T Nation

Training Log: drewmofpo


Hey guys-
I started reading T-Nation about 6 months ago and have really enjoyed
the articles and forums. I am a little nervous about posting my
pics/measurements up here though because, frankly, they aren't good.

Anyhow, quick history on me... I've been lifting on/off (off due to injuries which occurred during lifting (back, shoulder, wrist, etc))
since high school. I have learned the hard way about training correctly and finally feel like I have a handle on that aspect thanks in large part to T-Nation. Right now I am 25, 6 feet tall at 206.5 lbs. Honestly, I know I'm fat with no base to speak of.I'm just getting started again after another injury and want to give it a serious try with a good routine and kick ass diet.


Training: I work a lot so the only time I can go to the gym is early
in the morning. After reading a lot of articles on T-Nation, I found
a workout program I liked and fit into my schedule. It's Joel Marion's
"Time Efficient Hypertrophy."

Diet: On top of drinking about a gallon of water a day, I made a
diet that conformed to Berardi's 7 Habits of Highly Effective Diets
and will follow his tailor made nutrition guide when I need to make
changes to my diet. I can post what I have come up with if people are

Supplements: Whey Protein, Fish oil, flax oil, CLA, multi vitamin,
B-12, folic acid, Vit E, green tea, Vit C, and HOT-ROX

Goals: I was thinking around 225 at about 10% BF within a year(I would
say I'm low to mid 20's in the picture). I don't know if that is realistic
but it's my goal.

Lifts: (pathetic I know)
Bench: 205 lbs (always been my worst lift)
Deadlift: 300 lbs
Squat: 250 lbs (all the way down)

Lift Goals:
Bench: 315 lbs
Deadlift: 450 lbs
Squat: 400 lbs

Any constructive criticism is much appreciated....

(I actually started this on Apr 6 but decided to post today, so some of this is post dated)

4/6/06 Measurements
Weight: 206.5 lb
Waist: 92 cm (36.25")
Chest: 106.5 cm (42")
Arms: R+L 38.5 cm (15.25")


still trying to figure out how to post the pic the correct way... will get it eventually....
finally got it up there... it's not perfect but it's something... will work further on it when I have some more time.


Post dated Update:
Weight: 202.5 lbs (-4 lbs)
Waist: 89 cm (-3 cm)
Chest: 106.5 cm (-0 cm)
Arms: R+L 38.5 cm (-0 cm)

From now on everything will be current, starting with my next update on Sunday morning


you dont want your bench to be as high as your squat ever. shoot for a higher squat than 315, youll get 315 easilly


Haha, true enough, nice catch....
I will adjust my squat before I get knocked around.... thanks.


your body composition goals seem a little far fetched for just one year. You should make some short term goals that lead up to your 225 lbs at 10% bodyfat goal.


I'm with you on the too opmistic for one year point.....
That leads me to one of my questions for the citizens of T-Nation....
How should I go about achieving my goal (if it takes more than one year, that's fine) ?
I can think of a few different strategies, taking into account my current fitness level (kind of fat, not much muscle)...
1. Cut down to about 180 and do a clean bulk up...
2. Bulk up to like 250 and then cut down to whatever...
3. Try to stay at 205 and look for body recomposition... then once I achieve a certain leanness, go for a clean bulk up
4. Gain a little, cut a little, netting out to a slight gain....

I really don't know how to approach this and any opinions/advice would be appreciated.


This is my unscientific, unexpert opinion, but I would cut down using such protocols as 10 x 3 for fat loss, Girondas 8x8, 15x4 with low rest, and even throw in tabatas once in a while. You will still build some muscle, but you will lose fat as well. These are time efficient as well.

I think seeing that fat come off first will keep you motivated more than building lots of muscle and still being fat, but that's just me.



Weight: 201.5
Waist: 89.5 cm
Chest: 108.5 cm
Arms: R+L 38.5 cm

Going to cut calories a bit this week and see how my body responds to it....


I've decided on my plan of attack....
Lean out to 190... hopefully gain a few pounds of mass due muscle memory... stabilize there for maybe a month, hopefully getting slightly leaner... and then start bulking....


Training Days (M,T,W,R,F):
5:30 am - Pre WO: 16 oz skim milk, 1 scoop optimum whey
5:45 - 6:30 - workout
6:45 - Post WO: 16 oz skim milk, 2 scoops optimum whey, supplements incl. 6 g of fish oil
10:00 - can of chicken, 1/4 cup 2% sharp cheddar cheese, 1/2 can of spinach
1:00 pm - Can of tuna, light mayo, 1 red pepper, 1 banana
4:00 - 1 cup 1% cottage cheese, 1/3 cup cashews, 1 apple
7:00 - 1 can of chicken, 1/4 cup 2% sharp cheddar cheese, 1 tomato
9:30 - 1 cup 1% cottage cheese, 1/3 cup of cashews, 1 tbsp flax oil

Non-Training Days (S,S):
Wake up: 1.5 cups oats, honey, 16 oz skim milk
4 meals spaced evenly apart between 2-3 hours apart:
1. 1 serving blueberries, 1 cup plain low fat yogurt
2. can of chicken, 1/4 cup 2% sharp cheddar cheese, 1 serving carrots
3. can of tuna, light mayo, 1/3 cup of cashews, 1/3 large can of pumpkins
4. 1 cup plain lowfat yogurt, 1 apple
Before bed: 1 cup 1% cottage cheese, 1/3 cup of cashews, 1 tbsp flax oil

Any constructive feedback is much appreciated.....


On diet changes....
I basically lowered my amount of milk PWO and took out the cheese....


Update: 4/30/06

Weight: 200 lbs (-6.5 lbs)
Waist: 88 cm (-4 cm)
Chest: 106.5 cm ( -0.0 cm)
Arms: R+L 38.5 cm (-0.0 cm)


Update 5/7/06:
Weight: 200 lbs
Waist: 87 cm
Chest: 107 cm
Arms: R+L 38 cm


Just did some reasearch and found that according to my wrist size(7.25") - my ideal measurements would be 33" waist, 47" chest...
So as an interim goal, I am going for a 45" chest and a 32" waist....
Right now, I would say that I am 43" and 35" so I got some work to do... I have been 42" and 32" so it's possible...


Update 5/14/06
Weight: 196 lbs
Waist: 86 cm
Chest: 106.5 cm
Arms: R+L 38 cm


Update on Progress so far.....
Date: 4/6/06 5/14/06 Change
Weight 206.5 196 -10.5 lbs
Waist 92 86 -6 cm
Chest 106.5 106.5 -0 cm
Arms 38.5 38 -0.5 cm


5/21 Update:
Weight: 194.5 lbs
Chest: 106.5 cm
Waist: 85 cm
Arms: R+L 38 cm


looks like your doing a good job about losing weight and not losing much size in your arms and chest. any strength loss?


I'm actually getting stronger weekly right now....
But it may be muscle memory at this point... I'm not to where I was before I injured myself and I'm coming back slowly on some exercises....
I have done this sort of cut before albeit with a more extreme diet...
I started to lose strength when I hit the low 180s so I have decided to stop the cutting portion of my diet at 185 and work on stabilizing and leaning out without losing any weight before I gain back weight (hopefully muscle)...