Leaning Out w/o Cutting - JP Fitness Forums

Faraz421 · 03-17-2006, 02:49 PM

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 · 03-17-2006, 04:35 PM

Good luck Mr wish you well

Faraz421 · 03-18-2006, 03:38 PM

Marykaa · 03-18-2006, 04:04 PM

Hi there!

I'll be watching

Mary-Lou

Blackjack · 03-20-2006, 10:59 AM

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 · 03-20-2006, 11:37 AM

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 · 03-20-2006, 04:19 PM

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 · 03-20-2006, 04:23 PM

Quote:

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 · 03-20-2006, 05:45 PM

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 · 03-21-2006, 10:36 PM

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 · 03-22-2006, 05:42 PM

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 · 03-22-2006, 06:46 PM

What was the problem with the knee on those squats?

Faraz421 · 03-22-2006, 09:28 PM

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 · 03-23-2006, 10:46 PM

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 · 03-25-2006, 12:49 PM

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 · 03-26-2006, 08:10 PM

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 · 03-26-2006, 08:48 PM

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