Saturday, November 15, 2014

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


Meas.#Change
Mass203.75-1.25
Waist35.50--
Arm16.625-.125
Thigh24.785-.125
Calf15.25--

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.

DayLiftCardioYogaOther
Satshelby 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. 

Saturday, November 8, 2014

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


Meas.#Change
Mass205.0-2.5
Waist35.50-.25
Arm16.75--
Thigh25.0--
Calf15.25--

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.

DayLiftCardioYogaOther
Sat1.1.1

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
Mon1.1.2

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. 

Saturday, November 1, 2014

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


Meas.#Change
Mass207.5+1.0
Waist35.75+.125
Arm16.75--
Thigh25.0--
Calf15.25--

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.

DayLiftCardioYogaOther
Satback

refeed + Youngs
Sunchest

medium
Mon


low
Tue


low + pie
Wed1/2 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.