Decided to put my nuts out on the chopping block. My original plan was to diet down to 10-12% BF and then work from there, but I’ve come to realize that until I have enough muscle mass (aka. fat-burning engines), getting down to that BF% will be a long and arduous process. Also, if I were to cut down without first building a solid base, I would just be a smaller version of my previous self, which really isn’t what I want.
So I’ve gone with the next best option: putting on size. By no means do I plan on eating like shit. At my current BF% (16-18%), dirty bulking would result in me gaining 2-3x more fat than muscle. I plan on eating as clean as possible while manipulating the following variables as I see fit:
- fasted morning cardio
- interval work (100/400m sprints)
- protein powder
Ideally, I’d do the morning cardio and interval work regardless to keep my metabolism high and just play around with my milk and protein powder intake (John Berardi’s G-flux concept).
I plan on taking this 8-12 weeks at a time. If I’m not making strength/muscle gains or I’m getting too fat (20+% BF), then I’m switching things up. But until then, I’m sticking with the plan. I hope my fellow T-men can keep me accountable.
Weight: 180 lbs
Level: Beginner (lifting on and off since late 2004; lifting consistently since mid-March 2009)
Bench: 175 (3x5)
Squat: 265 (3x5)
Deadlift: 295 (1x5)
Short-term goals: (1 RM in lbs)
Bench - 205+
Squat - 305+
Deadlift - 335+
Long-term goals: (1 RM in lbs)
Bench - 275+
Squat - 375+
Deadlift - 450+
I’ll upload some beginning photos on June 8th.
Still unsure. I have Christian Thibaudeau’s Get Jacked Fast program and just bought most of the recommended supplements for it, so I might just stick with that while eating more and toning down the cardio/energy systems work. Won’t give out the details, but the program is basically a upper/lower split over 4 days (typical CT stuff).
I’m also looking into Westside for Skinny Bastards, Part III by Joe DeFranco. It’s your typical Westside template (2 ME days, 2 RE/DE days), and the concept of rotating between ME and RE/DE work sounds very interesting. Here’s a link: http://www.defrancostraining.com/articles.html
(EDIT: I’ve also come across Jim Wendler’s 5/3/1 program. It’s another upper/lower split with an emphasis on the bench press, squat, shoulder press, and deadlift. It’s like Starting Strength except it focuses on one specific lift each workout.)
Either way, since I’m still a newbie, I should make gains with either program, as long as I eat right and work my ass off.
If you have a suggestion for a workout program given my goals, please let me know. I’m open to suggestions (ie. not limiting myself to these two options).
It all starts on June 8th.