I want to start by thanking VaughnTrue and the iForce crew for setting me up with this log ofand Compete. I am sick of excuses and ready to make some drastic changes in my life, and this log is going to help me through it. Before we get started, here is some background about me:
Weight: 248 lbs.
Estimated BF - 28%
Training: I have lifted and played competitive softball off and on for the last 20 years. A few years ago I suffered a major knee injury and that led to a series of surgeries that kept me out of the gym for about a year and a half. My body completely went to crap. In February of 2012, I started training regularly again and got my diet in check. I had ballooned up close to 300 lbs., so I busted my ass and got down to around 225 by mid-August.
Unfortunately in my haste to get back in shape, I went too hard, too fast and tore my labrum in my left shoulder where the biceps tendon attaches. I needed surgery and ended up going under the knife at the end of August. I couldn't work out or even do cardio for the first month because any elevation in my heart rate resulted in excruciating pain in my shoulder. I wore a sling around for 6 weeks, including having to wear it to the Olympia expo.
Five months later and I still can't do any upper-body lifting. I got depressed for a while and stopped doing much of anything, while at the same time I started eating anything that looked or sounded good. I gained a ton of fat and lost a $hitload of muscle. I have rededicated myself to getting in shape and have been lifting and doing cardio regularly for the last couple weeks as well as reigning in my diet.
This is what my training plan looks like right now:
Legs: 3 days per week (2 low weight/high rep and 1 heavy weight/lower reps)
Cardio: 2-3 times per week. I have a recumbent bike at home and do 45 minute sessions on that while I watch TV.
Shoulder rehab: Band work and stretching 6-7 days per week
Diet: This is still a work in progress, but I am shooting for 2600 calories and 250 grams of protein each day.
Goals for this log:
1. Lose 15 lbs. in the next 30 days, while trying to spare lean mass as much as possible.
2. Get BF down to 24% in next month.
3. Rehab shoulder to the point that I can begin some form of upper body work.
I think and Compete fit right into achieving my goals. I am beta testing a fat burner right now, so I prefer a pwo without stims and Hemavol is the gold standard in that department. I have used Hemavol in the past and it really improves the quality of my workouts. Compete is a product I have been wanting to try for a long time and I am excited for what it might be able to do to improve my and recovery. Recovery is going to be essential as often as I work legs and the increased cardio that I will be adding. All of this is very taxing on my legs and body in general and I am hoping Compete can help me through it.