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

Meas.	#	Change
Mass	203.75	-1.25
Waist	35.50	--
Arm	16.625	-.125
Thigh	24.785	-.125
Calf	15.25	--

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.

Day	Lift	Cardio	Yoga	Other
Sat		shelby 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.