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