Posted by Chris on November 6, 2009
I'm trying to find my body fat calipers so i can get an accurate measure of my body fat %. I'm making steady weight gains and i know I'm gaining quite a bit of fat too(diet isn't as clean as i wish it was). I want to see what the relation between muscle and fat gain is and i don't want to cross 20% body fat.
They look something like this:
Sequoia Fitness Metacal Body Fat Caliper, 1 Caliper
After 2 days of looking i still cant find them. I may have to buy some new ones. Good thing they only cost like 5$.
Anyways, once i find them i will be able to measure my BF% and can make a decision on when to start my CUT. As things are now i will start right after Thanksgiving. For any of you that want to loose weight those will be some interesting posts.
Posted by Chris on October 29, 2009
As with my Polyphasic updates I had to skip one week but to make up for it I have finalized my current workout routine
I have decided to do a quick clean Bulk until late November. My reasoning is that I had put on quite a bit of fat in the past few months and I don't want to let it go to waste.
It is much easier to gain muscle with a bit of a fat pad. More muscle = a faster metabolism. And of course a faster metabolism means faster weight loss.
For those of you unfamiliar with the term bulk, its is basically just a switch to gaining muscle. So I increase my caloric intake and Lift heavy weights in the 8 - 10 rep range to gain muscle(and usually a little fat).
So here is my current exercise brake down:
the first number after an exercise is the Sets the second and third the rep range.
Monday:
Chest/Tris/shoulders
Bench 4x 8-10 (increasing weight each set)
Incline Bench 4x 8–10 (increasing weight each set)
Chair Dips
Triceps Isolation (various exercises)
Shoulder Presses
Y Presses.
Tuesday:
Abs/light Cardio
Wednesday:
Back/Bis
Deadlifts 4x 8-10 (increasing weight each set)
Chin ups and pull ups
Bicep Curls ( lots of variations 8 -10 rep)
I sometimes throw in a few Rows but so far the heavy deadlifts leave my back pretty shaky so i don't want to over do it.
Thursday: Abs/Cardio or rest
Friday:
Legs/back
Squat 4x 8-10(increasing weight per set)
Leg Raises
Pull Ups Chin Ups
Calf Work (various exercises)
Saturday:
Rest or Cardio
Sunday:
Rest
I throw in some different muscle groups here and there if i feel up to it. Like some Chest Flys on Fridays or Bench.
I have Increased my Protein and Calorie Intake to match my Goal of gaining some weight.
My diet changes a lot and isn't 100% steady but it seems to work ok.
I gained a few lbs these past 2 weeks putting me at 206lbs. All of my Free weight exercises have increased dramatically. But i have a harder time with body weight exercises (lost 1 rep on my pull ups)
My current plan is to Gain weight for a few weeks and then Start a P90X 90 day modified routine to loose the fat for next spring.
If you have any questions leave comments.