My road to 10%

A

AKUFADUM

New Member
Started on Jan 6, 2007
But re-evaluated on and Continues on Jan 13, 2007
thanks to some helpful advice from Colby, Lol and Fausto (thanks guys).

Routines:

AM
Dips
Chins
Shrugs
Pullovers
Preacher Curls
Tri Extensions

PM
Bench
Pendlay Rows
Military
EZ Curls
Skull Crushers

Legs
HAck Squats( I know, I know but better than not doing them at all)
Alternated with Deadlifts on a workout day basis
But will do them in both workouts though on Deadlift days I may substitute hack squats for one of the workouts. But again that will depend on how I feel thus far it is ok doing deadlifts twice.

Got to love knee injuries
tounge.gif


Progressing through my 5rms for 15 reps on each exercise.
Also as the loads become heavier I may Just alternate the routines for 20 reps instead of both routines in one day.
But that will all depend on how I feel at that point so I will cross that bridge when I get to it.

On off days Cardio on a recumbent bike (need to strengthen these knees again) in this fashion:

To start for the first few weeks I am going to start doing it fasted see how it goes.
5mins Steady State (SS) warm up
5Mins tabata
5mins SS cool down

I am not really accustomed to the above just yet but once I am, after a few weeks I am going to try doing it this way:

5mins SS warm up
5mins Tabata
5mins SS
5mins Tabata
5 mins cool down.

One question though I noticed some guys are doing the cardio every day? is that recommended?
I find personally I may get burnt out if I try that.

Diet well this was one to think about...
But as per Fausto's advice and his info from Berardi.
My initial calculation was 2100 cals (no exercise)
After Fausto's advice I am going to up that slightly
to 2500 (to cover the excercise expenditure (since I am alternating weight/cardio days)

And so it begins (err...continues).

And hopefully this will get me to 10% or at least close to it

Current Stats:
Weight 230lbs
BF 16.3% (7 site caliper averaged 3x)

Goal min 210-220 @ 10%BF (or as close as possible)
By June 1st.

Will post pics when I have time to take them...
 
<div>
(AKUFADUM @ Jan. 15 2008,09:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The standard 20/10 split there is more than one type??</div>
Well, there could be... but I meant, what exercise are you using?
 
On a recumbant bike...

Would love to do thrusters but I think my knees wouldn't handle it.

Need to strengthen them again first
 
After the 're-evaluation'....

After two weeks:

Right now I am 225lbs.
Haven't measured BF yet.

My 5RMs
Bench 205
Row: 165
Chins: BW + 15
Dips BW + 25
DB Military: 55
Pullover: 185 (machine, I like the way it feels when I am finished).
Preacher Curls: 95
Cable Tri Extensions: 135
EZ Curls: 85
Skull Crushers: 65

Deadlift only 135 But because of my bad knees don't want to risk bad damage.
Hack Squat: 180 again because of bad knees..blah blah
smile.gif


I am planning to do the measurements tomorrow..

Diet: averaged about 2600 cals/day
50% protein
30% fat
20% carbs
I am trying to stick to this ratio as close as possible

Though I must admit at my friends wedding (last Saturday) I enjoyed the Portuguese cooking and wine
biggrin.gif


As for the tabata
I am only doing it on my off days as opposed to everyday.
 
I forgot to mention...

That I am probably going to lighten up my loads a bit...
My last workout from my two week mesocycle was yesterday. I found them to be heavy.

And thinking about adding shrugs as well
 
ok Here are my measurements:

Neck: 17.5
Chest: 48 (Mid Chest)
Waist: 36 (At naval)
Hips: 39 (not sure why this is bigger than waist)
Upper Arms: 15/15.6 (l/r flexed)
Forearms: 12.5/12.75 (l/r)
Wrists 8/8.25 (l/r)
Quads: 22/24 (l/r standing mid leg)
Calves: 16 (both flexed)

BF (7 site caliper averaged of three measurements)
16%

So it seems to be a slow start. And the mirror seems to concur
biggrin.gif
. But it also has only been 3 weeks.

Funny thing though using a formula that I remember Fausto posted a little while ago:

Factor 1: (Total body weight x 1.082) + 94.42
Factor 2: Waist measurement x 4.15
Lean Body Mass: Factor 1 - Factor 2
Body Fat Weight: Total bodyweight - Lean Body Mass
Body Fat Percentage: (Body Fat Weight x 100) / total bodyweight

Factor 1: (225 * 1.082) + 94.42 = 337.87
Factor 2: (36 * 4.15) = 149.4
LBM: 337.87 - 149.4 = 188.47
BFW: 225 - 188.47 = 36.53
BFP: (36.53 * 100) / 225 = 16.23

So according to this I am 16.23%
sad.gif

Not sure how accurate either one are but I am not going to let that discourage me
biggrin.gif
.

Off to lift.
 
Just adding a post regarding what I am doing for diet

These are the supplements I am taking: CLA, EFA, Multivitamin, Protein Shake

Breakfast will usually be some type of fiber rich cereal or oatmeal with some yogurt and a protein shake, and of course what is breakfast without coffee?
biggrin.gif


Mid morning another protein shake
Lunch is usually a green salad with either: Chicken or fish. Or just salad.

Mid afternoon another protein shake

Dinner: will be more or less the same as lunch except every once in a while I will have a steak

Before bed: Protein shake or a serving of yogurt

EDITED TO ADD:
Basically following this diet:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">
This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 ****ing Percent BodyFat.

1. Eat Tons of Green Veggies (Fiber)

2. Eat Lots of Healthy Fats ex. Steak, Flax Oil, E.v. OliveOil, Salmon, Fish Oils, etc. (Energy)

3. Eat TONS of Protein (Preserve Muscles)

4. DRINK 1 1/2 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have Tons of energy from the Healthy Fats,
Good digestion from the Fiber,
and great Muscle Hardness and Protection from the Protein.

Healthy Fats = Energy
Protein = Muscle Hardness, Muscle Protection
Fiber = Digestion, and various other health Benefits.


Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day...

1. 3 servings of Whey/ 1 tablespoon of Flax Oil
2. 8 - 10oz London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
3. Grilled Salmon/ 1-2 cups Green Veggies.
4. 3 servings of Whey/ 1 tablespoon of Flax Oil
5. 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonaise.
6. (Post Workout) MRP or 2 servings of Whey/10oz Orange Juice.
7. 8-10oz Extra Lean Steak/ 2 cups Veggies.

Breaks Down to about:
Protein 1.5 - 2 grams per lb of Bodyweight
Fat .5 - .75grams per lb of Bodyweight
Carbs (only post workout) 30-50 grams
Fiber in the form of Green Veggies - As much as Possible.

Supplements:

Do NOT take ANY FAT BURNERS...why? They will Surpress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin
Extra Zinc 30 - 50mgs
Fish Oil Caps
Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2grams Vitamin C

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift 4 times a Week. Alternate Between Heavy Low Rep workouts, and High repetition Moderate Weight Workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Walking, Light Jogging, Jumping Jacks (lol) )



This DIET is NOT easy by Anymeans, It takes proper planning a day ahead of time. (You have to have the Steaks/ Veggies/ Chicken/ Salmon, Thawed out Before cooking them, Put stuff in Tupper Ware..you Just have to be Prepared.)
Be prepared to Go through at LEAST 1lb of lean Steak a day, and 10 servings of Whey Powder a day and TONS of Green Veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said ths diet is not easy, But oh well, No one said this game is Easy.

But Remember if you can stick through it for 8 Grueling weeks, You'll be Satified at the End with your Amazing Results.

Good Luck.

p.s. NEVER mix Fat and Carbs at the Same meal.
</div>
 
Question:

For the 'lighter earlier loads'
Is it ok if to squeeze extra reps in without getting to failure?

for example my first workout for bench was 165lbs i kept going until 12/10/8 reps. for 3 sets.

I forgot my log so I don't remember the number of reps I did for each exercise will post them later.

As I progress through the mesocycle obviously the reps will decrease as well.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">For the 'lighter earlier loads'
Is it ok if to squeeze extra reps in without getting to failure?</div>

If you are doing HST, then I would either try to do an extra set, or do a drop/metabolic set.
 
<div>
(AKUFADUM @ Jan. 29 2008,08:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I know what a drop set is what is a metabolic set?</div>
Basically, the same thing.

For example, say you just did three sets of 5's. The metabolic set would be an additional set at lower weight, like a drop set, something like your 15RM.
 
Week 3 (week 1 of 5rm Mesocycle 2).

Not measuring anything as I am sure nothing has really changed.

Weight still 225lbs.
RMs still the same.

Next mesocycle may increase weights by 10lbs

Depending on how I feel. If they still feel heavy then I will continue at the same RMs

Won't measure BF or body until end of Feb. (week 7).

but I am feeling pretty good. No, tiredness or anything (yet). Diet is being maintained as previous.

Only change to the routine I added shrugs

That being said here is what I am actually doing

Bench
rest for 1 minute
Row
Rest for 1 Minute
Military
Rest for 4 minutes
repeat 3 sets

When the above is done
Chins
Rest for 1 min
Dips
Rest for 1 min
Shrugs
Rest for 4 minutes
Repeat 3 sets

THe pullovers
Then Hack squats or deadlifts (depending on day)
If time permits arms
 
Beginning of week 4..

Everything is the same pretty much.
Lifting was relatively easy yesterday as it is the beginning of a new mesocycle.

And I am rather proud of myself for having will power during the super bowl
biggrin.gif
.
 
I take body fat readings every day and average the values on a weekly basis. Do you think that measuring only once in a while is enough in terms of accuracy?
 
Honestly, I don't see the point of measuring everyday.
Unless you have some super duper gizmo that does it for you and accurately. As we all know, there is no such gizmo.

or unless you are really good with the calipers and do it the same way every time.

But that is just me....don't let my opinion change what you are doing...:D
 
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