2015-10-31 [200.25 @ 34.75] - 4 short lifting + start running

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.25	-1.25
Waist	34.75	-0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Lifting was short (~20 minutes), but I go through it.
Starting running to train for Spartan race (April in Charlotte).  Plan is to jog and do Roman sprints.  Not quite sure how I will break them up.

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	190	200	60	2100	201.50	none	intentional overfeed
Sunday	200	240	30	2030	200.75	Super pull 2x
Monday	190	250	35	2075	200.50	Super push 2x	pizza to end the day
Tuesday	185	150	90	2150	201.50	25 min Bike SS	over ate
Wednesday	190	240	35	2035	201.25	jog:  0.5m @ 6.6 Super pull 2x
Thursday	185	240	40	2060	200.75	super push 2x jog:  0.5m @ 6.6
Friday	195	80	70	1730	200.75	Roman sprint 1-1

2015-10-24 [201.5 @ 34.875] - Barely any exercise

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	201.5	-0.75
Waist	34.875	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview

• Pretty much no training.  Only one full lifting session and one 45 minute Bike SS

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	175	245	40	2040	202.25	dead: 6x3	no drive for deads.
Sunday	175	250	35	2015	200.50	countdown: TB deads	Dropped 8x3, now doing 54321
Monday	100	50	45	1005	200.50	none	Olive Garden
Tuesday	180	125	65	1805	201.25	eh	only got through 5x5 bench
Wednesday	200	100	70	1830	200.75	45 min bike SS
Thursday	200	100	70	1830	0.00	none	Did not weigh in
Friday	200	110	70	1870	200.25	eh again	bench, only 2 sets of squat/pullups

2015-10-17 [202.25 @ 34.875] - 3 lift, 2 cardio, 1 cheat

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	202.25	-2.0
Waist	34.875	-0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Indian buffet on Friday.
missed 2 cardio sessions.

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	200	210	75	2315	204.25	deadlifts 8x3 6,8,12
Sunday	185	130	65	1845	202.75	bike: 10x 20/40 McGill
Monday	190	245	65	2325	202.75	squat 8x3	did not do 6,8,12 - no energy in evening
Tuesday	200	120	70	1910	202.00	6,8,12	Make up 6,8,12 session
Wednesday	190	240	70	2350	0.00	bench 8x3 6,8,12	Did not weigh today
Thursday	200	130	70	1950	202.75	jump rope: 10 x70/30	no abs
Friday				0	203.00		2 meals: Indian buffet & fried rice

2015-10-10 [204.25 @ 35.0] - 2 lifting/3 cardio: Friday Cheat

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	204.25	+2.25
Waist	35.0	-0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Missed a lifting and a cardio session.
Cheated a little on Monday, over ate on Wednesday & Thursday, cheated a lot on Friday (Del Taco, outback, Cider).
Results not too bad, considering.

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	200	100	70	1830	202.00	walks:  ~8 miles total
Sunday	195	240	70	2370	201.00	8x3/4x6	only 1/2 workout.
Monday	200	125	60	1840	201.50	rope: 7x 60/30, cable crunch	Candy & kettle corn at night
Tuesday	190	240	70	2350	201.75	3s 6,8,12
Wednesday	200	200	70	2230	201.75	none	pizza
Thursday	190	275	70	2490	202.50	walks:  ~8 miles total	way overfed at night
Friday	90	5	50	830	202.25

2015-10-03 [202.0 @ 35.125] Added in Cardio

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	202.0	-1.5
Waist	35.125	-0.25
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Added in some cardio.  Nothing major, just some 10 minute sessions (1 bike SS, 1 bike sprint, 2 jump rope).

Overall velocity of progress sucks.  14 weeks, down 10.5# and 2".

Supplements
Morning:
  200mg caffeine
  Creatine
1x Plazma for workouts

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	70	0	45	685	203.50	fasted: 10 min bike [hr 120+]	Cheat a lot.  Indian, BJs, Culvers
Sunday	190	240	70	2350	202.50	SBD 5rm
Monday	195	225	70	2310	202.50	1.  back 2.  chest + abs
Tuesday	140	100	70	1590	202.50	1.  fasted: 10 min bike SS 2.  10 min rope (60/30) + tri/bi/delt	only one motion each for arms
Wednesday	190	240	70	2350	204.25	1.  quads & calves 2.  calves B & hams	only 2 RDL sets. Mid-back fatigue
Thursday	185	100	70	1770	204.00
Friday	195	150	50	1830	202.75	1.  SBD x5 2.  rope:  6 sets (60/30)	No energy for Deads, will try later?