2016-05-22 [209.0 @ 35.25] Cycle 4

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	209.0	+1.75	+12.75
Waist	34.375	35.25	+0.25	+0.875
Arm	16.375	16.875	+0.125	+0.5
Thigh	23.25	24.0	+0.25	+0.75
Calf	15.25	15.375	--	+0.125

Overview
Diet sucked, due to visitors and lack of pre-cooked food.  Training went ok, although I did not go as hard as I should have.  No cardio.

Plans for next week

• Attempt to stay on point with macros.
• Thursday - Tuesday will be in ND, so diet & training will be wonky

Issues

• Diet sucked

2016-05-15 [207.25 @ 35.0] - Cycle 3

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	207.25	+5.75	+11.0
Waist	34.375	35.0	+0.375	+0.625
Arm	16.375	16.75	+0.125	+0.375
Thigh	23.25	23.75	+0.375	+0.5
Calf	15.25	15.375	+0.25	+0.125

Overview
Training sucked.  Every session was a struggle, and I did not finish everything.
Pretty crashed out most of the week as well.
No idea how I gained 5.75# in one week.  However, the waist gain is consistent with a 15# per inch ratio.  Total gain is actually over 17#/inch.  So that is not bad..

Plans for next week

• Change training.  Same template, new exercises.
• Slightly lower calories.  Three types of days, rather than two [Low = cardio, Mid = Back & shoulders, High = chest & legs]
• Low (Sun, Wed, Sat):  300/100/125 (-5f)
• Mid (Tue, Thu): 275/400/60 (-25p/-100c/-15f)
• High (Mon, Fri): 275/500/75 (-25p)
• Total change:  -100p/-200c/-45f = -1605kCal

Issues

• Did not finish my lifting sessions
• Did not do cardio/abs
• Constantly fragged

2016-05-08 [201.5 @ 34.625] Cycle 2

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	201.5	+1.5	+5.25
Waist	34.375	34.625	--	+0.25
Arm	16.375	16.625	+0.125	+0.25
Thigh	23.25	23.375	--	--
Calf	15.25	15.125	-0.125	-0.125

Overview
Not bad this week. Was hungry a bit, so I am going to slightly increase my food.  Yes, yes, I know, a 1.5# gain is just about perfect.  But damn it, I don't want to be hungry until I start cutting again!

Training went well, got more volume and/or weight on each day compared to previous week.  Part of that is likely due to splitting my workouts in half.

Food-wise, I mostly stayed on track this week.  Saturday I had Romas for my last meal, and I also had a few brownie bites throughout the week.  But I was about 95% in compliance with macro counts.

Plans for next week

• Slightly increase food (add 100g Carbs on lifting days)
• Try to increase weight for training.  Possibly add a drop set for first session & Costas set for second session lifts

Issues

• Missed 1 Ab-Burn session (Wednesday)

2016-05-01 [200.0 @ 34.625] - Cycle 1

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	200.0	+3.75	+3.75
Waist	34.375	34.625	+0.25	+0.25
Arm	16.375	16.50	+0.125	+0.125
Thigh	23.25	23.375	+0.125	+0.125
Calf	15.25	15.25	--	--

So far, so good.  I was not expecting/planning on gaining so much, but I am going to put part of it down to initial bloat, as well as Week 0 being an odd reading (much lower than anticipated).  Granted, a 0.25" waist gain is not thrilling, but with 3.75#, that comes out to 15# for an inch gain.  And as I tend to lose about 5# per inch when cutting, I am ok with it.  --No, I am not expecting to maintain everything when cutting, but I'll take it for now.

This week, the plan is to keep food at the same level [training = 300/400/75; off = 300/100/125], but try to space it out better.  I have not been eating enough early in the day, especially on training days.  I will also be splitting my sessions in two: half in the morning, half in the evening.  This should hopefully give me more energy and let me train harder.

Issues

• Did not do abs/calves on back day (Tuesday)
• Only got about 2/3 through leg workout (Friday)
• Missed 1 Ab-Burn session (Saturday), 

2016-04-24 [196.25 @ 34.375] - RESTART + cycle

Cycle:  500mg/week (28.0u/day)

Meas.	Start	Week	Week Change	Total Change
Mass	196.25	196.25	n/a	n/a
Waist	34.375	34.375	n/a	n/a
Arm	16.375	16.375	n/a	n/a
Thigh	23.25	23.25	n/a	n/a
Calf	15.25	15.25	n/a	n/a

Restarting training, and doing a cycle.  Also weighing in on Sundays now.
Goal:  ~1.5#/week gain.  Why so much?  Test boost means I should be able to gain ~1#/week of lean mass.  Here's hoping.  But based upon waist measurement I will gauge my fat gain.

• Planned training:  Hyght 4-day split, lifting MTTF, with some Thib Ab-Burn on Wed & Sat.  Also adding Hyght Pushup routine.
• Planned diet:  Carb/calorie cycling.  Starting a bit lower than "bulk", and ramping up as needed

2016-04-02 [ @ ] [] - Norovirus end of the week

Mass Gain
2016-03-26
  M: 198.0
  W: 34.625

Meas.	#	Change
Mass	198.0	-0.75
Waist	34.625	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Starting pre-cycle ramp calorie ramp up.
Switched from TBT to Trink Chest Spec routine.  I was starting to have issues with TBT.  No drive, no energy, no focus.  Thus, time to switch things up.

Current plan:  Find the "sweet spot" of macros where I am gaining about 0.5#/week, with minimal if any waist gain.  After moving house, start cycling and increase calories/macros as much as possible while keeping waist gain down.

Upper limit for waist:  35.5".  If I hit that, then either lower calories to maintenance or do a quick cut.

Intake	Protein	Carb	Fat	kCal	Mass	Waist		Training	notes
Saturday	200	70	80	1800	198.00	34.625	Sat
Sunday	130	200	20	1500	196.75		Sun	Max squat, bench	KFC: 2 thigh, 2 wing, 2 biscuits
Monday	200	300	50	2450			Mon	chest spec 1a
Tuesday	200	70	80	1800			Tue	30 min SS	Village Inn
Wednesday	200	300	50	2450			Wed	chest spec 1c
Thursday	50	5	25	445			Thu	sheby x15	Youngs
Friday	160	250	25	1865	199.00		Fri	chest spec 1d

2016-03-26 [198.0 @ 34.625] (2.5L + 2C) 2.5 cheat days

Pre-Mass Cut
2016-03-05
  M: 198.75
  W: 34.5

Meas.	#	Change
Mass	198.0	-0.75
Waist	34.625	--
Arm	--	--
Thigh	--	--
Calf	--	--

Overview
Diet:  Wednesday & Thursday we were without power, and food was "whatever can be consumed without cooking".  Friday I had a Matador burrito bowl, because there was still a lack of food in the house
Training:  Sunday I has no drive, so just maxed on deads (435) and bench (235).  Friday I only got through about 60% of my workout, mostly due to time.  Also only did two cardio sessions, due to aforementioned power issues.

Intake	Protein	Carb	Fat	kCal	Mass	Waist		Training	notes
Saturday	185	175	90	2250	198.75	34.625	Sat	none	pizza, but tracked macros
Sunday	175	200	60	2040	198.50		Sun	heavy deads & bench	no energy, just middling strength
Monday	200	110	70	1870	197.25		Mon	none
Tuesday	210	200	30	1910	198.00		Tue	am: cardio pm: 4x8
Wednesday				0			Wed	none	No power
Thursday				0			Thu	none	No power
Friday	85	65	30	870			Fri	am: cardio pm: 4x15	burrito dinner, did not finish workout