This is my first post on T-Nation, but I’ve been an avid reader for about 2 months now. Here’s a little background info…
I’m 18 years old and just getting into college. In high school I wrestled all four years, but before high school I was very fat and was not very motivated. After having some success in my sophomore year I became very dedicated to the sport, and was avidly lifted and ran.
I had made some recognizable weight and strength gains, but decided that if I wanted to be on varsity I had to go from 150 to 125, which I did. My senior year I stayed at a healthier weight, but after having an embarrassing season I slowly fell back to my old, bad habits.
Right now I’ve made the decision to lose my fat, even at the expense of some of my muscle that I’ve gained over the spring and summer of this year.
My Current stats:
Weight: 154 (after a huge breakfast)
Arms (Flexed): 14"
Arms (Relaxed): 12.2"
Chest: 40 inches
Thighs: About 22.5"
Waist: 33"(at navel!)
Squat (A2G): 255x6
Deadlift (Over under grip): 255x5
I’ve read some articles on those who’ve been fat versus those who are hardgainers, and have learned through trial and error that 15 minutes of pre-breakfast cardio will facilitate my fat loss.
I will keep my macro-nutrient proportions at 40/30/30 (Protein/Carbs/Fat), and will have 4-5 meals per day. My proteins will be EAS Vanilla protein powder, shrimp, walleye, original flavored beef jerky, tuna cans and packets.
I ground turkey, deli cut turkey meat, egg whites and egg beaters. Fat sources will be from fish, almonds, peanuts, pistachios, walnuts, flax seeds in my oatmeal and small amounts of olive oil. I will get my simple carbs from yogurt, bananas, and apples.
Complex carbs will come from couscous and rice (PWO), brown rice, oat bran, wheat bran, quick oats and vegetables (carrots, peas, asparagus, broccoli, spinach).
My current supps have been:
150 MG caffeine
But I’m going to change that to…
- Multi-Vitamin (Will use until bottle is empty)
- Sci-fit Kreation (Kre-alkalyn and caffeine supp)
- Some type of fish oil supp
Lately my workouts have looked like this,
Sunday: Chest, serratus, jump rope
Monday: Deadlift and back
Tuesday: 15 minute HIIT session
Wednesday: Tris, bis, shoulder
Thursday: Quads (Squat variations), abs, forearms
Friday: Abs and A.M. Cardio
I’ve tried the meltdown workout before and I thought the idea was good, but after three weeks I didn’t feel any different. So I’m going to change my workout to this:
Workout 1: Military Presses superset clean and jerk, Dumbell Row super set Incline hybrid flys, Chin up superset bicep curl, Deadlifts superset forearm curls, *pullup superset v-ups
Workout 2: A2G squat superset one legged deadlift (Switch which leg goes first each workout), Lunge superset leg lifts, Skulls superset pullovers, *Dips superset twists
All of the workouts will be 3x8-10 plus 12-15 reps of the superset, except for the asterisked workouts which will be 3x10 plus 20-25 reps. My movements will be very slow with controlled eccentric contraction followed by explosive concentric contraction.
I will alternate between the two workouts every other day, and on the days between those workouts I will do 20-30 minute HIIT sessions.
If you have any suggestions or comments for me please leave them on my log; I am a strong believer in constructive criticism. I will post pictures every other Monday starting tomorrow morning, wish me luck.