The Kilt Guy: May 2015

Friday, May 22, 2015

2015-05-22 [210.25 @ 36.5] Be Less Fat 4

Be Less Fat
2015-04-27
M: 213.0
W: 37.0
A: 16.625
T: 25.50
C: 15.375

Meas.	#	Change
Mass	210.25	--
Waist	36.5	+.125
Arm	16.75	--
Thigh	25.25	--
Calf	15.375	--

Lean Gains
* Pretty much no cardio, not enough lifting. Just wimped out this week.

Supplements
Morning:
Pre-workout
Creatine
BCAAs

1 HotRox mid-day

Food Goals

Type	Protein	Carb	Fat
Training	200	350	50
Non-Training	200	50	80

Shelby Low Volume

Day	Food Intake	Lift	Cardio	Other
Sat	200/350/50	pull
Sun	200/50+/80		jump rope. 8 @ 45/35	Had pie
Mon	200/350/50
Tue	200/50/80	TB squat only
Wed	200/350/50	Push + Box Squats
Thu	200/50/80	pull
Fri

Saturday, May 16, 2015

2015-05-16 [210.25 @ 36.375] - Be Less Fat 3

Be Less Fat
2015-04-27
M: 213.0
W: 37.0
A: 16.625
T: 25.50
C: 15.375

Meas.	#	Change
Mass	210.25	-1.75
Waist	36.375	-.25
Arm	16.75	--
Thigh	25.25	--
Calf	15.375	--

Lean Gains
No crisps!

had to switch exercises for training when I hit cycle 3. Just could not move things.
Overall, not too bad. Only one interval session with two SS bike, but progress was ok.
So far, down 2.75# & .625". Acceptable. Now to see how I do over the next 4-6 weeks. Hopefully at least another inch off my waist. It would be nice to hit 35" again prior to training/diet chaos

Supplements
Morning:
Pre-workout
Creatine
BCAAs

1 HotRox mid-day

Food Goals

Type	Protein	Carb	Fat
Training	200	350	50
Non-Training	200	50	80

Shelby Low Volume

Day	Food Intake	Lift	Cardio	Other
Sat	Youngs	push
Sun	200/350/50	pull
Mon	200/50/80		jump rope: 15 @ 40/30
Tue	200/350/50	legs
Wed	200/50/80		bike SS. 30 min @ 9
Thu	185/310/40			tried to lift. Failed
Fri	200/50/80	push v2	bike SS. 22 min @ 9

Saturday, May 9, 2015

2015-05-09 [212.0 @ 36.675] Be Less Fat 2

Be Less Fat
2015-04-27
M: 213.0
W: 37.0
A: 16.625
T: 25.50
C: 15.375

Meas.	#	Change
Mass	212.0	+1.25
Waist	36.675	-.125
Arm	16.75	--
Thigh	25.25	--
Calf	15.375	--

Lean Gains
**Going to try a Shelby Low Volume routine (similar to the original Wendi plan), just to see if I can actually make it through some training sessions

Adding in carbs on lifting days. Hopefully will not be quite so tired.
Blaming the mass gain & minimal waist change on two things:
1) adding in carbs & regaining water weight
2) snacking on crisps at meals too much.

Saturday - Hiked at Coyote Ridge. 90 minutes total. Saw some snakes. Was nice.
Sunday - no training, ate dinner at Macaroni Grill. Meh.
No running, due to continual rain

Supplements
Morning:
Pre-workout
Creatine
BCAAs

Food Goals

Type	Protein	Carb	Fat
Training	200	350	50
Non-Training	200	50	80

Shelby Low Volume

Day	Food Intake	Lift	Cardio	Other
Sat	150/150/35		hike @ coyote ridge, 90 minutes
Sun				italian for dinner
Mon	175/350/45	push
Tue	200/275/40	pull
Wed	175/45/65		bike @ 10: 15 x15/45
Thu	180/300/25	legs
Fri	200/50/80		20 min bike SS

Saturday, May 2, 2015

2015-05-02 [210.75 @ 36.75] Be Less Fat 1

Be Less Fat
2015-04-27
M: 213.0
W: 37.0
A: 16.625
T: 25.50
C: 15.375

Meas.	#	Change
Mass	210.75	-2.25
Waist	36.75	-.25
Arm	16.75	--
Thigh	25.25	--
Calf	15.375	--

Lean Gains
Starting on a Monday. Low-carb break in week.
Non-Training macros each day
Did decently on food.
Workouts sucked. Was exhausted/sleepy all week.

Supplements
Morning:
Pre-workout
Creatine
BCAAs

Food Goals

Type	Protein	Carb	Fat
Training	200	350	50
Non-Training	200	50	80

WM Be Less Fat

Day	Food Intake	Lift	Cardio	Other
Sat	free
Sun	free
Mon	200/50/80		30 min treadmill
Tue	200/65/80	1/2 squat		exhausted
Wed	200/50/80		jump rope. 16 @ 30/30	exhausted
Thu	200/55/80	bench only		exhausted
Fri	200/65/80	OHP+pulldown	Jump rope. 12 @ 35/30