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
Mass210.25--
Waist36.5+.125
Arm16.75--
Thigh25.25--
Calf15.375--

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
TypeProteinCarbFat
Training20035050
Non-Training2005080
  • Shelby Low Volume
    DayFood IntakeLiftCardioOther
    Sat200/350/50pull

    Sun200/50+/80
    jump rope.  8 @ 45/35Had pie
    Mon200/350/50


    Tue200/50/80TB squat only

    Wed200/350/50Push + Box Squats

    Thu200/50/80pull

    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
    Mass210.25-1.75
    Waist36.375-.25
    Arm16.75--
    Thigh25.25--
    Calf15.375--

    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
    TypeProteinCarbFat
    Training20035050
    Non-Training2005080
    • Shelby Low Volume
      DayFood IntakeLiftCardioOther
      SatYoungspush

      Sun200/350/50pull

      Mon200/50/80
      jump rope: 15 @ 40/30
      Tue200/350/50legs

      Wed200/50/80
      bike SS.  30 min @ 9
      Thu185/310/40

      tried to lift.  Failed
      Fri200/50/80push v2bike 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
      Mass212.0+1.25
      Waist36.675-.125
      Arm16.75--
      Thigh25.25--
      Calf15.375--

      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
      TypeProteinCarbFat
      Training20035050
      Non-Training2005080
      • Shelby Low Volume
        DayFood IntakeLiftCardioOther
        Sat150/150/35
        hike @ coyote ridge, 90  minutes
        Sun


        italian for dinner
        Mon175/350/45push

        Tue200/275/40pull

        Wed175/45/65
        bike @ 10:  15 x15/45
        Thu180/300/25legs

        Fri200/50/80
        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
        Mass210.75-2.25
        Waist36.75-.25
        Arm16.75--
        Thigh25.25--
        Calf15.375--

        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
        TypeProteinCarbFat
        Training20035050
        Non-Training2005080
        • WM Be Less Fat
          DayFood IntakeLiftCardioOther
          Satfree


          Sunfree


          Mon200/50/80
          30 min treadmill
          Tue200/65/801/2 squat
          exhausted
          Wed200/50/80
          jump rope.  16 @ 30/30exhausted
          Thu200/55/80bench only
          exhausted
          Fri200/65/80OHP+pulldownJump rope.  12 @ 35/30