I've decided to set up a training log for my progression through the New Rules of Lifting Hypertrophy program. If all goes according to plan, I will hit the three stages using this sequence:
Hypertrophy 1: April 9 to June 3
Hypertrophy 2: June 10 to August 5
Hypertrophy 3: August 12 to October 7th
For all three stages, I plan on lifting 3 times per week. On non-lifting days, I plan on doing some sort of interval/HIIT training twice per week and doing something different once per week (this last one can vary from playing football on Sunday morning to swimming to playing basketball, etc).
Nutritionally, I've started using John Berardi's Precision Nutrition system. I plan on using the following sequence to accompany the stages:
Hypertrophy 1: Adapt to the system; get to maintenance and figure out how my body is reacting.
Hypertrophy 2 and 3: For the first 4 weeks, I'm going to eat at +250 calories and I'll come down to maintenance for the second 4 weeks.
My current statistics (as of today) are:- Weight: 183 lbs
- Neck: 14.5"
- Shoulder: 44.5"
- Chest: 37"
- Waist (@ narrowest point): 31.5"
- Abdomen (@belly button): 32"
- Hips: 34"
- Thigh: 20"
- Knee: 13.5"
- Calf: 16"
- Ankle: 10"
- Arm: 12"
- Forearm: 10.5"
- Wrist : 6.5"
Some Calculations Based off of those stats:- BMI: 24.9
- Waist to Hips Ratio: 0.94
- Body Fat (US Navy est): 13.62%
- Body Fat (YMCA est): 10.59%
- Body Fat (MyBodyComp est): 8.25%
I'll post my numbers for my first cycle of Hypertrophy 1 in another post. I welcome all comments, suggestions, and words of encouragement.
If you do not see me updating this on a regular basis, please PM and shame me into updating it.
-Brian