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View Full Version : Time to sack up: Weight Loss and Strength Conditioning Journal



BigBoyArgentina
11-18-2010, 03:30 PM
Wannabebig,

I used to frequent the forums a lot a long time ago. I began surfing it 3 years ago and became interested in the bodybuilding aspect of weight lifting. Then my interests shifted towards power lifting and I let my body weight go quite a bit. 3 years ago I weighed 215 at about 12% body fat. Currently I'm 260 at approximately 22% body fat. I want to change that and drop to a comfortable 15% body fat while maintaining or gaining strength. I will thus break up the beginning of the journal into three parts: 1) Current Lift Max's 2) Diet Outline 3) Weightlifting Routine.

BigBoyArgentina
11-18-2010, 03:37 PM
Upper Body Max's:

Bench Press - 305 x1, 275 x3
Incline Press - 295 x1, 265 x3
Overhead Press - 225 x1, 215 x3
Floor Press - 305 x1

Lower Body Max's:

Squat - 385 x1, 355 x3
Deadlift - 485 x1, 425 x3
Zercher Squat - 235 x1
Good Mornings - 225 x3

BigBoyArgentina
11-18-2010, 03:45 PM
Estimated Basal Metabolic Rate: 3000 Cals/Day
Estimated Workout Calorie Burn: 600 Cals/Day
Calorie Deficit: 500 Cals/Day

Workout Day Calories: 3100
Off-day Calories: 2500

Approximate Carb/Protein/Fat Ratio: 40/40/20

BigBoyArgentina
11-18-2010, 03:56 PM
Bill Starr - Glenn Pendlay 5x5

http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm