| 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
- FPFL (6 weeks) - tighten up, including below-maintenance diet. Goal: get waist below 35"
- ABBH (6 weeks) - hypertrophy, including mass-gain diet. Goal: add 5-6#, with minimal waist gain. 36" is upper limit for waist.
- Thib's Superhero (6 weeks) - tighten up. Goal: either add 3-6# and/or drop waist a bit while maintaining mass
- 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.
- 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.
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.
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