Jokat
September 10th, 2007, 03:23 PM
Welcome to my journal... My plan is to use this space to document my upcoming training program and keep track of my progress. While this journal is really for my own records, I wanted to put it online for two reasons... 1. So that on some level I am held accountable for my actions and 2. So that some others may be inspired, motivated or otherwise influenced by my journey.
Brief History:
A few years ago I weighed a hefty 132 kilograms (291 pounds), today I weigh 85 kilograms (187 pounds). At my lowest weight I was 79 kilograms (174 pounds). The six kilos I have since gained are not, I'm sorry to say, all muscle. I have been juggling goals for the last few months being torn between cycling (mountain) and bodybuilding. Each sport having very different physical requirements. As a result I have achieved very little in either area. Frustration has led me to make a decision once and for all and I have chosen bodybuilding as my primary goal with cycling as a weekend hobby.
Vital Statistics (Starting Stats)
Age: 32
Sex: Male
Height: 180cm (5.9 feet)
Weight: 85 Kg
Waist: 91 cm (36 inches)
Other Measurements:
To be added later...
The Plan:
Thus, the plan is to bulk (even though it is the beginning of summer here in South Africa) while keeping fat gains to an absolute minimum. Fortunately for me John Stone is also embarking on a similar plan. I am going to copy his idea of short bulking and cutting cycles of a few weeks which I will detail below.
The Goals:
Increase lean muscle mass for a period of at least four months while keeping body fat to an absolute minimum. Progressively increase weights lifted during training, i.e. increase strength. Eat good clean food in adequate amounts, cheating only once per week for one meal.
The Exercise Plan:
I will be bulking for 4 weeks and cutting for 2 repeatedly. During bulking weeks I will be training with weights three days per week split as follows: Day 1: Chest, Shoulders and Triceps, Day 2: Legs, and Day 3: Back and Biceps. Each weight training session will be followed by 12 minutes HIIT cardio. Details of exercises to follow... During cutting weeks I will be doing LISS style cardio three days per week.
The Diet Plan:
Details to follow...
This program starts tomorrow and I will update as regularly as I am able.
Brief History:
A few years ago I weighed a hefty 132 kilograms (291 pounds), today I weigh 85 kilograms (187 pounds). At my lowest weight I was 79 kilograms (174 pounds). The six kilos I have since gained are not, I'm sorry to say, all muscle. I have been juggling goals for the last few months being torn between cycling (mountain) and bodybuilding. Each sport having very different physical requirements. As a result I have achieved very little in either area. Frustration has led me to make a decision once and for all and I have chosen bodybuilding as my primary goal with cycling as a weekend hobby.
Vital Statistics (Starting Stats)
Age: 32
Sex: Male
Height: 180cm (5.9 feet)
Weight: 85 Kg
Waist: 91 cm (36 inches)
Other Measurements:
To be added later...
The Plan:
Thus, the plan is to bulk (even though it is the beginning of summer here in South Africa) while keeping fat gains to an absolute minimum. Fortunately for me John Stone is also embarking on a similar plan. I am going to copy his idea of short bulking and cutting cycles of a few weeks which I will detail below.
The Goals:
Increase lean muscle mass for a period of at least four months while keeping body fat to an absolute minimum. Progressively increase weights lifted during training, i.e. increase strength. Eat good clean food in adequate amounts, cheating only once per week for one meal.
The Exercise Plan:
I will be bulking for 4 weeks and cutting for 2 repeatedly. During bulking weeks I will be training with weights three days per week split as follows: Day 1: Chest, Shoulders and Triceps, Day 2: Legs, and Day 3: Back and Biceps. Each weight training session will be followed by 12 minutes HIIT cardio. Details of exercises to follow... During cutting weeks I will be doing LISS style cardio three days per week.
The Diet Plan:
Details to follow...
This program starts tomorrow and I will update as regularly as I am able.