TMan's 2003 Strength Journal
I decided to jump the gun a little bit and get an early start on a 2003 journal. I train primarily for strength and am currently focusing on the powerlifting lifts. Ironically, for the next 8 weeks or so I'll be cutting. My belly is getting out of control and I need to comfortably fit into my pants again. Here are some current stats:
Weight: 192 lbs.
BF%: ?? (I'm guessing 20%, but who knows)
Waist: 37 3/4 inches
I don't really care about seeing abs or vascularity or anything like that. Getting down to 12-13% would be great for me but I'd settle for 15% right now. The plan for the next 8 weeks is this:
I'm going to try out a "Wave" routine. This is a routine originally designed by Rick Gaugler and has been used by quite a few people with good results. The basic premise is that you gradually increase the weight on the major lifts (and assistance work) over the course of 4 weeks (this is one wave), then startover with slightly higher weight than what you started with on the first wave and do another 4 week wave. My routine is taken from a variation of Gaugler's original routine. If anybody is interested in this, I have an Excel spreadsheet of the routine.
I'm going to try to avoid cardio during the cut but I may start doing it near the end.
EDIT: I decided against the Wave routine. During the cut I want to make sure that my strength levels are still increasing. My strength gains may slow down (and that's to be expected) but I don't want them to stagnate or decrease. So I'll need to closely monitor them week by week. I've decided on a very simple routine that I'll explain in a post below. I've also decided to up the cardio and do some HIIT.
My plan for my cut is fairly simple and is influenced by Lyle McDonald. I'll be keeping the calories between 2300-2500 calories. I'm going to try to get 0.9 - 1.0 grams of protein per lb. of bodyweight. Also, 10% of my calories will be from EFAs and at least 20% of my calories will be fat (including the EFAs). Everything else is fair game. I'm going to try and keep it fairly clean and avoid sugar as much as possible. That's it!