As I always say, planning is everything when it comes to hitting your goals. I am going to lay out my plan for M3 today and then tomorrow Phase 1 of M3 gets under way.
As mentioned in a previous post, I am splitting M3 into three phases. Phase 1 begins today and will run from May 13, 2008 through May 31, 2008. Phase 1 is a continuation of my cut phase as well as further experimentation with my nutrition just to get a few ideas dialed in. Phase 2 will run from June 1, 2008 through July 30, 2008. This will be a bulk stage and I will try to spend those entire 60 days packing on as much muscle as possible. Phase 3 will run from July 31, 2008 through August 20, 2008 and will be another cut phase. I expect to be ripped by August 20, 2008.
Getting Big: The Plan!
Here is an outline of my plans. The description will follow.
| Phase | Length | Training | Cardio | Max Cals | BF% | Lbs. | LBM | Fat | |
| May 13 thru May 31, 2008 | Cut | 19 days | UDT | 4x | 3400 | 12% | 205 | 180.4 | 24.6 |
| June 1 thru July 30, 2008 | Bulk | 60 days | NNMB | 3x | 4000 | 16% | 227 | 190.68 | 36.32 |
| July 31 thru August 20, 2008 | Cut | 21 days | NNMB | 5x | 3400 | 10% | 215 | 193.5 | 21.5 |
Phase 1
I am already 9 days into UDT training (Upside Down Training). This is a fantastic program that is aimed at getting all my stabilizers in shape for the upcoming massive bulking training that will follow. My goal during this time period is to spend 19 days cutting. I will do cardio 4 times a week and will aim for maximum calorie days of 3400 calories. As I have been doing, I will be mixing up my macronutrient ratios. I am aiming to get down to 12% body fat during this period. My goal weight is 205 pounds. Should I hit this number, I will be carrying around 180.4 pounds of lean body mass and only 24.6 pounds of fat. By contrast, I was carrying around 57 pounds of fat on the very first day I started blogging and daily accountability.
Phase 2
During this phase I will be focused on the No Nonsense Muscle Building system of Vince Del Monte. This program will have me pushing weights around 3 times a week, but going super heavy to gain mass. I will be aiming for 4000 calories to do a clean bulk. I will cut cardio back to 3 times a week. My goal for this 60 day period is to keep my body fat percentage to 16% or less. I aim to weigh 227 pounds at the end of this phase. If I hit these goals I will be at 190.68 pounds of lean body mass with 36.32 pounds of fat. No worries because Phase 3 will come into play to handle this issue.
Phase 3
This will be a 21 day phase in which I focus on cutting back down to 10% body fat. Someone I know was looking at my plan and asked me why I expected to only lose 2% body fat in 19 days during Phase 1, but expected to cut down 6% body fat in Phase 3. The answer is simple: muscle mass! By the end of Phase 2 I should be carrying 10 more pounds of lean body mass and all that muscle is going to help me cut the fat when I get to this phase. My goal is to do cardio 5 times a week during this phase. I will cut my body fat down to 10%. My goal weight will be 215 pounds. If I hit both of these goals I will be at 193.5 pounds of lean body mass and 21.5 pounds of fat.
Other Goals for M3
Squat 400 pounds 1 time
Deadlift 500 pounds 1 time
Bench Press 300 pounds 1 time
Accountability Log:
| Week Begins 5/11/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | HC | LC | LC | LC | HC | LC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | N/A | Lift | Lift | N/A | Lift | N/A | LIFT |
| Cardio * | N/A | N/A | N/A | AM | PM | AM | AM |
| Abs * | N/A | NNMB | NNMB | N/A | NNMB | N/A | NNMB |
| Water * | 240 oz | 240 oz | 240 oz | ||||
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Target Cals | 3400 | 3400 | 3000 | 2400 | 2700 | 3800 | 3800 |
| Cals | 3412 | 3404 | 2991 | ||||
| Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | ||||
| Target Ratios (C/P/F) | 30/50/20 | 30/50/20 | 20/60/20 | 10/70/20 | 20/60/20 | 40/40/20 | 40/40/20 |
| Total Completed | 15 | 15 | 15 | ||||
| Total Possible | 15 | 15 | 15 | ||||
| Mission 2 Total Complete | 1444 | 1459 | 1474 | ||||
| Mission 2 Total Possible | 1470 | 1485 | 1500 | ||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Workout Log:
| Tuesday, 5/13/2008 | Body Weight Conditioning | ||||
| Exercise | Set 1 | Set 2 | Set 3 | Rest | Reps |
| Push up | 55 | 55 | 30 | ||
| Mountain Climbers | 22 | 21 | 30 | ||
| Burpees | 25 | 24 | 30 | ||
| High Knee Drill | 25 | 23 | 30 | ||
| Body weight Squats | 35 | 35 | 30 | ||
| Close Grip Chinup | 11 | 11 | 30 | ||
| Bench Dip | 13 | 13 | 30 | ||
| Bodyweight Row | 25 | 25 | 30 | ||
| Alt Split Squat Jump | 20 | 20 | 30 | ||
| Single Leg Hip Extension | 26 | 27 | 30 | ||
| Bodyweight Reverse Lunge | 21 | 22 | 30 | ||
| Single Leg Plank Raise | 22 | 25 | 30 | ||
| Oblique Abducter Raise | 22 | 26 | 30 | ||
Thought for the Day:
You have to eat big to get big!
Question of the Day:
What's the most important goal you currently have? Answer by commenting this article.
 |
 Mission 1, Day 1: Group Shred Begins! |
Until tomorrow…GET BACK TO LIFTING!
