Well, I procrastinated to the last second, as is my way Here are my starting stats
Height 5'9.5"
Weight 200lbs
Bodyfat approx 15%, measured as 11-12 mm at the suprailliac
Body type endomorph - I probably need only 1800-1900 cal to maintain a 200lb bodyweight, which sucks as far as i'm concerned.
Chest 43.5
Shoulders 48.5
L Bicep 14.25
R Bicep 14
L forearm 11
R forearm 11.25
L calf 15.5
R calf 16
Waist taken as 1" above belly button 37.5 - Why do I fit into some size 32 pants, and most 34s fall off me?
My goal for the 8 weeks is somewhere between a recomp and cut. My long term goal is to be somewhere over 200 lbs, at somewhere under 10% bodyfat. I reached 245 lbs at somewhere over 35% bodyfat in late january of this year and decided I needed to fix that. I reached a low of 196 the first week of august at around 16% bodyfat, but I had been "sticking" at the 197-200 range for the 2-3 weeks prior, even on a 1500 cal a day diet (70/15/15 approx). I decided to begin ramping up calories into a clean lean bulk, reaching a high of about 2800/day, as 45/40/15. Less than 10g a day are from simple carbs other than fructose from actual fruits or 100% juices, and carb intake is highest early, tapers off to only trace carbs at dinner. Just doing the math its kind of interesting, as it would look like i've gained somewhere from 4-6lbs of lean mass in those 3 weeks at higher calories....
At where I weighed in today, I need to get to somewhere between 186-190 during this contest to break the 10% boundary if I gain no additional muscle. My plan is to start ramping down calorie intake again to closer to 2000 cal, but stay at that at least the first 4 weeks. I may go lower for the last 4, depending on what progress looks like. Luckily I don't have issues with lethargy at negligible carbs or low overall calories.
Pictures will be posted later today, still need to get a newspaper
Supplements taken besides leviathan / incarnate
niacin 500mg/day
CoQ-10 400mg/day
glucosamine 3g/day
chondroitin 2.4g/day
Neovar 8 caps/day
Reset AD 3 caps/day
multivitamin
bulk powerFull / tryptophan as sleep aids.
A much simpler mix than I was taking previously
All my strength training and cardio is done first thing in the morning, empty stomach for cardio.
Workout scheme
M/W/F following body for life workout structure - Body-for-LIFE Weight Training
I've been doing this for about 4 months now, but i'm changing which particular excersizes i'm doing for each muscle group, so that is keeping it reasonably fresh. I may change my workout structure during the course of this contest, i'm not sure. 4 months is a while. I'd like to move to DC training, but i'm not sure how well I can do that in my current gym given equipment. On strength days I sometimes do some amount of cardio (20 min or less) either HIIT or low intensity, depending on how I feel and how time has worked out for that workout as I need to make it to work on time.
Tu/Th/Sa cardio - 20-60 minutes of cardio based on feel. absolute minimum is 20 minutes of low intensity biking at 120bpm heart rate. Frequently do 20 minutes on bike like that followed by 20 minutes HIIT on a crosstrainer, followed by another light 20 minutes on bike for cooldown. Occasionally do high speed light weight full body exersizes like clean and jerks (with 15 lb dumbells), jumping jacks with 5lb weights, etc as well, with no particular pattern
I'm going to have a little disadvantage at the start as next week as well as sept 10-14 i'll be travelling for business. Luckily I should have access to gyms in both places. But having access to and having time to are different things, so i'm a little concerned. I'll make sure I at least get cardio in.
Recap (as I know there was enough above to be boring)
So here's my 2 options to reach my transformation goal
Height 5'9.5"
Weight 200lbs
Bodyfat approx 15%, measured as 11-12 mm at the suprailliac
Body type endomorph - I probably need only 1800-1900 cal to maintain a 200lb bodyweight, which sucks as far as i'm concerned.
Chest 43.5
Shoulders 48.5
L Bicep 14.25
R Bicep 14
L forearm 11
R forearm 11.25
L calf 15.5
R calf 16
Waist taken as 1" above belly button 37.5 - Why do I fit into some size 32 pants, and most 34s fall off me?
My goal for the 8 weeks is somewhere between a recomp and cut. My long term goal is to be somewhere over 200 lbs, at somewhere under 10% bodyfat. I reached 245 lbs at somewhere over 35% bodyfat in late january of this year and decided I needed to fix that. I reached a low of 196 the first week of august at around 16% bodyfat, but I had been "sticking" at the 197-200 range for the 2-3 weeks prior, even on a 1500 cal a day diet (70/15/15 approx). I decided to begin ramping up calories into a clean lean bulk, reaching a high of about 2800/day, as 45/40/15. Less than 10g a day are from simple carbs other than fructose from actual fruits or 100% juices, and carb intake is highest early, tapers off to only trace carbs at dinner. Just doing the math its kind of interesting, as it would look like i've gained somewhere from 4-6lbs of lean mass in those 3 weeks at higher calories....
At where I weighed in today, I need to get to somewhere between 186-190 during this contest to break the 10% boundary if I gain no additional muscle. My plan is to start ramping down calorie intake again to closer to 2000 cal, but stay at that at least the first 4 weeks. I may go lower for the last 4, depending on what progress looks like. Luckily I don't have issues with lethargy at negligible carbs or low overall calories.
Pictures will be posted later today, still need to get a newspaper
Supplements taken besides leviathan / incarnate
niacin 500mg/day
CoQ-10 400mg/day
glucosamine 3g/day
chondroitin 2.4g/day
Neovar 8 caps/day
Reset AD 3 caps/day
multivitamin
bulk powerFull / tryptophan as sleep aids.
A much simpler mix than I was taking previously
All my strength training and cardio is done first thing in the morning, empty stomach for cardio.
Workout scheme
M/W/F following body for life workout structure - Body-for-LIFE Weight Training
I've been doing this for about 4 months now, but i'm changing which particular excersizes i'm doing for each muscle group, so that is keeping it reasonably fresh. I may change my workout structure during the course of this contest, i'm not sure. 4 months is a while. I'd like to move to DC training, but i'm not sure how well I can do that in my current gym given equipment. On strength days I sometimes do some amount of cardio (20 min or less) either HIIT or low intensity, depending on how I feel and how time has worked out for that workout as I need to make it to work on time.
Tu/Th/Sa cardio - 20-60 minutes of cardio based on feel. absolute minimum is 20 minutes of low intensity biking at 120bpm heart rate. Frequently do 20 minutes on bike like that followed by 20 minutes HIIT on a crosstrainer, followed by another light 20 minutes on bike for cooldown. Occasionally do high speed light weight full body exersizes like clean and jerks (with 15 lb dumbells), jumping jacks with 5lb weights, etc as well, with no particular pattern
I'm going to have a little disadvantage at the start as next week as well as sept 10-14 i'll be travelling for business. Luckily I should have access to gyms in both places. But having access to and having time to are different things, so i'm a little concerned. I'll make sure I at least get cardio in.
Recap (as I know there was enough above to be boring)
So here's my 2 options to reach my transformation goal
- I can keep calories "high" - 2500ish and shoot for gaining 10lbs of lean mass while maintaining current scale weight.
- I can drop calories fairly low - 1600ish and shoot for dropping 1.5-2 lbs a week to hit upper 180s scale weight and my bodyfat goal