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So this will be the spot. The spot that I, ShapeUP of IMF places ALL of my next 96 week Journal.
8-12 week goals broken into 4-3 week programs.
Consisting of exceptional dieting, excercise, and journaling skills that I have obtained (and will obtain).All measurements done in the mornings on an empty stomach upon waking and maybe a bottle o' water.
I will focus on Diet, Recovery time, rest, PWO nutrition, stretching/flexability and self-myofascial release. Everything else will fall in line and hopefully if a gauge things right I'll hit my goals.
BTW, my goals are huge, I plan on hitting them, but they also take into account that calipers are inaccurate up to 3% and that I use a BodyBUGG to track my progress and get accurate calorie measuring. withing 8% is pretty close when you thing about 3000cals can be around 240 off at the most. I usually lose a little more than what my deficits and surplus's gauge out at, but I overestimate foods alot when I eat a cheat.
Enough rambling, lets get to the important stuff.
Project 1.
The first 12 Weeker.(3/4/07 - 5/27/07)
Current Measurements.
Bedazzled yet??
YOU SHOULD BE!!
What my estimates come to.
750 cal deficit daily..(actually reduced from my 900 I've been at previously)
FAQ!
What kind of macro-breakdown will you do?- Cycles! Carb cycles, protein cycles, and fat cycles!
Won't you lose SOME muscle? - probably, but with the way I am cycling foods and eating BCAA's like candy I should stay MOSTLY anti-catabolic. I will get most of my cal burn from strength and endurance training instead of long cardio, so that should help. Also the use of supplements should greatly reduce any muscle loss.
What if you DO lose muscle? - I'll eat more calories for a week or two and do heavy hypertrophy training. than 3-4 days later protein cycle for 3 days to shock my system and enduce hormone production. Then I'll bump the protein EVEN HIGHER!!..(note*new to this but I have seen some good stuff about it and it is not TOO crazy to do it for a short time.) If that doesn't work than I'll be sure sorry won't I!!
(if you have questions to add post them and I will answer and put them in this FAQ, these are just the one's I've heard so far.!!)
First 3 Weeks.
The first three weeks will be a test sort of, i've been eating mostly iso-caloric over the past 3 months so I think the change to HIGH protein and LOW fat will be different.
The diet plan.
2050 cals/ day (note* this is dependand upon the day, this should be the avg. though.)
[*]45% Protein - about 230g
[*]40% Carbs - 205g
[*]15% Fat - about 35g(mostly natural good/animal fats, but some from cubcakes
)
The Supplements Plan
Multi-Vitaman - 3/d
Supar CissuxRX -3/d (seems to help my joints)
ECA Stack - 2 or 3/d
BCAA'S - 10g/d
CEE - 6g/d
Beta-Alanine - 4g/d
Glutamine - 10-20g/d
Complete Whey - used when needed -
Micillar Casein - used when needed -
The Workout Split/Routine
Well I'm still working that part out, which fits into my this first 3 weeks is the test. IMO diet is first and almost ANY workout plan will work if the cals and macro's are right and timed correctly. Right now However I am doing this.
I'm not on a specific routine. I hit every muscle at least once during the week. High reps doable weight. I get a hyper day and do some supersets usually once a week if I'm feeling it. I do alot of HIT cardio.
My main focus when lifting is to
A. pre-exhaust the muscles that I can't get sore (ie - traps before deads; chest before bench). Which is different for everyone.
B. correcting form errors developed when I was in football.
c. Feeling Every Lift!! I don't have much time so blowing through the excersices is a desire, but to really focus in and feel EVERY lift.
D. Tempo, Rest, all that fun stuff, but the bottom line is this.
My lifting experience isn't SUPERB , so almost ANYTHING I DO can exhaust muscles and get me results or at least force my body to KEEP MUSCLE.
Wrap Up
I will be adding each 3 week program as I get to it, the larger 12 week GOALS! Will be up much quicker because they are just my goals!!
(THIS IS STILL UNDER CONSTRUCTION...PLEASE GIVE ADVICE, ASK QUESTIONS, OR ADD CRITIQUES. W/E.)thanks IMF. loveya
8-12 week goals broken into 4-3 week programs.
Consisting of exceptional dieting, excercise, and journaling skills that I have obtained (and will obtain).All measurements done in the mornings on an empty stomach upon waking and maybe a bottle o' water.
I will focus on Diet, Recovery time, rest, PWO nutrition, stretching/flexability and self-myofascial release. Everything else will fall in line and hopefully if a gauge things right I'll hit my goals.
BTW, my goals are huge, I plan on hitting them, but they also take into account that calipers are inaccurate up to 3% and that I use a BodyBUGG to track my progress and get accurate calorie measuring. withing 8% is pretty close when you thing about 3000cals can be around 240 off at the most. I usually lose a little more than what my deficits and surplus's gauge out at, but I overestimate foods alot when I eat a cheat.
Enough rambling, lets get to the important stuff.
Project 1.
The first 12 Weeker.(3/4/07 - 5/27/07)
Current Measurements.
- Weight - 192
- BF% - 13%
- LBM - 167
- FAT - 25
- Weight - 174
- BF% - 4%
- LBM - 167
- FAT - 7
Bedazzled yet??
YOU SHOULD BE!!
What my estimates come to.
750 cal deficit daily..(actually reduced from my 900 I've been at previously)
- I will cut my cals under my maintenance by 250 and burn the extra 500 - 1000through stregth and endurance training.
- I will aid muscle recover w/ self-myofasclial release and stretching and supps.
- I will take days OFF!!
- Off days will be a wide array of calorie numbers, but I don't see that I will EVER eat less than 1800..this being on a day where I basically lay around all day. !!
FAQ!
What kind of macro-breakdown will you do?- Cycles! Carb cycles, protein cycles, and fat cycles!
Won't you lose SOME muscle? - probably, but with the way I am cycling foods and eating BCAA's like candy I should stay MOSTLY anti-catabolic. I will get most of my cal burn from strength and endurance training instead of long cardio, so that should help. Also the use of supplements should greatly reduce any muscle loss.
What if you DO lose muscle? - I'll eat more calories for a week or two and do heavy hypertrophy training. than 3-4 days later protein cycle for 3 days to shock my system and enduce hormone production. Then I'll bump the protein EVEN HIGHER!!..(note*new to this but I have seen some good stuff about it and it is not TOO crazy to do it for a short time.) If that doesn't work than I'll be sure sorry won't I!!
(if you have questions to add post them and I will answer and put them in this FAQ, these are just the one's I've heard so far.!!)
First 3 Weeks.
The first three weeks will be a test sort of, i've been eating mostly iso-caloric over the past 3 months so I think the change to HIGH protein and LOW fat will be different.
The diet plan.
2050 cals/ day (note* this is dependand upon the day, this should be the avg. though.)
[*]45% Protein - about 230g
[*]40% Carbs - 205g
[*]15% Fat - about 35g(mostly natural good/animal fats, but some from cubcakes
)The Supplements Plan
Multi-Vitaman - 3/d
Supar CissuxRX -3/d (seems to help my joints)
ECA Stack - 2 or 3/d
BCAA'S - 10g/d
CEE - 6g/d
Beta-Alanine - 4g/d
Glutamine - 10-20g/d
Complete Whey - used when needed -
Micillar Casein - used when needed -
The Workout Split/Routine
Well I'm still working that part out, which fits into my this first 3 weeks is the test. IMO diet is first and almost ANY workout plan will work if the cals and macro's are right and timed correctly. Right now However I am doing this.
I'm not on a specific routine. I hit every muscle at least once during the week. High reps doable weight. I get a hyper day and do some supersets usually once a week if I'm feeling it. I do alot of HIT cardio.
My main focus when lifting is to
A. pre-exhaust the muscles that I can't get sore (ie - traps before deads; chest before bench). Which is different for everyone.
B. correcting form errors developed when I was in football.
c. Feeling Every Lift!! I don't have much time so blowing through the excersices is a desire, but to really focus in and feel EVERY lift.
D. Tempo, Rest, all that fun stuff, but the bottom line is this.
My lifting experience isn't SUPERB , so almost ANYTHING I DO can exhaust muscles and get me results or at least force my body to KEEP MUSCLE.
Wrap Up
I will be adding each 3 week program as I get to it, the larger 12 week GOALS! Will be up much quicker because they are just my goals!!
(THIS IS STILL UNDER CONSTRUCTION...PLEASE GIVE ADVICE, ASK QUESTIONS, OR ADD CRITIQUES. W/E.)thanks IMF. loveya
