| Meas. | # | Change |
|---|---|---|
| Mass | 205.75 | -.5 |
| Waist | 35.625 | -.25 |
| Arm | 16.875 | -- |
| Thigh | 25.125 | -- |
| Calf | 15.25 | -- |
Food
Went ok, even though I was pretty sedentary for a few days due to my back.
High: 200p + 250c + 50f (five @ 40/50/10)
Medium: 200p + 150c + 50f (three @ 40/50/10, two @ 40/0/10)
Low: 200p + 50c + 80f (one @ 40/50/0, four @ 40/0/20)
2 Med, 2 High, 3 Low
Weekly total: 1400p + 950c + 440f (.42/.28/.30)
| Day | Lift | Cardio | Yoga | Other |
|---|---|---|---|---|
| Sat | Shelby Chest | Treadmill: 17 min @ 4.0, 5.0 incline Bike 20 min, 4 miles | Energy | Medium + Indian |
| Sun | back | energy | medium | |
| Mon | SS bike: 25 min, 7.7 miles | low lumbar spine is buggered | ||
| Tue | high still buggered | |||
| Wed | low Oww day 3 | |||
| Thu | chest | medium | ||
| Fri | back | low | ||
Supplements
Creatine + 10g BCAAs peri-workout. 1 HotRox in morning
Routine
Shelby Lean
Cardio on non-lifting days
Routine plans
- Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting
- ABBH (6 weeks) - hypertrophy, including mass-gain diet. Goal: add 5-6#, with minimal waist gain. 36" is upper limit for waist.
- Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet. Goal: slightly smaller waist, possibly a bit of mass gain.
- Roman Superhero (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.
- 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.
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