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