Updated 04/12/2015: Updated supplements
UPDATED 02/27/2015: I thought it might be a good idea to update my log with my current goals and strategy so I edited the intro a bit and added this section to the beginning. This edit is being done on February 27th, 2015. My current goal is to get as cut-up as possible by May 31st of this year. Lower in this OP is some of my background but I have made a lot of changes in my life over the last three years. I have gotten stronger and eliminated many vices over this time period. I am focused on synergizing several tools including training, diet, and supplementation.
Goal:
Get as cut as possible by May 31st, 2015 while maintaining as much LBM and strength as possible. I don’t have an effective way to measure by BF, so will mainly have to go by eye-balling, but I would like to get sub-10% BF. I am targeting 180lbs as I believe this would be the target weight for me to achieve sub-10%. I began this specific goal on January 24th, 2015 at a body weight of about 210 pounds and likely 18-22% BF. This means I will need to lose approximately 30 lbs in 20 weeks. I have been totally on-point with my diet 01/24-02/27.
Training:
I focus on mainly compound lifts. I will be employing a push/pull split with some cardio I between. I exclusively us the following lifts:
-Bar Bell Bench Press
-Bar Bell Back Squat (high)
-Deadlift
-Clean and Press
-Overhead press
-Cable or Upright Barbell Rows
-Curls
-Pull-ups
-Dips
-Farmers Walks
-Ab work variations
-I employ HITT and LISS training as well as one long job per week. Finally, I do some conditioning work such as swings, lunges, get-ups, and other shit that makes me breathe hard and sweat.
Diet:
I am tapering my calories as I go. At a current weight of 200-201 lbs. My caloric goal is around 2,000 cal. Some days I hit below this at around 1,700-1,800 calories, while once a week I hit about 2,600-2,800 calories. I have estimated my maintenance calories around 2,400-3,000 calories depending on the day. I try to hit 325 calories per meal with my daily macro target being 165G Carbs, 63G Fat, and 160-200G of protein. On weight training days, I consume about 1,000 of my calories within a two hour window of my training.
Supplements (04/12/2015 update):
Micro PA
Indigo 3G
Plazma
MAG-10
Flameout
Multivitamin
Potassium
ZMA
Lumnite
TRT - TRT 220MG weekly / AI inhibitor
(I replaced oil sups with Flameout and dropped thermo)
Supplements (02/27/2015 update):
Indigo 3G
Plazma
Protein
Carnatine
Creantine
Fish oil
Multivitamin
Thermo
Fish oil
Lumanite (at night obviously)
ZMA (again at night)
TRT 220MG weekly / AI inhibitor
END OF UPDATE
This week is the week. I’m done screwing around. I’m on year 2.5 of a life long project. But it’s time to buckle down.
Little background:
At the start of 2012 I was fat, out-of-shape, drank to much, and all around a piece of shit. I’ve been able to bury a lot of demons but would like to take my training to the next level. I’ll post some old and current pics at the beginning of this log.
Current stats:
Age: 37
Weight: 207
Height: 5’08"
Bench: 255 5RM
DL: 485 1RM
Squat: 335 1RM
Goals:
Maintain clean lifestyle / limit alcohol poor food choices
Become more athletic and flexible
Maintain strength - gain if possible
Lean up
Plan:
Training: Compound lifting - using some of Dan John’s training articles. I will lift M / W / F. Cardio / Conditioning T / Th / Sat - rowing machine, running, conditioning work
Diet: Giving Keto a try.
Supplements:
Pre-workout energy drink
Whey Protein (PWO)
Creatine (Peri-WO)
BCAA (during WO)
Multi V (with first meal)
COQ 10 (with first meal)
DHEA (AM)
Probiotic (anytime in between meals)
ZMA (before bed)
Edits:
-Fuck Keto
-I am using Plazma and Indigo 3G as of Feb 2015. These are amazing products
-I am now 38
-I hit a 495 deadlift this year (Jan 2015) - new PR and a long time goal
-Extremely focused as of Jan 2015 on cutting
