2014-21-27 Roman 4 [205.5 @ 35.125] - TRT 3

Training under Roman, week 4
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	205.5	+.25
Waist	35.125	--
Arm	--
Thigh	--
Calf	--

Review
Both Monday & Wednesday (the days where I felt pretty good in the evenings), I had Geraniamo & brain candy.  So, will try BC on its own.  If it works, I will order more.
Thursday - Brain Candy seemed to do well.
Friday - so far so good

Low on energy all week, and had cookies.  Reverting to slightly higher intake and no snacking

Food Goals
Roman-prescribed (not enough food)
Lifting days:  159gP + 100gC + 79gF = 1747kCal
Non-Lifting days:  152gP + 30gC + 77gF = 1421kCal

Last week:
Lifting days:  150gP + 200gC + 60gF = 1940kCal
Non-Lifting days:  150gP + 100gC + 75gF = 1675kCal

This week:
Lifting days:  150gP + 160gC + 60gF = 1780kCal
Non-Lifting days:  150gP + 75gC + 75gF = 1575kCal

Difference
From Last Week:  -0gP -220gC -0gF = -880kCal
From Roman:  -35gP +360gC -65gF = +715kCal

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat				tired
Sun	bodyweight x2 bodyweight x2			ankles & arm hurt
Mon	upper 1/2			no strength or endurance feel good overall, however
Tue		treadmill - 45 minutes		not too bad.
Wed	lower			pretty decent in evening.
Thu		SS bike - 30 minutes
Fri	upper fail			feeling pretty good, but no strength/stability to lift

• Cardio
• HIIT
• Variable
• Treadmill @15
• Treadmill @15
• Rope @20
• Training
• Bodyweight
• lower
• upper
• upper

2014-12-20 Roman 3 [205.25 @ 35.125 & 9.85%] - TRT 2

Training under Roman, week 3
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	205.25	+1.75
Waist	35.125	-.25
Arm	--
Thigh	--
Calf	--

Bodyfat = 9.85%

Review
Monday - Finally made it through a whole session.  Yay more carbs
Wednesday - Fragged.  Blaming the weather.
Friday - Arm buggered again.  Stupid bicep

My mass increase is confusing.  But my waist still went down.  *shrug*

Food Goals
Roman-prescribed (not enough food)
Lifting days:  159gP + 100gC + 79gF = 1747kCal
Non-Lifting days:  152gP + 30gC + 77gF = 1421kCal

Until I hear differently:
Lifting days:  150gP + 200gC + 60gF = 1940kCal
Non-Lifting days:  150gP + 100gC + 75gF = 1675kCal

Weekly difference:  -35gP +580gC -49gF = +1595kCal

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat		SS Bike 8.3mi @ 30min
Sun	bodyweight x3			did not eat enough
Mon	lower
Tue		20 min rope 15 min treadmill
Wed	1/2 upper			Tired, no motivation
Thu	1/2 upper	Shelby HIIT		Not too bad
Fri	1/2 upper			Tired today. Arm hurt too much to continue

• Cardio
• HIIT
• Variable
• Treadmill @15
• Treadmill @15
• Rope @20
• Training
• Bodyweight
• lower
• upper
• upper

2014-12-13 Roman 2 [203.5 @ 35.375] - Start TRT

Training under Roman, week 2
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	203.5	-.75
Waist	35.375	-.25
Arm	--
Thigh	--
Calf	--

Review
Energy levels suck.  I can only exercise for about 30 minutes before I fall over.  If I push past that limit, I crash out/pass out.

Food Goals
Training = 159p + 100c + 79f
Non-Training = 152p + 30c + 77f

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat	Bodyweight x3
Sun	off			Chipotle, starbucks, cookies, lasagne
Mon	upper + 4 min rope			START TRT
Tue	1/2 lower			really hungry/crashing today no energy Had Plazma, no help
Wed	1/2 lower (make up)	15 min treadmill		Indian Not too bad today. Got a bit crashy in the evening prior to Indian
Thu	Upper - 2 sessions			Not too bad.
Fri				starving

2014-12-06 Roman 1 [204.25 @ 35.625]

Starting training under Roman (Beginning on Monday, because that is when I got stuff)
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	204.25	-1.5
Waist	35.625	-.375
Arm	16.5
Thigh	25.25
Calf	15.25

Review
Not too bad for the first week back.
Only five days of diet/exercise this week (started on Monday).
sandbagged my first couple of workouts as I needed to build my capacity back up.

Food Goals
Training = 159p + 100c + 79f
Non-Training = 152p + 30c + 77f

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat
Sun
Mon	Lower (~1/2)
Tue		15 min treadmill
Wed	upper (~2/3)
Thu		roman bike HIIT
Fri	upper	15 min treadmill

2014-11-15 check in [203.75 @ 35.5] - Cardio only, carbs in evening

Meas.	#	Change
Mass	203.75	-1.25
Waist	35.50	--
Arm	16.625	-.125
Thigh	24.785	-.125
Calf	15.25	--

Review
Cardio, with some carbs.  Overall was not too bad.  The mass loss is surprising, but the waist stability is not happy making.  Ah well.

Food
eating carbs once a day.

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning, 1 in afternoon if needed.
PowerDrive if needed

Routine
Cannot lift, due to clavicle.
So, alternate HIIT bike sprints with LISS.  Maybe some leg extensions/curls.

Day	Lift	Cardio	Yoga	Other
Sat		shelby sprint		carb night, due to clavicle
Sun		treadmill - two sessions 15 min, 5.0 inc, 4.0 speed		carb night
Mon		shelby sprint		30g carbs
Tue				oatmeal + blueberries
Wed		treadmill  - 30 min, 5.0 @ 4.0		fruit + garlic bread
Thu				oatmeal + cookies
Fri		shelby sprint		zeke bread + banana

Routine plans
Routines 3-5 may change depending upon if I cycle on after Roman's Superhero

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting.
1. Failed on waist goal.  Succeeded (more or less) on ramping up work capacity
2. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds.  
1. Diet plans [modify based upon results, but template is as follows]
1. GetShredded for 8 weeks
2. Week 9:  add 50c/day (350 total for the week)
3. Week 10:  add another 100c on lifting days (150 lifting/50 off = 650 total)
4. Week 11:  add 50 on off days (150 lifting/100 off = 850 total)
5. Week 12:  add 50 on lifting days (200 lifting/100 off = 1000 total)
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist. 

2014-11-08 Check in [205.0 @ 35.5] - Roman SHW 1 + GetShredded

Meas.	#	Change
Mass	205.0	-2.5
Waist	35.50	-.25
Arm	16.75	--
Thigh	25.0	--
Calf	15.25	--

Review
Was going quite well, until my clavicle started slipping.  The lack of much progress since Tuesday is not unexpected or upsetting, due to my relative lack of exercise.
On the upside, I have not had cravings or hunger issues.  So, yay.

Food
Get Shredded.
five meals @ 35p + 25f + minimal carbs
   175p + 0c + 125f = 1825kCal

Weekly total:    1225p +  875f

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning, 1 in afternoon if needed.
PowerDrive if needed

Routine
Roman Superhero
LISS on non-lifting days.

Day	Lift	Cardio	Yoga	Other
Sat	1.1.1			Doing ok with hunger/diet
Sun		treadmill 15 min @5.0 inc,1 mile bike   15 min @8.0, 4.5 mile		Not bad today, but would like better side dishes
Mon	1.1.2			doing ok
Tue		bike   21 min @8.0, 6.3 mile		mass = 205.0
Wed				so far, so good on diet collarbone slipped again
Thu		treadmill 15 min @5.0 inc,1 mile bike   17 min @8.0, 4.9 mile
Fri				collarbone slipped again

Routine plans
Routines 3-5 may change depending upon if I cycle on after Roman's Superhero

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting.
1. Failed on waist goal.  Succeeded (more or less) on ramping up work capacity
2. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds.  
1. Diet plans [modify based upon results, but template is as follows]
1. GetShredded for 8 weeks
2. Week 9:  add 50c/day (350 total for the week)
3. Week 10:  add another 100c on lifting days (150 lifting/50 off = 650 total)
4. Week 11:  add 50 on off days (150 lifting/100 off = 850 total)
5. Week 12:  add 50 on lifting days (200 lifting/100 off = 1000 total)
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist. 

2014-11-01 Check in [207.5 @ 35.75]

Meas.	#	Change
Mass	207.5	+1.0
Waist	35.75	+.125
Arm	16.75	--
Thigh	25.0	--
Calf	15.25	--

Review
Bicep still buggered.  Meh.  Back flaring up again.

Wendi's dad here Monday - Thursday.  Darcy & Darin here on Thursday.
Death to diet.  This week sucked

Cardio did not happen.

Food
Going to try running the same plan this week as last.  Cheat meal on Saturday evening, as I need a refeed (basing this upon how I have felt the past few days).

High:  200p + 250c + 50f (five @ 40/50/10)
Medium:  200p + 150c + 50f (three @ 40/50/10, two @ 40/0/10)
Low:  200p + 50c + 80f (one @ 40/50/0, four @ 40/0/20)

Weekly total:    1400p + 950c + 440f (.42/.28/.30)

Routine
Shelby Lean - still cannot do serious lower body work due to my back.  So I am starting to add in things like goblet squats & 1-leg RDLs on my other days.

Cardio on non-lifting days.

Day	Lift	Cardio	Yoga	Other
Sat	back			refeed + Youngs
Sun	chest			medium
Mon				low
Tue				low + pie
Wed	1/2 back			low + pie
Thu				BJs
Fri				crap

Supplements
Creatine + 10g BCAAs peri-workout.  1 HotRox in morning

Routine plans

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting.
1. Failed on waist goal.  Succeeded (more or less) on ramping up work capacity
2. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds.  May require going to Berardi's GetShredded plan (ugh)
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist. 

2014-10-25 check in [206.5 @ 35.625]

Meas.	#	Change
Mass	206.5	+.75
Waist	35.625	--
Arm	16.75	-.125
Thigh	25.0	-.125
Calf	15.25	--

Review
Higher mass, stable waist, and subjectively I think I look a bit leaner.  I did not control my intake as much as I should have.  I have been rather crashy all week, and therefore not controlling my intake as much as I should have.

Food
Going to try running the same plan this week as last, without the spine issues.

High:  200p + 250c + 50f (five @ 40/50/10)
Medium:  200p + 150c + 50f (three @ 40/50/10, two @ 40/0/10)
Low:  200p + 50c + 80f (one @ 40/50/0, four @ 40/0/20)

2 Med, 2 High, 3 Low

Weekly total:    1400p + 950c + 440f (.42/.28/.30)

Day	Lift	Cardio	Yoga	Other
Sat		SS Bike. 28 min @ 8.5 miles		Low
Sun	legs-ish	ss bike 21 min @ 6.4 miles		high
Mon	chest			medium
Tue	back		energy	low
Wed		SS Bike. 24 min @ 7.8 miles		medium + dinner at Chantel's (including pie)
Thu			fat burn	low+ (too many carbs in late meal)
Fri	chest			low

Supplements
Creatine + 10g BCAAs peri-workout.  1 HotRox in morning

Routine
Shelby Lean
Cardio on non-lifting days

Routine plans

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting
2. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds. 
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist.  Maybe try Berardi's "Get Shredded Diet"

The above should bring me to around mid-June, barring any slip-ups or down time.  Then I can determine if I need to lean out more or not.

2014-10-18 Check in [205.75 @ 35.625]

Meas.	#	Change
Mass	205.75	-.5
Waist	35.625	-.25
Arm	16.875	--
Thigh	25.125	--
Calf	15.25	--

Food
Went ok, even though I was pretty sedentary for a few days due to my back.

High:  200p + 250c + 50f (five @ 40/50/10)
Medium:  200p + 150c + 50f (three @ 40/50/10, two @ 40/0/10)
Low:  200p + 50c + 80f (one @ 40/50/0, four @ 40/0/20)

2 Med, 2 High, 3 Low

Weekly total:    1400p + 950c + 440f (.42/.28/.30)

Day	Lift	Cardio	Yoga	Other
Sat	Shelby Chest	Treadmill:   17 min @ 4.0, 5.0 incline Bike   20 min, 4 miles	Energy	Medium + Indian
Sun	back		energy	medium
Mon		SS bike:  25 min, 7.7 miles		low lumbar spine is buggered
Tue				high still buggered
Wed				low Oww day 3
Thu	chest			medium
Fri	back			low

Supplements
Creatine + 10g BCAAs peri-workout.  1 HotRox in morning

Routine
Shelby Lean
Cardio on non-lifting days

Routine plans

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting
2. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
3. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
4. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds. 
5. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist.

The above should bring me to around mid-June, barring any slip-ups or down time.  Then I can determine if I need to lean out more or not.

2014-10-11 check in [206.25 @ 35.875] - Sick & Hurt

Meas.	#	Change
Mass	206.25	-.25
Waist	35.875	--
Arm	16.875	--
Thigh	25.125	-.125
Calf	15.25	--

Pulled bicep on Sunday
Got sick on Wednesday

Food
Last week - did not do well.  Two restaurant meals, and not all that precise the rest of the time.
This week, trying carb cycling (and dropping some calories by doing it)

High:  200p + 250c + 50f (five @ 40/50/10)
Medium:  200p + 150c + 50f (three @ 40/50/10, two @ 40/0/10)
Low:  200p + 50c + 80f (one @ 40/50/0, four @ 40/0/20)

2 Med, 2 High, 3 Low

Weekly total:    1400p + 950c + 440f
previous week: 1400p + 1400c + 350f
difference:       -450c + 90f = -990kCal

Day	Lift	Cardio	Yoga	Other
Sat	bench 4 dead 4			Medium
Sun	squat 4 ohp 2 (no energy)		energy	2 high Indian & beer
Mon				low
Tue		SS Bike 8.2 miles @ 8		pulled bicep on Sunday, cannot lift food:  ~175p + 200c + 75f
Wed				Meh.  Sick on top of bicep Ikea & Mellow Mushroom
Thu
Fri

Supplements
Creatine + 10g BCAAs peri-workout.  1 HotRox in morning

Routine
Thib Super Hero:  4 lifting, 2 cardio, 1 off per week

Routine plans

1. Thib's Superhero (6 weeks) - tighten up, including below-maintenance diet.  Goal:  get waist below 35"
2. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
3. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds. 
4. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist.

The above should bring me to around mid-June, barring any slip-ups or down time.  Then I can determine if I need to lean out more or not.

2014-10-04 check in [206.75 @ 35.875] - Thib Super Hero 1

Meas.	#	Change
Mass	206.75	+.75
Waist	35.875	--
Arm	16.875	+.125
Thigh	25.25	+.125
Calf	15.25	+.125

Food
200p + 200c + 50f
Trying to be a bit more precise/on-point this week.
Well, failed on being on-point with the diet.

Supplements
Creatine + 10g BCAAs peri-workout.  1 HotRox in morning

Routine
FPFL did not work for me.  I was unable to complete most session.
Going to try Thib's Super Hero instead.
4 day cycle:  Lift > Lift > Cardio > Off
Well, sort of.

Day	Lift	Cardio	Yoga	Other
Sat	bench x4 dead x3
Sun	squat x4 ohp x3			leftover sweet & sour chicken
Mon		bike SS 30 min @ 9.4 miles	energy
Tue	dead x4 bench x3		1/2 energy
Wed
Thu	ohp x4			Famous Daves
Fri	squat x4	bike ss 18 min @ 5.5 miles	1/2 energy

Routine plans

1. Thib's Superhero (6 weeks) - tighten up, including below-maintenance diet.  Goal:  get waist below 35"
2. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
3. Roman Superhero (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds. 
4. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist.

Mass Gain 
Start with ABBH
Why?  Because I remember really liking it.  It is also the routine that got me doing DB Bench with 115# dumbbells for the first time.  Easy, straight-forward, and fun.  Plus, being on a hypertrophy-phase, it fits well.  Roman's Final Phase Fat Loss, or possibly Super Hero Workout (http://finalphasefatloss.com/shw/), will come after ABBH.

The above should bring me to around mid-June, barring any slip-ups or down time.  Then I can determine if I need to lean out more or not.

2014-09-27 Check in [206.0 @ 35.875] - FPFL week 1

Meas.	#	Change
Mass	206.0	-.25
Waist	35.875	+.125
Arm	16.75	--
Thigh	25.125	--
Calf	15.125	--

Food
200p + 200c + 50f

Supplements
Creatine.  15g BCAAs peri-workout

FPFL review - week 1
This routine is kicking my ass.  I cannot make it all the way through.

Results not unexpected.  Two (well, three due to leftovers) restaurant meals, and I did not make it all the way through two of the sessions.

Day	Lift	Cardio	Yoga	Other
Sat	dynamic 1
Sun	lactic 1			Big Al burger + fries
Mon			energy
Tue	1/2 density 1 low back issues
Wed	1/2 strength 1 brutal			BJs
Thu				left over BJs pizza
Fri		bike sprint 5 warm up 20/40:   5 @ 8   5 @ 9 5 cool down	energy

Routine plans

1. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  get waist below 35"
2. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
3. Thib's Superhero (6 weeks) - tighten up.  Goal:  either add 3-6# and/or drop waist a bit while maintaining mass
4. SHW (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds. 
5. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist.

Mass Gain 
Start with ABBH
Why?  Because I remember really liking it.  It is also the routine that got me doing DB Bench with 115# dumbbells for the first time.  Easy, straight-forward, and fun.  Plus, being on a hypertrophy-phase, it fits well.  Roman's Final Phase Fat Loss, or possibly Super Hero Workout (http://finalphasefatloss.com/shw/), will come after ABBH.


The above should bring me to around mid-June, barring any slip-ups or down time.  Then I can determine if I need to lean out more or not.