With all the Physique Clinic stuff going on, I was reminded why I started lifting in the first place: to get lean. So, a year after I actually started lifting for real, I figured it was about time to actually do it. I have two full weeks until classes start back up again, and nothing to do during those two weeks but eat, train, and practice my guitar.
So…The plan:
DIET:
meal 1:
4 eggs
broccoli w/ 1tbsp evoo and balsamic vinegar
Meal 2:
4 oz. Shrimp
Broccoli w/ 1 tbsp evvo and vinegar
meal 3 (PWO):
1 orange
1 serving Surge
(Placing my first Biotest order today! Hooray christmas money)
meal 4:
4 oz. beef (sirloin or eye of round, or xtra lean ground beef)
1oz. almonds
green veggie
Meal 5:
2 scp protein
1 tbsp evoo
Note: this is not ideal. But I work at night for a few hours right during the meal time. It shake or nothing.
meal 6:
1C cottage cheese
1 oz almonds
celery
NOTES:
-3 fish oil caps w/ each solid food meal
-I will be using HOT-ROX Extreme as well
TRAINING:
Full body split
Day 1:
45-60 morning
weights:
A1.) Horizontal pressing exercise for three reps
rest 60 secs
A2.) Vertical pulling exercise for three reps
rest 60 secs
A3.) Squat variation for three reps
rest 60 secs, repeat circuit 7 more times
-I’ll change up the order each week
-Decrease rest periods by 5 secs each week.
(I love this style of training. My body likes low rep training, and this keeps me moving the entire time. I’m giving the rest progression outlined in CW’s latest article a try. I’ve never done it before, should be interesting)
Day 2:
45-60 minute morning walk
Day 3:
A1.) horizontal pushing for three
rest 60
A2.) vertical pulling for three
rest 60
A3.) deadlift variation for three
rest 60, repeat 3 more times
then…
B1.) Vertical pushing for three
rest 60
B2.) Horizontal pulling for three
rest 60
B3.) unilateral lower body movement
rest 60, repeat three more times
-Increase reps by 1 each week until it’s sets of 5, back to three reps/set with heavier weight
-again, I like this style of training a lot, been doing it on and off for the past month or two.
-I’ve worked with rep progressions before with good results in WS4SB, so I figured I’d try it here.
-again, I’ll change up the order each week
Day 4:
45-60 min. morning walk
Day 5:
45-60 min. morning walk
Weights:
Lactate inducing circuit day, as outlined in the “destroying Fat” article.
I’m not a huge fat of high rep circuit training, but I thought I’d give it another go. I suck at high rep work, which probably means I should actually do some more of it.
Days 6 and 7:
morning walks
Conclusion:
Thoughts? Comments? Suggestions?
I’m trying to do things that I know I like doing (low rep training) and my body likes. In the past 6 months, I’ve put on about 20 lbs. while remaining at roughly the same BF. I’ve held the same body weight for the last month and a half. As you can see, I’m a big fan of Waterbury’s work. I’ve done his TBT and Waterbury method with great results.
Stats:
6’2"
207lbs.
probably around %15 BF (I used to be 25-30% + and over 250lbs, got down to 185 at my lowest and with a beautiful skinny fat physique)
Thanks for reading, and thanks in advance for any advice.
EDIT: wouldn’t make much sense to drink Surge on a non training day. Replace that meal with 4oz. chicken and an oz. of almonds and a green veggie for days 2, 4, 6, and 7
