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.