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Old 03-09-2012, 03:05 AM   #23
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Join Date: Feb 2012
Location: WV
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So I guess right now would be a good time to post this in my log if ever. I have found some great advice with my cutting phase on this forum and I have completely figured my approach to a leaner, stronger, and faster MVP for 2012.

Right now I am just under 5'9" and I am 220lbs. My bodyfat % is being debated amongst other posters and to be honest I am not even sure what it is. I know that my calibers are reading 26%, but I definitely appear over 26%. The Army's bodyfat% is estimating that I am 41%, but I know I am lower than that.

I am going to go ahead and assume that I am roughly 30% bodyfat. That is going to put my LBM at 154lbs. I have measurements all over and I have pictures of my last few months as a human version of a beached whale on here.

Height: 68 inches
Weight: 220lbs
Bodyfat: 30%
Shoulders: 53"
Chest: 45"
Waist: 56"
Right bicep: 16.5"
Left bicep: 15.5"
Right Thigh: 24"
Left Thigh: 24"
Left forearm: 14"
Right forearm: 14"
Neck: 19"
LBM: 154lbs

I have three deadline goals. The three deadlift goals are below...

May 1st 2012: 200lbs
July 1st 2012: 180lbs
September 1st 2012: 175lbs

Weight loss objective: 45lbs of fat at the maintenance of LBM...

September 1st 2012 strength and conditioning goals...
Bench Press: 275lbs
Squat: 365lbs
Deadlift: 440lbs
OH Press: 165lbs
2 mile jog: 15 minutes
Pushups: 50 straight
Sit ups: 75 straight
Pullups: 25 straight

Current....
Squat: 185lbs
Bench: 215lbs
Deadlift: 225lbs
OH Press: 125lbs
1 mile jog: 12 minutes
Pushups: 20 straight
Sit ups: 18 straight
Pullups: 3 straight

With proper nutrition, rest and lifting I can increase strength with this weight loss; afterall, it's your LBM that assists with heavy loads and not your fat, so if you can maintain your LBM during a cut there's no reason significant strength loss should be a problem. Even so, you can still increase your CNS' efficiency in moving heavy loads.

Routine of choice...

Monday: Horizontal emphasis, vertical maintenance
3X5 Bench Press
3X5 Bent Over Rows
3X10 Incline Press
10 Pullups
3X10 Barbell Curls

Tuesday: Lower Body
5X3 Power Cleans
3X5 Squat
1X5 Deadlift (ramping sets)
3X5 Front Squats
3X? Ab Circuit

Wednesday: Aerobic Conditioning
3X10 Push Ups (more reps each week)
3X10 Sit Ups (more reps each week)
Ladder Pullups (more reps each week)
1 hour worth of walking

Thursday: Vertical Emphasis, Horizontal Maintenance
3X5 OH Press
3X5 Weighted Pullups
3X10 Bench Press
3X10 Bent Over Rows
3X10 CGBP

Friday: Aerobic Conditioning
3X10 Push Ups (more reps each week)
3X10 Sit Ups (more reps each week)
Ladder Pullups (more reps each week)
1.5 hours of walking

Saturday: Speed Work
20 yard sprints
30 yard sprints
40 yard sprints
50 yard sprints
40 yard sprints
30 yard sprints
20 yard sprints
10 yard sprints

Sunday: Off

There will be notable stretching, grip work and core work during this training period. I plan on increasing flexibility, speed, strength, speed-strength, endurance, aerobic health, as well as increasing my appearance as a weightlifter.

Nutrition...

As mentioned earlier, something simple.. I'm going to try to consume a lot of protein and healthy fats and avoid heavy carb intake.

#1- Scrambled eggs, bacon, toast with butter
#2- Spinach leaves, romaine lettuce, boiled eggs, ranch
#3- Tuna, mayonnaise, nuts
#4- Grilled chicken, spinach leaves, romaine lettuce, boiled eggs, ranch
#5- Whey protein shake, Olive oil

This should add up to a little over 150g of protein per day and lots of vegetable intake as well as healthy fats.

Supplements...

I've never been much on supplements, but with this I will be including BCAAs, whey protein, a multi-vitamin, fish oils. Any other supplement for maintenance of muscle tissue that you can think of, I'm open to ideas.

That's about it! Now I have my goals noted in my workout log!
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"I can do all things through Christ which strengtheneth me." - Philippians 4:13"

Last edited by MVP; 03-09-2012 at 03:19 AM.
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