Saturday, January 31, 2015

2015-01-31 [201.75 @ 34.75] Lean Gains 2 - Stress filled week

Lean Gains review
  Mass = 202.75
  Waist = 34.875
  Body fat =

Meas.#Change
Mass201.75+.25
Waist34.75--
Arm--
Thigh--
Calf--

Lean Gains
  Saturday:  Free Feed
  Sun: red robin + free
  Fri:  Wendy's and other

Review
Weight vest:  36# for morning walk/chores
  • Week full of shitty work stress.  No motivation or energy
  • Wednesday night - did not really sleep at all
Food Goals
TypeProteinCarbFat
Training19830045
Non-Training1984070

Supplements
Brain Candy only if direly necessary,  Trying to cycle off all of them.

DayFood IntakeLiftCardioOther
Sat



Sun


Mon200/300/45bodyweight x2
leg ext + curl

Tue190/45/60squats

Wed200/40/60


Thu120/30/45
SS bike:  25 min @ 8
Fri120/300/100







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Saturday, January 24, 2015

2015-01-24 [201.5 @ 34.75] Lean Gains 1

Lean Gains review
  Mass = 202.75
  Waist = 34.875
  Body fat =

Meas.#Change
Mass201.5-1.25
Waist34.75--
Arm--
Thigh--
Calf--

Lean Gains
  Saturday:  Free Feed
  Sun:
  Mon - Fri:  Lean Gains

Review
Overall, better than I was expecting.  Only lifted twice and did cardio once, along with both weekend days being full of crap food.  Still dropped 1.25#

Weight vest:  32# for morning walk/chores
  • Saturday - not bad.  Ate non-painful amounts
  • Sunday - Shake, Youngs, Pizza.  Not very controlled
  • Monday - knee did not want to do squats.  Will make it up on Tuesday.  Did not eat final meal (50/75/10), so last intake was around 3:30pm
  • Thursday - Cracked skull on bar during warm ups.  Had to cancel lifting
Food Goals
TypeProteinCarbFat
Training19830045
Non-Training1984070

Supplements
Brain Candy in morning

DayFood IntakeLiftCardioOther
SatFree feed


SunMeh.  Youngs & crap


Mon150/225/30Bodyweight x2
part of weights

Tue195/35/702nd half weights

Wed195/40/70
HIIT @ 11: 20/40 x 15
LIIS:  15 min
Thu165/300/25Bodyweight x2

Fri195/40/70weights






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Saturday, January 17, 2015

2015-01-17 End Roman [202.75 @ 34.75 @ 11.75%] - Lower-Only + LeanGains 0

No longer under Roman, due to arm issue
Overall Roman Review after 6 weeks
  Mass = 202.75
  Waist = 34.875
  Body fat = 11.75% [(12.64 + 10.83) / 2]

Meas.#Change
Mass202.75--
Waist34.75-.125
Arm--
Thigh--
Calf--

Lean Gains
  Saturday   Cheat day
  Sunday      Fast day [no food]
  Mon - Fri  Eat from 11:00 - 19:00

Review
Weight vest:  28# for morning walk/chores
Starting Lower-Only training, with Lean Gains macros/IF (no longer Roman as of Monday)
  • Saturday - ate to the point of discomfort twice
  • Sunday - fast.  Not too bad this time.  Started having hunger around 4:00pm
  • Overall, Lean Gains is not too bad.  Actually a bit of difficulty eating enough on high days
Food Goals
Type Protein Carb Fat
Training 198 300 45
Non-Training 198 40 70

Supplements
Brain Candy in morning

DayFood IntakeLiftCardioOther
Satcheat

Move logs
cheat
SunFast

cat staircase
move craft stuff
Mon195/40/70
HIIT - 15/45 x15
20 min SS bike
Tue195/300/45bodyweight x1
weights 3x8-10

Wed195/40/70
HIIT - 15/45 x16
22 min SS bike
Thu180/280/45bodyweight x1
weights 3x10-12

Fri195/40/70HIIT - 15/45 x17
Dogs





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Saturday, January 10, 2015

2015-01-08 Roman 6 [202.75 @ 34.875] TRT end + IF

Training under Roman, week 6:
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.#Change
Mass202.75-2.75
Waist34.875-.25
Arm--
Thigh--
Calf--

Trying Intermittent Fasting
  Saturday   Cheat day [>4000kCal, >500g Carbs]
  Sunday      Fast day [no food]
  Mon - Fri  Eat from 11:30 - 19:30

Review
Weight vest:  24# for morning walk/chores
  • Saturday - difficulty eating enough
    • Could not lift, ran out of propane.  Will restructure lifting the rest of the week
  • Sunday - really cold all day (not surprising).  mood has been decent. 
  • Monday - Not IF timing (first meal @ 08:00).  Lifting did not work
  • Tuesday - cheat all evening.  Stopped TRT
  • Wednesday - 
  • Thursday - 
  • Friday - 
Food Goals
Training = 185p + 163c + 28f = 1644kCal
Non-training = 141p + 48c + 60f = 1296kCal

Supplements
Brain Candy in morning
4x Fish oil

DayLiftCardioWakeupOther
Sat

x1girls over for lunch
Sunbodyweight x4

fast
Mon1/3 legs


Tue------PT for arm (no more lifting)
Absolute crap food/cheat
Wed
30 min bike SS

Thu



Fri
HIIT:  15/45 x15
30 min bike SS
30 min treadmill






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Saturday, January 3, 2015

2015-01-03 Roman 5 [205.5 @ 35.125] - TRT 4 + IF

Training under Roman, week 5:
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.#Change
Mass205.5--
Waist35.125--
Arm--
Thigh--
Calf--

Trying Intermittent Fasting
  Mon - Fri  Eat from 11:30 - 19:30
  started on Monday

 Review
Weight vest:  20# for morning walk/chores
No change in measurements.  Again.  *sigh*
  • Saturday - did drywall, was worn out 
  • Sunday - Youngs, doughnuts, fragged all day
  • Monday - Started IF.  Not bad, was kind of spastic/sprinting all day.  
  • Tuesday - made it through the entire workout.  Decent overall.  
  • Wednesday - Start new food goals.  Not terrible, but hungry in the evening.
  • Thursday - Meals were wonky, due to going to a movie.  But good energy levels.  Also cleaned poofy house
  • Friday - Tired, cold, kind of run down today.
Food Goals
New macro amounts from Roman as of Wednesday
Training = 185p + 163c + 28f = 1644kCal
Non-training = 141p + 48c + 60f = 1296kCal

Supplements
Brain Candy in morning
4x Fish oil

DayLiftCardioWakeupOther
Sat


*Dry wall
1 cookie
150/200/60
Sun

Youngs + Doughnuts
no tracking
Monbodyweight
2 @ 15:07
2 @ 13:31		15 min treadmillx1@206.5#
150/30/75
Tueupper
x1160/100/75
Wed
HIIT x1x1.5140/50/60
* Start new macros
ThuTotal Body
--185/165/30
Fri
Rope:  15 @ 45/30
bike:  30 min SS		x1140/50/60





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