2012-03-03 Check in [203.0 @ 35.0]

Mass:  203.0 (+0.25)
waist:  35.0 (-0.25)
Arm:  16.375 (-0.125)
Thigh:  24.625 (--)
Calf:  15.0 (+0.125)

I would be down further, but had a huge meal at Famous Dave's last night.
Also - no lifting or cardio yesterday (interviews took up too much time)

This coming week will suck, as I will be in NoVA, so diet/exercise will lack.

Uber-Sprint Diet & Routine

As a marker, due to the seeming efficacy of my current routine.

Diet:

• Grams per pound of bodymass
• High Day - 1gP + 1gC + 0gF (200p + 200c + 0f)
• Medium Day - 1gP + 0.4gC + 0.25gF (200p + 80c + 45f)
• Low Day - 1gP + 0.2gC + 0.3gF (200p + 40c + 60f)
• 1 High, 2 Medium, 3 Lows per week
• Five meals per day.  
• High day - Protein & Carbs each meal
• Medium - Protein & Carbs for breakfast & post-workout, Protein & Fats other meals
• Low - Protein & Carbs breakfast, Protein & Fats other meals

Lifting

• 5/3/1 Total Body
• Monday - Squats @ 5/3/1, OHP @ 5/3/1, Pullups @ 5xMax + Hanging Leg Raise @ 5x8
• Wednesday - Squats @ 3x5-8 deload, Bench @ 5/3/1, 1-Hand row @ 3x10
• Friday - Squats @ 3x5-8 deload, Dead @ 3/5/1, DB Floor Press @ 3x12 + Standing Abs @ 3x12
• Sprinting 
• Lifting Days - Roman Sprints 
• 5 min walk
• 5 min jog
• Roman sprints (below)
• 5 min walk 
• Off Days - Bike sprints
• 5 min warm up
• 15 min intervals (15s on, 45s off)
• 10 min cool down

Roman Sprints

Work/rest in seconds

Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6

Week 1 | 20 / 10 | 10 / 20 | 15 / 15 | 20 / 10 | 10 / 10 | 10 / 50

Week 2 | 20 / 10 | 10 / 20 | 15 / 15 | 15 / 15 | 15 / 15 | 10 / 50

Week 3 | 20 / 10 | 15 / 15 | 15 / 15 | 15 / 15 | 15 / 15 | 10 / 50

Week 4 | 20 / 10 | 20 / 10 | 10 / 20 | 10 / 20 | 15 / 15 | 15 / 45

Week 5 | 20 / 10 | 20 / 10 | 10 / 20 | 15 / 15 | 15 / 15 | 15 / 45

Week 6 | 20 / 10 | 20 / 10 | 15 / 15 | 15 / 15 | 10 / 20 | 20 / 40

2012-02-24 Check in [202.75 @ 35.25]

Mass:  202.75 (-3.0)
Waist:  35.25 (-0.5)
Arm:  16.5 (--)
Thigh:  24.625 (-0.375)
Calf:  14.875 (-0.25)

A few points:
1.  Check in two days early, as Wendi's dad is coming today.  Which will probably screw up my diet.
2.  The diet/exercise routine seems to be working.  Although I might actually want to increase my food a bit. (details in next post)
3.  The leg reduction is not surprising, due to the volume of sprinting I am doing.  And so long as I do not lose strength, I am ok with it.

Diet for total body lifting

Due to my vastly reduced volume (only 9-11 working sets, down from 21), I am also altering my diet a bit. My general meal style will be the same, but I am changing a few things.

1.  Still 5 meals a day
2.  Composition
  High = 40p + 40c each meal (200p + 200c)
  Medium = 40p + 40c breakfast & postworkout, 40p + 15f otherwise (200p + 80c + 45f)
  Low = 40p + 40c breakfast, 40p + 15f otherwise (200p + 40c + 60f)
3.  No Surge or BCAAs
4.  Cycle
  Monday = High (squats & OHP)
  Wed & Fri = Medium (other lifts)
  Tues, Thurs, Sat, Sun = Low (sprints, no lifting)

The above will drop my intake a bit.
High:  -25p, -100c (SWOF & Surge Recovery)
Medium:  -50p, -50c (BCAAs & Surge Recovery)
Low:  -50p (50p -> 40p per meal)
Total weekly change:  -325p, -290c, +15f = -2325kCal.  (includes switching a medium to a low day)
This, combined with my altered routine will hopefully force my body to drop some fat, without affecting strength levels too much.

2012-02-18 Check in [205.75 @ 35.75]

Mass:  205.75 (-1.25)
Waist:  35.75 (-0.125)
Arm:  16.5 (--)
Thigh:  25.0 (--)
Calf:  15.125 (--)

Not really the results I was hoping for.  Yes, I lost a bit, but it is a very small amount.  Plus, the mass-to-waist ratio is really far off.  Looking back, I am in the same place I was four weeks ago.

This week I will begin the total-body 5/3/1 routine, with sprinting on all of my off days and SS bike on my lifting days.  The lifting is much lower intensity and volume than I have been doing, so hopefully I will recover from it.

Also, I am planning on maxing out at the end of the cycle to see how I have done over the past five months.

2012-02-05 Check in [208.75 @ 36.0]

Mass:  208.75 (+2.0)
Waist: 36.0 (--)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf:  15.125 (--)


Right.  So, on to new diet.  Also:  cardio will be added in.  Pre-breakfast when possible, otherwise at some point during the day.  At least three days a week if not more.  I am thinking Sunday , Tuesday, Thursday, Saturday.


Diet recap:
High:
  all:  40p + 40c
  SWOF & Surge Recovery
  Totals:  225p + 310c + 0f = 2140cal
Medium:  
  breakfast & post-workout:  40p + 40c
  others:  40p + 15f
  BCAAs & Surge Recovery
  Totals:  250p + 130c + 45f = 1925cal
Low:  
  breakfast:  50p + 50c
  others:  50p + 15f
  Totals:  250p + 50c + 60f = 1740cal

New diet

Unless I have unexpectedly good results on Sunday, I will be shifting my diet.  New plan:

High day:  225p + 300c + 0f
Medium day:  225p + 130c + 30f
Low day:  250p + 40c + 60f

Squat Day = high
Other lifting = medium
off = low

High Day:  5 meals.  40p + 40c each.  SWOF & Surge Recovery.
Medium Day:  5 meals.  40p + 40c breakfast & post-workout.  40p + 10f other meals.  Surge Recovery
Low day:  5 meals.  50p + 40c breakfast.  50p + 15f others

Also:  cutting out wheat products (I seem to do better without them for fat loss)