2016-10-30 [206.75 @ 35.875]

Meas.	Start	Week	Week Change	Total Change
Mass	206.25	206.75	+.25	+.5
Waist	36.125	35.875	-.125	-.25
Arm	--	--	--	--
Thigh (upper coil)	--	--	--	--
Calf	--	--	--	--

Overview
Two weeks in a row where I have dropped 1/8" and gained 1/4#.  I like it

Goals
1.  Smaller waist (it is too large for comfort)
2.  Get stronger

Routine
Lifting:  3 day conjugate style (Mon/Wed/Fri)
~20 minutes SS bike 2-3 days/week

2016-10-16 [206.25 @ 36.125]

Restarting again.  Mid-August through September sucked.  Illness, injury, DragonCon, parents, etc.  Then work took off in early October

Meas.	Star	Week	Week Change	Total Change
Mass	206.25	206.25	--	--
Waist	36.125	36.125	--	--
Arm	--	--	--	--
Thigh (upper coil)	--	--	--	--
Calf	--	--	--	--

Overview
Restarting macro tracking & training routine.
Only tracking mass & waist for now.

Goals
1.  Smaller waist (it is too large for comfort)
2.  Get stronger

Routine
Lifting:  3 day conjugate style (Mon/Wed/Fri)
CrossFit:  2 day (Tue/Thu)

All training will be first thing in the morning (~6am or so), as job/office prevents afternoon sessions.

2016-09-25 [201.5 @ 35.375] - GAP

Restarting completely.  Mid-August through September sucked.  Illness, injury, DragonCon, parents, etc.

Meas.	Star	Week	Week Change	Total Change
Mass	201.5	201.5	--	--
Waist	35.375	33.375	--	--
Arm	16.625	16.625	--	--
Thigh (upper coil)	24.0	24.0	--	--
Calf	15.375	15.375	--	--

Overview
Current issues:  I cannot make it through a lifting or CrossFit session
Starting CrossFit.  Will run through October (5 weeks), and then will reassess if I like it or not.

Goals
1.  Hopefully shrink waist a bit
2.  Improve conditioning (get through full lifting & crossfit sessions)

Routine
Lifting:  Waterbury TBT
CrossFit:  2-3 days/week (Tue/Thu/Sat?)

2016-08-14 [202.0 @ 34.625]

Bulk ended on June 12:  Total gain = 16.25#, 1.375" waist, 0.625" arm, 0.625" thigh, 0.125" calf
Cycle ended on July 3

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	202.0	+.5	-10.5
Waist	34.375 / 35.75	34.625	--	-1.125
Arm	16.375 / 17.0	16.75	--	-.25
Thigh	23.25 / 23.875	23.25	--	-.375
Calf	15.25 / 15.375	15.0	-.25	-.375

Overview
Diet sucked.  Just restarted on Friday.

2016-08-08 [201.5 @ 34.625] - Barely recovered

Bulk ended on June 12:  Total gain = 16.25#, 1.375" waist, 0.625" arm, 0.625" thigh, 0.125" calf
Cycle ended on July 3

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	201.5	-1.5	-11.0
Waist	34.375 / 35.75	34.675	-.375	-1.125
Arm	16.375 / 17.0	16.75	--	-.25
Thigh	23.25 / 23.875	23.25	--	-.375
Calf	15.25 / 15.375	15.25	-.125	-.125

Overview
Barely recovered from illness & injury (still snotty & ankle is not 100%)
Wendi's parents were here for a few days
Training has been pathetic

2016-07-31 [203.5 @ 35.0] - Sick & Hurt

Bulk ended on June 12:  Total gain = 16.25#, 1.375" waist, 0.625" arm, 0.625" thigh, 0.125" calf
Cycle ended on July 3

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	203.0	+.5	-9.5
Waist	34.375 / 35.75	35.0	+.5	-.75
Arm	16.375 / 17.0	16.75	--	-.25
Thigh	23.25 / 23.875	23.375	--	-.5
Calf	15.25 / 15.375	15.375	--	--

Overview
Still dealing with clavicle issues
Sick for several days
Rolled ankle badly
Overall, a shit week.

Also, no diet, ate like crap, etc.

2016-07-24 [202.5 @ 34.5]

Bulk ended on June 12:  Total gain = 16.25#, 1.375" waist, 0.625" arm, 0.625" thigh, 0.125" calf
Cycle ended on July 3

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	202.5	-??	-10.0
Waist	34.375 / 35.75	34.5	-??	-1.25
Arm	16.375 / 17.0	16.75	-??	-.25
Thigh	23.25 / 23.875	23.375	-??	-.5
Calf	15.25 / 15.375	15.375	-??	--

Overview
Neglected to record previous week.
Clavicle issues prevented serious lifting.

2016-07-10 [207.25 @ 35.125] - cut week 4

Bulk ended on June 12:  Total gain = 16.25#, 1.375" waist, 0.625" arm, 0.625" thigh, 0.125" calf
Cycle ended on July 3

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	207.25	-3.75	-5.25
Waist	34.375 / 35.75	35.125	-.25	-.625
Arm	16.375 / 17.0	17.0	--	--
Thigh	23.25 / 23.875	23.875	-.125	--
Calf	15.25 / 15.375	15.375	--	--

Overview
Nolva @ 40mg
Stayed mostly on target macro-wise, but not precise (especially in evenings).
Lifting was decent, until my clavicle was re-injured.  Missed 1.5 lifting sessions.
Mass loss was more than expected.  But the average for the past four weeks is about 1.25# (5.25# over four weeks), so that is ok.

Next week

• Continue macros. 
• Do some cardio until my clavicle calms down
• Hiking on Sunday with Rikah

Template/Plan

• Macros based on Hyght recommendations
• Sun:  300/330/20
• Mon: 300/200/40
• Tue: 300/330/20
• Wed: 300/200/40
• Thu:300/330/20
• Fri: 300/200/40
• Sat:  300/75/50
• Lifting:  still 6-day PPL (because I like it)
• Increased density as needed
• Cardio as needed
• Run this for 8 weeks or until satisfied

2016-07-16 [204.75 @ 34.75] Cut week 5

Bulk ended on June 12:  Total gain = 16.25#, 1.375" waist, 0.625" arm, 0.625" thigh, 0.125" calf
Cycle ended on July 3

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	204.75	-2.5	-7.75
Waist	34.375 / 35.75	34.75	-.375	-1.0
Arm	16.375 / 17.0	16.875	-.125	-.125
Thigh	23.25 / 23.875	23.5	-.375	-.375
Calf	15.25 / 15.375	15.375	--	--

Overview
Nolva @ 40mg

Too much mass lost, and that is considering there was a Romas meal the night before the weigh-in.

Stayed mostly on target macro-wise, but not precise
Only 2.5 lifting sessions
Lots of cardio, albeit inadvertent. - PokemonGo added a lot of walking, had an impromptu run with the dogs, 9 mile hike on Sunday

Next week

• Increase Macros a bit
• Try to lift more

Template/Plan

• Macros based on Hyght recommendations
• Lifting:  still 6-day PPL (because I like it)
• Increased density as needed
• Cardio as needed
• Run this for 8 weeks or until satisfied

2016-07-03 [211.0 @ 35.375] Cycle 10 / Begin CUT (macro plan inside)

Cycle:  500mg/week (28.0u/day)

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	211.0	+1.5	-1.5
Waist	34.375 / 35.75	35.375	-.125	-.375
Arm	16.375 / 17.0	17.0	+.125	--
Thigh	23.25 / 23.875	24.0	--	+.125
Calf	15.25 / 15.375	15.375	--	--

Overview
Early in the week did well.  Lots of visitors.
Saturday evening had Beau Jo's & beer.

Next week

• Begin serious cut. 
• Hiking on Sunday with Rikah

Template/Plan

• Macros based on Hyght recommendations
• Sun:  300/330/20
• Mon: 300/200/40
• Tue: 300/330/20
• Wed: 300/200/40
• Thu:300/330/20
• Fri: 300/200/40
• Sat:  300/75/50
• Lifting:  still 6-day PPL (because I like it)
• Increased density as needed
• Cardio as needed
• Run this for 8 weeks or until satisfied

2016-06-25 [209.5 @ 35.5] Cycle 9

Cycle:  500mg/week (28.0u/day)

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	209.5	-.75	-3.0
Waist	34.375 / 35.75	35.5	-.25	-.25
Arm	16.375 / 17.0	16.875	-.125	-.125
Thigh	23.25 / 23.875	24.0	-.125	--
Calf	15.25 / 15.375	15.375	--	--

Overview
Early in the week did well.  Had a beer mid-week, which sent me back a bit.
Then Saturday was the BeerFest.
And I did not train at all on Friday or Saturday.
So, yeah.  Not so much with the progress.

Plans for next week

• Lift, stay on diet, etc.

2016-06-19 [210.25 @ 35.5] Cycle 8

Cycle:  500mg/week (28.0u/day)

Meas.	Start/End Bulk	Week	Week Change	Total Change
Mass	196.25 / 212.5	210.25	-2.25	-2.25
Waist	34.375 / 35.75	35.75	-.25	-.25
Arm	16.375 / 17.0	17.0	--	--
Thigh	23.25 / 23.875	24.0	+.125	+.125
Calf	15.25 / 15.375	15.375	--	--

Overview
Went to a 6-day PPL split
Not too bad

Plans for next week

• continue

2016-06-12 [212.5 @ 35.75] Cycle 7

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	212.5	+2.0	+16.25
Waist	34.375	35.75	+0.175	+1.375
Arm	16.375	17.0	--	+0.625
Thigh	23.25	23.875	--	+0.625
Calf	15.25	15.375	--	--

Overview
Went to a 6-day PPL split

Plans for next week

• Try the whole "stay on target" concept.  
• Maybe do some cardio

Issues

• Diet was meh

2016-06-05 [210.5 @ 35.625] Cycle 6 - skipped week due to ND

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	210.5	+1.5	+13.25
Waist	34.375	35.625	+0.375	+1.25
Arm	16.375	17.0	+0.125	+0.625
Thigh	23.25	23.875	+-0.125	+0.625
Calf	15.25	15.375	--	--

Overview
Was in ND for a week, and the week of the return there was no diet and lacking workouts.  Generally:  sucked

Plans for next week

• Due to unacceptable waist vs mass gain, I will be tracking macros more accurately, and lowering intake a bit.

Issues

• Everything

2016-05-22 [209.0 @ 35.25] Cycle 4

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	209.0	+1.75	+12.75
Waist	34.375	35.25	+0.25	+0.875
Arm	16.375	16.875	+0.125	+0.5
Thigh	23.25	24.0	+0.25	+0.75
Calf	15.25	15.375	--	+0.125

Overview
Diet sucked, due to visitors and lack of pre-cooked food.  Training went ok, although I did not go as hard as I should have.  No cardio.

Plans for next week

• Attempt to stay on point with macros.
• Thursday - Tuesday will be in ND, so diet & training will be wonky

Issues

• Diet sucked

2016-05-15 [207.25 @ 35.0] - Cycle 3

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	207.25	+5.75	+11.0
Waist	34.375	35.0	+0.375	+0.625
Arm	16.375	16.75	+0.125	+0.375
Thigh	23.25	23.75	+0.375	+0.5
Calf	15.25	15.375	+0.25	+0.125

Overview
Training sucked.  Every session was a struggle, and I did not finish everything.
Pretty crashed out most of the week as well.
No idea how I gained 5.75# in one week.  However, the waist gain is consistent with a 15# per inch ratio.  Total gain is actually over 17#/inch.  So that is not bad..

Plans for next week

• Change training.  Same template, new exercises.
• Slightly lower calories.  Three types of days, rather than two [Low = cardio, Mid = Back & shoulders, High = chest & legs]
• Low (Sun, Wed, Sat):  300/100/125 (-5f)
• Mid (Tue, Thu): 275/400/60 (-25p/-100c/-15f)
• High (Mon, Fri): 275/500/75 (-25p)
• Total change:  -100p/-200c/-45f = -1605kCal

Issues

• Did not finish my lifting sessions
• Did not do cardio/abs
• Constantly fragged

2016-05-08 [201.5 @ 34.625] Cycle 2

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	201.5	+1.5	+5.25
Waist	34.375	34.625	--	+0.25
Arm	16.375	16.625	+0.125	+0.25
Thigh	23.25	23.375	--	--
Calf	15.25	15.125	-0.125	-0.125

Overview
Not bad this week. Was hungry a bit, so I am going to slightly increase my food.  Yes, yes, I know, a 1.5# gain is just about perfect.  But damn it, I don't want to be hungry until I start cutting again!

Training went well, got more volume and/or weight on each day compared to previous week.  Part of that is likely due to splitting my workouts in half.

Food-wise, I mostly stayed on track this week.  Saturday I had Romas for my last meal, and I also had a few brownie bites throughout the week.  But I was about 95% in compliance with macro counts.

Plans for next week

• Slightly increase food (add 100g Carbs on lifting days)
• Try to increase weight for training.  Possibly add a drop set for first session & Costas set for second session lifts

Issues

• Missed 1 Ab-Burn session (Wednesday)

2016-05-01 [200.0 @ 34.625] - Cycle 1

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	200.0	+3.75	+3.75
Waist	34.375	34.625	+0.25	+0.25
Arm	16.375	16.50	+0.125	+0.125
Thigh	23.25	23.375	+0.125	+0.125
Calf	15.25	15.25	--	--

So far, so good.  I was not expecting/planning on gaining so much, but I am going to put part of it down to initial bloat, as well as Week 0 being an odd reading (much lower than anticipated).  Granted, a 0.25" waist gain is not thrilling, but with 3.75#, that comes out to 15# for an inch gain.  And as I tend to lose about 5# per inch when cutting, I am ok with it.  --No, I am not expecting to maintain everything when cutting, but I'll take it for now.

This week, the plan is to keep food at the same level [training = 300/400/75; off = 300/100/125], but try to space it out better.  I have not been eating enough early in the day, especially on training days.  I will also be splitting my sessions in two: half in the morning, half in the evening.  This should hopefully give me more energy and let me train harder.

Issues

• Did not do abs/calves on back day (Tuesday)
• Only got about 2/3 through leg workout (Friday)
• Missed 1 Ab-Burn session (Saturday), 

2016-04-24 [196.25 @ 34.375] - RESTART + cycle

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	196.25	n/a	n/a
Waist	34.375	34.375	n/a	n/a
Arm	16.375	16.375	n/a	n/a
Thigh	23.25	23.25	n/a	n/a
Calf	15.25	15.25	n/a	n/a

Restarting training, and doing a cycle.  Also weighing in on Sundays now.
Goal:  ~1.5#/week gain.  Why so much?  Test boost means I should be able to gain ~1#/week of lean mass.  Here's hoping.  But based upon waist measurement I will gauge my fat gain.

• Planned training:  Hyght 4-day split, lifting MTTF, with some Thib Ab-Burn on Wed & Sat.  Also adding Hyght Pushup routine.
• Planned diet:  Carb/calorie cycling.  Starting a bit lower than "bulk", and ramping up as needed

2016-04-02 [ @ ] [] - Norovirus end of the week

Mass Gain
2016-03-26
  M: 198.0
  W: 34.625

Meas.	#	Change
Mass	198.0	-0.75
Waist	34.625	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Starting pre-cycle ramp calorie ramp up.
Switched from TBT to Trink Chest Spec routine.  I was starting to have issues with TBT.  No drive, no energy, no focus.  Thus, time to switch things up.

Current plan:  Find the "sweet spot" of macros where I am gaining about 0.5#/week, with minimal if any waist gain.  After moving house, start cycling and increase calories/macros as much as possible while keeping waist gain down.

Upper limit for waist:  35.5".  If I hit that, then either lower calories to maintenance or do a quick cut.

Intake	Protein	Carb	Fat	kCal	Mass	Waist		Training	notes
Saturday	200	70	80	1800	198.00	34.625	Sat
Sunday	130	200	20	1500	196.75		Sun	Max squat, bench	KFC: 2 thigh, 2 wing, 2 biscuits
Monday	200	300	50	2450			Mon	chest spec 1a
Tuesday	200	70	80	1800			Tue	30 min SS	Village Inn
Wednesday	200	300	50	2450			Wed	chest spec 1c
Thursday	50	5	25	445			Thu	sheby x15	Youngs
Friday	160	250	25	1865	199.00		Fri	chest spec 1d

2016-03-26 [198.0 @ 34.625] (2.5L + 2C) 2.5 cheat days

Pre-Mass Cut
2016-03-05
  M: 198.75
  W: 34.5

Meas.	#	Change
Mass	198.0	-0.75
Waist	34.625	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Diet:  Wednesday & Thursday we were without power, and food was "whatever can be consumed without cooking".  Friday I had a Matador burrito bowl, because there was still a lack of food in the house
Training:  Sunday I has no drive, so just maxed on deads (435) and bench (235).  Friday I only got through about 60% of my workout, mostly due to time.  Also only did two cardio sessions, due to aforementioned power issues.

Intake	Protein	Carb	Fat	kCal	Mass	Waist		Training	notes
Saturday	185	175	90	2250	198.75	34.625	Sat	none	pizza, but tracked macros
Sunday	175	200	60	2040	198.50		Sun	heavy deads & bench	no energy, just middling strength
Monday	200	110	70	1870	197.25		Mon	none
Tuesday	210	200	30	1910	198.00		Tue	am: cardio pm: 4x8
Wednesday				0			Wed	none	No power
Thursday				0			Thu	none	No power
Friday	85	65	30	870			Fri	am: cardio pm: 4x15	burrito dinner, did not finish workout

2016-03-19 [198.75 @ 34.625] (3L + 2C) - 1 cheat

Pre-Mass Cut
2016-03-05
  M: 198.75
  W: 34.5

Meas.	#	Change
Mass	198.75	-1.25
Waist	34.625	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Hurt my QL on Saturday, was laid up on Sunday & Monday.
Only one cheat meal - Pizza on Friday night
Decent training sessions otherwise.

Intake Protein Carb Fat kCal Mass Waist Training notes Saturday 150 150 75 1875 200.00 34.625 Sat lift: 3x5 Sunday 150 250 50 2050 Sun none hurt from yesterday, napped a lot Monday 155 150 40 1580 199.00 Mon none Tuesday 190 150 65 1945 Tue cardio: shelby Wednesday 200 125 80 2020 198.00 Wed lift: 3x8 Thursday 175 130 65 1805 Thu none Friday 80 50 25 745 Fri am: cardio pm: lift 3x15 pizza