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-   -   Soldier gets Army strong (http://www.muscleandbrawn.com/forum/showthread.php?t=7679)

Soldier 10-23-2011 08:53 PM

Soldier gets Army strong
 
I've been running a log for a little while, but my routine is completely different now than it was when I started it, so I thought it was a good time for a new log.

First, some quick background info;
I'm 28 years old and I currently weigh in around 204. I started training when I entered high school 14 years ago, but I haven't been consistent since then. I got fat in college, then got thin afterwards, then got a little fat again, then got serious about getting lean after my marriage to my awesome wife, who just happens to be pregnant right now.

Current stats;
Age- 28
Bodyweight- 204
Squat max- 325
Dead lift- 335
Bench press (Not paused, but not bounced)- 285

Current Army PFT stats-
Pushups in 2:00- 62
Sit ups in 2:00- 53
2 mile run- 15:35

I've got a little over 2 months before I ship to train for my enlistment in the US Army. My goal is to get my bodyweight below 200 before I ship, then drop at least another 10lb while in basic training, which should put me very close to single digit bodyfat %. Other than that my goal is to build strength in a way that will help me during basic. Since I will need all types of strength in basic, I figure I should just follow Jim Wendlers advice- "When in doubt, just get strong as hell." (paraphrased)

I'm following a diet plan that I developed which I call "The Trinity diet" (based on the idea that there are 3 different eating periods where you're (1.) fasting, (2.) eating low carb and (3.) eating a balanced diet) . This is a more controlled version of a basic intermittent fasting plan. Here are the rules I'll be following;

1. Weekdays I'll fast until 3:00
2. I'll eat less than 30g of carbs before training, and all day on non-training days.
3. Right after training I'll eat about 50g of carbs from any source I choose.
4. For the rest of the day after training I can eat fruits, veggies, and other carbs within reason.

There's a lot more to it than that, but that gives you an idea of what I'm doing.

My training is based on building my big lifts, for both maximal strength and muscular endurance. I usually choose one lift to focus on for a given period of time and base my routine off of that. I've found that I can build both maximal strength and high rep endurance in a given lift at the same time. Currently I'm trying to build my dead lift. I usually lift 4 days in a row, Thursday through Sunday. I also do PT with my unit of future soldiers once a week, usually on Tuesday. During PT we do lots of bodyweight work, sprinting, and running.

My training split along with my exercise choices are based off of the lift I'm focussing on. Since I'm doing dead lift right now, I'm using a pull/push split. If I shift my focus to squat then I may go back to an upper/lower split. My lifting sessions usually last about 50 minutes and are between 15-30 sets.

Current supplements-
1. Weigh protein (as needed for dietary supplement)
2. Carnivor beef isolate protein (1 scoop with Xtend intra-wo)
3. Animal pak multi (every other day)
4. Xtend intra-workout (1.5 scoops intra-wo)
5. Gaspari Superpump max pre-workout (1 scoop pre-wo)
6. Dymatize Z-force (ZMA, 3 before bed)
7. Fish oil (3-6 capsules/day)

Alright. . .lets do this.

Abaddon 10-23-2011 08:56 PM

Best of luck Soldier. I'll be following.

Soldier 10-24-2011 06:34 AM

Thanks Abs.

Soldier 10-24-2011 08:09 AM

Today's morning bodyweight- 203.6

Yesterday I got plenty of good stuff in me. Steamed broccoli, ground beef, parmesian breaded chicken breast and a couple apples along with a protein shake with almond milk and a protein bar. The fiber and nutrients helped and I feel great today!

Today is a rest day in preparation for PT tomorrow, so I'll be going low carb once I break my fast this afternoon.

I'll update with my post-fast bodyweight this afternoon when I get home. If everything goes as planned I should be under 202.5 tomorrow post-fast before PT. If I don't reach 200 this week, I will next week. If I don't, it's my own fault because the diet is pretty much dialed in at this point.

Soldier 10-24-2011 02:02 PM

Today's post-fast bodyweight- 201.6

It looks like I'm back on track! Today when I got home I "lost" a little more "weight" in the bathroom, to put it nicely, so I thought that my weight might be good once I finally got on the scale.

I've lost this much during a day before, than afterwards I didn't lose for a day or two, but This is still a good thing and I'm happy to be progressing again.

200 is just beyond my grasp. I'll have it soon.

bruteforce 10-24-2011 04:31 PM

Glad to hear it Soldier! 200 is in the sights.

5kgLifter 10-24-2011 05:16 PM

GL Soldier! :rockon:

BendtheBar 10-24-2011 06:15 PM

Best of luck hombre.

Quote:

My goal is to get my bodyweight below 200 before I ship, then drop at least another 10lb while in basic training, which should put me very close to single digit bodyfat %.
I hit abzors in basic. If I can do it you probably will as well.

Soldier 10-24-2011 07:37 PM

Quote:

Originally Posted by bruteforce (Post 183306)
Glad to hear it Soldier! 200 is in the sights.

Quote:

Originally Posted by 5kgLifter (Post 183331)
GL Soldier! :rockon:

Thanks guys, I really appreciate the positive vibes!

Quote:

Originally Posted by BendtheBar (Post 183350)
Best of luck hombre.

I hit abzors in basic. If I can do it you probably will as well.

That's definitely my hope. I've never had them, and at many points never had a hope to ever get them. Being so close, that's whats hard. I want to be the thing that everyone else wants to be. I want people to want to be me. I suppose it's the same reason I started a band in high school and tried to become famous.

Soldier 10-24-2011 07:47 PM

Here's the intake for this afternoon/evening;

4:30- 2x6oz Ground beef patties w/ mustard.

8:20- 1.5 grilled brats on a wheat tortilla with american cheese and mustard.

I get the Mission "carb balance" wheat tortillas. They have 6 net grams of carbs and 21g of fiber, and they are amazing for a low carb diet.

BTB inspired me today via his food log to pick up some bratwurst while I was at the grocery store, and I was very happy with the decision.


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