T Nation

6 Months to D-Day

In 6 months will be getting married. Its a perfect opportunity the put some training principles to the test test. So here’s my basic objective: Stronger, Faster, Bigger, Leaner.

Since those are the T-Nation principles this is probably the best place to track my progress towards those goals. This log is going to help keep me on track, hopefully with the input of the tnation crowd. So i’m opening it up and sharing my plans and progress for the months to come.

My first post is the basic plan. I will probably adjust the details as the weeks move on but it’s good to start with the longer term objectives laid out in the open.

First up is the plan. Lets roll this out military style for those infantry grunts out there:
-Situation
-Mission
-Execution
-Service/Support
-Communications

I. SITUATION:
Friendly: 9-5 job that allows for training 4-6 times a week, appropriate rest and a budget that can afford the necessary supplementation (Surge, MD, BCAA, Flameout). No current injuries or physical limitations. Motivation is high. Sufficiently proficient in the O lifts and HIIT. Good level of coordination and athleticism. Does not smoke or drink.

Enemy: Home cooking is a significant danger, although spousal support is good in providing alternatives. The working environment may create obstacles to nutritional timing. Travel during the execution phase may hinder ability to maintain consistent workouts.The gym environment may limit space due to high ratio of machines and overcrowding of people who are likely to do curls in the squat rack.

II. MISSION:
By any means necessary I will increase lean body mass by 15-20%; Front Squat, Deadlift and Power Clean by 10-15%; maintain BF% btwn 9-11%; and run 1 mile in 5m30s by June 30th 2009 in order to be in the optimal shape for my wedding.

III. Execution:
Phase 1: Cut [January 2009]
Bring bf% down to 9-10% in order to provide the foundation to add clean muscle mass and facilitate occasional ‘cuts’ in later phases if necessary. Use Velocity Diet Lite.

Phase 2: Strength [February- March 2009]
Focus on Deadlift, Power cleans, Front Squats, Bench Press, Pull ups and all other auxillary exercises to build foundation of strength to begin Phase 3.

Phase 3: Hypertrophy [April-May 2009]
Using gains accomplished in Phase 2, introduce higher volume of training with lower poundage to stimulate greater muscular growth.

Phase 4: Final Cut [June 2009]
Reduce bf% to 8-9% whilst minimizing muscular atrophy. Use Velocity Diet Lite if needed.

Phase 5: Rest and Recovery [July 2009]
Maintain bf% and muscular gains through using TBT twice a week and focused nutrition.

IV. SERVICE/SUPPORT:
a. Supplementation:
Surge
Metabolic Drive
Flameout
BCAA

Nutrition:
a. Gourmet Nutrition (Dr J. Berardi)

V. COMMUNICATIONS:
a. Maintain regular diet log to track nutritional deviations
b. Maintain workout log to track progress in the gym.
c. Use TNation forum to ensure that there is absolutely no slack that you are held accountable.

Review this plan bi-monthly and adjust as necessary.

Quote of the day:
An basic plan now is better than a perfect plan too late.

First up is the plan. Lets roll this out military style for those infantry grunts out there:
-Situation
-Mission
-Execution
-Service/Support
-Communications

I. SITUATION:
Friendly: 9-5 job that allows for training 4-6 times a week, appropriate rest and a budget that can afford the necessary supplementation (Surge, MD, BCAA, Flameout). No current injuries or physical limitations. Motivation is high. Sufficiently proficient in the O lifts and HIIT. Good level of coordination and athleticism. Does not smoke or drink.

Enemy:Travel during the execution phase may hinder ability to maintain consistent workouts. Home cooking is a significant danger, although spousal support is good in providing alternatives. The working environment may create obstacles to nutritional timing. The gym environment may limit space due to high ratio of machines and overcrowding of people who are likely to do curls in the squat rack.

II. MISSION:
By any means necessary I will increase lean body mass by 10-15%; Front Squat, Deadlift and Power Clean by 10-15%; maintain BF% btwn 9-11%; and run 1 mile in 5m30s by June 30th 2009 in order to be in the optimal shape for my wedding.

III. Execution:
Phase 1: Cut [January 2009]
Bring bf% down to 9-10% in order to provide the foundation to add clean muscle mass and facilitate occasional ‘cuts’ in later phases if necessary. Use Velocity Diet Lite.

Phase 2: Strength [February- March 2009]
Focus on Deadlift, Power cleans, Front Squats, Bench Press, Pull ups and all other auxiliary exercises to build foundation of strength to begin Phase 3.

Phase 3: Hypertrophy [April-May 2009]
Using gains accomplished in Phase 2, introduce higher volume of training with lower poundage to stimulate greater muscular growth.

Phase 4: Final Cut [June 2009]
Reduce bf% to 8-9% whilst minimizing muscular atrophy. Use Velocity Diet Lite if needed.

Phase 5: Rest and Recovery [July 2009]
Maintain bf% and muscular gains through using TBT twice a week and focused nutrition.

III. SERVICE/SUPPORT:
Supplementation:
Surge
Metabolic Drive
Flameout
BCAA

IV. Nutrition:
Gourmet Nutrition (Dr J. Berardi)

V. Communications:
Maintain regular diet log to track nutritional deviations
Maintain workout log to track progress in the gym.
Use T-Nation forum to ensure that there is absolutely no slack that you are held accountable.

Review this plan bi-monthly and adjust as necessary.

Lol, you’re such a …woman

Good luck with your goals though! I’m sure you’ll look beautiful.

[quote]Fabregas wrote:
Lol, you’re such a …woman

Good luck with your goals though! I’m sure you’ll look beautiful.[/quote]

Thanks Fabregas. I was mad as hell for second until i read the blog from that point of view. i almost laughed. So now i should probably make an attempt to save my reputation. at least what little is left.

I guess i will be pretty clear that this is just an arbitrary date that helps plan goals that i would have anyways. I’ve come back from injury and used T-Nation to understand what training should be and how to manage it yourself. 5 yrs in the Army only tell you to work harder not smarter. Hence the injury.

Now for the first time in a few years i have 6 months of general calm where i can actually apply some of the shit i’ve learned here. The reason why i don’t have many posts here is because i spend most of my time reading and trying to apply the training. From Waterbury’s TBT to Thibs plethora of tips to Shugarts nutrition ideas, just to name a few.

The culmination of the this time period is one where 90% of people want to look good. But i’m not going to be all show and no go. Hence the focus on strength in Phase II and the 5m30s mile.

I’m pretty happy to get married. Actually looking forward to it. All my Army and college buddies will be there. Yes, I want to make an impression. 95% of the people here would as well.

They say that Rangers Lead The Way, so after following for awhile i figured I’d try and lead from the front for bit.

Thanks for furthering my motivation.