First up is the plan. Lets roll this out military style for those infantry grunts out there:
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.
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.
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.
a. Gourmet Nutrition (Dr J. Berardi)
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.