Here we go...
Not really seeing any body changes in the last month (maybe others can), but added some strength. But since I was hoping to cut some fat, I don't think it worked. My BF% was roughly 17.8 at the beginning of May and I may be down around .5% since then.
Weight: 192.5(Jan) - 181.0(Mar) - 176.4(Apr) - 176.0(May) - 175.0(June) (
-17.5 lbs)
Shoulders: 49"(Jan) - 48.5"(Mar) - 48"(Apr) - 47"(May) - 46"(June) (
-3")
Chest: 44"(J) - 44"(M) - 42.5"(A) - 42"(M) - 41.5"(J) (
-2.5")
Waist: 41(J) - 39"(M) - 37"(A) - 36.5"(M) - 36"(J) (
-5")
Hips: NA(J) - NA(M) - 37.5"(A) - 37"(M) - 37"(J) (
-.5")
Biceps(R): 11"(J) - 12.25"(M) - 12.75"(A) - 12.5"(M) - 12.5"(J) (
+1.5")
Thigh(R): 24"(J) - 23.75"(M) - 23"(A) - 23.5(M) - 23"(J) (
-1")
Calves(R): 15.5"(J) - 15.5"(M) - 15"(A) - 15"(M) - 14.75"(J) (
-.75")
Jan -------------------------------------------- May ---------------------------------June
Plans for the last month:
* Diet:
Since things have really plateaued on my diet-wise. I am going to switch it up. I have been looking into Leigh Peele's latest books and after talking to Alan Aragon this last weekend, I am going to switch up my macros.
Basically I am moving to:
proteins: .6 - .9 g/lbs of BM @ 175lbs that puts me between 105 and 157 g daily. I plan to shot for the high end of that.
carbs: 1g/lb, which is 175g
fats: .4 - .5 g/lb of BM @ 175 that puts me between 70 and 87.5 g daily.
According to Leigh's BMR calculation/quiz my BMR is roughly 2760 cals. Using Alan's macros above puts me at 2117 cals. So I should be in deficit by 600+ calories daily, plus any more burned through exercise.
* Exercise:
I have just "completed" the NROL fat loss I program, and was planning on starting fat loss II, but some stuff has come up to that is making think about tweaking that plan. Taking to my TKD instructor last night, I am planning on focusing on testing for my black belt this coming September. He was planning on me testing in December, but stated if I can commit the time and effort that I can work at testing in Sept. This means I REALLY have to work on my muscular and cardio endurance (the test is usually 2-3 hours long).
So my plan is to do HIIT on Monday, Weds, and Fridays with a modified Fat Loss I on Tuesday and Thursday. Until the competition is over in July and then move to Fat Loss II.
Thoughts????