The year is 2007, summer. I am recovering from a night out visiting some friends in a nearby, looking at some of the pictures we took. There was apparently some fooling around by the pool the previous night, so naturally there are pictures of us running around by the pool half-naked. I see some of me running around, my arms are flabby, my gut is huge. I ask myself "could it really be that bad?" and walk upstairs to consult the scales. 105kg. This was after my first year at university, and almost 8 months of borderline alcoholism (student style, not mental dependence).I decide to do something about this, and am in the gym intermittently for the next two months in the lead up to my second year at uni. Results are lacking to say the least, maybe a kilo is lost.
My second year at uni is a special time, something seemingly magical happens. I start doing karate three times a week, and weight training at least 4 times a week. My strength goes up, my fat goes down, I'm healthier (and people say so); and all this without having to pay any attention to my nutrition (though less alcohol is consumed compared to the previous year). I reach around 86kg.
Third year of university, workload increases, am forced to live off campus in a house miles away, gym access limited, karate attendance plummets, housemates more into weed than oxygen. All the ingredients present for disaster, and sure enough 3rd year is completed with no bodily improvement. Quite the opposite, much of the muscle that was worked hard to build was "converted" to fat, the result being an increase of around 6.5kg over the course of the year.
Fourth year of university, as part of my course I go to switzerland to do an internship. New possibilities, a much more comfortable lifestyle. I take the opportunity and get back on the fitness track. Fast forward to now and I have lost more or less all of the fat I put on in 3rd year at uni, and regained (or actually improved) on the amount of muscle I had by the end of my 2nd year. I am determined to harness this momentum and let it drive me to a body I never thought it possible to attain.
Stage 1: My current weight is 84kg, I will be losing fat to reach around 80kg, which will take me to between 10-12% bodyfat.
Stage 2: Here I will use Leangains to bulk to (in the longterm) around 90kg. This may result in another log, as reach 90kg is a long way away, but I'm convinced my body has the potential to reach it with bf% staying low.
I will use intermittent fasting (leangains) for my cut. Because of my work schedule and when I'm able to go to the gym, I find that breaking the fast at noon works best, followed by a large snack before the gym and then the postworkout meal (which is always the largest). On rest days, I still take in three meals, the only difference being that the snack will be something composed of slow digesting protein as opposed to complex carbs.
My exercise routine will be as follows:
Monday - Back - Deadlifts, Weighted chins, Seated row, Preacher curl, hammer curl
Wednesday - Chest - Bench press, incline bench, Machine flys, Weighted dips, Shoulder press (machine)
Friday - Legs/Abs - Front squats (smith rack), Leg curl, Cable crunches, Leg raises, Incline side bends
Cardio is performed sporadically on rest days, but normally I will do at least one 9K run during the week, and around 40mins LISS on the weekends.
I will use a scale with a BIA function to give weekly weight updates on mondays. Due to the nature of BIA I will give weight updates in the mornings as soon as I get up, and bf% updates when I get home after my workout. (NB: I know estimates of bf% from BIA are useful baselines but I feel I get a more representative estimate when I'm more hydrated towards the end of the day as opposed to when I wake up dry.)
Approximately 2200 cals daily, with protein to reach a minimum of 180g, and fat not to be below 60g. Fat will be higher on rest days with carbs kept to a minimum. On workout days I will be more liberal with carbs especially post workout.
Protein powder - lots of it
Creatine mono - gets mention here because I will start using it after I'm finished cutting, though I don't see the value in it for now
Once in a while if I cook something especially awesome that I want to share with you guys, I'll post a pic of it.
Please keep up with me guys, I'm sure this will be a success! First update will come tomorrow.