eps
01-16-2006, 01:52 PM
Background
After 2+ years of on-and-off lifting and dieting, I finally realized that I'm always going to have work, school, and general distractions thrown at me. And if I can't organize my dieting/training schedule around life now, then I will never achieve the body I want to get.
Another problem I had is that I never tracked my progress other than by looking at the scale. So today I'm going to walk on the road to change all that :cool: And I think a journal is added motivation to stay on that road :cool:
As of late, I'm at 182 lbs, 22 % bf. My blood pressure was rather high a couple of months ago. But fortunately, it dropped siginificantly from a 13 lb weight loss and lots of cardio (went from 145+/90 --> 122/74)
I tend to become what you might call "skinny fat". This happens to me during busy points in my life where I don't diet or train and my body just drops most of my hard-earned LBM. I would like to bulk up again to hit the 200 lb range, but I think I will have a much more successful bulk if I can first get lean. I want to get down to 9-10% BF before I go big again..
Down to business
The Training
I'm going to do the following 3-day split, for the purpose of holding on to what LBM I have left, and every other day do moderate cardio to help keep the BP low. The cardio will probably be a moderate 45 minutes on a treadmill until I build up myself until for doing HIIT in a 15 minute range.
Sunday:
Completely OFF
Monday:
OFF (Cardio)
Tuesday: Chest and Shoulders
DB Bench -- 1 warm up set (15 reps); 3 working sets (10, 8, then 6 reps)
DB Shoulder Press -- 1 warm set (10 reps); 3 working sets (10, 10, then 8 reps)
Dips -- 2 working sets (8 then 8)
DB Shoulder Lateral Raise -- 1 warm up set (15 reps); 2 working sets (10 then 8 reps)
Wednesday:
OFF (Cardio)
Thursday: Back and Abs
Deadlifts -- 1 warm up set (8 reps); 3 working sets (8, 6, then 4 reps)
Pull-ups -- 3 working sets (10, 8, then 6 reps)
Rows -- 1 warm up (8 sets); 3 working sets (8, 8, then 6 reps)
Hanging Ab Crunches -- 2 working sets (15 then 15 reps)
Friday:
OFF (Cardio)
Saturday: Quads, Hams, and Calves
Squats -- 1 warm up set (15 reps); 3 working sets (8, 6, then 4 reps)
SLDLs -- 1 warm up set (10 reps); 3 working sets (8, 6, then 4 reps)
Calf Raises -- 1 warm up set (25 reps); 2 working sets (20 then 20 reps)
Nothing fancy, just gonna lift hard and heavy
The Diet
I have no idea what my maintainance calories are, but I'm going to aim for 3000 cals and adjust until I see minor weekly weight changes. Ultimately I'd like to aim for a loss of 1 lb a week.
The details of the diet are here (http://wannabebigforums.com/showpost.php?p=1273375&postcount=7).
And Lastly ...
My new body tape measurements made me cringe :zipit: but here they go:
(Left/Right), (in inches)
Arms: 14/14.25
Quads: 21.5/21
Calves: 14.5/14.5
Chest: 40
Waist: 39
I'm going to post my first numbers tomorrow, later
After 2+ years of on-and-off lifting and dieting, I finally realized that I'm always going to have work, school, and general distractions thrown at me. And if I can't organize my dieting/training schedule around life now, then I will never achieve the body I want to get.
Another problem I had is that I never tracked my progress other than by looking at the scale. So today I'm going to walk on the road to change all that :cool: And I think a journal is added motivation to stay on that road :cool:
As of late, I'm at 182 lbs, 22 % bf. My blood pressure was rather high a couple of months ago. But fortunately, it dropped siginificantly from a 13 lb weight loss and lots of cardio (went from 145+/90 --> 122/74)
I tend to become what you might call "skinny fat". This happens to me during busy points in my life where I don't diet or train and my body just drops most of my hard-earned LBM. I would like to bulk up again to hit the 200 lb range, but I think I will have a much more successful bulk if I can first get lean. I want to get down to 9-10% BF before I go big again..
Down to business
The Training
I'm going to do the following 3-day split, for the purpose of holding on to what LBM I have left, and every other day do moderate cardio to help keep the BP low. The cardio will probably be a moderate 45 minutes on a treadmill until I build up myself until for doing HIIT in a 15 minute range.
Sunday:
Completely OFF
Monday:
OFF (Cardio)
Tuesday: Chest and Shoulders
DB Bench -- 1 warm up set (15 reps); 3 working sets (10, 8, then 6 reps)
DB Shoulder Press -- 1 warm set (10 reps); 3 working sets (10, 10, then 8 reps)
Dips -- 2 working sets (8 then 8)
DB Shoulder Lateral Raise -- 1 warm up set (15 reps); 2 working sets (10 then 8 reps)
Wednesday:
OFF (Cardio)
Thursday: Back and Abs
Deadlifts -- 1 warm up set (8 reps); 3 working sets (8, 6, then 4 reps)
Pull-ups -- 3 working sets (10, 8, then 6 reps)
Rows -- 1 warm up (8 sets); 3 working sets (8, 8, then 6 reps)
Hanging Ab Crunches -- 2 working sets (15 then 15 reps)
Friday:
OFF (Cardio)
Saturday: Quads, Hams, and Calves
Squats -- 1 warm up set (15 reps); 3 working sets (8, 6, then 4 reps)
SLDLs -- 1 warm up set (10 reps); 3 working sets (8, 6, then 4 reps)
Calf Raises -- 1 warm up set (25 reps); 2 working sets (20 then 20 reps)
Nothing fancy, just gonna lift hard and heavy
The Diet
I have no idea what my maintainance calories are, but I'm going to aim for 3000 cals and adjust until I see minor weekly weight changes. Ultimately I'd like to aim for a loss of 1 lb a week.
The details of the diet are here (http://wannabebigforums.com/showpost.php?p=1273375&postcount=7).
And Lastly ...
My new body tape measurements made me cringe :zipit: but here they go:
(Left/Right), (in inches)
Arms: 14/14.25
Quads: 21.5/21
Calves: 14.5/14.5
Chest: 40
Waist: 39
I'm going to post my first numbers tomorrow, later