2014-09-20 Check in [206.75 @ 35.75] - No lifting

Meas.	#	Change
Mass	206.75	-2.0
Waist	35.75	-.25
Arm	16.75	--
Thigh	25.125	--
Calf	15.125	-.125

No formal exercise this week.  Zero energy.  Tried FPFL twice, and crashed hard both times (did not even make it 1/2 way through a session).

Hmmm.  Not bad considering I did not lift or do cardio.

Food
200p + 200c + 50f

Day	Lift	Cardio	Yoga	Other
Sun			energy	hay slinging
Mon			energy
Tue
Wed
Thu
Fri				hay slinging

Fat Loss
Routine = FPFL
After the six weeks, move on to Mass Gain.
Goal:  Drop waist below 35"

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.

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.

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.

Diet foundation:

• Carb cycling for ABBH
• Start with 
• lifting day = 200p + 200c + 50f
• off day = 200p + 100c + 100f
• Adjust to different ratios as needed