Allright. so here's the deal. In honour of my one year anniversary of weight lifting i am recristening my journal- "Round 2".
Self accessment of year one.
Sh!t man what a difference a year makes. When i started lifting last april i was a plump 195 with a little muscle but not much. Diet- horrible. TV dinners, microwave food, fast food, burgars, fries, pizza hut, cheese steaks.... Had just quit smoking jan 18 after 9 years. Haven't had one since. Don't even want one. I remember my first time working out. Was benching 115 to failure. gained @70 lbs there. Couldn't do a single chin but now can do 3 sets to 7. OH press has doubled. Damn those beginning gains are tremendous and really motivating. I must say though for about 4 months (Sep-Dec) i was seriously overtraining. Gains stopped and i was dead tired all the time. After i stopped overtraining (and found WBB.com) i relaxed the sets and upped the intensity. Strength in all parts of body is much greater. Body feels better. Gains are happening.
Tried to put a high cal diet together of clean food there at the beginning that put on about 10-15 lbs (up to 205) but at 22% bf. after a few months. Blah... I was all puffy in the face and belt was tight during the holidays.
Miss Abs turned me onto NHE after some research i did on a new diet. I'd say i'm really happy thus far. I used the fat loss diet originally and dropped 25 lbs in about 8 wks and maintained good strength. Then i switched to the NHE cyclical massing diet (basicly a cyclical high fat diet). I don't think i was eating enough before though as i wasn't counting my cals/day. Now i am.
I will continue the NHE massing at least for two more months at which time i'll reaccess my progress. This will involve a diet of at least 3500 cals/day
overall diet plan
down days 1,2,3, 5, 6
pro. 200-250 g fat 290g (>80% unsat) carb 30g
23% 74% 3%
up day 4, 7
pro 160 g fat 160 g carbs <20g
pro 40 g fat <30g carbs 400g (no sucrose)
all down meals will aim for
pro 40-50g fat 45 g active carbs 3-4
pro 20 g fat <20 carbs 200g
(up meals are always taken w/ 10 g creatine+10g glutamine)
more to come tonight. time to eat. tuna steak mmmm,