Consider this the Biotest-For-Life challenge(Hardly clever; but wait until
you see the supplement list). I'll document my progress if anyone cares, considering
most try to get ripped this time of year and I will probably be starting on
Feb 1, a month or so before everyone else.
Stats
Age: 17
Height: 6'1"
Weight: 245
Bodyfat: 20%
Maxes (or is that MAXES, as of August of last year):
Squat: 455x3
Bench: 235x3
Deadlift: 415x8 (Never maxed)
PushPress: 225x2
Hang Clean: 175x3(Weakest lift, except maybe for barbell pullovers)
Supplements (Daily, regardless of goals):
Surge
Creatine Monohydrate (Not in Kool-Aid)
Protein Powder
MultiVitamin
Flax Oil
Fish Oil Capsules
Current Routine:
I just came off of a month and a half of 3x week HIT training in which i put
on 7lbs of LBM(9 total). I've just transitioned to the school's training program.
Weeks 1-2 & 5-6
Diet:
Cy Wilson's Steroid Dieting with the following macronutrient breakdown:
Protein: 360g
Carbs: 75g (25 at breakfast, 25 preworkout, 25 postworkout)
Fats: 35g
Total Calories: 2,055
Supplementation:
MD-6, dosage to be determined
T-2 Pro: 1 capsule 3xday
Methoxy: 2 teaspoons 2xday
Mag-10 1 dose/day after a double dose frontload
Workout:
I plan on using a 5x5 routine. With all respect to Joel Marion and his R,R&D
progam, I've changed the excercises to what I know works for me and what will
keep my interest. A1 and A2 are to be supersetted, followed by rest and 4 more
sets before moving on to the B excercises.
HIIT Cardio for half an hour on my off days.
Monday - Chest and Back
A1) Bench Press
A2) Bent Over Rows, underhand grip
B1) Wide-Grip Pullups
B2) Seated Shoulder Press, wide grip
C1) "Planks" as outlined in Coach Davies article this week. I never
knew they had a name.
C2) Plate Pinch, Grippers, Whatever
Wednesday - Legs and Traps (Depending on how drained i become
due to the lack of carbs, i may switch the A1 and B1 excercises)
A1) Stiff-leg Deadlift, elevated
A2) Squats, wide stance
B1) Leg Extensions
B2) Leg Curls
3x3 - Not supersetted
C1) Dumbbell shrugs
C2) Hang Cleans
Friday - Forearms, Arms and Delts (Forearms hit through their
constant use all workout)
A1) Dips
A2) Reverse Grip Barbell Curls, with towel wrapped around a straigt bar
B1) French Press
B2) Alternating Incline Dumbbell curls
C1) Seated Lateral Raises
C2) Plate Raises
Weeks 3-4 and 7-8
Diet:
T-Dawg 2.0 - I guess I'll be the guinea pig
Macronutrient Breakdown:
Protein: 360g
Carbs: Per Recomendations
Fat: 140g
Total Calories: 3,175
Supplementation:
MD-6, dosage to be determined
T-2 Pro: 1 capsule 3xday
Methoxy: 2 teaspoons 2xday
M
Tribex 500
Workout:
Fat to Fire
I'm not sure about this. I definitely want to use a Lactice acid/GH program
but I'm not sure which. I ultimately plan on training renegade style after this
fat loss experiment is over; which is the reason i chose F2F.
Weeks 9-12
What I do during the third month depends greatly on my progress. If I reach
my goals (more on that later) I plan on maintaining this month, to be followed
by a transition to a mass phase. If I'm still a lard ass, I plan on doing another
month of the same.
Goals
I hope to loose 25-30 lbs of fat using the above program; and end up at or
below 10% bf. That's a net loss of 3.75lbs a week, which I feel may be reasonable
considering the ammount of fat I have to loose. If I end up going 12 weeks,
that's 2.5 lbs a week, which seems to agree with most of T-Mag's estimates.
I won't go any more than 12 weeks, because of the Mag-10 and needs of my sport.
After maintaining for a while (After all that I want to enjoy it) I plan on
going on a mass phase, possibly with Mag-10 and end up at a playing weight of
anywhere between 250-265 with 10% bf. That may be a lofty goal, but I'm goal
oriented and will have 4 months to put on about 20-25 lbs of muscle gradually
while training renegade style.