I’m throwing down the gauntlet on my own fat-ass. The short-lived, on-again/off-again programs of the past be damned - I’m powering through 'til March 7th, 2010.
Got a trip planned to the Carribean w/ a ton of friends, wives, etc. and I WILL NOT be ashamed to take my shirt off.
4 Months = 16 Weeks = 112 days - let’s see what a committed diet and workout regimen can make happen in that time.
The Starting Stats:
33 y/o
5’11"
195 lbs.
17% BF
The Goals (in priority) for March 7th, 2010:
Look Good Nekkid
185 lbs.
<10% BF
The Lift Plan:
11/8 - 12/5: 4 Week Cycle - 5/3/1 Body Builder
12/6 - 1/2: 3 Week Cycle - Waterbury Total Body + 1 Recovery Week (Deload)
1/3 - 1/30: 4 Week Cycle - 5/3/1 Body Builder
1/31 - 2/6: 4 Week Cycle - Waterbury Total Body 1 Recovery Week (Deload)
The Cardio Plan:
I’m signed up for the DC Half-Marathon on March 26th, 2011, so I’m just going to use that training for my Cardio/Fat-Loss (I know it’s not optimal training for BF)
I’ve got a 12 Week Plan starting on January 3rd, 2011
To prep for that, I’m doing 4 days of running per week (1x40mins, 2-3x20mins)
Bench Press (Sheesh, does this one feel weak)
3x165
3x175
6x185
DB Bench
10x100
10x120
9x120
10x100
Dips
9x0
10x0
10x0
9x0
DB Fly
10x50
10x50
Incline Fly
10x50
10x50
Tri Pushdown
10x120
10x140
8x140
10x120
Cardio has been non-existent this week, so the diet has been TIGHT - Muscle Milks for lunch, 2 Egg b’fast, and clean dinners (plus Muscle Milk pre-lift, New Whey post-lift).
Week 4 Review -
Weeks 1-3 were strong work-out wise.
Week 4 = FAIL. Got 1 workout of the 5-3-1 deload. I did follow up w/ a CrossFit total body workout though, to try and get something in.
Weeks 1-3 diet was fairly good - probably just 1 or 2 “unclean” meals. No pizza, burgers, etc. Subways, or hoagies were about the worst of it.
I’m thinking food volume is the problem - clean or not, the calories are going to have to drop if I want to lose the lbs. Damn - that is no fun.