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SquareHead
02-17-2010, 03:21 PM
2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises..

No.

3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?

I have a home gym, oly bar/weights, rack, bench (incline/decline) dumbbells, and pull up bar. Also I have a thigh master, elastic bands, pink one pound weights and a workout skirt.

4) How many days training can you commit to? And what days are they?

Because I travel on business it would be safest to plan around a 3 day split this will make my exercise selection more reasonable, otherwise Iíll be trying to make it due with hotel gyms, theyíre good for cardio, not much more.
Friday-Monday is best, but I can be more flexible if need be.

I am 6' 210, I've not counted calories in a while (it shows) I'd guess I am around 18% (stomach/face/ghetto booty) . I've started cleaning up my diet the past week and trying to shrink my apatite to get ready. I've been doing cardio, now while I can, and am anticipating a great 12 weeks.

Iíve run an HST program before and KNOW my body responds very well to it. Bio regulation was not part of it, my increases were well planned. But, I am thinking with the help to structure this program out of the gate the results will be tense.

Iíll need heavy help with my diet planning, thatís always been a weak area for me.

Pics are gheto because they're from a hotel mirror. I think I'll take some much better pics from a specific place to have very good side by side afters. Also, I'd like to do cold relaxed/flexed measurements before too. I'll have those by Monday.

SquareHead
02-19-2010, 04:27 PM
Iím doing a fit day work out now, getting my meals in, but I want to plan about 5-10 different days of meals that get me to my calories and nutrient breakdown exactly (or very close).

I want to be at 200 Lbs with my current 210 I want to be the miracle boy gaining muscle and burning fat in that change from 210 to 200.

This said, what macro breakdown do you recommend for me? Also, should I assume 200 calories times 16 (30 mins 3 times a week and a normal office worker schedule) for 3,200 calories a day?

SquareHead
02-20-2010, 10:01 PM
I've worked to map out my next 12 weeks of workouts. Each week has a workbook in the spreadsheet 1-12 with a deload in week 4. Also, each of the workbooks have the title of the lift linked to the exrx animation of the lift showing good form. I used the ABA split alternating BAB on opposing weeks. I've tracked the entire 12 weeks on the dash board which populates it's self. The dash board will track the first weeks 1-4 and the progression of my lifts and again in weeks 6-12 the progression of my lifts. I'll be looking for that upward trend... Finally, it will determine my heaviest 6 rep lift for each exorcise and assume my new 1 rep max.

I think I'll print each workbook and put them in a notebook in my gym then I'll track them in the spreadsheet at the end of each week. I'll plan to post them up into my journal at the end of each week.

Unholy, I'll be interested to know what you think about my lift selections. I just went out and picked up 2 more 45's 2 more 35's and 4 more 25's, I think this should put me in good shape! Also, Iím interested in how you think I should split up my macros, I got my butt kicked today getting back into fitday. I hope to be ready to go Monday.

All that said... my excel document is to large to upload. LOL Can I send it to someone to upload?

SquareHead
02-20-2010, 10:29 PM
Ok campers, here is how my first 'test' diet day went:

Cals 2,899
Fat 149.7
Carbs 191.5
Protien 248.4

Check me here if your into that kind of thing: http://fitday.com/fitness/FoodLog.html?_a_Date=1266624000.

Daniel Roberts
02-21-2010, 02:53 AM
Wow to the level of detail in that spreadsheet!

Unholy
02-21-2010, 05:27 PM
Your protein looks perfect, even a tad on the high side.

I would bump carbs and drop fats.

Hitting something like 100g Fat, 300g Carbs, 225g Protein would be a good starting point for you.

As far as optimal timing the thing I stress most is having a combo of protein/carbs pre and post workout keeping fat minimal in those 2 meals.

Other than that I just boils down to hitting those macros. You can use a tremendous variety of food to get there too.

Try hitting these macros for a week and let me know how it goes. If your not 100% on don't worry. You should be in the ballpark though.

Lets get cracking =)

If you can buy a 20$ digital food scale I recommend it. It makes measuring cereal, PB, raw meats, etc a breeze and tracking calories much easier.

SquareHead
02-21-2010, 06:10 PM
Ok, here was today, and MAN 3,200 seems like a LOT of calories! But today I ate a total of:

Calories: 2,947
Fat: 151.1
Carb: 258.4
Protein: 251.7 <-- I was shooting for 1.5g per goal lb 200, and I weigh 210 should I shoot lower like the 225 goal you stated still?

So that puts me at 30% Protein, 40% Fat, and 30% Carb I have a good digital that I tare container weight off with so were golden there!

http://fitday.com/fitness/FoodLog.html?_a_Date=1266710400.

I'm eating allot of raw foods and very little processed foods. Dude, it's weird, just eating raw and unprocessed clean foods I feel totally different already. Very energized. I'm looking forward to tomorrows workout. Also, I have some atlarge stuff coming that will make it easier to hit my nutritional goals. Thanks for your input.

Unholy
02-21-2010, 06:22 PM
Yea I would recommend hitting

100g Fat
300g Carbs
225g Protein

After 2-3 weeks we will adjust your calories based on how your weight changes. Keep tracking weight and We will look at your pics in 2-3 weeks and make changes to the macros. What I gave you puts you at almost exactly 3000 calories a day.

I would recommend consuming a protein/Carb meal both pre and post workout keeping fats minimal. That's the only real nutrition timing I concern myself with.


Cardio I would add in the form of Low to moderate intensity solid state. Meaning you want to keep a 135-145 BPM heart rate for about 30 minutes 3 x a week. Doesn't matter when you do it, morning, afternoon, pre workout, post workout, at night. Just try to get it done.

All the best and look forward to getting the most out of these 12 weeks for you.

SquareHead
02-22-2010, 03:31 PM
2/22/2009
Weight: 210

Some Stats I look forward to updating after 12 weeks:

Neck 15 3/4, Waist 36 1/5, L Arm flexed 16 11/16, R Arm Flexed 15 1/2 , R Leg 25 1/2, L Leg 24 1/8, R Calf 15 1/2, L Calf 15 1/8 (Taken 2/22/2010 Cold Flexed)

Felt: Great, I was pumped for this work out. Lifting 'like I'm pushing someone off me' was counter intuitive to me, I try to be hyper controlled and slow through the motion so as not to build up momentum. I think this was slowing me down. Even just mentally, you know you can 'muscle' through the next rep but with a faster paced top portion and stronger push through I feel more confident.

I think as I get more comfortable I'll be lifting more heavily. We'll see.

Nutrition:

Calories: 2,911 (GOAL 3,000)
Fat 107 (GOAL 100)
Carbohydrate 287 (GOAL 300)
Protein 203 (GOAL 200)

http://www.fitday.com/fitness/FoodLog.html?_a_Date=1266796800.

Training:

Chin up:
5x1,
5x6 5x2,
5x2

Barbell row
130x1
145x1
155x6
155x2
155x2

Flat Bench Press
135x1
145x1
155x6
155x2
155x2

Standing Barbell Press
55x1
95x1
95x6
95x2
95x2
95x2

Lying Triceps Extension
55x6
65x6
70x6
70x2
70x2
70x2

Daniel Roberts
02-23-2010, 04:02 AM
Good job man. I'm excited to see how you progress, you seem to be 'getting it'.

SquareHead
02-23-2010, 06:09 PM
I'm on the road, with a ridiculous sack full of various foods for breakfast and daytime/evening snacks. At lunches and dinners I have to fend in restaurants. I had two chicken salads at lunch from Wendyís and a Steak dinner tonight at Loanstar, it's hard dodging some of those bullets.

From my first workout I feel like I have been hit by a truck today!

But, what can you do here was my day:

Calories 2,911
Fat 115.2 (GOAL 100)
Carb 261.8 (GOAL 300)
Prort 211.3 (GOAL 200)

http://www.fitday.com/fitness/FoodLog.html?_a_Date=1266883200.

I ran on a treadmill for 30 minutes averaging 149 heart rate, I found it difficult to manage the heart rate lower than that, I only ran 2.3 miles in that time. *eek

Unholy
02-23-2010, 07:11 PM
Good work on both fronts!

SquareHead
02-24-2010, 08:40 PM
Still feel like I've been hit by a truck! I was dissapointed with how my day came out, it's hard on living in hotels and traveling in a group of people who just want to find bars to eat well. But I'm trying VERY hard. I was supprised to see how low my carbs were. I've had a headache for about two days now, I dont know if it has to do with nutritional changes... thoughts?

Anyway, I ran today 2.3 miles, 30 minutes with a lower average heart rate today of 145.

Calories 2,759
Fat 113.4 (GOAL 100)
Carb 207.7 (GOAL 300)
Prot 225.7 (GOAL 200)

http://fitday.com/fitness/FoodLog.html?_a_Date=1266969600.

levensok
02-24-2010, 08:58 PM
Headache might be from dehydration? Also, a multivitamin might help even things out...

SquareHead
02-25-2010, 07:26 PM
Levensok, dude, I am drinking SO much water its crazy because I was thinking the same thing. But now that more of my soreness is coming off from Monday's workout (lol ya, it's Thursday) I still feel my neck being sore and have the headache... I donít know, but it's getting old.

Today was pretty pleased with the diet, today. Next week will be VERY hard, as I am traveling to Santa Fe New Mexico.

Calories 2,526
Fat 81.6 (GOAL 100)
Carb 294.5 (GOAL 300)
Prot 259.6 (GOAL 200)

http://fitday.com/fitness/FoodLog.html?_a_Date=1267056000.

30 Minutes on the elliptical keeping the heart range at a higher average of 155, I'll have to learn how to maintain the 135-145, I've got it pretty much down on a treadmill but it was harder on this machine.

I'll weigh in Monday, that will be my first official 'week' of the 12 weeks. Here we go, I have big plans for this program's completion!

I am so looking forward to lifting, I'm getting bored! Tomorrow I get to do some fun lifts, also I've been watching some of the atlarge strongman and heavily lift videos, makes me want to go heavy, which I've never really done. I'd say I've never really truly tested my maxes before, I think I want to push it a bit now.

SquareHead
02-26-2010, 02:04 PM
Felt good, got hungry while lifting and my AtLarge supps came, so I hit some results an apple and protein bar.

Back Squat: 185x1 225x2 (PR, had to drop the 3rd, got stuck at the bottom) 205x6 205x2 205x2 205x2 (Iíll try to do 215 next 6)
Dead Lift: 225x1 275x1 255x6 255x2 255x2 255x2 (grip suffered, but I was able to hold it together to finish)
Calf Raise: 225x6 225x2 225x2 (I had some balance issues on the 5 second negatives) any suggested home gym exercises for these? Possibly sitting on the bench with feet elevated? I was standing with the bar on my shoulders going up on my toes elevated on plates, was a bit sketchy.
Barbell Curl: 45x1 65x1 75x6 95x6 105x6 105x2 105x2 105x2 [grizzly feeling lift] I enjoyed this one, going with a wide grip on these.
Weighted Crunch: BW+10 BW+2 BW+2 BW+2

I need to be better about preworkout. I think the results gave me a good pep, Iíll take it 1 hr before like the directions say from now on.

Overall this was a good feeling workout. Iíd not squatted in a while and previously knew 225 to be my max, so it felt good to get two reps out of it. I could defiantly use some help with a variation on my standing calf extensions.


Calories 2,785
Fat 94.4 (GOAL 100)
Carb 295.1 (GOAL 300)
Prot 197.7 (GOAL 200)

http://fitday.com/fitness/FoodLog.html?_a_Date=1267142400.

I've been trying to hit the Macros very close, I'm thinking that's (above) is fine, but if I should err on the side of over some, let me know.

SquareHead
02-27-2010, 01:09 PM
Chinup: BWx1 BW+5x6, BW+5x2, BW+5x2, (This were killing my abs, the last two of the 6 were all heart). Iím wearing a backpack with the weight, I wonder if a belt would take pressure off my abs, anyone know
Barbell Row: 205x1,195x1, 195x6 (PR), 195x2, 195x2, 195x2
(rough form back tired from deads yesterday, when I can space my work outs more Iíll try this weight again. For now, preexhausted from the previous ĎBí workout.)
Flat Bench: 135x1, 155x1, 165x1, 185x6 (PR) 185x2, 185x2, 185x2 [grizly] I previously knew my max bench to be 225, now with this 185x6 lift the spreadsheet estimates my 1rm to be 231 much better!
Standing Barbell Press: 95x1, 105x6, 115x6 115x2, I want to get more comfortable with this movement before I move up too much in the weight, but Iím maxed out (feeling) for now at 115. I was surprised and pleased to take 115 for 6 reps, almost got stuck at 4, but form went back some so reset the lift and got the next 3.
Laying Tricep Extension: 70x6, 70x2, 70x2, 70x2 ( I try to be careful here because my elbows are historically touchy on this and dips).

Pretty good workout, low energy though, ugh. I need to look back to the document about rest times, my work outs are taking too long. I may need to get more anal about it.

Calories 2,773
Fat 115.4 (GOAL 100)
Carb 329.5 (GOAL 300)
Prot 216.8 (GOAL 200)

http://fitday.com/fitness/FoodLog.html?_a_Date=1267228800.

Supplements:

-Results
-Nitrean
-Omega 3 Fish Oil
-Novus Bar
-Advil

SquareHead
02-28-2010, 06:22 PM
Calories 2,762
Fat 91.3 (GOAL 100)
Carb 308.1 (GOAL 300)
Prot 194 (GOAL 200)

http://fitday.com/fitness/FoodLog.html?_a_Date=1267315200.

Supplements:
-Results
-Nitrean
-Omega 3 Fish Oil

SquareHead
03-01-2010, 04:16 PM
Back Squat: 135x1, 185x1, 205x1, 215x 6, 215x2, 215x2, 215x2 [that felt good!}
Dead Lift: 135x1, 225x1, 255x6, 255x2, 255x2, 255x2
Calf Raise: 135x6, 185x6, 185x6, 185x2
Barbell Curl: 105x5, 105x6, 105x2, 105x2, 105x
Weighted Crunch: BW+10x6, BW+10x2, BW+10x2, BW+10x2

Last week I did the ĎCalf Raisesí standing and felt unbalanced. Today I did it with the bar loaded on my thighs, this was uncomfortable. Are there any other variations? Otherwise, Iíll wrap the bar in towels and try that.

Calories 2,512
Fat 101.6 (GOAL 100)
Carb 280.5 (GOAL 300)
Prot 193.5 (GOAL 200)

Dang, I just realized you said 225 Protein, I was shooting for 200, eek, I'll step it up a bit.

http://fitday.com/fitness/FoodLog.html?_a_Date=1267401600.

Supplements:
-Results
-Nitrean
-Omega 3 Fish Oil

SquareHead
03-02-2010, 10:51 PM
Today was rough lots of delays on the airlines tarmac delays yadda yadda yadda.

I ran for 30 minutes monitoring an average 144 heart reat but ate under my goals.


Calories 2,292
Fat 86.9 (GOAL 100)
Carb 190.6 (GOAL 300)
Prot 196.0 (GOAL 225)

Supplements:
-Results
-Nitrean

I forgot my omegas on this trip. :(

SquareHead
03-07-2010, 07:43 AM
3/6/2010

Chinup: BW+10x3 BW+7x4, BW+5x6, BW+5x2, BW+5x2, BW+5x2
Barbell Row: 135x2, 185x1, 205x3, 195x6, 195x2, 195x2, 195x2
Flat Bench: 135x1, 155x1, 185x2, 185x3, 185x1, 165x4, 165x4.5, 155x4.5 [gave up and ticked]
Standing Barbell Press: 95x6, 105x6, 125x3, 105x6, 105x2, 105x2, 105x2Laying Tricep Extension: 45x3, 65x6, 75x6, 75x2, 75x2, 75x2

Iím still feeling lots of pressure on my abs during chin-ups. I donít know if this is because the weight Iím wearing is in a backpack or what?
I have NO IDEA what was up with bench, I bombed twice on my previous 6rep and could only get 4 reps out. Dropped it down to 165 and could only get out 4. Iím guessing today just sucks and I need to get my diet back on track. The last two days of my travel I ate like crap and have not started today off well either, met family at cracker barrel. Any way I hope to get this fixed quickly! I could also partly attribute it to in adequate rest, Iíve been on hotel/air travel for the last 5 consecutive weeks. Whatever it is it needs to change this was VERY frustrating, ephedrine possibly!


3050

109 (GOAL 100)
284.2 (GOAL 300)
230.6 (GOAL 225)

http://fitday.com/fitness/FoodLog.html?_a_Date=1267833600.

SquareHead
03-07-2010, 08:29 PM
3/07/2010

Back Squat: 135x2, 185x2, 205x6, 215x6, 215x2, 215x2, 215x2
Dead Lift: 135x1, 185x2, 225x6, 225x2, 225x2, 225x
Calf Raise: 135x4, 205x6, 205x2, 205x2, 205x2
Barbell Curl: 45x3, 85x6, 110x3, 115x2, 105x6, 105x2, 105x2, 105x2
Weighted Crunch: bw+10x6, bw+10x2, bw+10x2, bw+10x2

Cals 2,882
Fat 106.5 (GOAL 100)
Carb 293 (GOAL 300)
Prot 222.2 (Goal 225)

Supplements:
Nitrean
Results
Multivitamin
Omega 3ís


http://fitday.com/fitness/FoodLog.html?_a_Date=1267920000.

Joe Black
03-08-2010, 02:44 AM
3/6/2010

Chinup: BW+10x3 BW+7x4, BW+5x6, BW+5x2, BW+5x2, BW+5x2
Barbell Row: 135x2, 185x1, 205x3, 195x6, 195x2, 195x2, 195x2
Flat Bench: 135x1, 155x1, 185x2, 185x3, 185x1, 165x4, 165x4.5, 155x4.5 [gave up and ticked]
Standing Barbell Press: 95x6, 105x6, 125x3, 105x6, 105x2, 105x2, 105x2Laying Tricep Extension: 45x3, 65x6, 75x6, 75x2, 75x2, 75x2

Iím still feeling lots of pressure on my abs during chin-ups. I donít know if this is because the weight Iím wearing is in a backpack or what?
I have NO IDEA what was up with bench, I bombed twice on my previous 6rep and could only get 4 reps out. Dropped it down to 165 and could only get out 4. Iím guessing today just sucks and I need to get my diet back on track. The last two days of my travel I ate like crap and have not started today off well either, met family at cracker barrel. Any way I hope to get this fixed quickly! I could also partly attribute it to in adequate rest, Iíve been on hotel/air travel for the last 5 consecutive weeks. Whatever it is it needs to change this was VERY frustrating, ephedrine possibly!


3050

109 (GOAL 100)
284.2 (GOAL 300)
230.6 (GOAL 225)

http://fitday.com/fitness/FoodLog.html?_a_Date=1267833600.

As soon as you start eating clean you very quickly otice higher energy levels and better results frm your workouts. But the opposite is also true ;) Your consistency on the diet will be the key to your overall results, so stick with it and I just know you're going to lean up.

Your fitday log link isn;t working, I think you have to make it public? Be interesting to see your food choices.

What was your starting weight and what are you now?

How is the cardio going also? How much are you doing?

Sorry for all the questions, I just jumped in to see how you are doing and am now curious ;)

SquareHead
03-08-2010, 04:53 AM
Dan, the two days of eating Ďnot cleaní werenít bad, just not what Iíve been doing. Iím just looking for reasons I struggled so badly with the bench, it was very frustrating!

Iím not sure whatís up with my fitday let me look at that. But my food choices are VERY clean and Iím hitting the macros really closely. Ok looks like I was sharing each day and it needed to be http://fitday.com/fitness/PublicJournals.html?Owner=jweathersby every day.

My starting weight was 210 and Iím at 211.5 now.

Cardio I am doing according to Jeff, 30 Minutes 3 times a day at an average heart rate of 135-145.

No worries on the questions.

Joe Black
03-08-2010, 05:07 AM
Nice one. The fitday link works just fine and you got some good, clean sources in there!

I assume you mean cardio 3 times a week and not 3 times a day ;)

Also, what are your goals for your weight?

Again, great job on the clean eating!

SquareHead
03-08-2010, 05:42 AM
Nice one. The fitday link works just fine and you got some good, clean sources in there!

I assume you mean cardio 3 times a week and not 3 times a day ;)

Also, what are your goals for your weight?

Again, great job on the clean eating!

HAHA yes, 3 times a week. I'd love to see my fat go down, I dont care that much what I weigh to tell you the truth, but I'd love to be in the 12-15% BF range. I'd guess I'm now in the 15-20% range. Though I'm fine with taking on more size then cutting later.

I was just ticked that I missed the bench by so much. It could be a tiredness issue too; I've been keeping an INSANE schedule latley. Who knows.

Joe Black
03-10-2010, 01:40 AM
Busy schedules and stressfull workloads definately take their toll on your gym performance, but we all have thos odd days anyway!

SquareHead
03-12-2010, 12:38 PM
Ok, adjustments are in after talking with Dan Calughie. I'm switching it up to Training days - 75/250/200 (fat/carbs/protein) Off Days - 75/175/200 fat/carbs/protein) 2175 calories on non training days and 2475. Also, I'll be posting up my training with a weekly summation rather than a daily update. I'll still account for the same trailing details and calorie/macro intake, but my thoughts are that it will be easier to follow and track for progress.

SquareHead
03-13-2010, 01:10 PM
Just killed my 6 rep max (225) squatting 235x6 man that's the most I've ever squatted not to mention x's 6!! LOL. Sweet!! Add to that 245x6 deads. It's a good day. Bench us still super weak but what ever.

Joe Black
03-13-2010, 01:20 PM
Awesome, good job!

Daniel Roberts
03-13-2010, 01:23 PM
Brilliant

SquareHead
03-20-2010, 10:14 AM
Date 3/12/2010
Morning Weight: 210
Flat Bench: 45x3, 95x3, 200x1, 185x2, 165x6, 165x2, 165x2, 165x?
Barbell Row: 165x2, 185x3, 195x6, 195x2, 195x2
Chinup: BW+5x6, BW+5x2, BW+5x2, BW+5x2
Standing Barbell Press: 65x3, 115x6, 115x2, 115x2, 115x2
Laying Tricep Extension: 75x6, 75x2, 75x2
Supplements:
Multi vitamin, Results, Nitrean, Fish Oil
Eating: (TRAINING DAY)
Calories 2540 (GOAL 2475), Fat 77.1 (GOAL 75), Carbs 225 (GOAL 250), Prot 209.7 (GOAL 200)

Date 3/13/2010
Back Squat: 135x2, 185x2, 225x6, 235x6, 235x2, 235x2, 235x2
Dead Lift: 135x2, 185x2, 225x1, 235x ,225x6, 245x6, 245x2, 245x2, 245x2
Calf Raise: 135x2. 225x6, 225x2, 225x2, 225x2
Barbell Curl: 45x2, 65x3, 95x6, 105x6, 105x2, 105x2, 105x2 ,
Weighted Crunch: bwx3; bw+15x6, bw+15x2, bw+15x2, bw+15x2

Eating: (TRAINING DAY)
Calories 2,317 (GOAL 2475), Fat 77.9 (GOAL 75), Carbs 215.5 (GOAL 250), Protein 203.1 (GOAL 200)
Supplements:Multi vitamin, Results, Nitrean, Fish Oil

3/14/2010
Eating: (NON TRAINING DAY)
Calories 2078 (GOAL 2175), Fat 74.5 (GOAL 75), Carbs 153 (GOAL 175), Prot 196.9 (GOAL 200)
Supplements:
Multi vitamin, Results, Nitrean, Fish Oil

3/15/2010
Flat Bench: 115x3, 135x3, 185x3, 175x3, 165x4, 155x6, 155x2, 155x2
Barbell Row: 45x4, 135x3, 185x2, 195x6, 195x2, 195x2, 195x2
Chinup: BW+5x6, BW+5x2, BW+5x
Standing Barbell Press: 45x 3, 95x6 115x6, 115x2, 115x2 115x2 (pinching pain in the right elbow, more narrow grip helped)
Laying Tricep Extension: 75x2
Eating: (TRAINING DAY)
Calories 2,450 (GOAL 2475), Fat 90.7 (GOAL 75), Carbs 265.8 (GOAL 250), Protein 147.2 (GOAL 200)
Supplements:
Multivitimin, Results, Nitrean,

3/16/2010
40 Minutes EllipticalSupplements:
Multivitimin, Results, Nitrean, Fish Oil
Eating: (NON TRAINING DAY)
Calories 2258 (GOAL 2175), Fat 61.5 (GOAL 75), Carbs 195 (GOAL 175), Prot 210 (GOAL 200)

3/17/2010 (NON TRAINING DAY)
Calories 2,054 (GOAL 2175), Fat 66 (GOAL 75), Carbs 184 (GOAL 175), Prot 158 (GOAL 200)

3/18/2010 (NON TRAINING DAY)
Calories 2,030 (GOAL 2175), Fat 45.7 (GOAL 75), Carbs 231.8 (GOAL 175), Prot 175 (GOAL 200)
Supplements:
Multivitimin, Results, Nitrean

3/19/2010(NON TRAINING DAY)
30 Minutes fast walking (pushing jogging stroller) Yes I had a matching nike cardio shirt/shoes and a cute pair of shorts!
Calories 2,135 (GOAL 2175), Fat 62.8(GOAL 75), Carbs 207 (GOAL 175), Prot 166 (GOAL 200)
Supplements:
Multivitimin, Results, Nitrean

I have mixed feelings this week. I've made no weight change, but I think I can see a change in the mirror. I KNOW I'm bigger arms/legs/chest are visibly larger. However this week has been totally neutral on the scale. My starting weight was 210 my ending weight was 210. I ate very close to goal calories and missed only one day of cardio. Now that itís spring Iíll be biking 3 miles to work and 3 back home daily, so Iíd like to leave my calories where they are and see what happens. What do you guys think?

Daniel Roberts
03-20-2010, 01:19 PM
Good idea. You're slightly below your target (by a hundred or so Kcal a day on average), so no big deal, especially as you're attempting to drop weight and an increase in activity might be all the increase in deficit you need. I certainly woudn't do both until you next hit a wall, especially as you're getting bigger/stronger.

SquareHead
03-20-2010, 01:48 PM
I've attached a comparison between weeks 1 and 4.

Joe Black
03-24-2010, 02:07 AM
You definately look bigger and leaner in your after pic, so I wouldn't be worrying about no movement on the scale for now.

Stick to the diet as closely as you possibly can and keep up the good work in the gym. Your physique is in that middle ground where you may just be able to keep your weight the same and that be a result of muscle gain and fat loss.

In a few weeks I think it would be a good idea to re-evaluate looking at your pics and weight but for now, you;re looking better and getting bigge and stronger, so you are well on the right track.

Good job buddy, keep it up!

SquareHead
04-02-2010, 03:13 PM
I'm still around and will update. I've been working my pipeline out 15 months and life is INSANE! I'm holding on by my fingernails. I'm getting in the workouts, not tracking calories, but eating AMAZINGLY cleanly and my calories are probably low. But I'm leaning out and have not been doing as much cardio as I'd like, but getting in an average of 45 mins to 1 hour a week.

Update later this weekend. I'm thinking my BEST results will be at 16 weeks, leaner AND bigger.

SquareHead
04-11-2010, 01:44 PM
3/20/2010 DE-LOAD WEEK (A- Workout)
Back Squat: 45x3, 135x15, 135x15,
Dead Lift: 135x15, 135x15
Calf Raise: 155x15, 155x15,
Barbell Curl: 65x15, 65x15
Weighted Crunch: +5x15, +5x15,

Week 5:

3/28/2010
Flat Bench: 135x3, 155x6, 165x6,165x2, 165x2, 165x2 (strength went up, could be preworkout stimulant, but felt lighter).
Barbell Row: 135x3, 205x6, 205x2, 205x2, 205x2
Chinup: bw+10, bw+10x2 (wide grip now)
Standing Barbell Press: 95x8 (forgot what I was doing there), 115x6, 115x2, 115x2, 115x2
Laying Tricep Extension: 75x6, 75x2, 75x2, 75x2

4/2
Back Squat:135x1, 225x1, 235x6 235x2, 235x2, 235x2
Dead Lift: 225x3, 245x6, 245x2, 245x2, 245x without straps (which I started using when I hit 245, grip is getting stronger) Want to hit 255 next week.
Calf Raise: 225x6 (BAD CRAMPING, didnít do anymore!)
Barbell Curl: 95x3, 105x6, 105x2, 105x2, 105x
Weighted Crunch: bw+15x6, bw+15x2, bw+15x2, bw+15x2

4/9
Flat Bench: 135x3, 185x2, 165x6 ,165x2, 165x2, 165x2
Barbell Row: 135x4, 185x3, 235x2, 215x6, 215x2, 215x2, 215x2
Chinup: bw+10x6,bw+10x
Standing Barbell Press: 115x6, 125x6, 125x2, 125x2, 125x2 (tough but got it)
Laying Tricep Extension: 95x6, 95x

4/11
Back Squat: 95x3, 225x3, 235x6, 235x2, 2352, 235x2
Dead Lift: 135x3, 225x2, 250x6, 250x2, 250x2, 250x2
Calf Raise: 225x6, 225x (still cramping on this)
Barbell Curl: 95x3, 105x6, 105x2, 105x2, 105x2
Weighted Crunch: bw+10x4, bw+20x6, bw+20x2

Busy life has resulted in my not tracking calories. BUT I'm eating superman clean, still seem to be increasing lifts (some quite a bit) and feel good. I have lost about 5 LBS so I'm about 207 now, I'll need to do an AM weigh in.

SquareHead
04-18-2010, 04:54 PM
4/17
Flat Bench: 165x2 185x5, 175x6, 175x2, 175x2, 172x
Barbell Row: 135x3, 185x3, 215x6, 215x2, 215x2,
Chinup: bw+10x6,bw+10x2, bw+10x2, bw+10x2,
Standing Barbell Press: 95x3, 125x6, 125x2, 125x2, 125x
Laying Tricep Extension: 95x6, 95x2, 95x2, 95x2

4/18
Back Squat: 135xx, 225x2, 245x5 , 245x2, 245x2, 245x1 (was not feeling this)
Dead Lift: 255x6, 255x2, 255x2, 255x2
Calf Raise: 225x6
Barbell Curl: 45x8, 95x3, 105x6, 105x2, 105x2, 105x2
Weighted Crunch: bw+20x6, bw+20x2, bw+20x2, bw+20x2 (move this up to 25 next week)

I'm still taking the Results

SquareHead
04-19-2010, 05:35 PM
Ok so, funny story sort of. I lift alone. Saturday I went up to 245 on squat, I went totally relaxed at the bottom of my squat and got suck, I don't go too heavy here because I don't have a cage, but I was stuck. I got up on my knees and walked backwards (on my knees) to the bench and fell toward the safety bar on the bench press bench. LOL Crazy, I need a power cage!

thanky0ujesus
04-19-2010, 06:45 PM
Holy crap dude, why didn't you just bail? And yes, definitely invest in a cage. Best investment I've ever made in my gym. Check out craigslist, you'll be surprised what people are willing to part with and you can always negotiate. I bought a Bodycraft F430 power cage with a full 300 lbs weight set, tree, and bench on craigslist for $150. Such a steal.

SquareHead
04-19-2010, 07:15 PM
Holy crap dude, why didn't you just bail? And yes, definitely invest in a cage. Best investment I've ever made in my gym. Check out craigslist, you'll be surprised what people are willing to part with and you can always negotiate. I bought a Bodycraft F430 power cage with a full 300 lbs weight set, tree, and bench on craigslist for $150. Such a steal.

Dude, grizzly deal! I am on the 3rd floor of the house, not the smartest gym location I know. I was debating stepping away from it. To be honest I've never bailed out from under the weight, I wasn't sure if I could step out or push it back far enough to get away so it didnt drag down my back. But, I'll look into the cage OR build something from lumber. :D Now it's in my head and will mess with my lifts I'm sure. I'm going to drop back down from 245 though.

thanky0ujesus
04-19-2010, 11:34 PM
nice.. homemade squat cage. search the web, i know a lot of people have done it before.

SquareHead
04-21-2010, 05:08 AM
An weight 4/21 201, down 9 PBS from the start. And *ghasp* building muscle. I guess the after measurements and photos will tell the tale.

SquareHead
04-24-2010, 03:35 PM
4/23
Flat Bench: 135x3, 185x6, 185x2, 185x2, 185x2,
Barbell Row: 225x2, 225x6, 225x2, 225x2, 225x2
Chinup: bw+15x4, bw+10x6, bw+10x2, bw+10x
Standing Barbell Press: 95x4, 125x6, 125x2, 125x2, 125x
Laying Tricep Extension: 95x6, 95x2 95x2

4/24
Back Squat: 95x3, 245x6, 245x2, 245x2, 245x2
Dead Lift: 135x3, 255x6, 255x2, 255x2, 255x2
Barbell Curl: 95x3, 115x4, 105x6, 105x2, 105x2, 105x2 (straight bar wide grip)
Weighted Crunch: bw+25x6 , bw+25x2, bw+25x2, bw+25x2

Daily supps:

Nitrean
Results
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