July 8th 2010

Weight -209lbs ( done in the afternoon and not on empty stomach)
best guess on bf would be around 15% just going by the mirror and my lack of bottom abs lol:-)
will have to calipers to watch this

Goal: Get to Single Digits Lean by Christmas

Method/Plan

-Training Style
Super Set Training 5 days a week weekends off.
Cardio will be a min of 4 -30 min sessions running in the am. Going to go for 5 days a week but right now i want that flexibility.

next post will have the training plan

-Diet
still needs to written out and set in stone but currently im eat 3-4 meals a day
1 egg protein shake with50grams protien 60grams oats and 30grams fish oil
meal 2 is two fillets of sole ( apx 40gram protein by weight )and mixed steamed/boiled mixed veggies mostly broccoli and cauliflower carrots etc
meal 3 is the same as 2
meal 4 is meal 1 with out the fish oil
about 180 protien not sure on total carbs (not much tho) or fats need to get out the calculator and spread sheet

will change/adjust diet on a weekly basis if needed .

Supplaments

Multi vitamen
Vitamen C
B-100 complex
ADD vit E

600mg week sustanon shot EOD
25mgs ED winny for the next 3 weeks may bump this up to 50mg depending on my joints
had problems in the past with winnyand my joints and chest pain. will stop after 3 weeks
and will make changes. May continue cycle till end of Aug which will make it 15 weeks apx
then pct and then bridge with anavar not not sure just thinking about this out loud
also will be starting HCG at 500 iu a week in the next week or two

***Note i will be moving across Canada 16-21st of July so i won't have the net but i will still be training but the update might be slow or irregular during this period

__________________
BodyBuilders Food List
https://www.hypermuscles.com/f68/post...lean-list-199/
Nutrition 4 the new body bulider
https://www.hypermuscles.com/f68/nutr...y-bulider-983/