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

Meas.	#	Change
Mass	207.5	+1.0
Waist	35.75	+.125
Arm	16.75	--
Thigh	25.0	--
Calf	15.25	--

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.

Day	Lift	Cardio	Yoga	Other
Sat	back			refeed + Youngs
Sun	chest			medium
Mon				low
Tue				low + pie
Wed	1/2 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.