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Training Logs help out a ton!
Setting Goals, Putting them down, and looking at them everyday increases your chance to hit them!! Making short term and long term goals helps to hit the small goals so you will be able to hit that long term goal!!
So here they are!
Short term goals: December 1st, 2009 I will drop 5% BF. My weight will be 235-240.
January 1, 2010!- I will drop 4-5% while maintaing muscle or adding a few lbs or lbm. I will be 225-230 lbs. I will be 10-12% bf.
February 1, 2010- I will drop 2-3% more bf. I will be 220-225. I will be 7-10% bf
Long term Goals: 6 months- 1 year
May 1, 2010- I will drop 2-3% more bf to be 5-7% bf. My weight will be 220-225. I will stay the same weight as 3 months before because I plan on having a little more testosterone than usual in me
November 1, 2010- 230-240 at 8-10%.
How am I going to do this???
Diet- 2600-2800 calories. 250-350 grams of protein ed. 200-300 grams carbs ed. 50-80 grams of fat ed. It will vary depending on training days on or off, how I feel, and cheat days!
Training- I do a 5 day weight training split:
mon-wed-train
thurs-cardio/off
friday- sat- train
sunday- off
I do 3 exercises per large muscle group (chest/back/ legs). I will do chest 2 times a week and back 1 time a week, the next week do back twice a week and chest once a week. I do legs twice a week.
I do high reps 10-20. slow and conntrolled movements. some cardio after workouts with chest and back.
Stats now: 6'2"- 250lbs at about 20% bf
Just got to look at the short term goals, which are pretty easy, hit them to get to where I want to be in 6 months! Back to having veins in my abs again! Rock and Roll!
I will update this as much as I can, I will try to every day with what I trained and will put my weight down every week.
:tank:
Setting Goals, Putting them down, and looking at them everyday increases your chance to hit them!! Making short term and long term goals helps to hit the small goals so you will be able to hit that long term goal!!
So here they are!
Short term goals: December 1st, 2009 I will drop 5% BF. My weight will be 235-240.
January 1, 2010!- I will drop 4-5% while maintaing muscle or adding a few lbs or lbm. I will be 225-230 lbs. I will be 10-12% bf.
February 1, 2010- I will drop 2-3% more bf. I will be 220-225. I will be 7-10% bf
Long term Goals: 6 months- 1 year
May 1, 2010- I will drop 2-3% more bf to be 5-7% bf. My weight will be 220-225. I will stay the same weight as 3 months before because I plan on having a little more testosterone than usual in me
November 1, 2010- 230-240 at 8-10%.
How am I going to do this???
Diet- 2600-2800 calories. 250-350 grams of protein ed. 200-300 grams carbs ed. 50-80 grams of fat ed. It will vary depending on training days on or off, how I feel, and cheat days!
Training- I do a 5 day weight training split:
mon-wed-train
thurs-cardio/off
friday- sat- train
sunday- off
I do 3 exercises per large muscle group (chest/back/ legs). I will do chest 2 times a week and back 1 time a week, the next week do back twice a week and chest once a week. I do legs twice a week.
I do high reps 10-20. slow and conntrolled movements. some cardio after workouts with chest and back.
Stats now: 6'2"- 250lbs at about 20% bf
Just got to look at the short term goals, which are pretty easy, hit them to get to where I want to be in 6 months! Back to having veins in my abs again! Rock and Roll!
I will update this as much as I can, I will try to every day with what I trained and will put my weight down every week.
:tank:
