Ok, so here goes my attempt to keep a journal to figure out what works and what doesn't. Could use some help from the wise ole sages here on training and nutrition.
1. I am 39 y.o. white male, 177 lbs, 5'9" 10% BF. I am in military and hence have been working out consistently for 20 years. I have been lifting hard for the last 2 1/2 years, trying to get into better shape after being about 189 with 20% BF, all of it in tummy (damn beer). I also want to look better, more BB style than big strong fat guy. (wife likes ripped look) I have tried almost every type of supplement (softcore) and recently started using M1T. My nutrition looks like this
a. 40g protein shake
b. 21g protein 43 g carb bar
c. 21g protein 43 g carb bar
d. 40g protein shake (post workout)
e. 2 veggie burgers w/cheese and potatoes 34 g protein 84g carbs
f. 21g protein 43 g carb bar
There may be a veggie burger in there with fries for lunch with a salad also about 50% of the time.
Total #s are generally about 180g protein 200g carbs, 2400 calories
Workout plan looks as follows: Mon-Fri (weekends off, maybe lite abs)
Monday
Abs in a.m.
Chest in p.m. (2 lite warm up sets)
Barbell bench press 3 sets of 15,10,6
Barbell decline bench 3 sets of 15,10,6
Barbell incline shoulder 3 sets of 15,10,6
Machine flyes 3 sets of 20,15,10
Tuesday
Calves and forearms in a.m. 5 sets of 25,20,15,10,10
Legs in p.m. (2 lite warm up sets)
Leg extensions 3 sets 15,12,10
Leg press 3 sets 12,10,8
Single leg extensions, 15,12,10
Single Leg curls 3 sets 15,12,10
Squats 3 sets 15,15,15 (have to go lite because of previous back injury)
Wed
abs in a.m.
Biceps in p.m. (2 lite warm up sets)
Curl bar curls 3 sets 12,10,8
Standing alternate dbell curls 3 sets 12,10,8
Cable curls 3 sets 12,10,8
1 arm cable curls 3 sets 15,12,10
Thursday
Triceps in a.m. (2 lite warm up sets)
Cable pressdowns (overhand) 3 sets 12,10,8
2-arm overhead extension 3 sets of 10,8,6
Lying french press (head bangers) 3 sets 10,8,8
1-arm reverse grip pulldowns 3 sets 15,12,10
Back in p.m. (3-4 lite warm up sets because of previous back injury)
Machine low rows 3 sets 12,10,8
Reverse grip pulldowns 3 sets, 12,10,8
Machine rows 3 set 12,10,8
Shrugs (fronts) 6 sets 15,12,10,8,8,8
Friday
Abs in a.m.
Shoulders in p.m. (2-3 lite warm up sets)
Machine shoulder presses (hate barbell presses) 3 set 15,12,10
Lateral raises 3 sets 12,10,8
Front Raises 3 sets of 12,10,8
(sometimes do shrugs with shoulders instead of back)
I also generally get about 2-3 40 minute bike cardio sessions in per week at noon.
Here are some recent stats, which make some sense to me, but not also.
Before cutting phase: 189 lbs at 15% BF, so 160 LBM
After cutting phase: 174 lbs at 10%, so 156 LBM
After M1T cycle: 184 lbs at 9%, so 167 LBM
Two weeks into PCT: 180 lbs at 11%, so 160 LBM
These numbers make no sense to me. How can I lose LBM, on top of losing fat during cutting phase. Then how can I lose 7 lb LBM after two weeks of PCT. I am using electronic scale usually measure myself same time every day, afternoon, before workout. I am back to where I started as far as LBM is concerned, yet I look dramatically larger, am lifting much weight and have increased size of shoulders and biceps and chest. WTF?????
1. I am 39 y.o. white male, 177 lbs, 5'9" 10% BF. I am in military and hence have been working out consistently for 20 years. I have been lifting hard for the last 2 1/2 years, trying to get into better shape after being about 189 with 20% BF, all of it in tummy (damn beer). I also want to look better, more BB style than big strong fat guy. (wife likes ripped look) I have tried almost every type of supplement (softcore) and recently started using M1T. My nutrition looks like this
a. 40g protein shake
b. 21g protein 43 g carb bar
c. 21g protein 43 g carb bar
d. 40g protein shake (post workout)
e. 2 veggie burgers w/cheese and potatoes 34 g protein 84g carbs
f. 21g protein 43 g carb bar
There may be a veggie burger in there with fries for lunch with a salad also about 50% of the time.
Total #s are generally about 180g protein 200g carbs, 2400 calories
Workout plan looks as follows: Mon-Fri (weekends off, maybe lite abs)
Monday
Abs in a.m.
Chest in p.m. (2 lite warm up sets)
Barbell bench press 3 sets of 15,10,6
Barbell decline bench 3 sets of 15,10,6
Barbell incline shoulder 3 sets of 15,10,6
Machine flyes 3 sets of 20,15,10
Tuesday
Calves and forearms in a.m. 5 sets of 25,20,15,10,10
Legs in p.m. (2 lite warm up sets)
Leg extensions 3 sets 15,12,10
Leg press 3 sets 12,10,8
Single leg extensions, 15,12,10
Single Leg curls 3 sets 15,12,10
Squats 3 sets 15,15,15 (have to go lite because of previous back injury)
Wed
abs in a.m.
Biceps in p.m. (2 lite warm up sets)
Curl bar curls 3 sets 12,10,8
Standing alternate dbell curls 3 sets 12,10,8
Cable curls 3 sets 12,10,8
1 arm cable curls 3 sets 15,12,10
Thursday
Triceps in a.m. (2 lite warm up sets)
Cable pressdowns (overhand) 3 sets 12,10,8
2-arm overhead extension 3 sets of 10,8,6
Lying french press (head bangers) 3 sets 10,8,8
1-arm reverse grip pulldowns 3 sets 15,12,10
Back in p.m. (3-4 lite warm up sets because of previous back injury)
Machine low rows 3 sets 12,10,8
Reverse grip pulldowns 3 sets, 12,10,8
Machine rows 3 set 12,10,8
Shrugs (fronts) 6 sets 15,12,10,8,8,8
Friday
Abs in a.m.
Shoulders in p.m. (2-3 lite warm up sets)
Machine shoulder presses (hate barbell presses) 3 set 15,12,10
Lateral raises 3 sets 12,10,8
Front Raises 3 sets of 12,10,8
(sometimes do shrugs with shoulders instead of back)
I also generally get about 2-3 40 minute bike cardio sessions in per week at noon.
Here are some recent stats, which make some sense to me, but not also.
Before cutting phase: 189 lbs at 15% BF, so 160 LBM
After cutting phase: 174 lbs at 10%, so 156 LBM
After M1T cycle: 184 lbs at 9%, so 167 LBM
Two weeks into PCT: 180 lbs at 11%, so 160 LBM
These numbers make no sense to me. How can I lose LBM, on top of losing fat during cutting phase. Then how can I lose 7 lb LBM after two weeks of PCT. I am using electronic scale usually measure myself same time every day, afternoon, before workout. I am back to where I started as far as LBM is concerned, yet I look dramatically larger, am lifting much weight and have increased size of shoulders and biceps and chest. WTF?????
.
