My Body Revival...ok not really.

[galileo]

It's time, it's time folks! Time to transform myself back into something that resembles human.

A little background was provided in a previous post. Long story short-> Original weight 185 (10% bf) add some stress, poor eating, lack of training facility, and moving 3 times = 152lbs (14%bf).
Long term goals will be about 175-185lbs (175 preferred) and as low of a BF as I can squeeze. I would not mind being 185 and losing 10lbs (including muscle) to get to my desired bf. As of now I will settle on 8%.

Current Stats
Age: 23
Height : 5'9"
Weight : 152lbs (morning weight)
Abdominal Caliper : 16mm

Short Term Goals
Age: 23
Height: 6'4" (ok, so it's a little late for that)
Weight: 145lbs (morning)
A.C. : 10mm

Stage One
I am starting myself on a 6 week diet to attempt to cut down to as lean as I can go in this time. My goals are to keep my body guessing a little and maintain a working metabolism.

Maintenance Calories : 15 * BW or 2300

Week One : Maintenance calories - 500
Week Two : Maintenance calories - 600
Week Three : Maintenance calories - 700
Week Four : Maintenance calories - 800
Week Five : Maintenance calories - 900
Week Six : Maintenance calories - 1000

I will get 1g/lb BW of protein, about 25g of fat. The rest will be carbohydrates which will be lowered throughout the weeks.

My total calorie deficit will be 31,500 calories.
One pound of bodyfat weighs about 3500 calories, so there is a potential for 9lbs of fat loss over the 6 weeks. More realistically, I will shoot for 6-7lbs of bodyfat.



My workout routine for the week:
Workout A
Squats: 1x20 --> using a hip squat belt. my lower back is messed.
TrapBar Shrugs : 1x20
Weighted Dips : 2x[8-12]
Weighted Chinups : 2x[8-12]
One Arm DB Rows : 2x[8-12]
[insert shoulder motion, as my back allows]
Reverse Curls: 2x[8-12]
Strap Holds with a Captain of Crush Trainer [0-10seconds].
Singles with Captain of Crush #1
Pinch 2x10lb plates together with a dumbell inside
Weighted crunches 1x[8-12] (need a way to hold a lot more weight).

Workout B
TrapBar Deadlift : 1x20 --> this will come as soon as my back feels OK.
TrapBar Shrugs : 1x20
Weighted Dips : 2x[8-12]
Weighted Chinups : 2x[8-12]
[insert shoulder motion, as my back allows]
One Arm DB Rows : 2x[8-12]
3" Wrist Roller: 2x1
Strap Holds with a Captain of Crush Trainer [0-10seconds].
Singles with Captain of Crush #1
Pinch 2x10lb plates together with a dumbell inside.
Weighted crunches 1x[8-12] (need a way to hold a lot more weight).

I am keeping it very simple for now due to equipment restraints and a lower back injury. I will add close-grip bench, better shoulder work, and some varied grip work as I go.

Week 1 Meal Plan

Meal One - quick n' dirty
Kashi Go Lean                40  g     120     1     28     8
Lactaid FF Milk              8   oz     80     0     13     8
Orange                       1 fruit    62     0     15     1
----
262 calories

Meal Two - Short time later
Quaker Rolled Oats           40  g     150     3     27     5
Raw Strawberries             4   oz     32     0      8     1
Lactaid FF Milk              8   oz     80     0     13     8
---
262 calories

Meal Three 
BrownBerry Health Nut Bagel  1 bagel   220     3     41    10
Turkey (packaged)            112 g     100     0      4    20
---
320 calories   

Meal Four
Fat Free Cottage Cheese      8   oz     160    0     10    28
Peach                        1 fruit     42    0     11     1
---
202 calories

Meal Five
Tuna                         1 can      150    1      0    33
Baby Carrots                 9 pieces   40     1      9     1
Apple                        1 fruit    74     0      19    0
---
264 calories

Meal Six
Perdue Chicken Breast        4.5 oz     165    1      0    38
Brown Rice                   43  g      170    2      34    4
---
335 calories

Meal...sort of Seven
Flaxseed oil                 1 TBSP     120    14      0    0
Water + Psyllium             1 TBSP       0    (6g fiber)
---
120 calories

Totals for the day are roughly : 1800 calories, 27g fat, 240g carbs, 165g protein

I plan on adding more vegetables later. I sometimes use lettuce with my flaxseed oil (and a little vinegar).

I also drink at least 1 gallon of water a day, easily.

Supplements:
Twinlab Daily One Multi-Vit
Twinlab B-100 Complex
Twinlab C-2000 Sustained Release Complex
Twinlab E-400IU
Colloidal Minerals

You know how the key to weight lifting is progressive overload? Well, I am trying that same principle here. With any luck it will work!

Once a week (now) I Thai Box for 2 hours. That is the same day which I do my workout B (right after the Muay Thai).
I don't want to do more cardio, but if I decide to (to get my stamina up) I will add an extra 100-200 calories on those days.

Questions, Comments, Mockery, and Insults are welcome.

[Lee J B]

im not im a position to comment because i dont really know all that much all i can do is marvel at you guys , but this sounds like one hell of a good plan bro , the best of luck

[galileo]

Workout
Today I did Workout A with TB deads since my IronMind Hip Squat Belt didn't come in yet. I underestimated the amount of torment my forearms would receive from thick-bar dip/chins and cut my grip work short for today. I think I will do more on an off day instead.
TrapBar Deadlift : 1x20 120lbs easy, getting feel for motion
TrapBar Shrugs : 1x20 120lbs easy
Weighted Dips : 1x12, 1x8 +15lbs nice
Weighted Chinups : 1x10, 1x4 (I need to put these up front in my workout. They are the hardest movement.)friggen hard
Reverse Curls 1x12 55lbs my forearms were destroyed by this point!
One Arm DB Rows : 1x8 45lbs Forearms failed me!
Strap Holds with a Captain of Crush Trainer [0-10seconds]. I didn't make the strap hold, but I turned it into a severe negative for each hand. Again, my forearms were just totally destroyed.
Weighted crunches 1x12 45lbs, 1x15 65lbs *sigh* I need 25lb plates for my standard dumbells, or olympic thick dumbells (wish list!) these were way too simple. I held each at the top position for 1 solid second, lowering with only my abs

Diet
My diet was on track today, the only variation was 1 roll of smarties (until I get dextrose) and 8oz of milk after my workout. Tried to compensate for the calories burned. I'd like to keep on track with my diet.

Rest
Estimated sleep tonight: 8 hours
I also slept 1 hour after I worked out. I love having my girlfriend here

Supplements
Took all of my supplements with Meal Six today (they just came in).

Notes and Revisions
Junking extra forearm work on major lift days. It'll be way too much.

I will get some "before" pictures up to let everyone see what little I have to work with.

[Fudomyo]

I'm can't wait to get my Captain of Crush's. I have a trainer and a #1, and a #2 in the mail.

The #3 has my name all over it. I think about 30 people have actually closed it. One person has closed a #4. Personality flaw I guess, but I love doing things other people can't.

Fun fun.

[galileo]

Yeah, they are a lot tougher than I expected. Since I am at my lowest point right now, the Trainer is easy for 5 and I get the #1 all but about 1/4 inch. When my hands and forearms are burned, I can't do it at all. Tonight I am going to do a specialized grip workout.

Stay tuned

[galileo]

I was tired all day yesterday and got even less sleep than usual last night.

Tonight I need to shoot for the earliest possible bed time. Like 6:00.

[galileo]

Wednesday 06.19.2002

Today I was hella tired all day. I had 4 hours of sleep and no amount of coffee was fixing that. My plans for this evening are to sleep a LOT.

Diet
I missed my morning meal because I was so tired and had to put together my lunch. I decided to rearrange my food a bit and put my cottage cheese, flaxseed, and fiber at the end of the day (meal 7).

I didn't cheat (I don't cheat!) but I went to the Sushi Bar and got 1/2lb of raw salmon and some yellow tail rolls (BAD! White rice bad!). I won't get the rolls again, I guess that is cheating enough. They sucked this time anyhow. Too bad the sashimi was still partially frozen. Twas good though. Had some low-sodium soy sauce as well.

Workout
n/a

Notes and Revisions
I went to bed at 5:30, woke again at 8:30 went back to bed at 11:00, woke refreshed at 6:00am this morning.

Total sleep: 10 hours w00t!

Another revision - I am upping my fats a little by intaking almonds and removing the cereal. I've also added cucumbers and brocolli to my daily vegetable consumption.
My percentages look like - 20% 40% 40% right now (f/c/p)
I am less hungry at this split, so I will keep it similar for now. As I lower my carbs throughout the weeks the split will change a bit, but that's the plan.

Good news is...I am starting to see my abs from straight on! Today was the first time I noticed

I am calling my plastic surgeon tomorrow about removing my pubertal gyno. I'll let you know how that goes.

[galileo]

Thursday 06.20.2002

I felt good today! The good amount of sleep was very helpful. Although I did crash again when I come home. My body is definitely telling me to slow down.

Diet
I didn't eat meal one again because I am switching my diet up. I
ran to fitday after a carb craving and swapped 1 wheat bagel with 16g of natural peanut butter for the brown rice (that wasn't cooking up nicely anyway). Made the day at about 1760 calories.
24/38/38 fat/c/p split.

Workout
I brought my COC T, #1, and #2 to work today. People are hella weak. Only 2 people so far have clicked the trainer. 2. Out of the 20 I've asked. I did a bunch of singles all day with the T and #1 and did a SUPER SUPER SLOW 40pos/40neg 1 rep with the trainer. My hands felt like Jell-O when I was done.

Rest
I did my sleeping trick again last night. Slept from 5:30 to 8:00 then from 12:00-6:00. I know it isn't consecutive but it's the only way I can manage to get more than 8 hours at a time.

Total sleep: 8.5 hours

Notes and Revisions
Tomorrow I only have 1 hour of kickboxing, 30 minutes to drive home, then workout B. I wonder how that will do me for hypertrophy

[Fudomyo]

How often do you train with the grip stuff?

Indirectly I hit grip Mon/Trap, and Weds/Back. Even with straps it's still a lot of work. I got the COC's on Weds, and did a few sets then.

You think Weds/Sat is good to start out with, or just once a week directly?

[galileo]

I am part of the camp that says grip training can be done hard everyday for a period of time, then take a week off.

It's worked for 5 people I know, who've closed the #3.

But: For me, right now, I will indirectly hit 2 times a week and train solo 2 times a week.

I am just starting back to training (which is why my # is so low), but we will see how I progress at approx 4 times a week.

MF - thick grip dips, chins. (Deads on Friday)/Shrugs
W - Wrist Roller, Levering, Plate pinch, COC - superslow style
Sun- COC strap holds, plate pinch (passing back and forth), reverse curls.

Pinches: Right now I use 2 10lb plates, throw a ****ty dumbell inside of them and add plates as I go, until I can get the 2x25lbs for a more respectable time. I shoot for a 45 second TUT before I up the weight.

I am building my new 3" wrist roller this weekend, along with some thick grip dumbells

[galileo]

Friday 06.21.2002
I hope to sleep 10 hours tonight, at the minimum. My recovery time needs to be maximized for my grip workout on Sunday.

Diet
Today's diet was my sashimi replacement diet. Overall I got about 1800 calories.

Post-workout I drank 1 quart of fat free milk (32g protein) and 1 roll of dextrose candy (about 50g)


Workout Goals
Weighted Chinups : 1x10, 1x4 +5
TrapBar Deadlift : 1x20 140lbs
TrapBar Shrugs : 1x20 140lbs
Weighted Dips : 1x12, 1x8 +20lbs
One Arm DB Rows : 1x8 50lbs

Workout
I kickboxed for one hour straight, drove home (45 minutes) and worked out. I had dextrose before the kickboxing, before my lifting, and after. My glycogen repleneshed nicely for the workout I must say!

Weighted Neutral Grip Chins 1x12, 1x6 +5lbs
I knew putting this up front would work!

TrapBar Deadlift 1x22 140lbs
Could have squeezed out more, but my lower back began a little ache.

TrapBar Shrugs 1x20 140lbs -
lower back gave. I need to get that checked again

Dips 1x12 , 1x10 +20
This motion was much harder placed here. I think I am going to move it up a bit, based on how well my squats feel towards the end of the workout

DB Row 1x10 (R), 1x10 (L) 50lbs
I was so dead, I bet this looked sloppy as hell. Do you think I even need this after BLDL and Chins?

My lower back ****in hurts. Back to the chiropractor on Monday, I reckon. All in all I had a LONG ass workout today. I probably burned about 500 calories kickboxing, but I'm not sure. It was intense. I am going to sleep for****ingever tonight.

Notes and Revisions
I owned my goals today, even with restricted calories.

I want to add pullovers to my routine, so I need to get myself a bench. Oh hell, eventually I'll be able to afford one.

New Grip for Wednesday and Sunday
W - Wrist Roller, Levering, plate pinch (single for time), COC - superslow style
Sun- COC strap holds, plate pinch (passing back and forth until drop), reverse curls

[galileo]

Saturday 06.22.2002
I am really starting to see a difference already. Feel a lot stronger and now I can see some of my top abs and ribs!

Diet
I got about 1700 calories today. I am taking them down a little early this week. I made myself a whole-wheat pizza with low-sugar pizza sauce and low-fat cheese.
1 slice is 5g fat (2g sat), 24g carbs, and 18g protein. I had two slices

Meal One
40g Oatmeal, 1 cup fat free milk, orange

Meal Two
Whole wheat bagel, 100g chicken breast slices

Meal Three
2 slices of whole wheat pizza

Meal Four
4.5oz Chicken breast, Light Yogurt

Meal Five
8 oz cottage cheese, 1 nectarine, 1 TBSP Flaxseed Oil

32g fat, 200g carbs, and about 155g protein.

Workout
n/a

Rest
I slept about 10 hours last night (a little more).
I hope to get about 8 tonight!

Notes and Revisions
My lower back feels much better today! I am still going to the chiropractor on Monday to get my spine decompressed.

Peace.

[galileo]

It was a bad few days. Today was a bit better. I was so hungry I grabbed a "Fast Break" in lieu of the brown rice I was going to have with dinner. I will update more this evening!

[galileo]

Thursday 06.28.2002
Back on track the past few days! Finally.

Diet
My calories are sitting around 1700 with a 40p/30/30 split.

Workout
n/a
Going to workout on friday

Rest
Went to bed at 10:00 got up at 6:00! I was tired, as well.

Total Sleep : 8 hours

Notes and Revisions
Time to get my ass back into a workout regime. I was so sore after friday that I couldn't do much this week. I tried some grippers last night (in passing) and they felt a lot more difficult.

I went golfing last night for the first time in a few years. Didn't do too bad either We got rained out about 5 holes in, but it was fun anyway. I doubt I burned too many calories carting my ass around and hitting a ball every 5 minutes

[galileo]

Friday 06.28.2002
I gotta get up early tomorrow, which sucks.

Diet
1700 calories again today, plus post workout stuff.

Post-workout I drank 1 quart of fat free. I skipped the flaxseed oil, so my total calories were still around 1800.

Workout Goals
Weighted Chinups : 1x10, 1x4 +10lbs
Weighted Dips : 1x10, 1x8 +25lbs
DipBelt Squats : 1x20 95lbs (new movement)
TrapBar Shrugs : 1x20 145lbs
One Arm DB Rows : 1x8 55lbs

Workout
No kickboxing today!

Weighted Chinups : 1x10, 1x4 +10lbs Met
Weighted Dips : 1x12, 1x9 +25lbs Exceeded!
DipBelt Squats : Holy **** is this awkward. I gotta practice. Took too much energy to even get the bar on me. Forfeit
TrapBar Shrugs : 1x20 +145lbs Met
One Arm DB Rows : 1x12 55lbs Exceeded!

Rest
Got 8 hours last night.

Notes and Revisions
I owned my goals again today, even with more restricted calories. I can see the gains are going to slow down though, the weights are feeling a lot more heavy. I think it is due to my lowering of carbs and energy levels.

I need to work on my grip. It was hard for the shrugs. Also, I could have squeezed out one more chinup. Whenever I pause in the middle of a motion, I end up losing it. Next time...

Does anyone even read this? One way or the other, I am keeping focused.