Iíve been using the HCT program for few weeks now, so thought Iíd start a journal, although not from the beginning Iíll summarise my progression so far and also some background into me.
First off my stats - (from the UK so have converted to llbs)
BF% I guess 20%
4 years ago I weighed 238lb, wore size 38inch trousers, had a fat body and stick arms. I never really did any sport (not a naturally gifted sportsman and lazy!) I ate processed food and anything I fancied, this was fine in my twenties and however in my 30ís you pay the price.
I completely changed my health, with this my happiness. I changed my processed food (oven chips and oven breaded chicken) to clean, natural foods (ie. Lean meat, veg, salad brown rice/pasta) and also starting eating breakfast and drinking water (I never used to touch plain water, coke or juice only)
Over a year I got down to 168lb, I was eating healthy going to the gym, running, rowing and using machine weights; whichever machine was free I would go on, not following any routine.
I then educated myself more on weights and moved to compound lifting, almost full body, I still remember trying a squat and bench press for the first time... I used squat with 22lb on the bar and sometimes I felt a bit dizzy... friends and family commented I was looking a little bit too skinny; I now believe I was not eating enough at the time.
I meet my now wife and enjoyed dating (eating out and drinking a lot!) I put some weight on but still went the gym. I started following Stronglifts, and eating more. I was progressing with my lifts but my BF was going high.. I followed the TNT diet, lost some BF but did not like the mood change with no carbs and found it difficult to maintain at work and home.
After these I have followed Full Bodies, splits, changed my eating intake more than I can remember. Still looking slim but not putting on any muscle or losing any real BF Ė my stomach is very wobbly from my unhealthy past. I have always suffered from skinny legs and arms and a fat body..
I started HCT in May 2010, and also started to walk to and from work (50 mins a day at a brisk pace Ė calc say 298 cals a day burnt as itís 5k)
My goals (I say goals as I struggle to have a consistent goal, the psychological effects of being unfit and overweight previously I tend to eat not enough and/or the wrong things time to time)
Get bigger with at BF 10% - I donít know what weight I would be...
I first started at the end of May did 3 weeks on the 4 day a week and got a cold, so did not lift for 2 weeks. I started again on the 3 day week in June and have just completed 4 weeks, so next week is my deload week. Iím really enjoying it, my lifts are progressing (I am a weak lifter, my press etc is something I struggle to improve, I had it at 70Kg on Stronglifts a while back) and Iím noticing a big difference in my body, the best shape Iíve ever been. Iíll post up some pics over the weekend.
Iím not entirely sure how much cals I should be eating, without knowing what my target weight would be it is difficult.
I have down 2985 cals a day, broken down to
Protein 303g 1,212 cals
Carb 216g 864 cals
Fat 101g 909 cals (I struggle with what to eat for this)
I go on holiday Aug 25th, so Iíd like to lose a bit for that, then full out ďbulkĒ there on.
If anyone has read this far and can help...
Question: Any help with working out a target weight at 10%BF would be appreciated, would 225lbs be achievable?
Question: Long skinny limbed is a ďhardgainerĒ?
Question: Should I lower my cals say -250 a day for the holiday (I have concern, when I started the 4 day program I felt exhausted, possibly due to not enough food intake)
Rather than list our all my training here are my starting stats and as of today on HCT-12
Thank you for a fantastic program!