Thursday, March 31, 2011

12 Week Cut Phase

As summer draws near it comes time to once again shed the gained pounds during the winter bulk phase in order to function better as the weather heats up, and to look good at the pool.  My plan will consist of alternating between 2 workouts for each mustcle group every other week.  For example:
Sunday - Legs plan A
Monday- Arms plan B

Plan A will consist of straight sets with heavy weight for 8-10 reps usually 4 sets for 4-5 exercises
Plan B will super-set all exercises

Of course my weight lifting will be augmented with my Pre-Ranger program I run for 2nd Lieutenants (which currently is focusing on building core strength and improving our cardiovascular endurance)

The diet portion has been pretty tricky to plan as I am in the process of trying out a vegetarian diet, but will help from websites like KarmaChow which posts awesome recipes it is starting to come together.  Specific details posted Sunday when I will begin.

Tuesday, March 22, 2011

8 Weeks of Growth Phase has Ended

8 weeks ago I started a growth phase to gain 12 to 17lbs, I started at 208lbs and this morning I weigh in at 221lbs, Success.  Tomorrow I start my 12 weeks phase to shred the extra body fat I gained in preparation for summer.

How will I do it?  Well for the next 21 days I am going to become a vegetarian (not a vegan), I will still eat animal bi-products i.e. milk, cottage cheese, etc, why?  I like to know not believe.  If someone tells me that eating like a vegetarian will make me feel better then I want to know for sure and the only way to know is to do.

Information is key, with information you can use all of it, none of it, or some of it.  If I receive information and after using it realize it is garbage then I can simply check it off my list and now I know.

I'm sure it will be tricky in the beginning, finding new recipes, new foods to dial in my diet.  Life is about adventure and every time you start a new diet or workout program it is an adventure.

Break your plateau!


Sunday, March 20, 2011

sneaking in

i was able to inflitrate an enemy convoy on my way to the rally point, hopefully ill get there in time

Saturday, March 12, 2011

Part 2 of Where is Nutnfancy

Busy working on part 2 of my journey to join the Nutnfancy crew or to go out shooting with him for a day, and when I say busy I mean drinking a Sam Adams

Wednesday, March 9, 2011

Charlie Sheen Needs Help


Dude you need to get your life together.  You make like $40million per year hire me for $200k I'll come out and kick your ass into shape.  You need help and for small chump change I'll provide.

I never understand celebrities you will never change when you go right back to the same old routine with the same leaches that tell you what you want to hear, instead of the truth.

Charlie think about it $200k (obo) and I'll straighten up your life.

Have your people call my people and we'll do lunch

Tuesday, March 1, 2011

Meal Plan

2 more weeks to go until my strength phase ends and i begin a 12 day rest period.  My meal plan this week is a repeat of Week 1.

New favorite workout was inspired by my friend who recently received his North American Strongman Pro Card...basically he is really strong and tries to lift really heavy stuff.

Warm up/stretch
Deadlift 5x5 #405
Push Press 5x5 #205
Farmer Walk 600m total with #100 dumbbells (300m, 150m, 150m)
Front Squat 5x5 #225 (using the power clean grip lifting the weight from the floor good explanation here)
Cool down/stretch
Break your Plateau!