Alright fella's - Here we go. This will be the start of my daily log over the next 20 weeks. This log will consist of an 8 week High Intensity Lean Bulk Program followed by a 12 week cutting phase.
Current Stats:
29yrs old
179.5 lbs
~15% B
TDEE - 2583
Suprailiac Caliper Measurement - 9 (Will be using this measurement to track bodyfat %)
Neck - 12 3/4
Chest - 41
Biceps - 15
Waist - 33
Mid Leg - 22.5
Upper Leg - 24
Calf - 15
Lean Bulk Phase: 8 weeks - Goals are to gain 10-15 lbs of LBM with no increase in BF%. I will be following my BF% closely to make sure I'm not adding bodyfat and if I start to see an increase we'll need to make adjustments to the diet. I might add that I know 10-15 lbs is ambitious; however, I haven't been working out for a while so I expect to get some "newbie gains". I might add that there will be NO aas use!!!
Cutting Phase: 12 weeks - Goal will be to drop from 15% Bodyfat to 10% Bodyfat without much if any loss of LBM. Diet will be determined at a later period. I'll more than likely either run a CKD or "IF" style diet. During this time I will be running a T3/Clen/Keto cycle straight through the 12 weeks.
For now we'll focus on the present: I started this today. Below I'll list my current diet and workout program. Please feel free to offer your advice.
Diet: 1/9/12 - All split as shown as Cal/Fat/Carbs/Protein
Lift Days -
9:00 a.m.
2 oz 96/4 Ground Beef (Drained Twice)
4 Egg Whites
Veggies
3/4 Cup of Oats
429/6.75/51.5/43.5
12:00 a.m.
Protein Shake (Blended with Whey, Casein, 3/4 cup oats/1tbs Peanut Butter)
444/13/53.5/36.5
2:00 p.m.
Tuna Salad on Whole Grain Bread
1 Chocolate no bake cookie (my own recipe - Protein Powder, Peanut Butter, and Oats)
442.5/8.35/54.5/43
4:00 p.m.
Twice Loaded Baked Potato - 96/4 Beef, Potatos, Brocolli
2 - Chocolate No Bake Cookies
530/12.5/52/52
6:00 p.m.
SlimmerMe's Pancakes
430/4.6/63/41
7:00 - 8:00 workout
8:00 p.m.
Protein Shake 1/2 whey 1/2 Casein
225/1.5/3/49
10:00 p.m.
6 oz Hamburger Patty
280/6.75/0/36
Total = 2781 cals/53.45 Fat/277.5 Carbs/301 Protein Split = 17/40/43
Non - Lift Days
Close to the same thing, but I dropped serving sizes and cut a few carbs.
Totals for non-lift days = 2324/38/215/287 Split = 14/36/50
Workout Routine: Mon/Wed/Fri - Full Body Supersets 3 days per week. Cardio is done Fasted Tues/Thurs/Sat at 60 min Low/Med Intensity. Sunday is Rest Day
Squats 15-20 Rest 90 sec - 3 Sets
Straight Legged Deadlift 15-20 Supersetted with Calf Raises in/out/straight 7/7/7 - 3 Sets
Pull-up (Until Failure) Supersetted w/Flat Bench 12-15 reps - 3 Sets
Bent Over Rows 12-15 Supersetted w/Incline Bench 12-15 - 3 Sets
Military Press 12-15 Supersetted with Ab Curls (Until Failure) - 3 Sets
Upright Rows 20-25 Supersetted with Leg Raises (Until Failure) - 3 Sets
Skull Crushers 12-15 Supersetted with Standing BB Biceps Curls 12-15 - 3 Sets
This log will serve as a motivational tool for me. Unless I'm deathly sick I WILL NOT miss a day or cheat on my meals. I'll be posting daily and look forward to any advice you vets have to give. So let's get started let's get this thing tweaked because I'm already one day into it.
Thanks
Here's my most current pic. I'll update with new pics every few weeks.
9199bb38c660696d595d_4 by slfmade, on Flickr
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