AlexCold Posted January 5, 2016 Report Share Posted January 5, 2016 Took a bit of a hiatus from the site (still followed some folks) but had to focus and get my thesis project done. I still worked out plenty, but just had to sacrifice my time here. I did 8 weeks of JDangers program (which is good) and I did the first 4 weeks (hypertrophy) of Layne Norton's PH3 (also good). Ended up pulling 405lbs on Sunday for a 20lb PR and bench pressing 225lbs for 2 reps (PR). Not the numbers I was supposed to hit but I wasn't able to stick to the schedule during the last week. Still hit some PRs and I put on some size. Literally, I was up to 230lbs. Which leads me to my goals for this challenge: Goal 1: Lose Body Fat - Low Carb Utilize a paleo-ish diet to lower body fat. Why low carb? Because I know it works for me. I've done it before and lost nearly 100 lbs. Higher carbs while trying to lose weight has never worked for me, those damn carbs drive me to more. I won't be tracking super diligently either. Emphasis is on high protein for muscle mass retention, good fats as they come with cooking or from food, and carbs from veggies only. Some starches around workouts from sweet potatoes. Maybe some dextrose preworkout only Goal 2: Train Daily The idea is to keep my strength while I drop the weight. So I'll keep my lifting fairly heavy some days with lower volume and go lighter other days with more volume. Sticking to the big 3. On off days, I'll do some accessory work with isolation exercises. Rest days will be cardio/conditioning days: sprints, distance running, long walks etc. The idea is to move!! Goal 3: Sleep Sleep is the hardest thing for me. I have a full time job, finishing my masters, a 2 year old boy, and I'm the lead mentor for a HS robotics team that is about to start it's season. Time is at a premium, but all the training and diet won't be optimized if I don't get sleep. I'm going to try to get to bed by 9:30pm and sleep til 4am. The goal with waking up early is to train in the morning before work at 7am. I'll also try to take naps as much as possible. Something I've never really been about. All the sleep = all the gainz. Keep me honest and post/ask questions. I'm terrible about updating when I get busy but if you guys post I'll respond. .... i hope. P.S. Bonus Goal: Be less fat than Brodin..... 2 Quote Pinterest: Alex's Paleo Wins - Recipes on Pinterest Instagram: alexcold23 MFP: dalex916 Link to comment
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