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
Mass	201.75	+.25
Waist	34.75	--
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

Type	Protein	Carb	Fat
Training	198	300	45
Non-Training	198	40	70

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

Day	Food Intake	Lift	Cardio	Other
Sat
Sun
Mon	200/300/45	bodyweight x2 leg ext + curl
Tue	190/45/60	squats
Wed	200/40/60
Thu	120/30/45		SS bike:  25 min @ 8
Fri	120/300/100

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

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

Meas.	#	Change
Mass	201.5	-1.25
Waist	34.75	--
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

Type	Protein	Carb	Fat
Training	198	300	45
Non-Training	198	40	70

Supplements
Brain Candy in morning

Day	Food Intake	Lift	Cardio	Other
Sat	Free feed
Sun	Meh.  Youngs & crap
Mon	150/225/30	Bodyweight x2 part of weights
Tue	195/35/70	2nd half weights
Wed	195/40/70		HIIT @ 11: 20/40 x 15 LIIS:  15 min
Thu	165/300/25	Bodyweight x2
Fri	195/40/70	weights

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
Mass	202.75	--
Waist	34.75	-.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

Day	Food Intake	Lift	Cardio	Other
Sat	cheat			Move logs cheat
Sun	Fast			cat staircase move craft stuff
Mon	195/40/70		HIIT - 15/45 x15 20 min SS bike
Tue	195/300/45	bodyweight x1 weights 3x8-10
Wed	195/40/70		HIIT - 15/45 x16 22 min SS bike
Thu	180/280/45	bodyweight x1 weights 3x10-12
Fri	195/40/70		HIIT - 15/45 x17 Dogs

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
Mass	202.75	-2.75
Waist	34.875	-.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

Day	Lift	Cardio	Wakeup	Other
Sat			x1	girls over for lunch
Sun	bodyweight x4			fast
Mon	1/3 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

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
Mass	205.5	--
Waist	35.125	--
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

Day	Lift	Cardio	Wakeup	Other
Sat				*Dry wall 1 cookie 150/200/60
Sun				Youngs + Doughnuts no tracking
Mon	bodyweight 2 @ 15:07 2 @ 13:31	15 min treadmill	x1	@206.5# 150/30/75
Tue	upper		x1	160/100/75
Wed		HIIT x1	x1.5	140/50/60 * Start new macros
Thu	Total Body		--	185/165/30
Fri		Rope:  15 @ 45/30 bike:  30 min SS	x1	140/50/60

2014-21-27 Roman 4 [205.5 @ 35.125] - TRT 3

Training under Roman, week 4
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	205.5	+.25
Waist	35.125	--
Arm	--
Thigh	--
Calf	--

Review
Both Monday & Wednesday (the days where I felt pretty good in the evenings), I had Geraniamo & brain candy.  So, will try BC on its own.  If it works, I will order more.
Thursday - Brain Candy seemed to do well.
Friday - so far so good

Low on energy all week, and had cookies.  Reverting to slightly higher intake and no snacking

Food Goals
Roman-prescribed (not enough food)
Lifting days:  159gP + 100gC + 79gF = 1747kCal
Non-Lifting days:  152gP + 30gC + 77gF = 1421kCal

Last week:
Lifting days:  150gP + 200gC + 60gF = 1940kCal
Non-Lifting days:  150gP + 100gC + 75gF = 1675kCal

This week:
Lifting days:  150gP + 160gC + 60gF = 1780kCal
Non-Lifting days:  150gP + 75gC + 75gF = 1575kCal

Difference
From Last Week:  -0gP -220gC -0gF = -880kCal
From Roman:  -35gP +360gC -65gF = +715kCal

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat				tired
Sun	bodyweight x2 bodyweight x2			ankles & arm hurt
Mon	upper 1/2			no strength or endurance feel good overall, however
Tue		treadmill - 45 minutes		not too bad.
Wed	lower			pretty decent in evening.
Thu		SS bike - 30 minutes
Fri	upper fail			feeling pretty good, but no strength/stability to lift

• Cardio
• HIIT
• Variable
• Treadmill @15
• Treadmill @15
• Rope @20
• Training
• Bodyweight
• lower
• upper
• upper

2014-12-20 Roman 3 [205.25 @ 35.125 & 9.85%] - TRT 2

Training under Roman, week 3
Day 0:
  Mass = 205.75
  Waist = 36.0
  Body fat = 12.88%

Meas.	#	Change
Mass	205.25	+1.75
Waist	35.125	-.25
Arm	--
Thigh	--
Calf	--

Bodyfat = 9.85%

Review
Monday - Finally made it through a whole session.  Yay more carbs
Wednesday - Fragged.  Blaming the weather.
Friday - Arm buggered again.  Stupid bicep

My mass increase is confusing.  But my waist still went down.  *shrug*

Food Goals
Roman-prescribed (not enough food)
Lifting days:  159gP + 100gC + 79gF = 1747kCal
Non-Lifting days:  152gP + 30gC + 77gF = 1421kCal

Until I hear differently:
Lifting days:  150gP + 200gC + 60gF = 1940kCal
Non-Lifting days:  150gP + 100gC + 75gF = 1675kCal

Weekly difference:  -35gP +580gC -49gF = +1595kCal

Supplements
Creatine + 10g BCAAs peri-workout.  More if needed.
1 HotRox in morning
PowerDrive if needed
4x Fish oil

Day	Lift	Cardio	Yoga	Other
Sat		SS Bike 8.3mi @ 30min
Sun	bodyweight x3			did not eat enough
Mon	lower
Tue		20 min rope 15 min treadmill
Wed	1/2 upper			Tired, no motivation
Thu	1/2 upper	Shelby HIIT		Not too bad
Fri	1/2 upper			Tired today. Arm hurt too much to continue

• Cardio
• HIIT
• Variable
• Treadmill @15
• Treadmill @15
• Rope @20
• Training
• Bodyweight
• lower
• upper
• upper