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Thread: Three stages

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    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    WA, USA

    Three stages

    Stage One: Lose 6% bodyfat and 11 pounds by November 17th, 2001.

    Stage Two: Gain 20-25 pounds of lbm by May 1st, 2002.

    Stage Three: Get down to 190 lbs. @ 8% bodyfat by June 15th, 2002.

    Stage One begins today

    Monday, September 17th - Day 1


    Going by the school's training schedule, so it may be kinda whack, but I get a good workout from it. Each workout will only be 30 minutes. Today:


    Deadlift: 245 x 6, 295 x 6, 305 x 6 (Fairly easy, 315 x 6 next week)


    Flat BB Bench Press: 135 x 6, 205 x 3 + 1 ass., 185 x 6, 185 x 5


    Standing DB Curls: 45 x 6 - Superset with triceps
    Standing Hammer Curls: 40 x 6 - Superset with triceps


    Standing Tricep Extensions: 80 x 6, 80 x 6


    Standing Lateral Raises: 20 x 6, 20 x 6, 25 x 6 (Hard as shiat)
    Dips: BW x 15 (Did for fun...very easy)

    Workout seems odd, but it worked good and felt good.


    5:45am- meal 1 -
    one cup oatmeal
    one cup milk
    one whole egg
    two egg whites
    four pills hydroxycut

    6.5g fat/34g carbs/20g protein/300 cals

    7:15am- post workout -
    one tsp creatine
    two scoops protein
    8 oz. milk

    0g fat/28g carbs/48g protein/330 cals

    9:20am- meal 2 -
    1/4 cup peanuts

    18g fat/5g carbs/9g protein/223 cals

    11:15am- meal 3 -
    one can of tuna
    one tbsp mayo
    one slices of bread

    2.5g fat/0g carbs/35g protein/173.5 cals

    1:30pm- meal 4 -
    two scoops protein
    8 oz. milk
    four pills hydroxycut

    0g fat/28g carbs/49g protein/330 cals

    4:00pm- meal 5 -
    two tbsp peanut butter
    one slice of bread

    17g fat/28g carbs/13g protein/280 cals

    6:30pm- meal 6 -
    150g chicken breast

    2.5g fat/4g carbs/25g protein/200 cals

    9:00pm- meal 7 -
    two whole egg
    two egg whites
    four pills hydroxycut

    9g fat/2g carbs/22g protein/200 cals


    56g fat/129g carbs/221g protein/2036.5 cals

    So far going great. Hopefully I can try to keep cheating to a minimum and only let it happen when important things come up, such as dates or something
    Last edited by heathj; 09-18-2001 at 06:50 PM.


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