Finally getting around to registering and starting a log. I’m on Nate’s year-long BFS routine and am 2 weeks into Fall Phase 2 (about 10 weeks total). Took off most of July because of minor surgery, but am thrilled with the results so far. For the first time in my life, someone mentioned that my arms “weren’t nearly as skinny as they used to be” and that I’d “finally put on some weight”.
Beginning stats* (I don’t have exact stats on my lifts): ~1 May 2010
H: 5’10"
W: 155lbs
%f: 17.5 as of 12 Jul 2010 (this was done while I was in getting a bone density test, so it’s as accurate as it gets; all of my other measurements are with a home scale)
Lean Mass: 127.9lbs
Beginning photos (aka 10 wks in) to come later.
Schedule:
Su: 60min cardio (bike and elliptical)
M: Lifting
T: 60 min cardio (bike and elliptical)
W: Lifting
R: 60 min cardio (bike and elliptical)
F: Lifting
Sa: 60 min cardio (bike and elliptical)
Diet:
5AM: 3 eggs, 1/2c grits, orange
730AM: GNC AMP XXX (700cal)
11AM: Tuna sandwich, oats w/ fruit, milk
2PM: Tuna sandwich, 1 can green beans, 1/2 can corn
5PM: Chicken breast, 1c broccoli, pasta, milk
7PM: (If hungry) PB sandwich, milk, avocado
~Sub in similar veggies, grains, meats, etc
~I think this works out to about 3000cal/day with about 200g of protein
~I eat out once a month
~Once a week I have dinner with my roommate. So that’s not really structured with training in mind, but I usually get him to opt for better food
Sleep from 9PM-5AM with weigh-in first thing after pissing when I wake up.
GOALS for first 12-14 months:
160lbs lean mass, about 8%bf, so ~175lbs total. That’s roughly +30lbs lean mass and a decrease of about 8-10%bf.
I want a chest and shoulders. Is that too much to ask?
*My home scale has one of those body fat % estimating electric current things. I know they’re not worth a shit, but I’m using it at the same time/same hydration level each morning so that I can at least track changes, not so much true value. This is indicated by “body fat” and “lean mass” in my weigh-in entries.