I need to get in shape! I'm starting this log to track my progress, share it with the forum, and get feedback. Official start date: Sunday 9/2/2007
Purpose: To become a lean, mean, muscle machine - I want LBM, and lots of it!
Stats on Sunday morning 9/2/2007 on empty :whip:
Age: 36
Weight: 170 lbs
Shoulders: 48 1/2"
Chest: 41 1/2"
Waist: 34" (my pants must have stretched since I wear 33")
Wheels: 22 1/4", 15 1/2"
Calves: 15 1/2"
Guns: 14"
Forearms: 11 1/2"
Begin updates. Stats taken in the morning on empty :whip:
* End of Week 1: Sunday 9/09/2007: 170 lbs
* End of Week 2: Sunday 9/16/2007: 171 lbs (+1 from start, +1 from last week)
* End of Week 3: Sunday 9/23/2007: 170 lbs (+0 from start, -1 from last week)
* End of Week 4: Sunday 9/30/2007: 180 lbs (the previous values are skewed since my scale is busted)
* End of Week 5: Sunday 10/07/2007: MIA (still no scale)
* End of Week 6: Sunday 10/14/2007: MIA (still no scale)
* End of Week 7: Sunday 10/21/2007: 176 lbs (used scale at gym)
* End of Week 8: Sunday 10/28/2007: MIA (still no scale)
* End of Week 9: Sunday 11/04/2007: 172 lbs (used scale at gym)
* End of Week 10: Sunday 11/11/2007: 175 lbs (used scale at gym)
* End of Week 11: Sunday 11/18/2007: MIA
* End of Week 12: Sunday 11/25/2007: MIA
* End of Week 13: Sunday 12/02/2007: 176 lbs (used scale at gym)
* End of Week 14: Sunday 12/09/2007: MIA
* End of Week 15: Sunday 12/16/2007: MIA
* End of Week 16: Sunday 12/23/2007: MIA
* End of Week 17: Sunday 12/30/2007: MIA
* End of Week 18: Sunday 1/06/2008: 176 lbs (used scale at gym)
* End of Week 19: Sunday 1/13/2008: MIA.
I decided to start using dermal Formastane: 5g dissolved in one bottle of Penetrate. I started on Sunday 1/13/2008. I am using between 6 to 8 pumps twice a day. Sometimes the first or second pump don't have any Form even if I shake the bottle.
* End of Week 20: Sunday 1/20/2008: 172 lbs (-4 from previous week). <<< I will use this as a baseline since the previous 19 weeks were somewhat skewed.
* End of Week 21: Sunday 1/27/2008: 173 lbs (+1 from previous week).
* End of Week 22: Sunday 2/03/2008: MIA. Had an accident at the gym during the week. Messed up my routine. Stopped using Form since I can't get an upper body workout for a few weeks.
* End of Week 23: Sunday 2/10/2008: MIA.
* End of Week 24: Sunday 2/17/2008: MIA.
* End of Week 25: Sunday 2/24/2008: MIA.
* End of Week 26: Sunday 3/02/2008: 172 lbs (used scale at gym) I'm not happy with my results thus far. Workouts are good but still can't manage to get my 6 meals a day. Time to make some changes. Stay tuned.
End updates
Here is my plan:
Meal plan: I will be eating six meals a day. I calculated the daily caloric intake required based on conventional formulas for someone with a desk job, then added the required calories for the workout plan and muscle growth. I need to learn how my body adjusts. Also, I exercise after work so I would have eaten 4 meals prior to going to the gym.
Workout plan:
Phase 1: I'm going to ease my way back into the discipline of bodybuilding. I'm starting with a basic whole body workout three times a week for three weeks, followed by one week of stretching and recovery.
Phase 2: I have BOBO's deluxe muscle building program. I signed up with him a while back and got great results. However, I failed to keep it up. This is an 8 week program.
Phase 3: Don't know yet. I'll figure something out prior to the end of Phase 2.
Phase 1 details: I got this from a HFL book I bought many years ago. The items below contain what I need to eat at my current weight. The actual caloric intake will be adjusted throughout the program. The workouts below may seem excessive, however the effort will be minimal since the program does not require maximum lifts, is supposed to be designed to pre-exhaust certain muscles, and to force me to use proper form.
Week 1: Workout 3x week (Sun, Tue, Thu). I will be eating about 3232 calories a day:
* Abs
* 3 supersets: leg extensions and hamstring curls
* 3 supersets: bench press and close-grip pull-down
* 2 sets: hyperextensions
* 2 sets: shoulder raises (21's)
* 3 supersets: preacher bench curls (BB) and tricep press-down
Week 2: Workout 3x week (Sun, Tue, Thu). I will be eating about 3267 calories a day:
* Abs
* 3 supersets: leg extensions and hamstring curls
* 3 supersets: hack squats and side leg raises
* 2 sets: hyperextensions
* 3 supersets: bench press and close-grip pull-down
* 2 sets: shoulder raises (21's)
* 2 sets: military press
* 3 supersets: preacher bench curls (BB) and lying French press
Week 3: Workout 3x week (Sun, Tue, Thu). I will be eating about 3323 calories a day:
* Abs
* 3 supersets: squats and hack squats
* 4 supersets: leg extensions and hamstring curls
* 3 supersets: bench press and decline rows
* 3 supersets: pec flys and close-grip pull-ups
* 2 supersets: upright rows, military press, and rear delt flys
* 3 supersets: standing barbel curl and French press
* 3 supersets: seated incline dumbell curls and tricep kick-backs
* 2 supersets: good mornings and hyperextensions
Week 4: Workout 4x week (Sun, Tue, Thu, Sat). I will be eating about 3080 calories a day:
* I will be out of town on vacation and may not have access to a gym. Depending on how I feel, I may do some light lifts or focus on stretching exercises.
* I'm also using this week to assess how my body reacted to the previous 3 weeks and to prepare for the 8 week BOBO plan.
* I may adjust the daily caloric intake depending on how much I weigh at the end of week 3.
Edit: I started working out during lunch with my workout buddy on 10/15/2007. We're doing a four-day split as follows:
* Monday: Legs & Abs
* Tuesday: Chest
* Wednesday: Back
* Thursday: Arms & Abs
Sometimes I do a light workout on Saturday which consist of no-weight squats, leg raises, pushups, and wide-grip pull-ups. It gets me through the weekend.
I took these pics on July 15th 2007. Not much has changed since then, so consider these the "before" pics. I will update my log on a weekly basis and may post pictures once a month. Wish me luck! :wave:
Edit: I was adding the date as text to the pic and now I'm unable to upload it again.
============================================================================================================================
Round 2! Sunday 3/09/2008
It has been 6 months since I started this log and so far I have not gained much weight. Then I busted my finger and have lost a good 5 weeks of progress. Time to try again.
I am going to keep things a bit simpler this time - I'm going to use the Scivation Lean Mass Diet program and progressively increase my daily caloric intake. My main problem has been eating 6 meals a day, so I'm going to start with the lowest caloric intake on the plan to get me used to eating.
Stats are almost the same as when I started, I'll get measurements and update again:
Age: 36
Weight: 172 lbs
Shoulders:
Chest:
Waist:
Wheels:
Calves:
Guns:
Forearms:
Begin updates. Stats taken in the morning on empty :whip:
* End of Week 27 (3/09/2008 to 3/15/2008 on 2000 cals ed + pre-cycle supps): Sunday 3/16/2008: 172 lbs.
* End of Week 28 (3/16/2008 to 3/22/2008 on 2000 cals ed + pre-cycle supps): Sunday 3/23/2008: 172 lbs.
CEL H-Drol cycle begins @ 50mg ED
I've modified my training program as follows:
* Sunday: Off
* Monday: Legs (includes 20 rep squat)
* Tuesday: Push (may split into morning chest and evening tris)
* Wednesday: Pull (may split into morning back and evening bis)
* Thursday: Legs (includes 20 rep squat)
* Friday: Push Push (may split into morning chest and evening tris)
* Saturday: Pull (may split into morning back and evening bis)
* End of Week 29 (3/23/2008 to 3/29/2008 on ? cals ed): Sunday 3/30/2008: 172 lbs. Time to increase daily calories by 500.
** Workouts not as planned: Monday Chest, Tuesday Legs, Wednesday Back and Bi, Thursday Shoulder & Tri, Friday Chest, Saturday Legs, Back, and Bi.
* End of Week 30 (3/30/2008 to 4/05/2008 on ? cals ed): Sunday 4/06/2008: ? Scales at gym were busted. I'll weigh in during the week.
** Workouts not as planned: Monday Chest, Tuesday Legs, Wednesday Back and Bi, Thursday Shoulder & Tri, Friday off, Saturday Legs.
Xtreme Tren cycle begins @ 60mg ED
* End of Week 31 (4/06/2008 to 4/12/2008 on ? cals ed): Sunday 4/13/2008: 174 lbs.
** Workouts not as planned: Monday Legs, Tuesday off, Wednesday Back and Tri, Thursday Shoulder & Bi, Friday light chest, Saturday Legs, Back, Traps, and Bi.
CEL H-Drol cycle increased to 75mg ED, last day @ 100mg
* End of Week 32 (4/13/2008 to 4/19/2008 on ? cals ed): Sunday 4/20/2008: 176 lbs.
** Workouts not as planned: Tuesday and Sunday whole body workout; took the rest of the week off from the gym.
CEL H-Drol cycle ends
Xtreme Tren cycle increased to 90mg ED
* End of Week 33 (4/20/2008 to 4/26/2008 on ? cals ed): Sunday 4/27/2008: 178 lbs.
** Workouts not as planned: Sunday whole body workout, Monday chest, Saturday whole body workout; took the rest of the week off from the gym.
* End of Week 34 (4/27/2008 to 5/03/2008 on ? cals ed): Sunday 5/04/2008: 179 lbs.
** Workouts not as planned: Sunday back, bicep, tricep, Monday chest; took the rest of the week off from the gym but did some close and wide grip pull-ups. I have also decided to end my cycle a week earlier. I seem to react to the Xtreme Tren better, but started noticing higher blood pressure. I lowered the dose back to 60mg ED early in the week.
Xtreme Tren cycle ends
PCT begins
* End of Week 35 (5/04/2008 to 5/10/2008 on ? cals ed): Sunday 5/11/2008: ?
** Workouts not as planned - went on vacation: Sunday whole body workout; Monday legs; Tuesday chest; Wednesday back; took the rest of the week off for weekend trip.
* End of Week 36 (5/11/2008 to 5/17/2008 on ? cals ed): Sunday 5/18/2008: 177 lbs. Down 2 lbs; not looking as swole, probably water...
** Workouts not as planned - rest of vacation: Wednesday back; Thursday shoulders and arms.
* End of Week 37 (5/18/2008 to 5/24/2008 on ? cals ed): Sunday 5/25/2008: 175 lbs. Down another 2 lbs; looking tighter and losing some flab since I've increased cardio frequency. Must be careful not to overdo it or I'll drop down to where I started.
** Workouts back to normal, started to sprinkle in some cardio: Sunday morning 15min HIT + 30min med cardio; Monday morning 10min cardio, evening P90X Plyometrics; Tuesday chest; Wednesday morning 15min cardio, noon back; Thursday shoulders and arms; Friday chest.
* End of Week 38 (5/25/2008 to 5/31/2008 on ? cals ed): Sunday 6/01/2008: 175 lbs. No changes in weight. I know I would have kept more muscle weight if my bulk diet were in check... Summer is almost here and I really want a 6 pack, so I'm going to change gears and give the CKD a try. I am taking a week to setup and transition between what I do now and CKD.
PCT ends
* End of Week 39 (6/01/2008 to 6/07/2008 on ? cals ed): Sunday 6/08/2008: 171 lbs. Started no-carb plan on Wednesday to assess tolerance to CKD. Lost 4 lbs. I am back a little lighter than when I started, but no worries I want my 6-pack for summer. I've never had one and I want one Formal CKD begins today, Sunday 6/8/2008.
CKD begins. Workout plan:
*** Sun: Legs
*** Mon: Back, Chest, Abs
*** Tue: Shoulders, Arms
*** Wed: Rest or cardio
*** Thu: Legs
*** Fri: Upper body
*** Sat: Rest
* End of Week 40 (6/08/2008 to 6/14/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 6/15/2008: ?
** Weight on Friday morning on empty (6/13/2008): 167 lbs :whip: Warning: this was the first all-out no-carb week and some of the fat started to gross me out, which caused me to eat about 1500 cals 3 days of the week. The 2125 DCI is already 500 cal below maintenance, so I was about 1100 below maintenance on 3 days. I'm sure this is the reason why I went down to 167 lbs. by Friday morning.
* End of Week 41 (6/15/2008 to 6/21/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 6/22/2008: ?
* End of Week 42 (6/22/2008 to 6/28/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 6/29/2008: 171 lbs.
Xtreme Tren cycle begins @ 60mg ED
* End of Week 43 (6/29/2008 to 7/05/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/06/2008: ?
* End of Week 44 (7/06/2008 to 7/12/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/13/2008: ?
* End of Week 45 (7/13/2008 to 7/19/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/20/2008: ?
* End of Week 46 (7/20/2008 to 7/26/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/27/2008: ?
* End of Week 47 (7/27/2008 to 8/02/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 8/03/2008: ?
* End of Week 48 (8/03/2008 to 8/09/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 8/10/2008: ?
Xtreme Tren cycle ends
End updates
Purpose: To become a lean, mean, muscle machine - I want LBM, and lots of it!
Stats on Sunday morning 9/2/2007 on empty :whip:
Age: 36
Weight: 170 lbs
Shoulders: 48 1/2"
Chest: 41 1/2"
Waist: 34" (my pants must have stretched since I wear 33")
Wheels: 22 1/4", 15 1/2"
Calves: 15 1/2"
Guns: 14"
Forearms: 11 1/2"
Begin updates. Stats taken in the morning on empty :whip:
* End of Week 1: Sunday 9/09/2007: 170 lbs
* End of Week 2: Sunday 9/16/2007: 171 lbs (+1 from start, +1 from last week)
* End of Week 3: Sunday 9/23/2007: 170 lbs (+0 from start, -1 from last week)
* End of Week 4: Sunday 9/30/2007: 180 lbs (the previous values are skewed since my scale is busted)
* End of Week 5: Sunday 10/07/2007: MIA (still no scale)
* End of Week 6: Sunday 10/14/2007: MIA (still no scale)
* End of Week 7: Sunday 10/21/2007: 176 lbs (used scale at gym)
* End of Week 8: Sunday 10/28/2007: MIA (still no scale)
* End of Week 9: Sunday 11/04/2007: 172 lbs (used scale at gym)
* End of Week 10: Sunday 11/11/2007: 175 lbs (used scale at gym)
* End of Week 11: Sunday 11/18/2007: MIA
* End of Week 12: Sunday 11/25/2007: MIA
* End of Week 13: Sunday 12/02/2007: 176 lbs (used scale at gym)
* End of Week 14: Sunday 12/09/2007: MIA
* End of Week 15: Sunday 12/16/2007: MIA
* End of Week 16: Sunday 12/23/2007: MIA
* End of Week 17: Sunday 12/30/2007: MIA
* End of Week 18: Sunday 1/06/2008: 176 lbs (used scale at gym)
* End of Week 19: Sunday 1/13/2008: MIA.
I decided to start using dermal Formastane: 5g dissolved in one bottle of Penetrate. I started on Sunday 1/13/2008. I am using between 6 to 8 pumps twice a day. Sometimes the first or second pump don't have any Form even if I shake the bottle.
* End of Week 20: Sunday 1/20/2008: 172 lbs (-4 from previous week). <<< I will use this as a baseline since the previous 19 weeks were somewhat skewed.
* End of Week 21: Sunday 1/27/2008: 173 lbs (+1 from previous week).
* End of Week 22: Sunday 2/03/2008: MIA. Had an accident at the gym during the week. Messed up my routine. Stopped using Form since I can't get an upper body workout for a few weeks.
* End of Week 23: Sunday 2/10/2008: MIA.
* End of Week 24: Sunday 2/17/2008: MIA.
* End of Week 25: Sunday 2/24/2008: MIA.
* End of Week 26: Sunday 3/02/2008: 172 lbs (used scale at gym) I'm not happy with my results thus far. Workouts are good but still can't manage to get my 6 meals a day. Time to make some changes. Stay tuned.
End updates
Here is my plan:
Meal plan: I will be eating six meals a day. I calculated the daily caloric intake required based on conventional formulas for someone with a desk job, then added the required calories for the workout plan and muscle growth. I need to learn how my body adjusts. Also, I exercise after work so I would have eaten 4 meals prior to going to the gym.
Workout plan:
Phase 1: I'm going to ease my way back into the discipline of bodybuilding. I'm starting with a basic whole body workout three times a week for three weeks, followed by one week of stretching and recovery.
Phase 2: I have BOBO's deluxe muscle building program. I signed up with him a while back and got great results. However, I failed to keep it up. This is an 8 week program.
Phase 3: Don't know yet. I'll figure something out prior to the end of Phase 2.
Phase 1 details: I got this from a HFL book I bought many years ago. The items below contain what I need to eat at my current weight. The actual caloric intake will be adjusted throughout the program. The workouts below may seem excessive, however the effort will be minimal since the program does not require maximum lifts, is supposed to be designed to pre-exhaust certain muscles, and to force me to use proper form.
Week 1: Workout 3x week (Sun, Tue, Thu). I will be eating about 3232 calories a day:
* Abs
* 3 supersets: leg extensions and hamstring curls
* 3 supersets: bench press and close-grip pull-down
* 2 sets: hyperextensions
* 2 sets: shoulder raises (21's)
* 3 supersets: preacher bench curls (BB) and tricep press-down
Week 2: Workout 3x week (Sun, Tue, Thu). I will be eating about 3267 calories a day:
* Abs
* 3 supersets: leg extensions and hamstring curls
* 3 supersets: hack squats and side leg raises
* 2 sets: hyperextensions
* 3 supersets: bench press and close-grip pull-down
* 2 sets: shoulder raises (21's)
* 2 sets: military press
* 3 supersets: preacher bench curls (BB) and lying French press
Week 3: Workout 3x week (Sun, Tue, Thu). I will be eating about 3323 calories a day:
* Abs
* 3 supersets: squats and hack squats
* 4 supersets: leg extensions and hamstring curls
* 3 supersets: bench press and decline rows
* 3 supersets: pec flys and close-grip pull-ups
* 2 supersets: upright rows, military press, and rear delt flys
* 3 supersets: standing barbel curl and French press
* 3 supersets: seated incline dumbell curls and tricep kick-backs
* 2 supersets: good mornings and hyperextensions
Week 4: Workout 4x week (Sun, Tue, Thu, Sat). I will be eating about 3080 calories a day:
* I will be out of town on vacation and may not have access to a gym. Depending on how I feel, I may do some light lifts or focus on stretching exercises.
* I'm also using this week to assess how my body reacted to the previous 3 weeks and to prepare for the 8 week BOBO plan.
* I may adjust the daily caloric intake depending on how much I weigh at the end of week 3.
Edit: I started working out during lunch with my workout buddy on 10/15/2007. We're doing a four-day split as follows:
* Monday: Legs & Abs
* Tuesday: Chest
* Wednesday: Back
* Thursday: Arms & Abs
Sometimes I do a light workout on Saturday which consist of no-weight squats, leg raises, pushups, and wide-grip pull-ups. It gets me through the weekend.
I took these pics on July 15th 2007. Not much has changed since then, so consider these the "before" pics. I will update my log on a weekly basis and may post pictures once a month. Wish me luck! :wave:
Edit: I was adding the date as text to the pic and now I'm unable to upload it again.
============================================================================================================================
Round 2! Sunday 3/09/2008
It has been 6 months since I started this log and so far I have not gained much weight. Then I busted my finger and have lost a good 5 weeks of progress. Time to try again.
I am going to keep things a bit simpler this time - I'm going to use the Scivation Lean Mass Diet program and progressively increase my daily caloric intake. My main problem has been eating 6 meals a day, so I'm going to start with the lowest caloric intake on the plan to get me used to eating.
Stats are almost the same as when I started, I'll get measurements and update again:
Age: 36
Weight: 172 lbs
Shoulders:
Chest:
Waist:
Wheels:
Calves:
Guns:
Forearms:
Begin updates. Stats taken in the morning on empty :whip:
* End of Week 27 (3/09/2008 to 3/15/2008 on 2000 cals ed + pre-cycle supps): Sunday 3/16/2008: 172 lbs.
* End of Week 28 (3/16/2008 to 3/22/2008 on 2000 cals ed + pre-cycle supps): Sunday 3/23/2008: 172 lbs.
CEL H-Drol cycle begins @ 50mg ED
I've modified my training program as follows:
* Sunday: Off
* Monday: Legs (includes 20 rep squat)
* Tuesday: Push (may split into morning chest and evening tris)
* Wednesday: Pull (may split into morning back and evening bis)
* Thursday: Legs (includes 20 rep squat)
* Friday: Push Push (may split into morning chest and evening tris)
* Saturday: Pull (may split into morning back and evening bis)
* End of Week 29 (3/23/2008 to 3/29/2008 on ? cals ed): Sunday 3/30/2008: 172 lbs. Time to increase daily calories by 500.
** Workouts not as planned: Monday Chest, Tuesday Legs, Wednesday Back and Bi, Thursday Shoulder & Tri, Friday Chest, Saturday Legs, Back, and Bi.
* End of Week 30 (3/30/2008 to 4/05/2008 on ? cals ed): Sunday 4/06/2008: ? Scales at gym were busted. I'll weigh in during the week.
** Workouts not as planned: Monday Chest, Tuesday Legs, Wednesday Back and Bi, Thursday Shoulder & Tri, Friday off, Saturday Legs.
Xtreme Tren cycle begins @ 60mg ED
* End of Week 31 (4/06/2008 to 4/12/2008 on ? cals ed): Sunday 4/13/2008: 174 lbs.
** Workouts not as planned: Monday Legs, Tuesday off, Wednesday Back and Tri, Thursday Shoulder & Bi, Friday light chest, Saturday Legs, Back, Traps, and Bi.
CEL H-Drol cycle increased to 75mg ED, last day @ 100mg
* End of Week 32 (4/13/2008 to 4/19/2008 on ? cals ed): Sunday 4/20/2008: 176 lbs.
** Workouts not as planned: Tuesday and Sunday whole body workout; took the rest of the week off from the gym.
CEL H-Drol cycle ends
Xtreme Tren cycle increased to 90mg ED
* End of Week 33 (4/20/2008 to 4/26/2008 on ? cals ed): Sunday 4/27/2008: 178 lbs.
** Workouts not as planned: Sunday whole body workout, Monday chest, Saturday whole body workout; took the rest of the week off from the gym.
* End of Week 34 (4/27/2008 to 5/03/2008 on ? cals ed): Sunday 5/04/2008: 179 lbs.
** Workouts not as planned: Sunday back, bicep, tricep, Monday chest; took the rest of the week off from the gym but did some close and wide grip pull-ups. I have also decided to end my cycle a week earlier. I seem to react to the Xtreme Tren better, but started noticing higher blood pressure. I lowered the dose back to 60mg ED early in the week.
Xtreme Tren cycle ends
PCT begins
* End of Week 35 (5/04/2008 to 5/10/2008 on ? cals ed): Sunday 5/11/2008: ?
** Workouts not as planned - went on vacation: Sunday whole body workout; Monday legs; Tuesday chest; Wednesday back; took the rest of the week off for weekend trip.
* End of Week 36 (5/11/2008 to 5/17/2008 on ? cals ed): Sunday 5/18/2008: 177 lbs. Down 2 lbs; not looking as swole, probably water...
** Workouts not as planned - rest of vacation: Wednesday back; Thursday shoulders and arms.
* End of Week 37 (5/18/2008 to 5/24/2008 on ? cals ed): Sunday 5/25/2008: 175 lbs. Down another 2 lbs; looking tighter and losing some flab since I've increased cardio frequency. Must be careful not to overdo it or I'll drop down to where I started.
** Workouts back to normal, started to sprinkle in some cardio: Sunday morning 15min HIT + 30min med cardio; Monday morning 10min cardio, evening P90X Plyometrics; Tuesday chest; Wednesday morning 15min cardio, noon back; Thursday shoulders and arms; Friday chest.
* End of Week 38 (5/25/2008 to 5/31/2008 on ? cals ed): Sunday 6/01/2008: 175 lbs. No changes in weight. I know I would have kept more muscle weight if my bulk diet were in check... Summer is almost here and I really want a 6 pack, so I'm going to change gears and give the CKD a try. I am taking a week to setup and transition between what I do now and CKD.
PCT ends
* End of Week 39 (6/01/2008 to 6/07/2008 on ? cals ed): Sunday 6/08/2008: 171 lbs. Started no-carb plan on Wednesday to assess tolerance to CKD. Lost 4 lbs. I am back a little lighter than when I started, but no worries I want my 6-pack for summer. I've never had one and I want one Formal CKD begins today, Sunday 6/8/2008.
CKD begins. Workout plan:
*** Sun: Legs
*** Mon: Back, Chest, Abs
*** Tue: Shoulders, Arms
*** Wed: Rest or cardio
*** Thu: Legs
*** Fri: Upper body
*** Sat: Rest
* End of Week 40 (6/08/2008 to 6/14/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 6/15/2008: ?
** Weight on Friday morning on empty (6/13/2008): 167 lbs :whip: Warning: this was the first all-out no-carb week and some of the fat started to gross me out, which caused me to eat about 1500 cals 3 days of the week. The 2125 DCI is already 500 cal below maintenance, so I was about 1100 below maintenance on 3 days. I'm sure this is the reason why I went down to 167 lbs. by Friday morning.
* End of Week 41 (6/15/2008 to 6/21/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 6/22/2008: ?
* End of Week 42 (6/22/2008 to 6/28/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 6/29/2008: 171 lbs.
Xtreme Tren cycle begins @ 60mg ED
* End of Week 43 (6/29/2008 to 7/05/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/06/2008: ?
* End of Week 44 (7/06/2008 to 7/12/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/13/2008: ?
* End of Week 45 (7/13/2008 to 7/19/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/20/2008: ?
* End of Week 46 (7/20/2008 to 7/26/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 7/27/2008: ?
* End of Week 47 (7/27/2008 to 8/02/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 8/03/2008: ?
* End of Week 48 (8/03/2008 to 8/09/2008: Planned DCI 2125, 122g protein, 182g fat): Sunday 8/10/2008: ?
Xtreme Tren cycle ends
End updates
Last edited: