Wednesday, September 19, 2007

Day Seventy-One

I'm pretty sure my body has adapted to my present diet/workout scheme and I am having trouble keeping muscle and losing fat. I project that by the end of this week I should weigh 169 lbs, which is my original target weight, however I lost 6 lbs of muscle, instead of the no muscle I was aiming for. I still want to get to 169 lbs with 18 lbs of bodyfat (11% bodyfat) and thereafter at least temporarily get to 9% bodyfat. The first goal represents a gain of 5 lbs of muscle and a loss of 5 lbs of fat, assuming a starting point of 169 lbs, and 145 lbs lean mass (14% bodyfat). In order to get there I am going to try the following scheme:

  • Rest of this week: 16 blocks +1x fat, no workout (rest week)
  • Week of 9-24: 17 blocks +1x fat, full intensity + 2 5x5 workouts (on 1st day of cycle)*
  • Week of 10-1: 18 blocks +1x fat, full intensity + 2 5x5 workouts (on 1st day of cycle)
  • Week of 10-8: 19 blocks + 1x fat, 1/2 volume + Deadlift 5x5 (on 1st day of second cycle)
  • Week of 10-15: 20 blocks +1x fat, full intensity + 2 5x5 workouts (on 1st day of cycle)
  • Week of 10-22: 20 blocks +1x fat, full intensity + 2 5x5 workouts (on 1st day of cycle)
The 5x5s will be cycled as follows: Deadlift, Press, Power Clean, Bench. If Linda or Diane (or something like it) comes up, the workout will be moved to a different day.

To track my progress I will do the following:
  • Get a weight/bodyfat/lean mass reading
  • Take pictures front and back, flexed and relaxed
  • Measure waist, hips, chest, thigh, forearm and bicep
  • Test CFT and 1RM bench press at beginning and end of cycle
I'm excited! I'm bored of dieting, my fat loss is stalled and I feel terribly weak. This should be fun!

9AM Breakfast sandwich (sausage, egg, cheese) = 4 blocks + 1x fat

1PM 2 small meat tacos, muscle milk bar, 15 almonds = 5 blocks +1x fat

3PM 1/2 dark chocolate bar, provolone & salami stuffed pepper = 1.5 blocks +1x fat

5PM 1/2 cup 2% cottage cheese, 1/2 apple, 1/2 oz almonds, sprinkle carrot slivers = 2 blocks

9PM Fish Taco = 3 blocks + 1x fat (at least)

+ milk in coffee

Total = 16 blocks + 1x fat

*I'm going to the Basic Barbell Seminar with Coach Rip next week and may have to adjust somewhat, however this will give me an opportunity to test my CFT.

1 comment:

Connie said...

I totally feel you Max. I haven't been loosing any more fat, in fact i gained 3 lbs. and i somehow doubt it's muscle mass.
I think my body may be in desperate need of a challenge!