These are my current statistics:
08/10/09 Stats:
Bodyweight: 252
BF%: 19.3%
Total Fat: 48.6
LBM= 203.4
My goal is to get my BF% down to 15% in five weeks. I plan to accomplish this by following the anabolic diet. I have already been on the diet for one week. The transition to no carbs hasn’t been too dramatic and I plan to stay motivated to get this done. I will have to lose 12 lbs of body fat to reach my goal. I realize this is a hard goal to come by, but I would rather set the bar too high rather than not high enough.
Squat 5x5: 225,225,295,315,335 (last two reps were brutal)
Step Ups: 80’s 3x8
Lunges: 80’s 3x8
Calf Raises: 225 3x8
Leg Curl: 3x8: 160,165,165
I’m a week and a half into the transition phase of the diet and I am feeling great. I already feel unreal in the weight room and am having a lot of energy. I am probably going to start lowering my caloric intake after this week to get things going towards my goal. I will most likely stay in the diet phase for about 8 weeks and then I will transition into the bulk cycle.
Squat 5x5: 225,225,295,315,335 (last two reps were brutal)
Step Ups: 80’s 3x8
Lunges: 80’s 3x8
Calf Raises: 225 3x8
Leg Curl: 3x8: 160,165,165
I’m a week and a half into the transition phase of the diet and I am feeling great. I already feel unreal in the weight room and am having a lot of energy. I am probably going to start lowering my caloric intake after this week to get things going towards my goal. I will most likely stay in the diet phase for about 8 weeks and then I will transition into the bulk cycle. [/quote]
Nice job. Good luck. Do you have any current pics as a starting point?
Hang Clean/Push Press 4x5: 135,155,165,185
Deadlift 4x5: 225,315,365,385
Upright Row 3x8: 115, 115, 115
Seated Dumbell Military Press 3x6: 70’s
Lateral Raise 2x8: 25’s
Front Raise 2x8: 25’s
Pull up (Front Grip) bodyweight: 4,3,2,1
It wwas a pretty good workout today. I haven’t maxed out on deadlift in a very long time so I have no idea where I am actually at, but the last rep was definitely hard. Since I have been in the transition I haven’t been monitoring my actual caloric intake, but I plan on starting to do that on Monday, so i can make sure that I am making the right amount of progress. I don’t know what my weight is currently at, but I know for sure that I am improving just by how I am feeling and my appearance in the mirror.
I am starting to write down everything I am taking in so I will post that later in the day. As far as losing 5 lbs in one week, I am mixed on how I feel. If it were my first week on this diet I would assume it were water weight, but I’m going into my third week so I know it isn’t that. I’ve never monitored my weight fluctuations with my body fat percentage so I’m not going to assume anything, and just keep it going. Perhaps I did lose a pound or two of muscle, but with how much fat I have, I wouldn’t be surprised if the majority of it were fat. I will see in three/four weeks.
As for my workout today, everything was feeling heavier than normal. I just wasn’t feeling it today. I’ve been having some extremely good workouts the past couple weeks so I was expecting a shitty one or two to be coming up.