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