Leaning Out w/o Cutting

[Faraz421]

Hey. I need to be held accountable. So here it is.
Stats: Im 5'10", ~161, 18 YO, 18% BF on calipers. 19.35%BF on mybodycomp.com
BMI – 22.97
WHR- .91
Shoulders– 46.4 in (+2.27 since 8/2/06)
Chest– 38.5 in (+1.2 since 8/2/06)
Waist- 31 in (+1.4 since 8/2/06)
Abdomen- 33.33 in (+2.45 since 8/2/06)

Goals:
Leaning out, maybe gaining some muscle, or hopefully retaining it.
1) Aesthetics – Solid frame/flatter gut
2) Strength
3) Develop lagging parts (Chest, traps, shoulders) [esp. rear delt]

Relevant Articles: found at T-Nation.com
Gflux (Increase calories consumed and expended to create deficit at higher calorie exchange)
Perfect 10 (Put focus onto Chest and Traps)
Superhero -20lbs Hollywood Muscle (Put Focus on Shoulders too)
Custom HFT program (increased frequency, changing set-rep parameters)
100 WO to Ripped City (AM-empty stomach Cardio for fat loss)

Routine: Part 1

Day1 – AM Cardio
8x3 @5RM [some supersets]
A1.BB Dec Bench
A2.DB Standing Military Press
B1.Dead Lifts
B2.Row to Neck
C1.Close Grip BB Bench
C2.Handle Shrugs
D. Hanging Planks (4x3)

Day2 – AM Cardio
2x12 @ 14RM
A1.Inc BB bench
A2.Reverse Push up
B1.OH squat
B2.Leg raises
C1.BB Behind back Shrugs
C2.Seated Calf Raises
D1.Dips (1x12)
D2.Reverse BB Curl (1x12)


Day3
Run/HIIT

Day4 – AM Cardio
6x4 @ 6RM
A1.BB bench
A2.DB BO ROW
B1.Squat
B2. Lateral Shoulder Raises
C1.WoodChoppers (3x4)
C2.Pull ups(3x4)
D1.Push Press
D2.DB Shrugs

Day5
OFF

Day6 – AM Cardio
3x8 @ 10RM
A1.DB bench
A2.BO DB Row to Hips
B1.Front Squats
B2.Rotator Cuff work
C1.Close-grip Dec Bench
C2.Arnold Press
D1.Calf-machine Shrug
D2.BB Lunges

Day7
Run/HIIT


Diet:
Day 1, 4, 6 - ~3200 kcal
-Mostly P+C pre-WO till bed.
Day 2 - ~3100 kcal
-P+C breakfast and around WO-window, zone type meal following WO.
Day 5, 7 - ~3000 kcal
-Solid P+C breakfast
-Concentrate on P+F, not overly concerned with avoiding Carbs.
Focus on healthy fats bc of P+C days where there isn’t much dietary fat consumed.
Day 3 - ~2800kcal
-P+F all meals except breakfast. O.K to include fruits, veggies.
- ~100g CHO

[BFG]

Good luck Mr wish you well

[Faraz421]

[Marykaa]

Hi there!

I'll be watching

Mary-Lou

[Blackjack]

Dude, there's no way your BF% is that high. I would say based on your height/weight and the photos you are 14-15% tops. No way you're 18-19%.
Ted

[Mahler]

Great to see you have started a training log. You have a good foundation to start with and youth is on your side. Best of luck on reacing your goals.

[Faraz421]

Sunday March 19 - Day 1
8x3 @5RM [some supersets]
A1.BB Dec Bench- 135 (ill go heavier next time)
A2.DB Standing Military Press- 40 (..KILLER on abs and back after a while)
B1.Dead Lifts- 155 (work on form some more, and sure to jump up weight)
B2.Rear delt Row- 20lb DB's
C1.Close Grip BB Bench - 135
C2.Handle Shrugs - 360
D. Hanging Planks (4x3) - BW

Mon March 20 - Day 2
AM Cardio: 3.5mile jog/run

~5 hours after finishing run
2x12 @ 14RM
A1.Inc DB bench -30's then 35's
A2.Reverse Push up- BW, then +10lbs
B1.OH squat -40lb BB, then 30 ... tougher than i thought, esp. on shoulders?
B2.Leg raises -20lb DB
C1.BB Behind back Shrugs- 90 then 130 on smith machine
C2.Seated Calf Raises - 90 (calves twitch and cramp up alot nowadays?)
D1.Dips - BW
D2.Reverse BB Curl - 40lb preacher bar
+set of 8hanging planks
^^^^havent done more than 8 reps forever, had to mess around with weight.


When i woke up today, my upper and middle back was killing me on my left, dont know if i slept wrong, or over compensated with my left during the lifts. Thats a decent amount of back work on day 1, but its going well, focus is for chest, so i need to move the weight up. Feeling good. Had a 25 min nap today between the run and workout.

[Faraz421]

Originally Posted by Blackjack

Dude, there's no way your BF% is that high. I would say based on your height/weight and the photos you are 14-15% tops. No way you're 18-19%.
Ted

Thanks, im really hoping its not that high, but my calipers are coming out at 18, and mybodycomp at 19, weird how they're so close, but itll serve as a means of comparison, even if not accuracy.

[Faraz421]

Oh, and in the spirit of high frequency training and G-flux, played a 1/2 hr of casual 1 on 1 basketball after my workout. Had my PWO shake before ofcourse. Im loving all this activity. my Right Calf is being a pain in the ass though.

[Faraz421]

No HIIT today, but did play some basketball outside, just shooting around and stuff, nothing big, for about an hour. Diet has been good, mostly P+F+fruit, but now im binging on P+F trying to avoid carbs, i just want a big bowl of cereal, but today is supposed to be very low on carbs, and i esp. dont want a huge insulin spike before sleeping. Meh.

[Faraz421]

Wed March 22 - day 4
AM cardio -
treadmill, dont usually use them though....keeping my calves outta the cold though.
2.5 mile total, some varied, mostly 6.5-9.0 speeds, 1-1.5 incline.

PM Lifting - Definately my FAVORITE day so far =-]...love the lifts...had some problems though.
6x4
A1.BB bench - 155
A2.DB BO ROW - 65
B1.Squat -185, only 5 sets, right knee was very problemative after 5
B2. Lateral Shoulder Raises - 15DB's x2/ 20'sx4
C1.WoodChoppers (3x4) - 100
C2.Pull ups(3x4) - BW
D1.Push Press - 115x4 then stopped,left wrist is troubling me(fell on it during basketball.)
D2.DB Shrugs - 90'sx2/ 360handleshurgsx3
Also did 45'sx6 fly-press and 40'sx4 military press.

Good day, cant wait to keep shoveling food down my throat =-].
I've never even been attempting to bench over 135 until '06, and im loving the feel. Not so much that ive made strength gains, but made them and theyve been accompanied by finally breaking the psychological barrier to benching more.

[Mahler]

What was the problem with the knee on those squats?

[Faraz421]

Just some pain that increased the more i bent it. Felt like i may have had some internal or external rotation on it squatting. People have usually even commented on my form (being good), but i think now im trying to emphasize the lift with my left leg bc as with all my lifts, my right side is becoming more developed (strength and hypertrophy wise) and now im becoming consciously aware of it. Must have thrown something off, but its healed now, nothing wrong, ...just glad i didnt push through and do another set. It was ready for cleaning the weight up for push presses 30 minutes later.


I also grabbed some pedialyte, the stuff is midway between gummy vites, juice syrup, honey, and chalk. But hope it does the trick for my potential over caffienated/electrolye imbalance pecularities. Owe Jennmedic a big thanks for promptly responding and helping with that.

[Faraz421]

Well, made it to 2 outta 4 classes today, though walked outta one early too. Did some HIIT, wow had i been missing out and forgetting how HARD it is. Esp. on shins and such, anyway it was good.

Its quarter to 12, ive got more then 3 hours of work ahead of me and feel miserable (headache, lazy, queezy stomach). Im going to pack it in, though everyone is up partying and we'll see if i can sleep, and hopefully wake up early to do the work.

BLAH. dont even feel like moving, forget that, typing

[Faraz421]

Friday March24 -day 6

3x8 @ 10RM
A1.DB bench - 50's
A2.BO DB Row to Hips - 50's
B1.Front Squats - 95lb
B2.Rotator Cuff work -30lb cable work
C1.Close-grip Dec Bench -115
C2.Arnold Press - 30's
D1.Shrug - 360
D2.BB Lunges -80

Good work out, felt great, and i went like 10am, which was awesome ...not having it be PACKED. partied alittle last night, so expecting some minor damage, water retention, laziness, whatever, oh well, got it outta my system.

[Faraz421]

Sunday march 26 - Week 2 day 1
8x3 @5RM [some supersets]
A1.BB Dec Bench- 155 (up 20)
A2.DB Standing Military Press- 40
B1.Dead Lifts- 185 (up 30)
B2.Rear delt Row- 20lb DB's
C1.Close Grip BB Bench - 135x2 / 140x1 / 155x1 / 145x4 (i guess up 10)
C2.Handle Shrugs - 400 (up 40)
D. Hanging Planks (4x3) - BW

It felt great, loved it, took a little over an hour, which is great. Im definately taking less than 60sec between every set . More like a1 30sec a2 30sec repeat, which is working fine for now.

[Marykaa]

ahh I'm glad you seem to be feeling much better that's quite a workout. Sorry I missed the day you weren't feeling well.. I'll subscribe to your log not to miss anything any more

[Faraz421]

Ah, no worries MK, those days happen, and if anything, ill just look over to your log and kick my arse up and go do something with it :-).

[Faraz421]

Mon March 27 - week 2 day 2

AM cardio: little shy of 3.5 miles, but felt good to be running, feels like i havent done it in a long while. ?

Weights:
2x12 @ 14RM
A1.Inc DB bench -35's then 40's
A2.Reverse Push up- 10lb plate
B1.OH squat - 30lb bb then 40
B2.Leg raises -20lb DB
C1.BB Behind back Shrugs- 270 then 410 on the handled plate rack
C2.Seated Calf Raises - 90 then 95
D1.Dips - BW
D2.Reverse BB Curl - 40lb preacher bar

Felt good, actually a good workout, not just a recovery type excercises which is how i was looking at it the first week. Lower back still a bit sore from deadlifts yesterday, just watch my form from here on in.

[Faraz421]

Tues March 28: week 2 day 3

so i may have to run a 5k race this saterday, havent really been running, but its part of greek-life festivities in a year long athetic compitition.

Went out and ran about 3.3miles in 28:10.

Its actually my old and now renewed PB, but comparitively, the guys are looking to run 21flat and some under 20.... needless to say, if i have to run it on behalf of our chapter, im doomed...but it felt good to run it =-]

[Faraz421]

Wed March 29 - week 2 day 4

AM cardio - 2.7 miles, 22 minutesish

campaigning all day for student govt. i was on my feet for hours on end, passed out in bed at 6 till 8, then gym at 9. glad i slept, or i would have probably hurt my self in the gym. must been a good addition to gflux/hft just being moving all day.

Weights
6x4
A1.BB bench - 160 (up 5)
A2.DB BO ROW - 70 (up 5)
B1.Squat -195 (up 10, and narrow stance)
B2. Lateral Shoulder Raises - 20's
C1.WoodChoppers (4x4) - 100 (+1set)
C2.Pull ups(4x4) - BW (+1set)
D1.inc close-grip bench press - 115lbx4, 135lbx2
D2.DB Shrugs - 410 (up 50)
Then 135lb 1x5 close grip bench and 40's 1x6 military press for fun

Felt good, just gotta eat, get alot of work done, remember to sleep. Maybe skip my AM classes to sleep in. Hypertrophy over studies :-p...kidding i never go anyway.

[Faraz421]

New measurements: 162lbs 17% BF(calipers). Gained a little weight, dropped BF, works for me...

bit bored, heres the math:
Before: 161lbs 18%
LBM: 132
Fat mass:29

Now: 162lbs 17%BF
LBM:134.5 (+2.5)
Fat mass: 27.5 (-1.5)

[BFG]

faraz what time period is that over??? also you do military press for fun thats jut sick

love your strapline thats my favourite quote in the world was about to change mine over to that when I saw you'd done it grrrrrr he he

[Mahler]

Faraz,
Looking pretty good. And congrats on the body mass numbers.

[Faraz421]

BFG - by all means go for it, it could be like a cult following to the qoute.
If i could pick 5excercises i would never mind doing, because you reap so many benefits, atleast the ones im looking for right now, and i could only do them from here on out, here they are (in no particular order):
Deadlifts
Squats
Military Press (Although the arnold press is growing on my FAST!)
Chin ups
Bench press

And those numbers are over the past 2 weeks. Or actually, week and a half maybe? Its off calipers, may be a bit less of an improvement, but something is going right.

Mahler - Thanks, its motivation to start seeing, or maybe just believing theres some change happening, because the progress seems so slow, and 2-3 weeks is usually my sticking point for a program. Hopefully stuff like this gets me through.

[BFG]

nope thought it was that time frame thats good going and similar to what I achieved at that level.

Id add to your list of you dont do them now say in 5 weeks time cable ab crunches there is no other exercise like it in my opinion that allows you to concenrate on the abs, (at 17% I would use planks to work the core)

And woodchoppers for the obliques that instant girdle feeling is awesome shall follow you closely

[Faraz421]

March 31 - week 2 day 6

3x8 @ 10RM
A1.DB bench - 55's (up 5)
A2.BO DB Row to Hips - 55's (up 5)
B1.Front Squats - 105lb (up 10)
B2.Rotator Cuff work -35lb cable work (up 5)
C1.Close-grip Dec Bench -125 (up 10)
C2.Arnold Press - 35's (up 5) - this was HARD, had to break last sets up a bit
D1.Shrug - 360/380/400
D2.BB Lunges -95 (up 15)

Work out went great, even though my ipod has been broken and the music was better suited for a damn teenage girl's slumber party.
Or maybe i found the secret to lifting heavy.... music that makes you want to just THROW the weight off and run.....

[BFG]

Originally Posted by Faraz421

Or maybe i found the secret to lifting heavy.... music that makes you want to just THROW the weight off and run.....

pmsl and nice work there mr some good rise in weights

[Faraz421]

Thanks BFG (p.s. ive got hanging planks and obliques in the routine, will incorporate cable swiss ball crunches and more direct ab work after another few weeks)

Nowadays some of the bigger guys in the gym that wouldnt before, will approach me for a spot. I have to say, its a very gratifying/self loating kinda feeling. Ive usually been the skinny fat kid thought incapable of spotting a decent load. Whether or not i can spot some of the loads they get to, who knows, but i let them know when im concerned my self...either way, i love it!

[BFG]

yeh you dont need too much more in that routine or you will lose weight buy losing your lunch!