Ok, I've come pretty far these past couple two three years. Since I "woke-up" and decided I had gotten waaaaay too out of shape I am now 65 pounds leaner. I now eat clean 6 days a week and workout religiously. I've managed to drop from 235, mostly gut weight (sick) with accompanying asthma and other various health problems I blamed on "allergies" - down to a steady 180.
If I had to guess I'd say I've gone from about 36% BF to around 15% now. I have been at this current weight far too long now. I will not rest until the six pack appears! So, to that end I am going to try and break this plateau with a carb cycling diet. "Big Ups" to Kaden, aka ViperGQ for inspiring me with his amazing 30 day transformation. Read about his run through here: http://forum.bodybuilding.com/showthread.php?t=2113371
I've decided to start a log to hold myself accountable to others and not just myself. Also, the knowledge and advice on these boards I find to be invaluable. So off we go with the first step on our journey.
Diet-wise I am planning on carb cycling around my workout days. I'm thinking of doing low carb days on workout days, no carb days on cardio only days with a high carb day a week. Probably Friday's because I took up long distance running last year and my long run days are on Saturday mornings. I managed to keep most of my muscle size by continuing to weight train 3x a week until about 2 weeks out from the Chicago Half Marathon last August. By the way training for the 2007 race starts next week, so that will be my cardio. I'm about as fast as a turtle crawling up hill, on purpose. The slower pace I believe retained more muscle. The mileage in training increases, but the first 30 days are low enough to support this diet I believe.
I'm 37 years old and have no realistic expectation of looking like Ronnie or Jay so at this point my goal is to maintain current muscle mass while shedding the fat down to about 7%. This coming fall (after the Half-Marathon) I'll be starting a slow clean bulk to put back some of the size I had back in my Army days. I think on my frame I should be closer to 190 while maintaining a single digit BF%. I was comfortable at that most of my adult life, till a decade or so ago when I got lazy and lost my mind. With that in mind my weekly weight training schedule consists of a full body weight circuit on Mon/Wed/Fridays.
I concentrate on classic compound movements. I always start with Squats then alternate Upper and Lower body movements. I move my way down the list of bodyparts from largest to smallest. I tend to train rather instinctively. The general blueprint looks the same but each training day of the week I like to do a different exercise for the named body parts. I'll detail each day as I go.
So the break down looks like this...
EC stack (1 x 3)
Multi-Vitamin (1 x 1)
Omega 3-6-9 10-20g
B-Complex with C (1 x 1)
Various Protein Powders
Race training on Tue (3 miles), Thu (3.5 miles), and Saturday (4 miles).
Mon, Wed, Fri 30-45 minutes on a stationary bike after weight training.
Flat BB Bench
Seated Calf Raise
Lying Leg Curl
Seated Leg Curl
Reverse Cable Curls
Core Work (planks, etc.)
So Mondays are heavier weight/low reps, Wednesdays are moderate weight/moderate reps, Fridays are low weight/high rep. Got all my bases covered as far as every training philosophy out there is concerned? Ya think!
Proposed Carb Cycling Schedule:
Mon - Low
Tue - No
Wed - Low
Thu - No
Fri - High
Sat - Low
Sun - No
How's that look to you folks? Any suggestions and tweaks are welcomed.
I'll post before pics soon as I get the b@lls to take em.
Thanks to all in advance.