2012-12-30 Check In [214.25@37.375] off week & beer

Mass:  214.25 (+1.75)
Waist:  37.375 (+0.375)
Arm:  16.75 (+0.125)
Thigh:  25.5 (+0.125)
Calf:  15.375 (--)

My goal for the coming month:  do Roman sprints six days a week, lift three days a week, have a slightly reduced food intake (drop 50gC on high days, 20gF on medium, 25gF on low.  Two high days, one medium, four low), and use Burn and Green Tea extract.  This will come out to a drop of about 1600 kCal per week, and will be adding in cardio and stimulants.  Should work fairly well.

This past week I only lifted once, and did one intro sprint session.  Also, did not eat correctly, and had beer last night.  So the results are not surprising.

Next week (Jan 7-11) I will be in Clovis for work.  If I schedule things correctly, I will be able to do my sprints every morning, and I should be able to get my lifting session in on Wednesday.  I will just have to lift Sunday, Wednesday, and Saturday that week.  Diet will be more difficult, but I will do my best.

On the 30th, I will be getting shoulder surgery.  Which will hopefully fix my right arm so I can use it again.  Rehab will be a pain in the ass, but it is necessary.  Post-surgery, my routine might shift.  We shall see.

2012-12-23 Check in [212.5 @ 37.0] - Ate out twice

Mass:  212.5 (--)
Waist:  37.0 (--)
Arm:  16.625 (--)
Thigh:  25.25 (--)
Calf:  15.375  (--)

No change this week at all.  Ate out twice (Famous Daves & Camachos), and had a cinnamon roll from Perkins.  
Due to weather and weirdness, my lifting schedule & diet schedule was out of whack as well.

This week Aster will be here several days, which will negatively impact exercise & diet, but I will do my best.  
The week of January 7th, I will be in CA, which will also screw with my results.  
Thus, the plan until at least the end of January is more "blast" mode.  

I will  be attempting to get in at least three cardio sessions a week, on top of lifting.
I will also return to "carbs on workout days", rather than the offset experiment.

2012-12-16 Check in [212.5 @ 37.0]

Mass:  212.5 (-2.25) 214.00 (-0.75)
Waist:  37.0 (-0.25) 37.125 (-0.125)
Arm:  16.625 (-0.125) 16.75 (--)
Thigh:  (25.25 (-0.125) 25.375 (--)
Calf:  15.375 (-0.125) 15.5 (--)

[edit] Weighed in again on Sunday.  What a difference one day makes.  1.5# and a solid loss on my waist (the -0.125 drop recorded Saturday was iffy)

So, not much change this week.  Experiment starting today (Saturday/Squat day):  Same amount of food, but offset by one day.  Only other difference - I will still be consuming Surge post-workout.  So I will have 50g of carbs on some of my "Low" days (although I will not have those 50g on my back-feed days)

Previously:
Sat / Squat / High Carb
Sun / Vert / Medium
Mon / off / low
Tues / leg press / high
Wed / off / low
Thurs / horiz / med
Fri / off / low

Now:

Sat / Squat / Low
Sun / Vert / High
Mon / off / Med
Tues / leg press / Low
Wed / off / High
Thurs / horiz / Low
Fri / off / Med

Theory - carbs the day after I lift.  
Reasons:  1) I get hungry the day after I lift; 2) lifting on low-carb days might help burn more fat
If this doesn't work, I will add in cardio

2012-12-09 Check In [214.75 @ 37.25] - 3 meals out

Mass:  214.75 (+3.25)
Waist:  37.25 (-0.125)
Arm:  16.75 (--)
Thigh:  25.3756 (+0.375)
Calf:  15.5 (+0.125)

This week was not diet-compliant.
Wednesday - Youngs & dessert from Perkins
Thursday - Subway
Saturday - Coopersmith

So the fact that my waist is stable is a good thing.
Remember - I did zero cardio this week.  So if I can actually stick to my diet this coming week, I should have really good results

2012-12-02 Check In [211.5 @ 37.375] - post-low carb week

Mass:  211.5 (-4.25)
Waist:  37.375 (-0.375)
Arm:  16.75 (--)
Thigh:  25.0 (-0.375)
Calf:  15.375 (--)

So, break-in low-carb week & lifting dial-in is over.  The mass drop is about what I expected.  Normally on a low-carb week I would drop a bit more, but this week had quite a bit of non-compliance.

• Wednesday - lunch at Noodles & Co
• Thursday - lunch at Famous Dave's
• Friday - Catered lunch at office

So, considering the above, I am not displeased.  I believe the minimal waist reduction is partially due to being a bit grumbly-tumbly this morning.  The thigh reduction is odd, but I think last week's measurement was a bit erroneous.

This week I begin the actual carb-cycling part of the carb-cycling diet.  I have no idea what kind of progress I will make, but we shall see.  So long as I don't gain any mass/waist size and my energy levels are good, I will call that a win.

Basic plan:

• Sun - Med
• Mon - High
• Tues - Low
• Wed - Med
• Thurs - Low
• Fri - High
• Sat -Low

Meal macros (in order):  P+F+C

• High:  40+0+0 | 40+0+50 | 40+0+50 | 40+0+50 | Surge  | 40+0+100
• Med:  40+10+0 | 40+20+0 | 40+20+0 | 40+0+50 | Surge  | 40+0+50
• Low:   40+20+0 | 40+20+0 | 40+20+0 | 40+20+0 | 40+20+0 | 40+0+0 |

Also - no cardio this week.  I want to see what the diet + lifting alone will do