Skinny-fat guy here. Former endurance athlete for the past 8 years. Finally sick and tired of being skinny-fat. Time to fix that.
I’ve been bulking since Oct '09. I’ve gained 13 pounds in 3 months (157 to 170). My diet was good but not great and I’m pretty sure I gained as much fat as I did lean mass. I have been following Schuler/Cosgrove’s New Rules of Lifting (NROL) workouts. I started with the Break-in program, then Hypertrophy I and now I’m working through Hypertrophy II.
I should also mention that I have a pretty serious case of lordosis/anterior pelvic tilt. This set me up for a back injury I suffered back in August. I am still rehabilitating it. It’s about 95% healed at this point.
To outline my goals for you guys, I will follow the goal template in Mike Roussell’s Anti Skinny-Fat Manifesto found here → Strength Training, Bodybuilding & Online Supplement Store - T NATION
Here we go…
Current Stats
Weight: 170
BF%: 18% (according to Tanita, which I realize makes this number approximate)
LBM: 140
Age: 25
6 Month Goals (end date: June 21, 2010)
Increase Lean Body Mass by 20lbs
Decrease Fat Mass by 10lbs
Deadlift 275 x 1RM June 14th (can barely deadlift right now due to back injury & mobility issues)
Squat 275 x 1RM June 14th (can barely squat right now due to back injury & mobility issues)
Bench Press 225 x 1RM by June 14th (1RM is about 150 right now)
Weight Training Plan
Weeks 1-8: NROL Hypertrophy II
Week 9: Off/Deload
Weeks 10-13: NROL Strength I
Week 14: Off/Deload
Weeks 15-18: NROL Strength II
Week 19: Off/Deload
Week 20-24: NROL Fat-Loss II
Lean Body Mass Goals (Cumulative)
Weeks 1-8: + 8lbs
Weeks 10-13: + 12lbs
Weeks 15-18: + 16lbs
Weeks 20-24: – (5 week cut)
I estimate this will have me weighing 180 @ 12%BF on June 21st.
Weight Training Plan For the Next 4 Weeks
NROL Hypertrophy II
3 workouts per week
Sets/reps vary from 6 x 3 all the way up to 2 x 25. 2 sets of 25 reps seems a bit strange to me, but I’m not about to second guess Alwyn Cosgrove.
Workout A
BB Reverse-grip bent-over row
BB Bench Press
Wide Grip Seated Cable Row
DB Incline Bench Press (palms facing eachother)
Dip
Workout B
Romanian deadlift [changed to this from normal deadlift to accommodate my injury/mobility issues]
BB Dynamic Lunge
Step-up
Workout C
Close-grip chin-up
Barbell Shoulder Press
Wide-grip Lat Pulldown
Dumbbell Chek Press (palms facing eachother at bottom, facing forward at top)
Towel biceps curl
Daily Injury Rehab/Mobility Work
10 minutes tennis ball massage
A.1 lying low back curl x 30
B.1 cat camel x 30
C.1 glute bridge 3 x 10 reps
C.2 bird dog 3 x 10 reps each side
C.3 plank 3 x 30"
C.4 side plank 3 x 30" each side
C.5 hip flexor stretch 3 x 10 reps each side
D.1 BW turkish get-ups 5x5 on 30" rest
Sports
I still plan on doing some bike rides with friends this summer so I will mix in the occassional 20 - 40 min stationary bike session with lots of intervals 2-3 times/week.
Nutritional Plan For the Next 2 Weeks
Total Calories: 3800 (~1000 cal surplus)
Total Protein: 30% | 1140 cal | 285 g
Total Carbohydrates: 30% | 1140 cal | 285 g
Total Fats: 40% | 1520 cal | 169 g
Will adjust as body weight increases.
Supplement Plan
2.5g EPA/DHA per day
5.0g Creatine Post Workout
1 L green tea per day
Whey protein powder as necessary
Goals vs. Behaviors
“Look at your goals. Look at your behaviors. Does your behavior match your goals?” - Dan John
I surely hope my above-outlined behaviors match my goals.
“Before” pics to follow.
