DAY 1 -
Poor Form In The Gym Is Caused By Insufficient Yelling I've been meaning to actually start some kind of blog for the last two weeks, and the mood just hit me. Here goes! At the moment I'm training for fat loss, whilst trying maintain as much muscle as possible and maintaining/gaining strength.
Current Stats Age:18
Height: 5' 10.5/11
Weight: 96kg
BF%: 22 - Haven't measured in about two weeks as electronic monitor broke, but this was the last reading. I've got some calipers on the way so will give a new reading asap
I'm a meso-endo body type, I've got a fair bit of muscle but unfortunately a lot of it is covered by fat. I'm gonna be cutting for a few months and then start a bulk.
Squat: 115kg 3x5
Deadlift: 125kg 1x5
Bench: 72.5kg 3x5
Press: 47.5kg 3x5
Power Clean: 65kg 3x5
Currently following the original Starting Strength template i.e.
A:
Squat 3x5
Bench 3x5
Deadlift 1x5
B:
Squat 3x5
Press 3x5
Power Clean 3x5 Alternating A and B every other day.
I'm going to be going Guerilla Cardio on my off days, which are now M/W/F. It's tabata style cardio, and I know some people who have got excellent results from it. Here's a link if you're interested: [URL="http://www.morandosozinho.net/bar/wp-content/uploads/2008/03/guerillacardio1.pdf"]http://www.morandosozinho.net/bar/wp-content/uploads/2008/03/guerillacardio1.pdf[/URL]
However, I'm still gonna be doing a 30 min cardio session on the treadmill/elliptical directly after my weights to make sure I'm burning the kcals.
I didn't train today because I decided to move my schedule around a bit, going from the standard M/W/F schedule to Tue/Thur/Sat. It means I can hit the gym around mid-day so i miss the evening and morning rush hours.
The day off also gave me a chance to look into my nutrition a bit more having just finished reading Tom Venuto's 'Burn the Fat, Feed the Muscle'. I used the Katch-McArdle formula to get my BMR. I wasn't too sure about the activity level so went for a compromise. Im gonna start out eating 2700 kcals as my maintenance in a cycle of 3 days low (at 2200 kcal) and one high (at 2700 kcal). I'm gonna try a 50/30/20 ratio for Carb/prot/fat, but I might be carb sensitive so I'll switch to a zone style 40/30/30 if i don't get decent results. Obviously six meals a day etc.
if any of you guys can see some areas for improvement please say.
As for my last workout (Mon 30th), it was a squat, bp, dl day. I attempted a squat at 117.5 and got all reps, but my form was awful so im gonna deload to 105kg to get my form spot on. I had fallen in to the trap of forgetting hip drive and I wasn't going low enough.
Also , what do you guys think about my caloric intake, is it too high/low considering the ss cardio, guerilla cardio and weight training? is it the right to stimulate 1-2lb fat loss a week whilst maintaining lean mass? That's all for now, sorry for the mega will update more tomorrow. Cheers.
<message edited by on Wednesday, April 01, 2009 4:03 PM>