mass: 210.0 (+0.25)
waist: 36.625 (-0.25)
arm: 16.125 (--)
Thigh: 25.125 (+0.125)
Calf: 15.25 (-0.125)
Tried to diet, failed. Lunch out on Thursday at work. Famous Daves this week. Also pizza & ice cream. With various gorging at night, due to lack of eating during the week. Way too many meetings & stress at work.
On the upside, at least I was able to lift a couple of times and do some cardio this week. Hopefully will go up to 3x lifting and 4x cardio this week.
Food-wise, fuck it. Going Anabolic Diet until parents get here. Aka - low carb, aside from one day a week. Or possibly one meal (CarbNite), depending upon how I feel.
Sunday, March 10, 2013
Sunday, March 3, 2013
2012-03-03 Check in [209.75 @ 36.875] - Restart
Mass: 209.75 (+0.175)
Waist: 36.875 (+0.375)
Arm: 16.125 (+0.125)
Thigh: 25.0 (--)
Calf: 15.375 (--)
I did not have a diet this week. I got to the gym a twice and did a few interval sessions on the bike to get my body used to moving again. Ate out a few times, including late last night. Pretty much had a "fuck it" week.
This coming week, my plan is as follows:
5 meals per day
Lifting Days: 40p + 40c = 1920
Non-Lifting: 40p + 20f = 1860
Cardio will involve bike sprints, SS bike, and possibly treadmill if I feel up to it on all non-lifting days
Lifting will be based upon a squat, row, and ab motion each day. Other upper body work will be done as much as possible, with accessory leg stuff if I feel up to it. Rows first to loosen up shoulder, and also because the squats will probably tire me out pretty quickly.
Main motions
Waist: 36.875 (+0.375)
Arm: 16.125 (+0.125)
Thigh: 25.0 (--)
Calf: 15.375 (--)
I did not have a diet this week. I got to the gym a twice and did a few interval sessions on the bike to get my body used to moving again. Ate out a few times, including late last night. Pretty much had a "fuck it" week.
This coming week, my plan is as follows:
5 meals per day
Lifting Days: 40p + 40c = 1920
Non-Lifting: 40p + 20f = 1860
Cardio will involve bike sprints, SS bike, and possibly treadmill if I feel up to it on all non-lifting days
Lifting will be based upon a squat, row, and ab motion each day. Other upper body work will be done as much as possible, with accessory leg stuff if I feel up to it. Rows first to loosen up shoulder, and also because the squats will probably tire me out pretty quickly.
Main motions
- Day 1
- T-Row - 5x5
- Squat - EDT (10 minutes, sets of 5, as many as possible)
- hang leg lift - 5x5
- Day 2
- 1-hand row - 4x8
- manta squat - 4x8 (drop weight each set)
- Cable abs - 4x8
- Day 3
- V-grip row - 3x15
- Leg press - 3x15+ (burnout on last)
- Reverse crunch - 3x15
Sunday, February 10, 2013
2012-02-10 Check in [208.75 @ 36.625] Post Surgery
Mass: 208.75 (-0.5)
Waist: 36.625 (+0.5)
Arm: 16.25 (-0.375)
Thigh: 25.0 (-0.25)
Calf: 15.25 (--)
This is not particularly surprising. Two weeks of no diet, no exercise, and surgery. Going to be restarting today, as much as I can. However, I am going to start off with a carb cycling/back loading plan. Pre & Post workout meals I will have 40-50g C. So macros will be:
Waist: 36.625 (+0.5)
Arm: 16.25 (-0.375)
Thigh: 25.0 (-0.25)
Calf: 15.25 (--)
This is not particularly surprising. Two weeks of no diet, no exercise, and surgery. Going to be restarting today, as much as I can. However, I am going to start off with a carb cycling/back loading plan. Pre & Post workout meals I will have 40-50g C. So macros will be:
- lifting day: ~200gP + ~45gF + ~100gC = 1605
- off day: ~200gP + ~75gF = 1475
I will adjust based upon how I feel and what my results are.
Cardio - some bike sessions. Probably LISS
Lifting - three sessions. Leg machines & shoulder mobility
Saturday, January 26, 2013
2012-01-26 Check in [209.75 @ 36.125]
Mass: 209.75 (-1.5)
Waist: 36.125 (-025)
Arm: 16.625 (--)
Thigh: 25.25 (--)
calf: 15.25 (--)
Added in carbs post-workout, and some randomly throughout the week on an as-needed basis. Did not really measure them out much.
Lifting - did not push myself very hard, was just not feeling into it.
This next week is surgery, so my lifting/diet will take a hit.
Waist: 36.125 (-025)
Arm: 16.625 (--)
Thigh: 25.25 (--)
calf: 15.25 (--)
Added in carbs post-workout, and some randomly throughout the week on an as-needed basis. Did not really measure them out much.
Lifting - did not push myself very hard, was just not feeling into it.
This next week is surgery, so my lifting/diet will take a hit.
Saturday, January 19, 2013
2013-01-19 Check in [210.75 @ 36.375] Subway + 2CBLs
Mass: 210.75 (-1.25)
Waist: 36.375 (-0.375)
Arm: 16.625 (-0.125)
Thigh: 25.25 (--)
Calf: 15.25 (-0.125)
On Sunday, I did not eat nearly enough (installed dog door), and had Subway for dinner.
After my two lifting sessions this week, I had carbs post-workout (did not really track them).
Cardio has mostly been purely LISS on the bike.
Overall, not upset by my progress this week. Thinking about adding in carbs on lifting days.
Waist: 36.375 (-0.375)
Arm: 16.625 (-0.125)
Thigh: 25.25 (--)
Calf: 15.25 (-0.125)
On Sunday, I did not eat nearly enough (installed dog door), and had Subway for dinner.
After my two lifting sessions this week, I had carbs post-workout (did not really track them).
Cardio has mostly been purely LISS on the bike.
Overall, not upset by my progress this week. Thinking about adding in carbs on lifting days.
2013-01-13 Check in [212.0 @ 36.675] -Post CA Week
Mass: 212.0 (+2.0)
Waist: 36.625 (--)
Arm: 16.75 (--)
Thigh: 25.25 (+0.125)
Calf: 15.375 (--)
Not surprising. Minimal cardio, only one lifting session while I was out in CA, and a very abbreviated session when I got back (Squat max, over worked it, nothing after that).
Sunday, January 6, 2013
2013-01-06 Check In [210.0 @ 36.625] - Post Low-carb
Mass: 210.0 (-4.25)
Waist: 36.625 (-0.75)
Arm: 16.75 (--)
Thigh: 25.125 (-0.375)
Calf: 15.375 (--)
Well, the low-carb approach work works for me. Especially considering that this was only from Tuesday - Sunday.
This week I will be in CA, so my diet will suck. I will stick to low-carb as much as possible, but my portions & actual food content might suck a lot.
Post-CA, I am planning on following a plan similar to Kiefer's Carb-Nite or Marion's Cheater's diet. Low-carb/moderate fat throughout the week, and a big cheat/carb meal once per week (just not Saturday night *grin*). Hopefully this will help me lean out a bit prior to surgery. If I can get down to a 35" waist by the end of the month I will be happy.
Lifting is going to continue being squat-heavy, but my actual lifting sessions will shift around a lot depending upon how I feel.
Waist: 36.625 (-0.75)
Arm: 16.75 (--)
Thigh: 25.125 (-0.375)
Calf: 15.375 (--)
Well, the low-carb approach work works for me. Especially considering that this was only from Tuesday - Sunday.
This week I will be in CA, so my diet will suck. I will stick to low-carb as much as possible, but my portions & actual food content might suck a lot.
Post-CA, I am planning on following a plan similar to Kiefer's Carb-Nite or Marion's Cheater's diet. Low-carb/moderate fat throughout the week, and a big cheat/carb meal once per week (just not Saturday night *grin*). Hopefully this will help me lean out a bit prior to surgery. If I can get down to a 35" waist by the end of the month I will be happy.
Lifting is going to continue being squat-heavy, but my actual lifting sessions will shift around a lot depending upon how I feel.
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