Long story short, I used to be an active powerlifting competitor and used to post on these boards regularly for the last 4-5 years (with some breaks). I graduated college last summer and was 205lb at 10% bodyfat in the best shape of my life. I then went through two jobs, going broke and whole lot of other life messes, didn't workout at all, over ate, and 10 days ago weighed in at 235 at 21% bodyfat. So I got disgusted with myself and decided that this year, for my 22nd birthday, I wanted to give myself the present of being more ripped than I have ever been in my entire life. Luckily, I have retained a lot of my old strength, and seem to not have lost any LBM (if anything gained) because I was eating 4000+ calories a day and doing some heavy lifting here and there. But I did gain a lot of fat.
So here is the plan. I want to use this journal combined with your support to stay motivated and on pace so that I can hit my goal of being bodybuilder ripped by Dec. 17. I am not too concerned with gaining LBM, if anything, I just want to try to avoid losing too much. My diet plan is as follows:
Week 1: Adjusting to healthy lifestyle, eat at maintenance (3000 cal/day)
Week 2 (now): Transition into PSMF style diet (~1000-1500 cal, <50 fat, <30 carb, 200-250 protein)
Week 3-5: repeat
Week 6: Maintain at 2500 cal (to revamp metabolism)
Week 7-22: cyclical ketogenic or UD 2.0.. have yet to decide.. might do some PSMF 2 wk cycles in there
For lifting I will do HST style full body workouts, 3-4 times a week, with very low volume, atleast the first few weeks (extreme caloric restriction already). Goal is really just to maintain, not looking to make any size / strength gains.
For cardio, I plan to do a little bit everyday (maybe one day off), 20-30 min light jog 2-3 miles. Nothing high intensity and def no intervals.
For supplements, of course I take whey (nothing but Nitrean in my book) and drink a gallon of water a day. I also take a GNC multi, CLA / DHA / EPA fats, ZMA and Cellucor D4 Thermal Shock + Cellucor T7 Extreme (both of these are pretty intense, been taking daily for the past week).
Diet for the initial PSMF stage looks something like this:
4 scoops Nitrean
2 cups milk
2 slices cheese
1 lo-carb tortilla
8 large egg whites
6oz wild salmon
total: 1500 / 46 / 40 / 225 (cal/f/c/p)
I have already lost 6 pounds (mostly water from not eating crap food) in 10 days since starting.
Here is my "starting" pic from a week ago..
For those of you who don't remember me, I was the guy who posted the ridiculous posing video to eye of the tiger last March at around 12% bodyfat.
Start by logging today:
Cardio - 2.5 miles jog / 30 miles
Diet (exact same as above)
bodyweight - 229.. calipers showing around 19-21%