2014-21-27 Roman 4 [205.5 @ 35.125] - TRT 3

Training under Roman, week 4
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	205.5	+.25
Waist	35.125	--
Arm	--
Thigh	--
Calf	--

Review
Both Monday & Wednesday (the days where I felt pretty good in the evenings), I had Geraniamo & brain candy.  So, will try BC on its own.  If it works, I will order more.
Thursday - Brain Candy seemed to do well.
Friday - so far so good

Low on energy all week, and had cookies.  Reverting to slightly higher intake and no snacking

Food Goals
Roman-prescribed (not enough food)
Lifting days:  159gP + 100gC + 79gF = 1747kCal
Non-Lifting days:  152gP + 30gC + 77gF = 1421kCal

Last week:
Lifting days:  150gP + 200gC + 60gF = 1940kCal
Non-Lifting days:  150gP + 100gC + 75gF = 1675kCal

This week:
Lifting days:  150gP + 160gC + 60gF = 1780kCal
Non-Lifting days:  150gP + 75gC + 75gF = 1575kCal

Difference
From Last Week:  -0gP -220gC -0gF = -880kCal
From Roman:  -35gP +360gC -65gF = +715kCal

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat				tired
Sun	bodyweight x2 bodyweight x2			ankles & arm hurt
Mon	upper 1/2			no strength or endurance feel good overall, however
Tue		treadmill - 45 minutes		not too bad.
Wed	lower			pretty decent in evening.
Thu		SS bike - 30 minutes
Fri	upper fail			feeling pretty good, but no strength/stability to lift

• Cardio
• HIIT
• Variable
• Treadmill @15
• Treadmill @15
• Rope @20
• Training
• Bodyweight
• lower
• upper
• upper

2014-12-20 Roman 3 [205.25 @ 35.125 & 9.85%] - TRT 2

Training under Roman, week 3
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	205.25	+1.75
Waist	35.125	-.25
Arm	--
Thigh	--
Calf	--

Bodyfat = 9.85%

Review
Monday - Finally made it through a whole session.  Yay more carbs
Wednesday - Fragged.  Blaming the weather.
Friday - Arm buggered again.  Stupid bicep

My mass increase is confusing.  But my waist still went down.  *shrug*

Food Goals
Roman-prescribed (not enough food)
Lifting days:  159gP + 100gC + 79gF = 1747kCal
Non-Lifting days:  152gP + 30gC + 77gF = 1421kCal

Until I hear differently:
Lifting days:  150gP + 200gC + 60gF = 1940kCal
Non-Lifting days:  150gP + 100gC + 75gF = 1675kCal

Weekly difference:  -35gP +580gC -49gF = +1595kCal

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat		SS Bike 8.3mi @ 30min
Sun	bodyweight x3			did not eat enough
Mon	lower
Tue		20 min rope 15 min treadmill
Wed	1/2 upper			Tired, no motivation
Thu	1/2 upper	Shelby HIIT		Not too bad
Fri	1/2 upper			Tired today. Arm hurt too much to continue

• Cardio
• HIIT
• Variable
• Treadmill @15
• Treadmill @15
• Rope @20
• Training
• Bodyweight
• lower
• upper
• upper

2014-12-13 Roman 2 [203.5 @ 35.375] - Start TRT

Training under Roman, week 2
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	203.5	-.75
Waist	35.375	-.25
Arm	--
Thigh	--
Calf	--

Review
Energy levels suck.  I can only exercise for about 30 minutes before I fall over.  If I push past that limit, I crash out/pass out.

Food Goals
Training = 159p + 100c + 79f
Non-Training = 152p + 30c + 77f

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat	Bodyweight x3
Sun	off			Chipotle, starbucks, cookies, lasagne
Mon	upper + 4 min rope			START TRT
Tue	1/2 lower			really hungry/crashing today no energy Had Plazma, no help
Wed	1/2 lower (make up)	15 min treadmill		Indian Not too bad today. Got a bit crashy in the evening prior to Indian
Thu	Upper - 2 sessions			Not too bad.
Fri				starving

2014-12-06 Roman 1 [204.25 @ 35.625]

Starting training under Roman (Beginning on Monday, because that is when I got stuff)
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	204.25	-1.5
Waist	35.625	-.375
Arm	16.5
Thigh	25.25
Calf	15.25

Review
Not too bad for the first week back.
Only five days of diet/exercise this week (started on Monday).
sandbagged my first couple of workouts as I needed to build my capacity back up.

Food Goals
Training = 159p + 100c + 79f
Non-Training = 152p + 30c + 77f

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat
Sun
Mon	Lower (~1/2)
Tue		15 min treadmill
Wed	upper (~2/3)
Thu		roman bike HIIT
Fri	upper	15 min treadmill