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delcyphr · 10-01-2007, 08:03 AM

Thanks for the welcome, Aoife and gregl.

Scheduled day off yesterday (felt decadent). Semi-specific warmup this morning per NROL, Chapter 5. I'm between phases just now and start FL I in a week, so just warm-ups and Metabolic Overdrive for the next few days.

I meant to mention the diet a few days ago. Nothing radical; total calories at 2250 or so, perhaps 200 or 300 under maintenance. I may be eating a little too much - I tend to overestimate my calories expenditures - but I'll probably wait until I'm into FL I before making any adjustments. Going for a 35p/35f/30c split on weight days and fewer carbs on other days (more like 25% or less). Eating fairly cleanly - lean protein sources, dairy, veggies - but still slowly moving the diet in the right direction (damn potato chips).

I'm looking at my body recomp work as a three-phase effort:

first recover the gains I made (and lost) months ago by getting back to 185 lbs. and about 24% body fat. Hope to reach this by the beginning of December.
moving past that to 170-175 lbs. and 15% bf. I'm not married to the weight goal per se, but figure that's where I'd be at 15% bf. I would expect to be there around early March (just in time for a birthday).
then the fun part: adding mass and working gradually back to around 200 lbs.

10-01-2007, 08:03 AM	#5 (permalink)
delcyphr Member Join Date: Sep 2007 Location: St. Louis, MO Posts: 73 My Profile	Thanks for the welcome, Aoife and gregl. Scheduled day off yesterday (felt decadent). Semi-specific warmup this morning per NROL, Chapter 5. I'm between phases just now and start FL I in a week, so just warm-ups and Metabolic Overdrive for the next few days. I meant to mention the diet a few days ago. Nothing radical; total calories at 2250 or so, perhaps 200 or 300 under maintenance. I may be eating a little too much - I tend to overestimate my calories expenditures - but I'll probably wait until I'm into FL I before making any adjustments. Going for a 35p/35f/30c split on weight days and fewer carbs on other days (more like 25% or less). Eating fairly cleanly - lean protein sources, dairy, veggies - but still slowly moving the diet in the right direction (damn potato chips). I'm looking at my body recomp work as a three-phase effort: first recover the gains I made (and lost) months ago by getting back to 185 lbs. and about 24% body fat. Hope to reach this by the beginning of December. moving past that to 170-175 lbs. and 15% bf. I'm not married to the weight goal per se, but figure that's where I'd be at 15% bf. I would expect to be there around early March (just in time for a birthday). then the fun part: adding mass and working gradually back to around 200 lbs. __________________ "delcyphr" is pronounced "Phil" Blog. Houseblog. Training log.