2015-12-28 [198.5 @ 34.875] - Was sick

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	198.5	-1.75
Waist	34.875	-.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Was sick.  No diet (even had doughnuts), no exercise.

2015-12-19 [200.25 @ 35.0] - 4 lift, 2 Shelby

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.25	-0.5
Waist	35.0	-.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Resumed lifting.  Four sessions (short, low volume, still DOMS from hell).
Cardio - 2 Shelby bike, 1 bike SS, only 3 Roman.

The minimal results make me grumpy.  Time to lower intake

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	140	200	95	2215	200.75	Roman 5	Wendy's dinner
Sunday	200	250	50	2250	200.00	Roman 5 push + BB complex x5	Matador burrito
Monday	200	100	70	1830		Shelby sprint x15 @ 9
Tuesday	200	250	30	2070	201.50	pull + bb complex x5,4
Wednesday	180	100	60	1660	200.50	bike SS 25 minutes	Shoveled snow ~40 minutes
Thursday	150	180	30	1590	200.50	Roman 5 Legs	Skipped last meal
Friday	190	250	30	2030		Shelby sprint x15 @ 9 Push

2015-12-12 [200.75 @ 35.125] - Just Cardio, some diet

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.75	-0.5
Waist	35.125	-.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Weekend had cheats (dinner out on Saturday with Colin, Rodizios for birthday)
Training was just some cardio

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday				0			Dinner out
Sunday				0	200.75	Roman 4 + jog 1.0 @ 6.6	Rodizio's dinner
Monday	200	100	75	1875	201.25	Roman 4 + jog 0.25 @ 8.0 Shelby x10 @ 8
Tuesday	195	100	65	1765		Bike SS - 10 min @ 10 jog: 1.0 @ 6.6 & .25 @ 8.0
Wednesday	190	110	75	1875	200.50	Roman 4 + jog 0.25 @ 6.6 Shelby x10 @ 9
Thursday	200	110	70	1870		Roman 4
Friday	135	60	45	1185		Shelby x10 @ 9

2015-12-07 [201.25 @ 35.25] - Begin Cardio Bunny

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	201.25
Waist	35.25
Arm	--	--
Thigh	--	--
Calf	--	--

Overview

Due to rib/serratus injury, cannot lift.
Last couple of weeks have been illness, injury, and crap food

Starting a cardio-only routine.  Running & bike stuff.

2015-11-28 [200.75 @ 35.0] - No training, crap food, injury

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.75	+0.75
Waist	35.0	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview

Hurt by Maria-Yak on Monday, which stopped any exercise
Turkey-Day week with family, killed diet.

2015-11-21 [200.0 @ 35.0] Roman 2, no real lifting, no diet

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.0	-2.5
Waist	35.0	+0.375
Arm	--	--
Thigh	--	--
Calf	--	--

Overview

Crap food, only one half-ass lifting session, one running session, etc.  Thus, the gain is not surprising.

Mass	Training	notes
??	nothing	last day of Nadine (no training/diet)
202.50	Roman 2 + jog 1.0	No tracking still
199.25	Roman 2 3x12	some candy at night. Lifting was just playing
0.00	nothing	no weigh in
199.00	Roman 2	Failed lifting.  Wind = no air Matador burrito
199.50	Roman 2	no real tracking
200.25	Roman 2

2015-11-15 [202.5 @ 34.625] - No training, no diet, sick

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	202.5	+2.5
Waist	34.625	+0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
No training or diet (ate lots of crap)
Sick for a few days
Went on three easy-ish hikes with Nadine

Thus, mass & waist gain are not surprising.

2015-11-07 [200.0 @ 34.5] Roman Sprints, Minimal Lifts, Junk food

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.0	-0.25
Waist	34.5	-0.25
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Only one lifting session
Roman sprints week 1
Hiking on Friday
Lots of junk/cheat food (Wed - Fri)

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	165	200	45	1865	200.25	Roman sprints 1-1 Super pull 3x	GWAR Concert.  Waffle House on the way home
Sunday	120	140	95	1895	201.50	Roman sprints 1-2 Jog 0.75mi	Body not happy after concert & junk food.  Del Taco for dinner
Monday	180	180	50	1890	200.75	Roman sprints 1-3	crashed during the day, overate a bit at night
Tuesday	160	135	50	1630	200.75	Roman sprints 1-4 Jog 0.75mi	Tried to lift, failed
Wednesday	75	10	35	655		Roman sprints 1-5	Did not weigh in
Thursday				0	199.50	Roman sprints 1-6
Friday				0		none	Hiking & junk food

2015-10-31 [200.25 @ 34.75] - 4 short lifting + start running

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	200.25	-1.25
Waist	34.75	-0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Lifting was short (~20 minutes), but I go through it.
Starting running to train for Spartan race (April in Charlotte).  Plan is to jog and do Roman sprints.  Not quite sure how I will break them up.

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	190	200	60	2100	201.50	none	intentional overfeed
Sunday	200	240	30	2030	200.75	Super pull 2x
Monday	190	250	35	2075	200.50	Super push 2x	pizza to end the day
Tuesday	185	150	90	2150	201.50	25 min Bike SS	over ate
Wednesday	190	240	35	2035	201.25	jog:  0.5m @ 6.6 Super pull 2x
Thursday	185	240	40	2060	200.75	super push 2x jog:  0.5m @ 6.6
Friday	195	80	70	1730	200.75	Roman sprint 1-1

2015-10-24 [201.5 @ 34.875] - Barely any exercise

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	201.5	-0.75
Waist	34.875	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview

• Pretty much no training.  Only one full lifting session and one 45 minute Bike SS

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	175	245	40	2040	202.25	dead: 6x3	no drive for deads.
Sunday	175	250	35	2015	200.50	countdown: TB deads	Dropped 8x3, now doing 54321
Monday	100	50	45	1005	200.50	none	Olive Garden
Tuesday	180	125	65	1805	201.25	eh	only got through 5x5 bench
Wednesday	200	100	70	1830	200.75	45 min bike SS
Thursday	200	100	70	1830	0.00	none	Did not weigh in
Friday	200	110	70	1870	200.25	eh again	bench, only 2 sets of squat/pullups

2015-10-17 [202.25 @ 34.875] - 3 lift, 2 cardio, 1 cheat

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	202.25	-2.0
Waist	34.875	-0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Indian buffet on Friday.
missed 2 cardio sessions.

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	200	210	75	2315	204.25	deadlifts 8x3 6,8,12
Sunday	185	130	65	1845	202.75	bike: 10x 20/40 McGill
Monday	190	245	65	2325	202.75	squat 8x3	did not do 6,8,12 - no energy in evening
Tuesday	200	120	70	1910	202.00	6,8,12	Make up 6,8,12 session
Wednesday	190	240	70	2350	0.00	bench 8x3 6,8,12	Did not weigh today
Thursday	200	130	70	1950	202.75	jump rope: 10 x70/30	no abs
Friday				0	203.00		2 meals: Indian buffet & fried rice

2015-10-10 [204.25 @ 35.0] - 2 lifting/3 cardio: Friday Cheat

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	204.25	+2.25
Waist	35.0	-0.125
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Missed a lifting and a cardio session.
Cheated a little on Monday, over ate on Wednesday & Thursday, cheated a lot on Friday (Del Taco, outback, Cider).
Results not too bad, considering.

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	200	100	70	1830	202.00	walks:  ~8 miles total
Sunday	195	240	70	2370	201.00	8x3/4x6	only 1/2 workout.
Monday	200	125	60	1840	201.50	rope: 7x 60/30, cable crunch	Candy & kettle corn at night
Tuesday	190	240	70	2350	201.75	3s 6,8,12
Wednesday	200	200	70	2230	201.75	none	pizza
Thursday	190	275	70	2490	202.50	walks:  ~8 miles total	way overfed at night
Friday	90	5	50	830	202.25

2015-10-03 [202.0 @ 35.125] Added in Cardio

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	202.0	-1.5
Waist	35.125	-0.25
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Added in some cardio.  Nothing major, just some 10 minute sessions (1 bike SS, 1 bike sprint, 2 jump rope).

Overall velocity of progress sucks.  14 weeks, down 10.5# and 2".

Supplements
Morning:
  200mg caffeine
  Creatine
1x Plazma for workouts

Intake	Protein	Carb	Fat	kCal	Mass	Training	notes
Saturday	70	0	45	685	203.50	fasted: 10 min bike [hr 120+]	Cheat a lot.  Indian, BJs, Culvers
Sunday	190	240	70	2350	202.50	SBD 5rm
Monday	195	225	70	2310	202.50	1.  back 2.  chest + abs
Tuesday	140	100	70	1590	202.50	1.  fasted: 10 min bike SS 2.  10 min rope (60/30) + tri/bi/delt	only one motion each for arms
Wednesday	190	240	70	2350	204.25	1.  quads & calves 2.  calves B & hams	only 2 RDL sets. Mid-back fatigue
Thursday	185	100	70	1770	204.00
Friday	195	150	50	1830	202.75	1.  SBD x5 2.  rope:  6 sets (60/30)	No energy for Deads, will try later?

2015-09-26 [203.5 @ 35.375] - had cheat food

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	203.5	-.25
Waist	35.5	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
3-ish lifting days
Pizza & Indian food

Supplements
Morning:
  200mg caffeine
  Creatine
1x Plazma for workouts

Intake	Protein	Carb	Fat	kCal	Mass	Lifting	notes
Saturday	220	295	90	2870	203.50	Chest, Back, Tris	Brutal, but not energy draining
Sunday	200	100	70	1830	203.25
Monday	190	240	70	2350	202.25	calves & quads hams, delts, abs
Tuesday	200	100	70	1830	202.00
Wednesday	200	250	80	2520	202.50	chest & tris back	abs cramped, so no biceps. Pizza
Thursday	160	140	65	1785	202.50		Pizza
Friday	100	75	40	1060	202.25		Indian

2015-09-19 [203.5 @ 35.5] Minimal lifting - Nutrient timing thoughts

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	203.5	-.25
Waist	35.5	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Minimal lifting.  Nothing really impressive.

Thought:  Try the common facets of Nate Miyaki's Half-Day Diet / Ori Hofmekler Warrior Diet / John Kiefer's Carb Backloading

Namely - Carbs peri-workout & later in the day.  Lighter eating (protein & fat) earlier in the day.
Keep food quantities the same as previous week (200p/240c/70f on Training, 200/160/70 off), just switch up when quantities are consumed.

Supplements
Morning:
  200mg caffeine
  Creatine
1x Plazma for workouts

Saturday	190	240	75	2395	203.75	ULS 1-1
Sunday	190	240	70	2350	203.25	ULS 1-2
Monday	140	120	55	1535	203.75
Tuesday	190	240	55	2215	203.25	1/2 ULS 1-3	pulled lat
Wednesday	200	160	70	2070	205.75
Thursday	200	160	70	2070	203.75	no	felt off
Friday	200	160	70	2070	202.75	just KB play

2015-09-12 [302.75 @ 35.5] - Barely any lifting

Be Less Fat
2015-06-27
  M: 212.5
  W: 37.125

Meas.	#	Change
Mass	203.75	+1.0
Waist	35.5	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview:
Barely any lifting.  Only 2.25 sessions

Supplements
Morning:
  200mg caffeine
  Creatine
1x Plazma for workouts

Food Goals

Type	Protein	Carb	Fat	kCal
Training	200	200	70	2230

Saturday 170 300 40 2240 202.75 TBS 1-1 Only main lifts Sunday 40 50 20 540 202.25     Monday 200 250 50 2250 204.25 TBS 1-2 Only main lifts Tuesday 200 200 70 2230 203.25     Wednesday 200 200 70 2230 204.00     Thursday 200 200 70 2230 204.25 TBS 1-3 only 1/2 main Friday 200 210 55 2135 203.00