2014-09-14 Check in [208.75 @ 36.0] - Post-Iceland

Post-Iceland check in.

Not great, but not horrid.  Going for fat loss for a cycle

Meas.	#	Change
Mass	208.75	+1.75
Waist	36.0	+.375
Arm	16.75	--
Thigh	25.125	--
Calf	15.25	+.125

Day	Lift	Cardio	Yoga	Food
Sun
Sat
Sun
Mon
Tue
Wed
Thu
Fri

Fat Loss
Routine = FPFL
Diet = 200p + 200c + 50f per day.  Adjust down as necessary
After the six weeks, move on to Mass Gain

Mass Gain 
Start with ABBH
Why?  Because I remember really liking it.  It is also the routine that got me doing DB Bench with 115# dumbbells for the first time.  Easy, straight-forward, and fun.  Plus, being on a hypertrophy-phase, it fits well.  Roman's Final Phase Fat Loss, or possibly Super Hero Workout (http://finalphasefatloss.com/shw/), will come after ABBH.
Current thoughts

1. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
2. Thib's Superhero (6 weeks) - tighten up.  Goal:  either add a 3-6# and/or drop waist a bit while maintaining mass
3. SHW (12 weeks) - get waist down and add some better aesthetics.  Diet will depend upon starting point, but I will shoot for dropping inches while maintaining mass or increasing a few pounds. 
4. FPFL (6 weeks) - tighten up, including below-maintenance diet.  Goal:  10-12# drop.  Hopefully will end this phase at over 210# with a sub-34" waist.

Diet foundation:

• Carb cycling for ABBH
• Start with 
• lifting day = 200p + 200c + 50f
• off day = 200p + 100c + 100f
• Adjust to different ratios as needed