12-30 Check In [214.25@37.375] off week & beer

Mass:  214.25 (+1.75)
Waist:  37.375 (+0.375)
Arm:  16.75 (+0.125)
Thigh:  25.5 (+0.125)
Calf:  15.375 (--)

My goal for the coming month:  do Roman sprints six days a week, lift three days a week, have a slightly reduced food intake (drop 50gC on high days, 20gF on medium, 25gF on low.  Two high days, one medium, four low), and use Burn and Green Tea extract.  This will come out to a drop of about 1600 kCal per week, and will be adding in cardio and stimulants.  Should work fairly well.

This past week I only lifted once, and did one intro sprint session.  Also, did not eat correctly, and had beer last night.  So the results are not surprising.

Next week (Jan 7-11) I will be in Clovis for work.  If I schedule things correctly, I will be able to do my sprints every morning, and I should be able to get my lifting session in on Wednesday.  I will just have to lift Sunday, Wednesday, and Saturday that week.  Diet will be more difficult, but I will do my best.

On the 30th, I will be getting shoulder surgery.  Which will hopefully fix my right arm so I can use it again.  Rehab will be a pain in the ass, but it is necessary.  Post-surgery, my routine might shift.  We shall see.

2012-12-23 Check in [212.5 @ 37.0] - Ate out twice

Mass:  212.5 (--)
Waist:  37.0 (--)
Arm:  16.625 (--)
Thigh:  25.25 (--)
Calf:  15.375  (--)

No change this week at all.  Ate out twice (Famous Daves & Camachos), and had a cinnamon roll from Perkins.  
Due to weather and weirdness, my lifting schedule & diet schedule was out of whack as well.

This week Aster will be here several days, which will negatively impact exercise & diet, but I will do my best.  
The week of January 7th, I will be in CA, which will also screw with my results.  
Thus, the plan until at least the end of January is more "blast" mode.  

I will  be attempting to get in at least three cardio sessions a week, on top of lifting.
I will also return to "carbs on workout days", rather than the offset experiment.

2012-12-16 Check in [212.5 @ 37.0]

Mass:  212.5 (-2.25) 214.00 (-0.75)
Waist:  37.0 (-0.25) 37.125 (-0.125)
Arm:  16.625 (-0.125) 16.75 (--)
Thigh:  (25.25 (-0.125) 25.375 (--)
Calf:  15.375 (-0.125) 15.5 (--)

[edit] Weighed in again on Sunday.  What a difference one day makes.  1.5# and a solid loss on my waist (the -0.125 drop recorded Saturday was iffy)

So, not much change this week.  Experiment starting today (Saturday/Squat day):  Same amount of food, but offset by one day.  Only other difference - I will still be consuming Surge post-workout.  So I will have 50g of carbs on some of my "Low" days (although I will not have those 50g on my back-feed days)

Previously:
Sat / Squat / High Carb
Sun / Vert / Medium
Mon / off / low
Tues / leg press / high
Wed / off / low
Thurs / horiz / med
Fri / off / low

Now:

Sat / Squat / Low
Sun / Vert / High
Mon / off / Med
Tues / leg press / Low
Wed / off / High
Thurs / horiz / Low
Fri / off / Med

Theory - carbs the day after I lift.  
Reasons:  1) I get hungry the day after I lift; 2) lifting on low-carb days might help burn more fat
If this doesn't work, I will add in cardio

2012-12-09 Check In [214.75 @ 37.25] - 3 meals out

Mass:  214.75 (+3.25)
Waist:  37.25 (-0.125)
Arm:  16.75 (--)
Thigh:  25.3756 (+0.375)
Calf:  15.5 (+0.125)

This week was not diet-compliant.
Wednesday - Youngs & dessert from Perkins
Thursday - Subway
Saturday - Coopersmith

So the fact that my waist is stable is a good thing.
Remember - I did zero cardio this week.  So if I can actually stick to my diet this coming week, I should have really good results

2012-12-02 Check In [211.5 @ 37.375] - post-low carb week

Mass:  211.5 (-4.25)
Waist:  37.375 (-0.375)
Arm:  16.75 (--)
Thigh:  25.0 (-0.375)
Calf:  15.375 (--)

So, break-in low-carb week & lifting dial-in is over.  The mass drop is about what I expected.  Normally on a low-carb week I would drop a bit more, but this week had quite a bit of non-compliance.

• Wednesday - lunch at Noodles & Co
• Thursday - lunch at Famous Dave's
• Friday - Catered lunch at office

So, considering the above, I am not displeased.  I believe the minimal waist reduction is partially due to being a bit grumbly-tumbly this morning.  The thigh reduction is odd, but I think last week's measurement was a bit erroneous.

This week I begin the actual carb-cycling part of the carb-cycling diet.  I have no idea what kind of progress I will make, but we shall see.  So long as I don't gain any mass/waist size and my energy levels are good, I will call that a win.

Basic plan:

• Sun - Med
• Mon - High
• Tues - Low
• Wed - Med
• Thurs - Low
• Fri - High
• Sat -Low

Meal macros (in order):  P+F+C

• High:  40+0+0 | 40+0+50 | 40+0+50 | 40+0+50 | Surge  | 40+0+100
• Med:  40+10+0 | 40+20+0 | 40+20+0 | 40+0+50 | Surge  | 40+0+50
• Low:   40+20+0 | 40+20+0 | 40+20+0 | 40+20+0 | 40+20+0 | 40+0+0 |

Also - no cardio this week.  I want to see what the diet + lifting alone will do

2012-11-25 Check In [215.75 @ 37.625] - START CarbCycling

Mass:  215.75
Waist:  37.625
Arm:  16.75
Thigh:  25.375
Calf:  15.375

Today I begin my prolonged leaning cycle.  This week I will be going low-carb to kick start, thereafter I will begin carb cycling.  Workouts will start with Shelby-style bodybuilding for six weeks.  Four sessions a week.  I will be tracking my exercise on Fitocracy.

Diet:

• Sun:   240p + 100f + 0c
• Mon:  240p + 100f + 0c
• Tues:  240p + 100f + 0c
• Wed:  240p + 100f + 0c
• Thurs: 240p + 100f + 0c
• Fri:     240p + 100f + 0c
• Sat:    240p + 100f + 0c

CO Lifting Plans

Current thoughts:

November - move back to CO.
Week of 11th - just get acclimated, lift a few times, do some easy cardio
Week of 18th - some cardio, maybe a bit of lifting at home if time permits
Week of 25th - begin Shelby rotation.  Six weeks, should end Jan 5th
Week of Jan 6th - begin Catanzano Variable Training (details below) - http://www.t-nation.com/free_online_article/most_recent/the_variable_recovery_training_system

With a 4-day per week lifting average, this should take about 15 weeks (end of November - mid-March)

Shelby Rotation - 24 sessions

Exercises

• Day 1 - Pulldowns, Dips, hammer curls, smith machine calves
• Day 2 - OHP, Squats, Rope Overheads, ab wheel
• Day 3 - Yates rows, floor press, BB curls, seated calves
• Day 4 - Seated DBOH, RDL, Skull crusher||JM press, reverse crunch

Schema

• Week 1 - 120s rest
  Day 1 & 2 - 3x10-12
  Day 3 & 4 - 3x8-10

• Week 2 - 90s rest
  Day 1 & 2 - 4x10-12
  Day 3 & 4 - 4x8-10

• Week 3 - 90s rest
  Day 1 & 2 - 5x10-12
  Day 3 & 4 - 5x8-10

• Week 4,5,6 - 180s rest
  Day 1 & 2 - 3x8-10
  Day 3 & 4 - 3x5-7

Progression

• Weeks 1,2,3:  constant weight.  Try to hit more reps per set on weeks 2 & 3 (along with more sets)
• Weeks 4,5,6:  increase weight.

Loading Parameters

• X RM for the first set of each exercise on Week 1, 4, 5, 6
• Aim for the top of the rep range.  If you drop to the bottom of the range, reduce weight for the next set. 
  

Variable Training - 36 sessions

Cycles (will be longer than one week)
Keep exercises the same throughout the 3-cycle rotation (can change for second rotation)

  Rest

• Main exercise - 90s
• Accessories - 60s

  DAY 1

• Main - Vertical pull
• Accessories - biceps x2, standing calves

  DAY 2

• Main - Vertical push
• Accessories - triceps x2, seated calves

  DAY 3

• Main - Squats
• Accessories - quads, hams, abs

  DAY 4

• Main - horizontal pull
• Accessories - biceps x2, standing calves

  DAY 5

• Main - horizontal push
• Accessories - triceps x2, seated calves

  DAY 6

• Main - deadlifts
• Accessories - quads, hams, abs

Main Lift progression:

• Cycle 1:  10x10
• Cycle 2:  8x8
• Cycle 3:  6x6
  ...increase weight...
• Cycle 4:  10x10
• Cycle 5:  8x8
• Cycle 6:  6x6

Accessory progression

• Cycle 1:  3x12-15
• Cycle 2:  3x10-12
• Cycle 3:  3x8-10
  ...increase weight...
• Cycle 4:  3x12-15
• Cycle 5:  3x10-12
• Cycle 6:  3x8-10
  
• Calves - Catanzano recommends one set.  Use a 20RM, then rest-pause up to 50 total reps.  Reduce number of pauses to get to 50 reps

Loading Parameters

• Main lift - choose X RM (ex: 10RM on 10x10 day).  Use for 2 sets (will drop 1-2 reps on second set).  Drop weight a bit for next 2 sets, repeat.  If more than 3 reps are dropped between sets, stop the exercise
  
• Accessories - Start at top of range.  If reps drop below range, lower weight for next set

Regulation

• If you do a lower number of repetitions with the same weight used previously for that particular set/rep scheme or if a slight increase in load results in a significant decrease in reps (below the prescribed rep number), then you haven't sufficiently recovered and should not perform that exercise that day.  If it happens right off the bat with the main exercise, then don't work out. Skip the training session altogether.  However, if it happens on any of the accessory exercises, just skip that exercise for the day.

2012-10-14 Check in [213.3 @ 36.75]

Mass:  213.3 (+0.6)
waist:  36.75 (+0.25)
arm:  16.75 (--)
Thigh:  25.125 (--)
calf:  15.25 (--)

Not happy, but not surprising either.  My diet has been non-existent.  I was in CA for a couple of days, so travel killed me again.  And the week preceding the trip I ate a lot of junk.

I am going to attempt to follow the Carb-Nite (yes, "nite" rather than "night" annoys me too), rather than Carb-Backloading way of eating for a while.  at least until my waist gets back under 36.0".  Same concept, but only one day of carb refeeding, rather than on every lifting day.

Conceptually, this is very similar to Joel Marion's original "Cheater's Diet" that I was a guinea pig for several years ago.  Low carb throughout the week, then a heavy shot of carbs to reset leptin levels and shock your body.  I just need to ensure that I actually eat a sufficient amount throughout the week so I am just going low carb, not starvation levels of food.

2012-10-06 Check in [212.7 @ 36.5]

Mass:  212.7 (+0.7)
Waist:  36.5 (+0.625)
Arm:  16.75 (+0.125)
Thigh:  25.125 (+0.125)
Calf:  15.25 (+0.125)

Not much of a change.  The waist increase I will attribute to bloat from dinner on Friday night (went out with Alicia and Sean).  This is including a 2-week span of not eating correctly (went to CO), and not lifting enough.  So, not too bad.  Probably need to increase my intake a bit.

2012-09-12 Check in [212.0 @ 35.875]

Mass:  212.0 (-0.6)

Waist:  35.125 (-0.125)

Arm:  16.625 (--)

Thigh:  25.0 (--)

Calf:  15.125 (--)

First week on my custom body-building routine.  It seemed to have gone rather well over all.  The only day I had to skimp on was legs on Thursday - I was too hungry/tired/low on energy.  Meh.  But I am enjoying the routine, and it definitely is a major change from 5/3/1 BBB.

My measurements are fine.  I'd rather hold a little steady than gain fat too fast.

2012-09-14 Check in [212.6 @ 36.0]

Mass:  212.6 (+4.6)
Waist:  36.0 (--)
Arm:  16.625 (+0.125)
Thigh:  25.0 (--)
Calf:  15.125 (--)

Not quite sure how I gained 4.6# this week, but I'll accept it, as it came with no gain in waist size.  Probably water retention for the most part.  Very likely I will be lower next week, but that is ok.  Weekly spike up & down are acceptable, provided the overall trend is more mass without a larger waist.

Only one more cycle of Boring But Big.  Which is good, as I am losing enthusiasm for the program.  Next up:  a more traditional body building split.  I have yet to work out the details, but it will probably be a four day rotation (legs, chest, back, shoulders), but with some direct arm work every day.  The high frequency back work I am doing currently seems to be very effective (rows, chins, or deadlifts every lifting day), so I figure that if I try the same frequency for my arms it might help them.

After my bodybuilding cycle (12 weeks or so), I will begin the slow process of leaning out over a 6-month period or so.  Diet will probably be more Shelby-traditional carb cycling.  Lifting will start with something like the Triumverate (same basic set up as Boring But Big, but more strength than hypertrophy focused).

2012-09-12 Check in [208.0 @ 36.0]

Mass:  208.0 (-2.8)
Waist:  36.0 (-0.625)
Arm:  16.5 (-0.125)
Thigh:  25.0 (--)
calf:  15.125 (--)

Well, I have erased the damage from the CO trip.  Next I am out there (in three weeks) I will have to be a bit more restrained.  *wry grin*  The results are also considering I had carbs a few times (including some pizza), rather than being purely low-carb all week.  Seems to work well.

So, back to carb back loading, but a bit more restrained.  Rather than force-feeding myself, I will just have my carby-meal after lifting, and then possibly another protein meal after that.  Rather than over-eating carbs for a few hours straight.

I am going to try to get at least 400g of carbs in post-workout.  Mostly clean.  But again, these will all be in my post-workout meal, hopefully within an hour or so of lifting.

Other thoughts - I am switching the order of my lifting days.  Currently it is OHP, Deadlift, off, Bench, Squat, off.  I am going to change it to deadlift, OHP, off, squat, bench, off.  Reason?  The day after squats or deadlifts I am ravenous.  I'd rather have the additional food/carbs available then, rather than having an off (low carb) day.

2012-08-24 Check in [215.7 @ 36.625] - Go to CO

Mass:  215.7 (+6.8)
Waist:  36.625 (+0.5)
Arm:  16.5 (--)
Thigh:  25.0 (--)
Calf:  15.25 (+0.125)

I did not control what I ate post-workout this week.  I actually over-ate (force fed myself).  My waist & mass explosion attest to that.  Need to fix that.  However, the next five days I will be in CO, so my diet will suffer

2012-09-01 Check in [210.8 @ 36.625] - Start Low-Carb

Mass:  210.8 (-4.9)
Waist:  36.625 (--)
Arm:  16.625 (+0.125)
Thigh:  25.0 (--)
Calf:  15.25 (--)

Annoying results, but not hideously unexpected.
1.  From Saturday - Wednesday, my diet was absolute shite.  I went out to CO (red-eyes both ways), and over ate a lot of junk.  I also did no exercise
2.  Thursday & Friday I did low carb (none on Thursday, about 60g post-workout on Friday), so I have probably lost some water weight already.  Thus the mass loss without waist change.

This coming week I will continue the low-carb routine, basically running the CBL prep phase again.  Hopefully I will be able to get my waist back to a reasonable size over the next week, and then resume more controlled back-loading.

Longer-term thoughts:

Lifting
1.  Finish off the Boring But Big challenge (1.5 cycles remaining)
2.  Go to a 2-on/1-off cycle for lifting days.  The 3:1 was killing me.  If I need to, I will drop to a set 4 days per week
3.  I will probably switch to a more varied high rep routine

Diet
1.  Remain on CBL for the BBB challenge.  However, go back to Shelby-style eating (clean food, measure quantities post-workout)
2.  Whether I stay on CBL or go on a carb-cycling routine will depend upon:
  A) my overall CBL results
  B) how I feel about it (energy levels, overall well-being, etc)

2012-08-18 Check in [208.5 @ 36.125]

Mass:  208.5 (-2.1)
Waist:  36.125 (--)
Arm:  16.5 (+0.125)
Thigh:  20.5 (--)
Calf:  15.125 (--)

Right.  So.  The "just eat as much as I feel I need post-workout" concept obviously is not working.  This past week I measured out my pre-workout meals (roughly 40-50p + 15f each), then ate whatever I wanted post-workout (usually another 40-50p and then random carbs).  On the one hand, this has not hurt me.  On the other, it has not helped me.  But it is nice to know that it might be a sustainable "maintenance" lifestyle for me.

But this coming week, I am going to have to actually measure stuff out to ensure that I am eating enough.  According to Keifer's chart I should be aiming for 700c post-workout.  I think I will go for about 400, and mostly clean (potatoes, rice, etc).  I'll see how I do.

Today (Saturday) is an off-day.  However, I skipped out on a meal yesterday, and I woke up crashed.  So I might have a cheat meal for my first meal of the day.

2012-08-11 Check in [210.6 @ 36.125]

Mass:  210.6 (+2.7)
Waist:  36.125 (--)
Arm:  16.375 (--)
Thigh:  25.0 (--)
Calf:  15.0 (-0.125)

So, this was unexpected.  Up 2.7# with no waist shift?  oookayyy....Well, I had stated that I was going to work on leaning down.  But I believe I will run with this for another week and see how things go.  I know how to shed weight easily, but if I can gain a lot of mass without having my waist shift much, I will keep going.  After all, it is much easier to be muscular and lean with more muscle on my body.

Diet Thoughts

Thoughts for melding Kiefer's carb backloading with Shelby's carb cycling.  Why?  Mostly to drop some fat while not sacrificing muscle.  For specific reasons:
1.  I like the concept of back-loading (carbs post-workout only), but I do better with more structure. 
2.  I feel better at a lower body fat.  Both physically (lower back is not as sore/tight) and ego-wise (look prettier). 
3.  With the back-loading concept, my food intake during the first part of the day is pretty similar regardless of which type of day I am on.  So if I am fragged or don't feel like lifting I can merely avoid evening carbs, add in some fats, and I will be fine on food intake.  Alternately, if I feel up to lifting and was not planning on it, I just have to ditch my evening fats and have carbs. 
4.  Having a lot of carbs post-workout makes me happy and feel better (no hunger issues)
5.  The amount of carbs/food should mesh well with my 5/3/1 Boring But Big lifting routine.

So, general thoughts:
1.  maintain the concept of "carbs post-workout"
2.  measure out quantities of food
3.  go through a "break in" week of purely low-carb days (running until 8/17)
4.  have designated high/medium/low days based upon workout & progress

Low days -  250g P + 50g F +    0g C = 1450 kCal
Medium -    200g P + 30g F + 200g C = 1870 kCal
High -         200g P +   0g F + 400g C = 2400 kCal

No lifting = Low
Upper body = medium
legs = high

With my funky lifting schedule, this will give me a varying number of high/medium/low days each week. 
Cardio will be an "as needed/as desired" thing.  Mostly, if I am bored I will go for a walk.  I might include a weight vest, or I might just wander for a few miles.  If I need the boost, I will try to run occasionally.

2012-08-04 Check In [207.9 @ 36.125] - Start Carb Back Loading

Mass:  207.9 (+4.6)
waist:  36.125 (+0.625)
Arm:  16.375 (+0.125)
Thigh:  25.0 (+0.375)
Calf:  15.125 (+0.125)

Well, July was a waste.  I got through the Carb Back Loading prep phase, and then promptly died.
On the 9th, I had an abscess begin to appear in my right glute.  That knocked me down & out for a couple of weeks.  It wasn't until the 23rd or so that I could move well enough to exercise.  And for the first week of the infection I was bed-ridden.  Then on the 26th I went to Colorado, returning on the 30th.  The remainder of this week (July 31st - Aug 3rd) I have been absolutely fragged out.

So in summary, practically no exercise, horrible eating habits, and just a lump all month.

Starting today I will begin carb backloading.  Skipping the prep phase, and just going straight into the actual program.  If it does not go well, then I might go through the prep phase again.

CARB BACKLOADING

I am going to attempt a carb-backloading diet, to see how I do on it.  I am kind of following one as it is, but not very well.  Measurements & such are below.  The kicker is my carbs on training day.  Well, I will definitely not be hungry in the evenings I train (yes, this will probably be titrated downwards, but I am wondering how it will hit me at first)

Preparation Phase:

  Starting Measurements [2012-06-27]

• Mass :  211.8
• Waist :  36.0
• Arm :  16.5
• Thigh :  25.0
• Calf :  15.25

  After 3 days (post-water drop) [2012-06-30]

• Mass :  206.6
• Waist :  35.75
• Arm :  16.25
• Thigh :  24.75
• Calf : 15.0

  Ending Measurements [2012-07-07]

• Mass :  203.3 [-8.5]
• Waist :  35.5 [-0.5]
• Arm :  16.25 [-0.25]
• Thigh :  24.625 [-0.375]
• Calf :  15.0 [-0.25]

Based upon target bodyweight of 190#
For Prep phase & non-lifting days, just drop the carbs

• Protein (pre-workout):  80-150
• Fats:  35
• Protein (post-workout):  50-100
• Baseline Carbs: 775

Meal breakdown

• Training day
• Meal 1:  30p
• Meal 2:  30p + 15f
• Meal 3:  30p + 15f
• Surge:  25p + 50c
• Feast:  30p + 700c + Xfat
• Off-Day
• 5 meals:  50p, total of 30-50f

2012-07-07 Check In [203.3 @ 35.5]

Post CBL Prep

• Mass :  203.3 [-8.5]
• Waist :  35.5 [-0.5]
• Arm :  16.25 [-0.25]
• Thigh :  24.625 [-0.375]
• Calf :  15.0 [-0.25]

Not too shabby of a change

2012-06-27 Check In [211.8 @ 36.0]

Pre-CarbBackloading prep

• Mass :  211.8
• Waist :  36.0
• Arm :  16.5
• Thigh :  25.0
• Calf :  15.25

 Also, post Colorado BeerFest weekend

Max Testing

Re-testing my maxes.  I seem to have about a 5% drop from my previous max.  Not too bad.
Bench:  255 [-5 / 2%]
Dead:  475 [-25 / 5%]
OHP:  140 [-15 / 10%]
Squat:  385 [-20 / 5%]

not too bad overall.  For OHP my shoulders were still a bit fragged from benching.  Squat I _almost_ had 405, but my hip popped.

If I have money & time again...

I have an urge to hire Shelby Starnes again, the next time I have available funds & the ability to devote myself to training properly.  I have a very simple goal for the period - be awesome enough for Shelby to feature me in one of his "client transformation" photos on EliteFTS and/or his web page.  4-6 months, ultra-hard core, see-how-awesome-I-can-become training & dieting.

2012-06-03 Check in [207.3 @ 35.75]

Mass:  207.3 (-1.2)
waist:  35.75 (-0.25)
Arm:  16.5 (--)
Thigh:  25.0 (+0.125)
Calf:  15.125 (--)

Not too bad.  Not incredible, but not bad.

I started adding leg work back into my routine.  Incredibly light weights, but at least something.  On Thursday, I shifted from the body-part split to a TBT style workout.  I was having issues making it through a full workout on the split.  TBT is lower volume, and the total-body vs concentrated muscle group workouts are easier.  Thus, running this for a while to see how it goes.

I only did cardio once last week, but I did a 3-mile course around the neighborhood.  On Saturday I worked VARF, so I did not eat very much, aside from going to Outback in the evening.

2012-05-27 Check in [208.8 @ 36.0]

Mass:  208.8 (-0.3)
Waist:  36.0 (-0.125)
Arm:  16.5 (+0.125)
Thigh:  24.875 (-0.125)
Calf:  15.125 (--)

Not great results, but stability is better than regression.  Hopefully I'll be able to start running again this week, along with doing a leg work out.  That should kick start me into fat loss reduction.

2012-05-20 Check in [208.8 @ 36.125]

Mass:  208.8 (-5.6)
Wasit:  36.125 (-0.375)
Arm:   16.375 (--)
Thigh:  25.0 (--)
Calf:  15.125 (-0.125)

Well, I wiped away most of the damage from the past couple of weeks.  Yay!

Also, I hurt my hamstring again on Wednesday, due to tripping over a Pomeranian while I was out running.  So I only got in a few cardio sessions (I think 2?), and no leg workout this week.  And when I hurt my leg, I had pizza for the injury-based overfeed.  So overall, I am not unhappy with my results.

Goals for this summer:
Goal #1 - be as lean as I was last year at con. 33.125" waist (3.0" smaller than now) I am not concerned with the mass aspect.  I would honestly like to be heavier, provided my waist is small.
Goal #2 - beat my previous post-Shelby record for being lean.  31.375" (4.75" smaller than now).  Although if abs start to show before I get that thin, then yay.  Abs are the ultimate goal
Final Goal - visible abs (preferably Chris Hemsworth-esque).  No idea what it will take to get that.

As of today, I have 14 weeks until D*Con week (those last few days I doubt will matter much).  
In order to hit Goal #1, I need to lose about 0.25" per week on average.  Goal #2: 0.375" per week.  Both of those rates would give me a couple weeks of wiggle room.  Which I will need in mid-June for Colorado trip damage control.

2012-05-14 Check in [214.4 @ 36.5]

Mass: 214.4 (+4.9)
Waist:  36.5 (+0.375)
Arm:  16.375 (+0.125)
Thigh:  25.0 (--)
Calf:  15.25 (+0.125)

Not surprising, after the last week & weekend of food-like indulgences.  Now to buckle down for the next 14 weeks.  My hope is to stick to my diet & workout schedule hard-core for the next 6 weeks.  Take a short break/cheat while in CO again.  Then be hard-core again until Con.

2012-05-06 Check in [209.5 @ 36.125]

Mass:  209.5 (+0.7)
Waist:  36.125 (+0.125)
Arm:  16.25 (--)
Thigh:  25.0 (--)
Calf:  15.125 (+0.125)

Not happy, but not surprised.  I was doing well up until Thursday evening, then I ate out several times and skimped on workouts.  This coming week I will do as much damage control as I can before heading to CO.  Once I come back, I am planning on joining the gym at SAIC headquarters.  Hopefully that will get my workouts in line.  And it should help me keep my diet on track (breakfast at the house, 3 meals at the office, post-workout at the house).

2012-04-29 Check In [208.8 @ 36.0]

Mass:  208.8 (-2.0)
Waist:  36.0 (-0.125)
Arm:  16.25 (--)
Thigh:  25.0 (--)
Calf:  15.0 (-0.25)

The lack of major waist change was probably due to a bit of bloat from last night (burger & fries).

I think I have determined that the real factor for my waist, even above diet, is doing sprints.  Hill sprints seem to rip fat off of my waist.  This past week I only did one session, and half-assed it.  Hopefully the weather will continue to be nicer this week so I can run more.

My plan for workout location is to join the SAIC gym once I get back from CO in two weeks.  I will be working really close to the corporate building, so hitting the gym after work will be easy and beneficial in two ways:  1) forces me to work out on a set schedule (and ensures I don't get distracted by stuff at the house); 2) lets me miss traffic on the way home.  If I get to the gym at 5:30ish, then I will be able to warm up, lift, do brief cardio (treadmill sprints only take 10-15 minutes), and then leave at 7:00 or so.  Which will let a lot of the traffic die down, shortening my commute.

This also dovetails nicely with my lifting cycles.  My current 5/3/1 cycle will end next week (just before I head to CO).  Then I can start a new cycle when I return.  For lifting days, I will probably keep on the 4-day per week plan, and lift Mon, Tues, & Thurs at the gym.  Deadlifts will be on Saturday at the house.  Reasons for the funky schedule:  1) deadlifting heavy is best done where they don't care about noise; 2) Gives me Wednesdays for Buffy/mid-week relaxation; 3) On my 9/80 work schedule, I will only be in the office every other Friday, so scheduling a lifting day then would not work very well.

2012-04-21 Check In [210.8 @ 36.125]

Mass:  210.8 (-2.2)
Waist:  36.125 (-0.5)
Arm:  16.25 (-0.125)
Thigh:  25.0 (--)
Calf:  15.25 (--)

Note:  Mass is going to be in 10ths, rather than 1/4ths.  Different type of scale.

Loss-wise, this went rather well.  2.2#, and 0.5".  Granted, fat loss is not linear, but hopefully I will be able to maintain a somewhat consistent waist-loss for a while, which would put me fully leaned out sometime in July.  I'd be ok with this.  4-6 weeks pre-D*con would permit me to slowly ramp up and solidify.  Also, it would give me a good time frame to make/acquire new costumes that will fit.

Also - doing hill sprints means that my lifts will suffer.  Oh well.

2012-04-15 Check in [213.0 @ 36.625] - Post DC Move

Mass:  213.0 (+7.5)
waist:  36.625 (+0.875)
Arm:  16.375 (--)
thigh:  25.0 (+0.125)
calf:  15.25 (+0.125)

Yeah, this is horrible, but not much worse than I expected.  I moved from CO to NoVA this past week.  Horrid diet (all meals out), no real exercise, etc.  Today I am restarting.

My diet will be what was working before [5 meals @ 40p each.  40c breakfast & post-workout, 15f others].

Lifting will be a 4-day 5/3/1 split, with minimal assistance.

Cardio will start with hill sprints 3 days a week.  Cardio increases will involve walking, steady state-ish jogging, and more sprints.

2012-04-01 Check in [205.5 @ 35.5]

Mass:   205.5 (+0.5)
Waist:  35.675 (+0.125)
Arm:  16.375 (--)
Thigh:  24.875 (--)
Calf:  15.125 (--)


Eh.  Not surprising.

2012-03-25 Check in [205.0 @ 35.5]

Mass:   205.0 (-0.5)
Waist:  35.5 (--)
Arm:  16.375 (-0.125)
Thigh:  24.875 (+0.125)
Calf:  15.125 (-0.125)


Pretty much stable.  My workouts have been nearly non-existent, and my diet has sucked entirely.  Overall, this past week was full of fail.

2012-03-18 Check in [205.5 @ 35.5] - Post DC #2

Mass:   205.5 (-3.0)
Waist:  35.5 (-0.5)
Arm:  16.5 (--)
Thigh:  24.75 (-0.25)
Calf:  15.25 (+0.125)

The losses are surprising.  I only lifted once (maxed on bench & deads on Monday).  Did cardio Sun - Tues, and then ate like crap the rest of the week, due to another DC trip.  Still, not complaining.

MAX TESTS

2012-03-12 - bench & dead
2012-03-18 - squat

• Bench:  260#
• Missed 265# on the lockout.  So, need more floor press work
• Deadlift:  500#
• FUCKING A!
• Weak point:  my hips came up a bit too soon, so I kind of stiff-legged the top.
• Video:  http://youtu.be/30f1Qc1csHg 
• Squat:  405#
• Mid-back bends forward
• OHP:  155#
• could not bloody do anything (stapled by 135), so I am just saying my max is 10# heavier than before.

2012-03-11 Check In [208.5 @ 36.0] - Post DC week

Mass:  208.5 (+5.5)
waist:  36.0 (+1.0)
Arm:  16.5 (+0.125)
Thigh:  25.0 (+0.375)
Calf:  15.125 (+0.125)

Not surprising at all.  I was in DC this past week for dad's surgery and interviews.  My diet was non-existent, I only lifted twice, and I did no cardio at all.  Thus, the rebound.  However, it should melt away pretty rapidly.  Back to the routine!

2012-03-03 Check in [203.0 @ 35.0]

Mass:  203.0 (+0.25)
waist:  35.0 (-0.25)
Arm:  16.375 (-0.125)
Thigh:  24.625 (--)
Calf:  15.0 (+0.125)

I would be down further, but had a huge meal at Famous Dave's last night.
Also - no lifting or cardio yesterday (interviews took up too much time)

This coming week will suck, as I will be in NoVA, so diet/exercise will lack.

Uber-Sprint Diet & Routine

As a marker, due to the seeming efficacy of my current routine.

Diet:

• Grams per pound of bodymass
• High Day - 1gP + 1gC + 0gF (200p + 200c + 0f)
• Medium Day - 1gP + 0.4gC + 0.25gF (200p + 80c + 45f)
• Low Day - 1gP + 0.2gC + 0.3gF (200p + 40c + 60f)
• 1 High, 2 Medium, 3 Lows per week
• Five meals per day.  
• High day - Protein & Carbs each meal
• Medium - Protein & Carbs for breakfast & post-workout, Protein & Fats other meals
• Low - Protein & Carbs breakfast, Protein & Fats other meals

Lifting

• 5/3/1 Total Body
• Monday - Squats @ 5/3/1, OHP @ 5/3/1, Pullups @ 5xMax + Hanging Leg Raise @ 5x8
• Wednesday - Squats @ 3x5-8 deload, Bench @ 5/3/1, 1-Hand row @ 3x10
• Friday - Squats @ 3x5-8 deload, Dead @ 3/5/1, DB Floor Press @ 3x12 + Standing Abs @ 3x12
• Sprinting 
• Lifting Days - Roman Sprints 
• 5 min walk
• 5 min jog
• Roman sprints (below)
• 5 min walk 
• Off Days - Bike sprints
• 5 min warm up
• 15 min intervals (15s on, 45s off)
• 10 min cool down

Roman Sprints

Work/rest in seconds

Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6

Week 1 | 20 / 10 | 10 / 20 | 15 / 15 | 20 / 10 | 10 / 10 | 10 / 50

Week 2 | 20 / 10 | 10 / 20 | 15 / 15 | 15 / 15 | 15 / 15 | 10 / 50

Week 3 | 20 / 10 | 15 / 15 | 15 / 15 | 15 / 15 | 15 / 15 | 10 / 50

Week 4 | 20 / 10 | 20 / 10 | 10 / 20 | 10 / 20 | 15 / 15 | 15 / 45

Week 5 | 20 / 10 | 20 / 10 | 10 / 20 | 15 / 15 | 15 / 15 | 15 / 45

Week 6 | 20 / 10 | 20 / 10 | 15 / 15 | 15 / 15 | 10 / 20 | 20 / 40

2012-02-24 Check in [202.75 @ 35.25]

Mass:  202.75 (-3.0)
Waist:  35.25 (-0.5)
Arm:  16.5 (--)
Thigh:  24.625 (-0.375)
Calf:  14.875 (-0.25)

A few points:
1.  Check in two days early, as Wendi's dad is coming today.  Which will probably screw up my diet.
2.  The diet/exercise routine seems to be working.  Although I might actually want to increase my food a bit. (details in next post)
3.  The leg reduction is not surprising, due to the volume of sprinting I am doing.  And so long as I do not lose strength, I am ok with it.

Diet for total body lifting

Due to my vastly reduced volume (only 9-11 working sets, down from 21), I am also altering my diet a bit. My general meal style will be the same, but I am changing a few things.

1.  Still 5 meals a day
2.  Composition
  High = 40p + 40c each meal (200p + 200c)
  Medium = 40p + 40c breakfast & postworkout, 40p + 15f otherwise (200p + 80c + 45f)
  Low = 40p + 40c breakfast, 40p + 15f otherwise (200p + 40c + 60f)
3.  No Surge or BCAAs
4.  Cycle
  Monday = High (squats & OHP)
  Wed & Fri = Medium (other lifts)
  Tues, Thurs, Sat, Sun = Low (sprints, no lifting)

The above will drop my intake a bit.
High:  -25p, -100c (SWOF & Surge Recovery)
Medium:  -50p, -50c (BCAAs & Surge Recovery)
Low:  -50p (50p -> 40p per meal)
Total weekly change:  -325p, -290c, +15f = -2325kCal.  (includes switching a medium to a low day)
This, combined with my altered routine will hopefully force my body to drop some fat, without affecting strength levels too much.

2012-02-18 Check in [205.75 @ 35.75]

Mass:  205.75 (-1.25)
Waist:  35.75 (-0.125)
Arm:  16.5 (--)
Thigh:  25.0 (--)
Calf:  15.125 (--)

Not really the results I was hoping for.  Yes, I lost a bit, but it is a very small amount.  Plus, the mass-to-waist ratio is really far off.  Looking back, I am in the same place I was four weeks ago.

This week I will begin the total-body 5/3/1 routine, with sprinting on all of my off days and SS bike on my lifting days.  The lifting is much lower intensity and volume than I have been doing, so hopefully I will recover from it.

Also, I am planning on maxing out at the end of the cycle to see how I have done over the past five months.

2012-02-05 Check in [208.75 @ 36.0]

Mass:  208.75 (+2.0)
Waist: 36.0 (--)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf:  15.125 (--)


Right.  So, on to new diet.  Also:  cardio will be added in.  Pre-breakfast when possible, otherwise at some point during the day.  At least three days a week if not more.  I am thinking Sunday , Tuesday, Thursday, Saturday.


Diet recap:
High:
  all:  40p + 40c
  SWOF & Surge Recovery
  Totals:  225p + 310c + 0f = 2140cal
Medium:  
  breakfast & post-workout:  40p + 40c
  others:  40p + 15f
  BCAAs & Surge Recovery
  Totals:  250p + 130c + 45f = 1925cal
Low:  
  breakfast:  50p + 50c
  others:  50p + 15f
  Totals:  250p + 50c + 60f = 1740cal

New diet

Unless I have unexpectedly good results on Sunday, I will be shifting my diet.  New plan:

High day:  225p + 300c + 0f
Medium day:  225p + 130c + 30f
Low day:  250p + 40c + 60f

Squat Day = high
Other lifting = medium
off = low

High Day:  5 meals.  40p + 40c each.  SWOF & Surge Recovery.
Medium Day:  5 meals.  40p + 40c breakfast & post-workout.  40p + 10f other meals.  Surge Recovery
Low day:  5 meals.  50p + 40c breakfast.  50p + 15f others

Also:  cutting out wheat products (I seem to do better without them for fat loss)

Running progression

I have started doing cardio twice a week on Tuesday & Thursday.  Just jogging on the treadmill for now.  If I need additional cardio and/or sprints to help with fat loss I will fold them in.

My progression is very simple.  Start at 1 mile.  Every session, add 0.25 miles to my distance.  My initial goal is 3 miles (5k).  Once I hit that, I will either push on to 4 miles (distance around the block), or start increasing my speed.  Depends upon how I feel.

Starting today at 1 mile, I should be up to the 3 mile mark by the end of February (4 weeks).

2012-01-29 Check in [206.75 @ 36.0]

Mass:  206.75 (+1.25)
Waist: 36.0 (+0.25)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf:  15.125 (+0.125)

This was not unexpected.  Deload week, ate out way too many times (Texas Roadhouse, Subway, Kabob place, leftover kabobs), and did not stick to my diet the rest of the time (desserts, random snacking, not eating on plan in general).  I did not have my peri-workout shakes, but that was not much help.

This week starts my next cycle of 5/3/1.  I am increasing more rapidly on things in order to keep everything in step.  The plan is that during the 5-3-1 week in March (cycle after this coming one) I will have my "1" set be at my tested 1RM.  So I will do the 5/3/1 sets, and then push more singles to test out my new maxes.

As for the higher increases:  OHP +5#, Bench +10#, Squat +15#, Deadlift +20#.  Increasing by these amounts for the next two cycles will put me at my previous maxes at the correct point.

NEW DIET ROUTINE
1.  40p + 30f
2.  50p + 60c (pre-workout)
3.  50p + 60c (post-workout)
4.  40p + 15f
5.  40p + 15f

A bit less protein (30g), but the rest of the numbers remain the same.  Just shuffled around to have all of my carbs be peri-workout.

2012-01-22 Check In [205.5 @ 35.75]

Mass:  205.5 (-2.5)
Waist:  35.75 (-0.25)
Arm:  16.5 (-0.25)
Thigh:  25.0 (--)
Calf:  15.0 (-0.125)

Not happy with the mass vs waist loss.  Nor is the arm decrease a good thing.

This week is a deload, so I am going to reduce my lifting volume and add cardio in.  Jump rope or elliptical at the gym, treadmill or bike at home.  Hopefully it will increase my fat to mass loss ratio

2012-01-15 Check in [208.0 @ 36.0]

Mass:  208.0 (-0.25)
Waist:  36.0 (--)
Arm:  16.75 (--)
Thigh: 25.0 (-0.25)
Calf: 15.125 (--)


Pathetic results, but not really surprising.  I was not compliant with my diet.  Most of my meals were acceptable, but I had a huge Subway meal on Monday, and On The Border was lunch on Saturday.  I had ice-cream and other treats a couple of times.  I also skipped several meals this week.  


This coming week I will stay on plan (no cheating permitted).  I will also be trying out a new martial arts school.  Monday & Wednesday will be two hour sessions, and Tuesday & Thursday will be one hour sessions.  There is also a "ring fitness" class on Tues & Thurs that is another hour if I really feel the need.  Hopefully staying on plan combined with the additional six hours of martial arts will restart my weight loss.

Power lifting classifications

http://www.rawpowerlifting.com/classifications.htm

Basing myself on the 198# weight class (where I will be in a few weeks):

Current maxes:

• Squat - 365
• Bench - 235
• Deadlift - 425
• Total - 1025

Current ranking

• Squat:  Class 3
• Bench:  Class 4
• Dead:  Class 3
• Total:  Class 3

Increases needed to move up classes

• Squat:  Class 2 - 20#
• Bench:  Class 3 - 26#; Class 2 - 64# (yes, my bench is weak as hell)
• Dead:  Class 2 - 25#
• Total:  Class 2 - 51#

Cycles until training max = PR

From the beginning of my 5/3/1, the number of cycles until I will be hitting my previous 1RM in training (on 5/3/1 days):

Bench - 7
Squat - 6
OHP - 5
Deadlift - 7

I am currently on cycle 3.
To have my bench, squat, and deadlift catch up to ohp (in number of cycles), my increases for the next two cycles need to be the following:

Bench - 10# per cycle
Squat - 15# per cycle
OHP - 5# per cycle
Deadlift - 20# per cycle

This would have me hitting my previous 1RM in training during cycle 5, which will be in March.  Must think on this more.

Upper chest - getting better

New metric for upper-chest development:  Front Squats.

Last night, I realized that while doing front squats, the bar was actually resting on my upper pecs, rather than just on my delts.  I have therefore added sufficient upper chest muscle that I can make a bar shelf.  Granted, my chest still needs a lot of work.  As do my shoulders, arms, back, legs...Ok.  All of me needs a lot of work.  But this is positive proof that I have changed a bit.

2012-01-08 Check in [208.25 @ 36.0]

Mass:  208.25 (-2.75)
Waist:  36.0 (-0.25)
Arm:  16.75 (--)
Thigh: 25.25 (--)
Calf: 15.125 (-0.125)

Meh.  I have dropped a few pounds, but not nearly as much off of my waist as I was hoping.  Two weeks ago I was 210.25 with a 36.0" waist.  Ah well.  I was 208.0 In July 2010, with a 36.75" waist.  So I am better than 18 months ago.  The first week or so of a diet usually has much more mass loss than waist loss, due to water retention.

exertion levels

I do not know if the Indigo 3G experiment actually did anything for my carb tolerance and/or nutrient partitioning abilities.  However, it does seem to have at least one lasting effect.

Courtesy of Thib's insanely brutal training style (lots of super-giant sets, extreme intensity lifting, etc), I have learned how to truly push myself to the limit when lifting.  The 5/3/1 cycles I have done in the time since I ended the Indigo training have been the most effective and brutal lifting sessions I have ever done.

My previous two cycles were focused on body-building.  5-6 assistance exercises, 4-5 sets each, and 10-15 reps per set.  A fuck-ton of volume.  I am now on a lower-volume cycle, with 4 assistance exercises mostly in the 5-8 rep range (a few 10-12s).  But all of the workouts have drained me.  I feel fine when doing them, although I do occasionally run out of strength by the end of things.  Afterwards I am utterly gassed.  Not from a lack of bouncy energy, but from overall muscular exhaustion.

Additionally, the Indigo training taught me to be more focused on what I am doing, which no doubt aids in the "kill my muscles" ability.  I have been able to force myself into true muscular failure, wherein the target muscle group quite simply stops firing.  Previously, I only reached failure in a more overall manner, where the failure was from hitting a strength wall where I could not move the weight, but it was not focused on specific muscles.

Overall, the experiment was worth the cost, even if the supplement itself was not effective.

Lifting sticking points

For both bench press and overhead press, my sticking point is in the middle.  Pretty much when my triceps are parallel to the floor.  Due to this, my next lifting cycle will incorporate floor pressing.  Provided I can figure out a way to do it at the gym.  At home, I can press in the rack.  At the gym, the j-hooks are too deep to pull the bar out (they are actually "J" shaped, with about a 2" deep cup).

2012-01-01 Check In [211.0 @ 36.25] - START DIET

Mass:  211.0 (+0.75)
Waist:  36.25 (+0.25)
Arm:  16.75 (--)
Thigh:  25.25 (+0.25)
Calf:  15.25 (+0.125)

Yeah, my waist is up.  Not surprising after the volume of crap food I ate this past week.  Anyhow, beginning the new leaning cycle now.  Amusingly, it starts on January 1.  No "New Years Resolution" crap, just amusing cycle syncing.

New diet:

Meal 1:  50p + 40c
Meal 2:  50p + 30f
Meal 3:  50p + 40c
Meal 4:  50p + 40c
Meal 5:  50p + 30f

Intra-Workout:  25gBCAA + creatine + beta-alanine
Post-workout:  Surge Recovery

Totals:
Non-Workout:  250p + 120c + 60f
Workout:  300p + 170c + 60f

I will do a small bit of cardio after lifting (mostly while waiting for Wendi).  Daily cardio will come later.