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About 5 weeks ago I decided to get started on a 10 week program after a 4 year hiatus that got me from 200 lbs (was not sure what my BF% were) to 239 lbs!
Little background: I’m 29 years old, 6’2” originally from Brazil. I came to the US on a Swimming Scholarship to a Div I school in ’94. After missing the mark for the ’96 Olympic Trials in Brazil, I started to slow down a little and concentrated on academics. At the time I was at 184 lbs and 11% BF. But that was then, and this is now….
After graduate school (2004) I had gained about 25 lbs (225lbs). I was still working out a little bit (3 times a week & 45 minutes strength training and about 20 minutes cardio) but I was eating horribly.
Once I got back to real world (post grad) and started working again, the situation just got worse. I was still working out the same 3 x week (not much, I know) but I my eating habits were very bad. I was having 2 meals a day, a fatty cheeseburger type meal with coke and fries for lunch and pasta or steaks at night.
About 6 weeks ago I had a wakeup call. Had a blood test done and of course, my cholesterol levels were through the roof (218). I decided that this was it. I could not see myself going down that path anymore. Went from a very high level swimmer to a fat a** in less than 8 years….
Started the 10 wk program 5 weeks ago and this is where I’m at.
Started at 235 lbs and 25% BF. BF testing was done using calipers by a “supposedly” very experienced NCSA trainer (I don’t agree, more on that later). Changed my diet and started supplementation with this:
9am – Myoplex Original RTD + 1 cps Venon Hyperdrive 3.0
12:30am – Grilled Chicken salad or Grilled Fish salad + 2 cps of Alri’s Special Tatics + 4 cps Amino Fuel 2000.
4:00pm – another Myoplex Original RTD
7:00pm – Workout
8:45pm – Myogenix Aftershock Post WO Drink
9:30pm – Grilled Fish with vegetables or Grilled Chicken with vegetables. (2 times a week an Eye Round Steak with vegetables) + 2 cps Alri’s Special Tatics
10:30pm – 1 cps Alri’s Lean Dreams.
Based on my calculations this reflects a ~ 1600 daily caloric intake with a Protein Intake of about 175g to 190g depending on whether I have steak instead of fish/chicken.
I can only train after work (7PM). I’m not able to train in the morning anymore…Burned out after 8 years of hardcore competitive swimming training at 5:00am….
My training consists of Compound Movements first, then isolation movements. 4 to 5 sets each 12 to 15 reps/set. Try to keep rest at less than 1 minute between sets. I’ve been doing a lot of supersets (i.e Bench + DB Fly) and Antagonist sets (Bar Curls + Close Grip Press).
Every 3rd week I switch to a lower rep, higher weight program with 3 to 4 sets and 6 to 10 reps.
My 4-split training schedule is as follows:
Monday – Chest + Abs + 30 minutes of Cardio
Tuesday – Arms + 30 minutes of Cardio
Wednesday – 30 min. Cardio
Thursday – Shoulders / Back + 30 minutes of Cardio
Friday – Legs + Abs + 30 minutes of Cardio
Saturday – Off
Sunday – 30-40 minutes of Cardio.
My calculated RMR in week 0 was ~ 2250 to 2500 depending on what formulas you use.
Considering my workout program, I’m calculating a ~ 3300 Calories/day of expenditures. Since my daily caloric intake is around 1600, I’m at a ~ 1700 caloric deficit per day. Using the 3500 calories = 1 lbs rule, I’m at ~ 3.5 lbs/week, which corresponds to where I’m at now 5 weeks later.
Yesterday was the end of my first 5 weeks and I was at 217 lbs and 19% BF.
Week 0: 58.8 Fat lbs and 176.3 Lean Mass Lbs – 235 lbs
Week 5: 41.2 Fat lbs and 175.8 Lean Mass Lbs. – 217 lbs
My goal is 205 lbs and 13.5% BF (Caliper) by the end of week 10. After then, I will hopefully have changed my life in way that I will be able to keep going (slower) to reach an under 10% bf.
Now comes the curve ball:
Yesterday I also measured my BF using our Gym’s Bod Pod machine. I was surprised at the results: 24.5% BF!!!!!
This is obvious a more accurate measurement. We went back and re-tested 3 times with 3 different skin fold calipers: Results 19%, 19.5%, 18.7%. We were using the 3-point measures.
We then had my former trainer test himself. He tested at 6% with the calipers and 11% with the Bod Pod. What gives?
I know I should’ve tested in week 0 with the Bod Pod, but it was no available then. Now I’m not sure what my Fat Lbs/Lean Lbs breakdown and progression really was….Kinda disappointed, but I will keep going with the calipers for the next 5 weeks and in the last week I’ll do another Bod Pod also. As long as they are both going in the same direction, I’m ok….
I would like to hear from you pros out there any suggestions that you might have for me to improve my training plan I would really appreciate your comments.
Little background: I’m 29 years old, 6’2” originally from Brazil. I came to the US on a Swimming Scholarship to a Div I school in ’94. After missing the mark for the ’96 Olympic Trials in Brazil, I started to slow down a little and concentrated on academics. At the time I was at 184 lbs and 11% BF. But that was then, and this is now….
After graduate school (2004) I had gained about 25 lbs (225lbs). I was still working out a little bit (3 times a week & 45 minutes strength training and about 20 minutes cardio) but I was eating horribly.
Once I got back to real world (post grad) and started working again, the situation just got worse. I was still working out the same 3 x week (not much, I know) but I my eating habits were very bad. I was having 2 meals a day, a fatty cheeseburger type meal with coke and fries for lunch and pasta or steaks at night.
About 6 weeks ago I had a wakeup call. Had a blood test done and of course, my cholesterol levels were through the roof (218). I decided that this was it. I could not see myself going down that path anymore. Went from a very high level swimmer to a fat a** in less than 8 years….
Started the 10 wk program 5 weeks ago and this is where I’m at.
Started at 235 lbs and 25% BF. BF testing was done using calipers by a “supposedly” very experienced NCSA trainer (I don’t agree, more on that later). Changed my diet and started supplementation with this:
9am – Myoplex Original RTD + 1 cps Venon Hyperdrive 3.0
12:30am – Grilled Chicken salad or Grilled Fish salad + 2 cps of Alri’s Special Tatics + 4 cps Amino Fuel 2000.
4:00pm – another Myoplex Original RTD
7:00pm – Workout
8:45pm – Myogenix Aftershock Post WO Drink
9:30pm – Grilled Fish with vegetables or Grilled Chicken with vegetables. (2 times a week an Eye Round Steak with vegetables) + 2 cps Alri’s Special Tatics
10:30pm – 1 cps Alri’s Lean Dreams.
Based on my calculations this reflects a ~ 1600 daily caloric intake with a Protein Intake of about 175g to 190g depending on whether I have steak instead of fish/chicken.
I can only train after work (7PM). I’m not able to train in the morning anymore…Burned out after 8 years of hardcore competitive swimming training at 5:00am….
My training consists of Compound Movements first, then isolation movements. 4 to 5 sets each 12 to 15 reps/set. Try to keep rest at less than 1 minute between sets. I’ve been doing a lot of supersets (i.e Bench + DB Fly) and Antagonist sets (Bar Curls + Close Grip Press).
Every 3rd week I switch to a lower rep, higher weight program with 3 to 4 sets and 6 to 10 reps.
My 4-split training schedule is as follows:
Monday – Chest + Abs + 30 minutes of Cardio
Tuesday – Arms + 30 minutes of Cardio
Wednesday – 30 min. Cardio
Thursday – Shoulders / Back + 30 minutes of Cardio
Friday – Legs + Abs + 30 minutes of Cardio
Saturday – Off
Sunday – 30-40 minutes of Cardio.
My calculated RMR in week 0 was ~ 2250 to 2500 depending on what formulas you use.
Considering my workout program, I’m calculating a ~ 3300 Calories/day of expenditures. Since my daily caloric intake is around 1600, I’m at a ~ 1700 caloric deficit per day. Using the 3500 calories = 1 lbs rule, I’m at ~ 3.5 lbs/week, which corresponds to where I’m at now 5 weeks later.
Yesterday was the end of my first 5 weeks and I was at 217 lbs and 19% BF.
Week 0: 58.8 Fat lbs and 176.3 Lean Mass Lbs – 235 lbs
Week 5: 41.2 Fat lbs and 175.8 Lean Mass Lbs. – 217 lbs
My goal is 205 lbs and 13.5% BF (Caliper) by the end of week 10. After then, I will hopefully have changed my life in way that I will be able to keep going (slower) to reach an under 10% bf.
Now comes the curve ball:
Yesterday I also measured my BF using our Gym’s Bod Pod machine. I was surprised at the results: 24.5% BF!!!!!
This is obvious a more accurate measurement. We went back and re-tested 3 times with 3 different skin fold calipers: Results 19%, 19.5%, 18.7%. We were using the 3-point measures.
We then had my former trainer test himself. He tested at 6% with the calipers and 11% with the Bod Pod. What gives?
I know I should’ve tested in week 0 with the Bod Pod, but it was no available then. Now I’m not sure what my Fat Lbs/Lean Lbs breakdown and progression really was….Kinda disappointed, but I will keep going with the calipers for the next 5 weeks and in the last week I’ll do another Bod Pod also. As long as they are both going in the same direction, I’m ok….
I would like to hear from you pros out there any suggestions that you might have for me to improve my training plan I would really appreciate your comments.
Stop whenever you're happy, lol.
