Hi guys the name is Corey. I’ve been an avid T-reader for about a year now. I used to browse ocassionally and this site has helped me a ton. I am currently ranked 7th in the country for wrestling at the 69kg class. I weigh currently 156.5lbs.
My goal this summer, as I will be training hard is to drop 5-10lbs of fat over the next 6-8 weeks and would really love some feedback from the experienced people on this site, as i know there are a ton of you :). Motivation isn’t the problem, ill be busting my ass everyday. Oh, I am also currently using HOT-ROX. Started yesterday using 1 cap 2x daily.
Everything is most likely going to be tweeked and changed as i go along but here’s the current plan.
Monday - 12pm Wrestling /w clay, 5pm practice
Tuesday - AM weights, PM Practice
Wednesday - 12pm wrestling /w clay
Thursday - Recovery run, practice
Friday - AM weights, practice
Saturday - Technique /w sean, explosive stuff
Sunday - Rest or recovery run.
and the log so far. my main problem that i’ve realized is my cals, they seem much to low for my activity and im wonder what i should do, gaining weight horrifies me. should i slowly progress upwards then back down? Or perhaps just throw on an extra 500, as my body will be using them anyways and might buffer any fat gain.
135 x 12
185 x 12
225 x 8 x 2
285 x 5 x 2
115 x 12
135 x 9
155 x 8
155 x 6
Chin ups, 5 sets of 5
Thursday, July 12/07
9am - Shake - 1cup oatmeal, 400ml skim milk, 1scoup protein approx 600cals, 50g protein
10am-11:30am - was exausted from only getting 7.5hours of sleep, took a nap
11:40am - 1 Cap of HOT-ROX, seemed to wake me up immidately.
12pm - Went for a run to my school to pick up my transcript, felt a lot more hot as it was
windy out and i wasn’t running very hard but i was sweating a lot, probably a good sign.
Spit seemed very dry very early into the run, need to drink more water
13minutes there, 11minutes back
took a longer way on my way back and pushed harder.
1pm - 2 Apple + carrots + water. Roughly 350cals.
No cottage cheese, or cheese in fridge, fack.
3:30pm - 1cup allbran original + canned chicken. 38g protein, 390cals
my body seems to have recovered from the effects of HOT-ROX, at least from what i noticed.
the visable temp increase seems to last about 3-4hours.
5pm - 6:20pm Wrestling practice , took one cap at 5pm, hottest temp seems to be 2 hours
later no huge side effects other then cramping. Feels like a more calm ECA
6:30pm - PWO Shake, 300cals, 30g protein
7:50pm - Flank steak with salad beans and mushrooms. 250cals, 45g protein
10pm - 2 pork cutlets with beans and mushrooms. 300cals, 30g protein.
Total - 2300 cals, 210g carbs, 200g protein
Friday, July 13/07
9:45am - 1cap HOT-ROX, 500ml water
10:30am - Shake, 600cals, 50g protein
30 minute bikeride to the university.
11:10am Weight session.
Cleans - 115 x 10, 135 x 8, 155 x 6, 165 x 4, 165 x 5
Bench - 115 x 12, 135x 12, 165 x 8*, 185 x 4*
Rows - 45 x 10, 60 x 12, 70 x 8, 80 x 6, 90 x 5
Nosebled between 165 and 185 bench which sucked ass because i was gonna shatter a PR
but then got cooled down, i prolly wouldve hit 185 x 6. Two PR’s for me today both on the
cleans and bench. HOT-ROX seems to be most effective 2hours after ingested. Great weight
session. Drank 500ml water during workout
PWO shake - 300cals, 30g protein
30minute bikeride back home,
1:15pm - Apple, 100cals…1L water
2:25pm - Chilli, 500cals, 40g protein, 500ml water
4:10pm - All bran original + canned chicken, 500ml water, one HOT-ROX. 400cals, 40g protein
6:30pm - PWO shake, 300cals, 30g protein, about 1L of water during practice
Weighed in at 71.5kg, +.2kg up, which i would say is very good consindering all
the food/water ingested since last weigh in
7:30pm - 125g cottage cheese + glass of milk, 200cals 20g protein