2014-11-15 check in [203.75 @ 35.5] - Cardio only, carbs in evening

Meas.	#	Change
Mass	203.75	-1.25
Waist	35.50	--
Arm	16.625	-.125
Thigh	24.785	-.125
Calf	15.25	--

Review
Cardio, with some carbs.  Overall was not too bad.  The mass loss is surprising, but the waist stability is not happy making.  Ah well.

Food
eating carbs once a day.

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning, 1 in afternoon if needed.
PowerDrive if needed

Routine
Cannot lift, due to clavicle.
So, alternate HIIT bike sprints with LISS.  Maybe some leg extensions/curls.

Day	Lift	Cardio	Yoga	Other
Sat		shelby sprint		carb night, due to clavicle
Sun		treadmill - two sessions 15 min, 5.0 inc, 4.0 speed		carb night
Mon		shelby sprint		30g carbs
Tue				oatmeal + blueberries
Wed		treadmill  - 30 min, 5.0 @ 4.0		fruit + garlic bread
Thu				oatmeal + cookies
Fri		shelby sprint		zeke bread + banana

Routine plans
Routines 3-5 may change depending upon if I cycle on after Roman's Superhero

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting.
1. Failed on waist goal.  Succeeded (more or less) on ramping up work capacity
2. 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.  
1. Diet plans [modify based upon results, but template is as follows]
1. GetShredded for 8 weeks
2. Week 9:  add 50c/day (350 total for the week)
3. Week 10:  add another 100c on lifting days (150 lifting/50 off = 650 total)
4. Week 11:  add 50 on off days (150 lifting/100 off = 850 total)
5. Week 12:  add 50 on lifting days (200 lifting/100 off = 1000 total)
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. 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. 

2014-11-08 Check in [205.0 @ 35.5] - Roman SHW 1 + GetShredded

Meas.	#	Change
Mass	205.0	-2.5
Waist	35.50	-.25
Arm	16.75	--
Thigh	25.0	--
Calf	15.25	--

Review
Was going quite well, until my clavicle started slipping.  The lack of much progress since Tuesday is not unexpected or upsetting, due to my relative lack of exercise.
On the upside, I have not had cravings or hunger issues.  So, yay.

Food
Get Shredded.
five meals @ 35p + 25f + minimal carbs
   175p + 0c + 125f = 1825kCal

Weekly total:    1225p +  875f

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning, 1 in afternoon if needed.
PowerDrive if needed

Routine
Roman Superhero
LISS on non-lifting days.

Day	Lift	Cardio	Yoga	Other
Sat	1.1.1			Doing ok with hunger/diet
Sun		treadmill 15 min @5.0 inc,1 mile bike   15 min @8.0, 4.5 mile		Not bad today, but would like better side dishes
Mon	1.1.2			doing ok
Tue		bike   21 min @8.0, 6.3 mile		mass = 205.0
Wed				so far, so good on diet collarbone slipped again
Thu		treadmill 15 min @5.0 inc,1 mile bike   17 min @8.0, 4.9 mile
Fri				collarbone slipped again

Routine plans
Routines 3-5 may change depending upon if I cycle on after Roman's Superhero

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting.
1. Failed on waist goal.  Succeeded (more or less) on ramping up work capacity
2. 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.  
1. Diet plans [modify based upon results, but template is as follows]
1. GetShredded for 8 weeks
2. Week 9:  add 50c/day (350 total for the week)
3. Week 10:  add another 100c on lifting days (150 lifting/50 off = 650 total)
4. Week 11:  add 50 on off days (150 lifting/100 off = 850 total)
5. Week 12:  add 50 on lifting days (200 lifting/100 off = 1000 total)
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. 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. 

2014-11-01 Check in [207.5 @ 35.75]

Meas.	#	Change
Mass	207.5	+1.0
Waist	35.75	+.125
Arm	16.75	--
Thigh	25.0	--
Calf	15.25	--

Review
Bicep still buggered.  Meh.  Back flaring up again.

Wendi's dad here Monday - Thursday.  Darcy & Darin here on Thursday.
Death to diet.  This week sucked

Cardio did not happen.

Food
Going to try running the same plan this week as last.  Cheat meal on Saturday evening, as I need a refeed (basing this upon how I have felt the past few days).

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)

Weekly total:    1400p + 950c + 440f (.42/.28/.30)

Routine
Shelby Lean - still cannot do serious lower body work due to my back.  So I am starting to add in things like goblet squats & 1-leg RDLs on my other days.

Cardio on non-lifting days.

Day	Lift	Cardio	Yoga	Other
Sat	back			refeed + Youngs
Sun	chest			medium
Mon				low
Tue				low + pie
Wed	1/2 back			low + pie
Thu				BJs
Fri				crap

Supplements
Creatine + 10g BCAAs peri-workout.  1 HotRox in morning

Routine plans

1. Shelby Lean (4+ weeks) - get waist below 35", get back into shape for more intense lifting.
1. Failed on waist goal.  Succeeded (more or less) on ramping up work capacity
2. 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.  May require going to Berardi's GetShredded plan (ugh)
3. ABBH (6 weeks) - hypertrophy, including mass-gain diet.  Goal:  add 5-6#, with minimal waist gain.  36" is upper limit for waist.
4. Thib's Superhero (6 weeks) - tighten up, including peri-maintenance diet.  Goal:  slightly smaller waist, possibly a bit of mass gain.
5. 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.