Since my last log I fell off the wagon. I’m hoping starting another will help with some motivation and get things going. I’ve got several big events planned over the summer all capped off with my wedding in October, so I would like to look my best. I’m currently probably sitting around 18% BF, ghostly white. I tend to lose weight rather quickly (which is fine by me) until around 14% then the cravings, mood swings, etc… set in. I tan very slowly and have only once had a respectable tan the entire summer so I’ll be working on that aspect in this log also.

I’m not a competitive bbuilder or p-lifter so I can’t bring myself to use and AAS or PH likewise supplementation will be kept to a minimum. Mainly Fish oil and sesamin, I have a few bottles of other odds and end things I’m planning on getting rid of.

I’ve acquired a taste for intermittent fasting. It seems to agree with me and is stupidly convenient. I really hate trying to eat every 2-3 hours. Weekday I’ll be fasting 18-19 hours with a 5-6 hour eating window. I try to schedule my workouts smack in the middle of my eating window as well.

Here’s the plan

The Diet
Sunday - Not monitored other than calories 2500ish, and i will try to be low fat.
Monday - IF no carbs, 300 grams protein, 150 grams fat 2500ish cals
Tuesday - IF no carbs, 300 grams protein, 50 grams fat 1700ish cals
Wednesday - IF no carbs, 300 grams protein, 50 grams fat 1700ish cals
Thursday - IF no carbs, 300 grams protein, 50 grams fat 1700ish cals
Friday - IF no carbs, 300 grams protein, 50 grams fat 1700ish cals
Saturday - Not monitored other than calories 2500ish, and will try to be low fat.

The workout
Sunday - LB Strength, 3x3, Squat, SLDL, calf work,
Monday - Rest day or LI cardio
Tuesday - FB High rep O-lifts 5x10 increasing 1 set per week Front squat, Press, Deadlift
Wednesday - LI cardio walk incline treadmill
Thursday - FB High rep O-lifts 5x10 increasing 1 set per week Squat, bench press, SLDL
Friday - HIIT cardio elliptical or bike
Saturday - UB Strength, 3x3, Press, Bench, bent row, arm work,

Supplements
Fishoil - upon waking and before bed
Sesamin - upon waking and before bed
AP and/or GXR - on weekends before meals.
Powerfull - before bed weekdays only
Cissus - if any joint pain occurs
BCAA/creatine mono/BA cocktail - pre/during workout


I'll update my weight once a week (Wednesdays). I'll probably keep weekly pics for myself. I'm sure one or two of them will be posted in this log. I'll try my best to follow the outlined plan for (I'm shooting for 13 weeks) after 6 weeks I'll eat at or above maintenance for a week and deload in the gym, then restart the cycle with (hopefully) heavier weights. After the 13 weeks I'll reassess but right now I plan on moving into a strength based program and continuing that throughout the rest of summer into October (probably until December).

I've got maybe 4-5 spoons of fish oil left. Other than that I won't be using any supplements this week. I'm out of sesamin currently, hopefully I'll make an order this week and be able to start on everything next week. Tonight I'm planning on 30 minutes LI cardio. I'll post stats on Wednesday.

If weightloss stalls, I'll add cardio in after workouts before cutting any calories.

Questions, Comments?

If the guy doesn't back out on me tomorrow I'll be picking up a 2008 Fuji Roubaix LTD.

I'm sure that will provide me with some LI cardio or HIIT depending on how I want to ride. There's a park right across the street with a 28 mile loop I'm sure I'll hit that several time over the summer.

Nice pickup on the Fuji. Biking is a great way to break up the monotony of LI cardio done in the gym. Plus, you can work on that elusive tan

Well I had a suspicion the guy was going to blow me off and he did so no bike. I think I'm just going to pick up a new Trek this weekend. I'll just get something at the LBS.

Cardio yesterday was uneventful. My diet was on point. I'm droping some water today just from lack of carbs. Tonight will be My first FB depletion esq workout, looking forward to it. Last Thursday day I tried a 10x10 on squats and I'm still sore as a mofo from that. Hopefully that won't hinder anything tonight. I'll update tomorrow with weight and results from the WO.

Edit - My hip joints are a little sore from the squats as well. I think I will add in 10-15 minutes of stretching PWO.

The workout
Squat 135 - 5 x 10
Press 85 - 5 x 10
SLDL 185 - 5 x 10
BB curl 95 - 2 x 10
Pull over 95 - 2 x 10

20minutes treadmill 3.5 speed, 3.5 incline
10 minutes stretching

The Diet
~1700 calories
IF 18/6, 300 P/50 F/<20 C

The Supplements
8 grams fish oil
BCAA’s/Creatine mono/BA cocktail pre/during workout

Notes
This workout was too easy I’ll be increasing the weight and adding a set on everything next week. I kept rest periods less than 90 seconds. Squats got me sweating that was about it. I felt good overall. Stretching seemed to help my hips a lot.

You might consider dropping the CM until your weight is down a little more or dose it with NAC to help with it's glycogen sparing properties.

Weight – 215.8 (better than I thought – I’ve been eating everything in sight for weeks)
Waist - 38.5 in at largest point

This morning I did 30 minutes of intervals on an elliptical. I was fasted except for some BCAA's pre/during.

I only take it on workout days and it's never bloated me or anything. I didn't even bloat back in the day when i would load 20-30 grams a day for a week. Is there some reason not to use it? I will look into the NAC.

what work:rest ratio are you using?

I did 10 intervals,

1 minute all out 2 minutes moderate.

more glycogen being burned = less FFA being oxidized

I dunno why I didn't put that together.

In the end I doubt it will make much difference but now I wish i hadn't mixed my bulk CM and BA.

The workout
Front Squat 95 - 5 x 10 easy will up the weight next week
Bench Press 135 - 5 x 10
Deadlifts 135 - 5 x 10 Staying light for my knees
Incline DB curl 45 - 2 x 10
Dips - BW - 3 x 10 Easy must add weight

Cardio I did this to warm up my legs
20 minutes treadmill 3.5 speed, 3.5 incline


The Diet
~1700 calories
IF 18/6, 300 P/50 F/<20 C

The Supplements
8 grams fish oil
BCAA’s/Creatine mono/BA cocktail pre/during workout


Notes
This workout was too easy once again. I felt really tired in the morning but for the workout I felt great. My pants fit much looser already this morning. Hopefully I will be able to control myself this weekend and they will stay loose. Next week should be a little tougher, one because I'm upping weights and two because I'm adding a set of 10 to everything. I'm definitely depleted and flat. Looking forward to my strength based workouts. I should receive my order of sesamin and fish oil today, I will add those in starting immediately.


Questions;
1. My weekends of free eating are basically carb ups; Should I wait until post workout Saturday to start taking in carbs? I have HIIT cardio tonight I could do a small refeed after that. I ask because my Saturday workout is supposed to be strength based 3x3. Seems like I'd probably do better on this diet if I had some carbs in me before this workout. I guess I'll just play with my protocol and find out what I like. What do you guys think?

2. I'd like to focus on adding size to my arms, delts, and lower middle chest. Do you guys think and HST approach to training these areas will work with my diet set up?

3. What movements do you suggest for lower middle chest?

why are you dpong workouts that are so easy for you? End of a long hiatus? Fear of DOMS?

IMO - training the chest with a goal to enhance one part of the pec is ridiculous. Your pecs are one muscle. They act in such a fashion. Any "improvement" in upper or lower chest due to exercise selection is bullocks to me. Not to mention You may be able to recruit more muscle fibers, but I doubt you'll be getting a HUGE amount of hypertrophy on a cutting program such as your's without androgens.

Adding size to specific areas especially while recomping is extremely difficult to manipulate. I'd suggest not trying to concentrate on muscle specific hypertrophy while recomping. Especially because most of your muscle groups that are listed are small. Smaller muscles requires smaller movements = less glycogen/calorie demand.

I'd eat your carbs after so you can get maximum FFA oxidation during HIIT.

this is my 3rd edit - just adding info...

What's your phenotype?

I'm not used to FB workouts at all and I wanted to try and follow my outline as close as possible. I don't know whats more important in the long run hitting the scheduled number of reps and rest periods or working the muscle until it fails (I'm focused on reps at the moment). During the week I guess I'm more focused on weight loss. My weekend workouts will be for growth. I guess I just didn't want to obliterate myself this first week. I will be upping the intensity in the following 12 weeks.

I'm just getting into a groove...

I'm Endo/Meso, I put on muscle and add strength quickly but hardly ever focus on them because the fat comes quickly too.

sorry sir... FB?

Full Body.