Here is an update on what I am doing:

The carb-up of my last week on Bodyopus went great. I finished Sunday evening and looked really lean as well as my muscles feeling really full. I took Monday off from everything and just had a normal day of eating and no exercise. Today I started Lyle McDonald's "Ultimate Diet 2.0." If you are curious about where I get my numbers, training regimen, etc..just ask me. It's all explained in the book, but I will try to help explain the best I can. Anyway, today was the start of the diet. Here is what I have so far:

11/04/03 – Tuesday

I woke up at around 5:15am to take in 40g of carbs, 15g whey, and my thermogenic stack (I use Thermogen II). I headed for the gym and started my workout around 6am. Today I worked chest, back, shoulders, and traps. I like working the muscle groups that involve the shoulder girdle all in one day. This morning’s workout was awesome. I finished in about 1 hour and 20 minutes using a “superset” type method with the antagonist muscle groups. Here is my workout that I used for depletion:

DB Bench Press 3 sets 12-15 reps
Wide Grip Pull-Downs 3 sets 12-15 reps

DB Incline Press 3 sets 12-15 reps
Wide Grip T-Bar 3 sets 12-15 reps

Cable Crossovers 3 sets 12-15 reps
DB Reverse Incline Rows 3 sets 12-15 reps

DB Military Press 3 sets 12-15 reps
DB Shrugs 3 sets 12-15 reps

DB Lateral Raises 3 sets 12-15 reps
Mid-Trap Pulls 3 sets 12-15 reps

DB Rear Delt Raises 3 sets 12-15 reps
Low-Trap Pulls 3 sets 12-15 reps

Today felt great. Most of the exercises went to 20 reps because my strength has gone up since my last depletion workout. I had an awesome pump and felt like I was really getting depleted as well. I’m using the mass gaining variation to this diet for the next 6-8 weeks. Since my weight is about 205 lbs. and my maintenance caloric intake is around 3000 calories, today’s diet will look like this:

Total calories: 2000 calories
Carbs: 100g = 400 calories
Protein: 205g = 820 calories
Fat: 87g = 783 calories
Ratio: 20% Carbs/41% Protein/39% Fat

I’m going to use the majority of my carb intake for pre-workout and post-workout. The rest of the day will look pretty much like my “keto” diet except for possibly a salad in the evening. I plan on doing about 20 minutes of low intensity cardio today as well. Other than that, I’m just going to make sure I stay around my ratios for the rest of the day.

Sporto

11/05/03 – Wednesday

Again, I woke up at around 5:15am to take in 40g of carbs, 15g whey, and my thermogenic stack. I headed for the gym and started my workout around 6am. Today I worked legs, calves, abs, biceps, and triceps. I had another great workout. I finished in about 1 hour and 20 minutes again using the “superset” method. Here is my workout that I used for depletion:

Squats 3 sets 12-15 reps
Standing Calves 2 sets 12-15 reps
Seated Calves 2 sets 12-15 reps

DB Unilateral Stiff-Leg Deadlift 3 sets 12-15 reps
Hack Squat 3 sets 12-15 reps

Seated Hamstring Curls 1 set 12-15 reps
Quad Extensions 1 set 12-15 reps
Lying Hamstring Curls 1 set 12-15 reps
Quad Extensions 1 set 12-15 reps

Weighted Ab Routine 3 sets 12-15 reps

DB Seated Curls 1 set 12-15 reps
Tricep Rope Extensions 1 set 12-15 reps

DB Preacher Curls 1 set 12-15 reps
DB Rolling Tricep Extensions 1 set 12-15 reps

DB Concentration Curls 1 set 12-15 reps
DB Kickbacks 1 set 12-15 reps

Again, I'm using the same scheme as yesterday as far as diet and training type (depletion) goes. My diet will look the same also:

Total calories: 2000 calories
Carbs: 100g = 400 calories
Protein: 205g = 820 calories
Fat: 87g = 783 calories
Ratio: 20% Carbs/41% Protein/39% Fat

I'm not going to do cardio today. I'm just going to rest and do some tomorrow since I won't have anything else to do. My weight has gone up to 210 lbs. I'm not sure why this happened, unless I took in maintenance calories or higher. I kept carbs to 100g with 80g being used for pre and post workout. I don't look fat, bloated, or smoothed out at all. In fact, I look even better, and I really don't care how! Well, tomorrow is a boring day, all I will do is use the following diet:

Thursday - 3000 calories
Carbs - 100g = 400 calories
Protein - 205g = 820 calories
Fat - 198g = 1780 calories
Ratio - 13% Carbs/27% Protein/60% Fat

Along with that, I will do about 20-30 minutes of low intensity cardio. All I have to do is make sure I am eating; the Thermogen stack blunts my hunger. So until Friday...

Sporto

11/06/03 - Thursday

Just a boring day. I did 20 minutes of low intensity cardio and barely broke a sweat. Here is my diet plan for the day:

Thursday - 3000 calories
Carbs - 100g = 400 calories
Protein - 205g = 820 calories
Fat - 198g = 1780 calories
Ratio - 13% Carbs/27% Protein/60% Fat

I get my body fat tested today using both the caliper method and hydrostatic weighing. This will be interesting to see because my weight has gone up to 210 lbs. I wonder where the BF is at??? We shall soon find out. I will post here in a few hours after I have it done.

Sporto

Today's BF results:

calipers - 6%
hydrostatic weighing - 9%

I'm guessing I'm somewhere in the middle. Probably holding at about ~8%.