| 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
- Thib's Superhero (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.
- 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.
- 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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