Making Adjustments, Guesstimating Macros, & Other Updates - 7 Weeks Out

Pull Day

Be FLEXIBLE -- Made adjustments to my planned lunch today and removed a few slices of bread and tablespoons of peanut butter to make room for a work lunch at Pitfire Pizza! 

Mmmm... Pitfire Pizza... Dieting is so hard ;P

Was craving a Big Mac so I scheduled it on my refeed day over the weekend and washed it down with my favorite soda -- Diet Crush!

Good Lighting Opportunity -- wanted to see how the triceps looked.  Should've practiced some leg poses because this was on leg day.

I always take my health supplements -- a good multivitamin, a greens product, something for the joints, and omega 3s for overall health and wellness.  Think of it as health insurance in case you splurged a bit much on processed foods ;P  The oatmeal and strawberries pictured above was a dinner from one of the nights last week.

I am starting to get really excited with my leg development because it is finally developing!  LOL.  I've never had any vascularity in my legs, but I feel like they have definitely grown in the past year.  It goes to show that progress, though slow and miniscule, can compound over time and net BIG rewards.  Just need to be patient and consistent.

I need to keep this short and sweet so I'll just roll with bullet points:

-Hit a low of 150.0 lbs last week, but started to feel a bit run down and fatigued
-Decided to increase carb intake on refeed day to 3500 calories -- 150g P, 625g C, 40g F
-Also decided to increase regular day macros by +100 calories every day until that shitty feeling goes away--I hate this feeling, and it reminds me of how I felt every day when I used to bro diet.  This shouldn't happen at 7 weeks out
-Cardio still at a total of 800 calorie burn per week
-Training will shift in focus to STRENGTH and less emphasis on VOLUME

With the demands of daily life--work, relationship, wedding plans, the house hunt--I really need to be flexible with my diet so I do not drop the ball in any other aspect of my life.  Thankfully, I have the best fiancee in the world who is my #1 supporter, I think she let's me get away with more things than I should.  I combat those feelings of fatigue to catch up to her daily rhythm on our days off with caffeine and if I need to, I'll drink tea all day to be as normal as possible.  The moment I allow myself to be lazy is the moment I put everything else in jeopardy.  I won't let that happen.

Today, my department at work wanted to do a team meeting at Pitfire Pizza.  I always bring my lunch, but I don't want to be the odd man out either.  Though I am in contest prep mode, I am also a flexible dieter.  What is more important to me?  Obviously, competing is not my livelihood nor my life, so I decided to skip a few slices of bread and spoonfuls of peanut butter that I planned for the day to meet my macros to allow myself a pizza from one of my favorite pizza joints.  I built my own pizza and guesstimated the macros.  I understand that eating out, whether the restaurant provides a nutrition menu or not,  the macros provided are not exact.  Hell, I'd be lucky if they're close.  Either way, as long as you make a good educated guess and note the amount of calories you're taking in, it's better than not tracking it at all. 

I based my guesstimate on other like-references online.  Pitfire Pizza is an artisanal pizza joint so I compared their menu items to other artisanal pizza joints that provide nutrition menus to make my educated guess.  I used CPK and Blaze Pizza as my reference points and just made my estimates from there. A few tips when guesstimating is:

1. be honest with yourself -- if it looks greasier than the macros reported, add more fat grams to it
2. it's better to over estimate than under estimate
3. don't sweat the stuff you can't control -- once you made your estimate, then don't think about it -- you've already committed -- just carry on!
4. don't make it a habit... or make it a habit!  It truly depends on your lifestyle.  If you are preparing for a competition, then I'd say keep the restaurants to a minimum.  If you're just dieting, go for it!  You are only a slave to your diet when you allow yourself to be. 

My goal this week is to be in the 149s in terms of body weight.  It's not the primary goal, but it's something I am hoping to achieve.  I actually am just hoping to experience more pronounced vascularity on my body and more muscle separation.  That's the true testament for progress at this point.  I believe I'm 5-6% bodyfat, closer to the 6s, and I'm experiencing great strides in my conditioning after this short reverse diet that I've done in the month of December.  I am consuming 2400 calories regularly and refeeding at 3500 calories and I'm in the 150s.  Early this year when I was consuming 2300-2400 calories, I was definitely 3-5 lbs. heavier and not nearly as conditioned.  My metabolic capacity has definitely increased.  My carb intake is regularly between 300-350+ on regular days as well, which is astonishing.  There is definitely something to be said about the human body always seeking homeostasis in relation to EVERYTHING.  Perhaps that is why I am fuller and more vascular. 

If I can step on stage on March 1st with normal carb intake of 200+ grams and not dipping below 2000 calories, that would be a huge win for me.  I'll just keep trucking and see what happens! 

Prep for 2014 INBA Inland Empire Classic - Roadmap to Shredsville!

Contest prep diet is underway!  My bodyweight has finally stabilized at about 151-152 lbs. after my epic 6K calorie refeed.  I was bloated for over a week, but after a week of normal maintenance level calories, my body is regulating the water retention and vascularity is increased.  This morning I woke up in the 151s.  

I have 8 weeks before my competition date of March 1^st.  As usual, I’d like to be ready 2 weeks out from the show and ease my way into it so I feel and appear strong and full versus tired and stringy.  The plan is to drop 4+ lbs., dropping my bodyweight to the lowest level ever recorded in my competition lifetime.  I want to be leaner and even more conditioned than ever before for my INBA debut.  With that said, with about 6 weeks to drop 4+ lbs, that would equate to about a 0.5-1.0 lb drop per week—totally doable!  I am optimistic that I can achieve this feat simply because I have been maintaining and optimizing my metabolic capacity the past 3-4 weeks and I feel mentally and physically normal.  

 

Beginning a cut at my current conditioning and mental health, I feel like I am in a good place as I do not need to rush losing fat.  I am currently only doing about 800 calorie burns weekly for cardio.  Today, I have dropped my calories a smidge coming off of a maintenance caloric level of:

2500 calories
150 P
350 C
55 F

Refeed @ 3200 calories
150 P
525 C
55 F

Drop in calories begin today to progress in fat loss:
150 P
300 C
55 F

Depending on how I feel by the day of my refeed, I will either keep it as is or increase it a tad:

Refeed @ 3200 (if feeling ok) – 3500 calories (if feeling shitty)
150 P
525 – 600 C
55 F

Every time I experience a week of stagnation in weight loss or visual progress, then I will drop calories by 100-200 increments via carbs at 25-50g increments.  This is my blueprint and is subject to change.  Let’s get shredded! 

EPIC REFEED & 8 Weeks Out - 2014 INBA Inland Empire Classic!

Focused on building them legs morning of EPIC refeed day

 Post donut on EPIC refeed day -- feeling like a million bucks walking around World Market

Bloated from the aftermath of 6000 calories -- I'M READY FOR SHREDSVILLE!

 8 Weeks Out!  2014 INBA Inland Empire Classic! 

With my next competition in focus, I have decided to do an EPIC refeed.  This is no normal refeed of 3000-3500 calories as I've normally done.  This one was 6000 calories -- behemoth!  Why so much?  Why am I putting myself through this?  The pending mutli-day bloat, discomfort, and possible fat gains--why, oh, why?!  The answer is pretty complex, but the simple answer is "mental health."  Sure, a 6000 calorie day, to my standards, is gluttonous.  There is no excuse from me!  It is definitely gluttonous, and though I am a firm believer of life balance, this was a necessary experience for me as I have been essentially dieting for my last show from April 2013 to early December 2013.  I've never eaten so many calories in a day before.  I've done a 5000 calorie day to celebrate my last show's success, and since I've been reverse dieting from that day until today, I felt I needed something else to spark enthusiasm and motivation to begin another round of dieting.  Thus, I made a deal with myself...

Last Saturday, I told myself, "you can have a 6000 calorie refeed day--no macros counting, just calories; but I will immediately begin my contest prep diet the day after at 8 weeks out."  I didn't aim to hit any macro numbers, but I still logged everything that I ate.  These were my totals at the end of my EPIC refeed day:

253g protein
958g carbs
160g fat

I ate deliciously, and in a savage-like manner.  Nothing was safe from being devoured by me--peanut butter & banana donuts, Pop Tarts (ate 8 of them!), Flame Broiler chicken plate, Chipotle burrito, quesadillas, just to name a few....  It was awesome!  The next morning, I woke up and was approximately 6 lbs. heavier, bloated from carb overload, water retention, and high sodium intake,... it was insane.   It definitely put my mind focused on getting back into contest prep.  I woke up ready and hungry to get back on a strict regimen to bring an even more conditioned package for my next show.  Call this what you want, but I see it as a "take a step back to take 2 steps forward" strategy.  Some things you just can't quantify, but one thing is for certain, doing things organically and doing what feels right could be the best decision you make.  I'm sure I put on a big of fat, too, but it's a small price to pay to fire up the motivation that will carry me through the next 8 weeks.

Coming off my #FREEDOMPhase Reverse Diet Plan, I will begin with the following macros set at 2500 calories.  The macros below are set as a guideline but I will adjust accordingly each day based on gut reaction and feeling:

180g protein
335g carbs
50g fat

Training will involve more volume than previous plans to increase caloric burn with less cardio. 

And so..., it begins!

Fun @ The Mecca Gold's Gym Venice With New Friends, #FREEDOMPhase Reverse Diet Update, & 2014 Competition Plan!

We're great at taking Selfies... but we suck at Groupies!

Didn't realize our fingers look like they're touching... @TheFitBoss & Me are trying to turn into Gogeta (DragonBall-Z reference).

 Fun at The Mecca!  Good times with new friends!

Had to take a pic with the iconic logo at the front of entrance!

Training at The Mecca Day 2 - Had such a blast, got a 7-day free pass and went back for more!  Trained legs and brought the Christmas spirit!

 

Ate at the renowned THE FIREHOUSE post workout!  Check out the "Bodybuilder Menu!"

 Post Christmas Meal

Posing Practice -- It never ends.  I am trying to make it a habit to better establish that mind-to-muscle connection.  Here, I am trying to control my lower back to show the striations.

Gym swag!  Robert got me this awesome t-shirt for X-mas by Forged Iron Training! 

Happy Belated Merry Christmas Everyone... and a Happy New Year!  2013 has been a very eventful year and is ending with a bang!  So many things have happened this year that are real epic milestones in my life--asked the love of my life to marry me (and she did in Hawaii!),  finally found a career with a company that I love, placed 1st in the open (and novice) bodybuilding divisions at the NPC Excalibur (not to mention 2nd in the novice overall!), and successfully launched my online coaching endeavor!  I am incredibly blessed and thankful to be able to live the life I'm living.  Sure, there can always be more, but I'm always thankful for what I have earned thus far.  2014 is a new year!

The past weekend was AWESOME!  I already mentioned that I got to train and hang out with Sean Torbati of High Performance Nutrition, but the day after, I was able to meet and train with my Instagram fitness buddies, Alyssa Polisano (@ALYSSAPOLISANO), Jordan Grahm (@THEFITBOSS), and of course, my training partner, Robert Recinos (@CPTRECINOS).  Not only did I get to train with these fine fitness enthusiasts, but at the Mecca Gold's Gym Venice!  Such a thrilling, inspirational, and amazing vibe!  I am definitely considering another gym membership at this location on top of my 24 Hour Fitness membership. 

My FREEDOMPhase Reverse Diet protocol has been moving along wonderfully.  It has been approximately  2 weeks since the 2013 NPC Excalibur, in which I was coming off of a 2100-2200 calories per day peak week diet.  Luckily, I only felt like dog poop for just a short moment at the final leg of contest prep--it wasn't too bad at all!  As mentioned, I was feeling so good, that I did not feel like I needed to binge eat the days following the competition.  In fact, I got right back into my daily routine and even trained legs the morning after as I transitioned into my reverse diet.  At the time, I was without any clear goals with competitions or where the reverse diet would take me.  All I knew was that I wanted to stay relatively lean at the LA Fit Expo on the weekend of January 25-26. 

My #FREEDOMPhase Reverse Diet Rules
> Increase calories by small increments of 100-300 calories weekly, or if necessary, stay stagnant and be patient
> No more than 0.5 - 1.0 lbs. weight gain per week
> Meet and not to exceed daily caloric goals
> Get at least 1g of protein per lb. of bodyweight -- for me, that's 150g+ protein
> Carbs and fat are flexible as long as I meet caloric and protein goals

Current weight: 147.4 - 150.2 lbs (versus competition weight of 148.5 lbs two weeks ago).  Still to be determined.  Freedom in food choices and carb/fat intake is causing unstable weight readings.  But it's as expected. 

After all of these exciting events have been experienced, the burning desire to continue my bodybuilding journey has literally scorched every fiber of my being--I am PUMPED to do it all over again!  I believe I can be even more conditioned than I was at the Excalibur at my next show.  I am deciding to maximize my metabolic capacity with a short-term reverse diet not to exceed a body weight of 150-151 lbs.  Then I will begin another prep cycle for a show in early March with the INBA!  I will make a solid decision in about 2 weeks time since I am about 9 weeks out from that show, I expect that it would only take 6 weeks to prep in my current condition.

More details to come, but I am incredibly excited to continue my journey with natural bodybuilding organizations like the INBA and ANBF!  Thanks for reading!  Have a good Friday!

BY POPULAR DEMAND -- Recommended List of Supplements

Here is a list of supplements that I recommend.  There are TONS of different supplements you can take.  Many of the same type of supplements are offered by a bajillion different companies.  Honestly, most of them are B.S.  I don't want you wasting your money, so here is a list of supplements I love and stand behind!

HIGHLY RECOMMENDED LIST 
This is what I recommend as a base.  These supplements are to promote general health and wellness.  It may not be as attractive as other stuff on the market, but this is to assure your body is in tip top shape to support the stresses of diet and training,

> Any MULTIVITAMIN--I recommend one that is specific to you needs, whether its to support an athletic lifestyle, or gender-specific.  I recommend FORMULA 1 by HPN.  It is perfectly blended for athletic individuals!

> Any FISH OIL--You've got to eat a LOT of fish to get the amount of Omega-3, EPA/DHA that is concentrated in this highly beneficial supplement.  It promotes everything from muscle growth, joint health, brain health, and even cardiovascular health.  Any brand would do, but for quality reasons I recommend N(4) PLATINUM OMEGA by HPN. 

> GREENS FORMULA--Most of us do not get nearly enough fruits & vegetables daily to meet our daily recommended requirements of vitamins and minerals.  This is why I recommend a greens supplement formula.  The one that I absolutely love is GREEN SUPREME FUSION by SANS.


EXTRA CREDIT LIST

This list is extra credit.  It's a list of supplements that can support and maximize your training!  Do you NEED it?  Absolutely not.  You can make significant progress with a focus on getting your micronutrients with the above list of highly recommended supplements, a well balanced diet, and regular physical activity.  But, does it help?  I believe so.  There are days when I am just not ready for a 5 a.m. workout, or I am completely exhausted and I need a pick-me-up to muster through the final workout before my next scheduled rest day.  This extra credit list of supplements are necessities to me, but I don't think they are essential to everyone.  This is what I am always in stock of:

> PRE-WORKOUT--Just pure caffeine can do the job, but added extras like citrulline malate (increased mental focus) and beta-alanine (increased endurance) can be handy!  They are all safe supplements to use, but if you compare one pre-workout supplement with another, there are many differences.  Watch out for ones with an incredibly large serving size.  Odds are there are "fillers" with ingredients that your body doesn't need.  This is why I recommend P(3) by HPN.  No fillers, easy strong-dose of effective ingredients, and you get what you pay for--quality.

> INTRA-WORKOUT--Branch chained amino acids are amazing!  It isn't something that you can "feel" like a stimulant.  It promotes muscle recovery while you train so you can keep training intensity high and prolong the duration of your work outs.  I recommend XTEND by SCIVATION.  The green apple and mango nectar flavors are yummy!  This is a definite staple in my regimen,

> CREATINE MONOHYDRATE--If you take a pre-workout and an intra-workout, odds are, you are already getting enough creatine.  But to assure you are getting the maximum recommended beneficial dosage of creatine of 10g a day, just get it.  It's usually cheap.  Just make sure the ingredients list just says "creatine monohydrate."  There are several versions of creatine available in the market.  The most beneficial with scientific evidence of efficacy is also the cheapest--creatine monohydrate.  I recommend C(2) by HPN.  The creatine monohydrate they use is by CreaPure which is one of the highest quality creatines available. 

> NAD+ BOOSTER--This is a brand new break-thru product that I am very optimistic about.  It supports health & wellness.  Whether you are highly athletic or just an average sedentary person worried about taking their health & wellness to a whole new level of maximizing, I highly recommend N(r) by HPN.  This is especially beneficial to anyone that plays contact sports because it protects against neural damage.  Other added benefits are increased metabolism, anti-aging, and I've noticed I am able to feel amazing after limited sleep, like the quality of my sleep is maximized despite the shortened duration.  Anyway, this is a new product and the studies are going on right now with incredible optimism that it does what it claims.  Don't take my word for it!  Google "niagen" and read all about it!

ALL of these products are safe to use and what I would consider as THE ESSENTIALS.  I don't recommend anything else.  No testosterone boosters, no glutamine, no post workout this or that, no protein powders, etc.
 
PROTEIN POWDERS are essentially FOOD, not a supplement.  You can get all the protein you need to meet your macros for the day with regular food, thus, I don't recommend it at all.  But if you are like me and convenience is important to you, perhaps it's wise to just get a jug of protein powder just in case you have to work long hours or you ran out of eggs or something.  Whether you choose whey protein isolate, vegan protein, casein, etc., it's solely up to your preference.  They all work!  I prefer MACHINE WHEY by MTS Nutrition because it's one of the tastiest protein powders I've ever had and it mixed very well.  It is fairly low in fats and carbs so you can save those macros for other things. 


If you are interested in products by HPN, you coupon code: "WAY" at HPNFORMULA1.COM for 10% off and free shipping!  Thanks for your readership and you're welcome for the hook up ;P 

#FREEDOMPhase Reverse Diet, Training with Sean Torbati of HPN, & More Updates!

 

One week into #FREEDOMPHASE Reverse Diet & I weigh less than I did competition day... WTF? 

 Trained with Sean Torbati of HPN today!!!

It has been a week since my competition day and I thought I'd end up as a blubbering mess by now!  LOL, I'm referring to what happened last year after my first competition.  Last year, I binged for 2-3 days, gained 10+ lbs, bloated like a pregnant woman, and was not able to revert back; which was why I decided to just go on and bulk, bulk bulk.  NOT THIS TIME!

Patience and self-control was on my side this year.  Sure, I celebrated post-contest last week and gobbled up 6-7,000 calories that day; but by the next day, I was back on the grind.  In fact, all I did was increase my calories by 200-300 each day from peak week levels to about 2300-2400 calories per day.  Guess what?  Yesterday's weigh-in was 147.4 lbs.  That's -1.1 lbs. less than my weigh-in at my competition!   It's funny because I used to think there's some sort of sorcery or magic that can occur in a reverse diet.  But logically, there has got to be some sort of explanation. 

I believe a small influx of calories or energy for your body will soothe your mind, promote your sense of happiness, thus allowing you to feel better in and out of the training.  In training, a happy healthy mind is essential to maximize training.  When you are mentally well, you can function optimally, thus training harder and burning more calories.  I believe that's what has happened with me.  My training has been amazing this week!  Increased loads and increased volumes would have definitely maximized my caloric burn daily.  Perhaps I should step on stage now!  Just kidding, there's so much I want to accomplish before or while I prepare for another show.

A huge exciting milestone occurred today as I had the opportunity to hang out and train with an incredibly intelligent and overall stand up guy Sean Torbati of HPN HPNFormula1.com and old friend and former client Robert Recinos.  I am a huge fan of HPN!  They are an amazing example of what a responsible and respectable supplement company should be.  HPN's products are produced with the highest of quality, with only ingredients that matter, and you get what you pay for.  I love the P3 pre-workout product and am dying to try their newest product, N(r).  I just ordered it and will be writing a review of it soon.  Stay tuned!

We met up at the 24 Hour Fitness in Arcadia this morning and had an amazing Pull Day.  It's important to always maintain a student mentality because there is so much you can learn from other people.  Sean is a specialist in sports performance training and nutrition and really emphasized the importance of the "squeeze" in every controlled rep.  Essentially, the focal point in our training was the quality of every rep performed, to really emphasize the importance of form, mind-to-muscle connection, and squeeze the hell out of every repetition. The outcome: twitchy and tight biceps and back muscles on the drive home.  Thanks, Gents.  A much needed post-workout celebration began at Chipotle and ended at Yogurtland.  It was delicious.  And epic.  I had so much fun today!  I made a new friend and I am acknowledging one of my goals for 2014 that I mentioned in my previous post--to be more social!

Tomorrow, Robert and I will be training at the "mecca," Gold's Gym Venice with a few friends!  I'm so excited about that as well!  Check back in a few days and I'll give you the scoop and the reveal of who our friends are!  Have a good one and happy holidays!

2014 Goals & Update!

With 2014 around the corner, it's usually time to plan future goals.  Though, certain goals may change as time progresses--that's life!  Some goals will not be mentioned because they are long term projects and will ultimately be surprises!  But so far, this is what I've thought about:

> MAINTENANCE & CONSERVATIVE BULKING -- It is to my benefit to try and maintain about a 6-8% BF lean physique in the month of January.  The LA Fit Expo will be here and I'd like to look my best when socializing and networking with industry people.  After January, I'll probably put myself in a caloric surplus and really focus on building my legs.  I will be entering what I call a FREEDOM PHASE to allow for stabilization on normal life dieting.  See below for my plan on FREEDOM PHASE.

> WEAK POINT TRAINING -- Tons of opportunity with my physique.  Every body part can be considered a weak point as there's always opportunity to grow.  But the most severely lagging muscle groups on my body are my quads, hams, and glutes.  I have given low volume/heavy training a long try, but something I have not focused on tremendously is higher volume/medium load training.  I will give that protocol a test and see how it turns out.  I actually began this style of training this week and I've never felt so sore!  I love it!  Also, I will be adding in different exercises that I've rarely done, like close-stance squats and stiff-legged deadlifts.  I started these exercises this week and it feels phenomenal.  Let's see what happens!

> BE MORE INVOLVED -- Make an effort to be more social and collaborate with fitness friends from social media, etc. This is an industry and a lifestyle I am deeply interested and passionate in.  Why not allow myself to engage with it deeper?  Who knows, maybe an awesome sponsorship will come of it!

> ONLINE COACHING -- Continue to practice what I preach and never steer from my own path.  I am a huge proponent on life balance, and by 'life' I mean all aspects.  I believe that bodybuilding, health, wellness, diet, nutrition, etc., CAN be all very personal and almost selfish goals.  It's important to assure that these goals do not take away the individual's quality of life.  Everyone has friends and family, a career of some sort, and other hobbies and passions.  Bodybuilding & other fitness goals should not take away or put stress on those other aspects.  This will make for a fulfilling experience that creates a positive lifestyle change that is healthy, sustainable, and the individual can live in the body of their dreams for the rest of their life!  Whether my clients seek my services to prepare them for a competition or photo shoot, to gain strength, or just lose a few pounds; no matter how big or small the goal is, a goal is a goal; and I will treat every client's goal one in the same.  I have enrolled a very diverse and global client base and I am very excited for all of them!

> JUST DO -- Every idea is just an idea until you take it further and action upon it.  I will not be afraid to seek the HOW on every idea--HOW can I turn this into a reality?  I will not fear failure because every failure is a learning experience.  If I feel enthusiastic about something, I will run with it. "NOTHING GREAT WAS EVER ACHIEVED WITHOUT ENTHUSIASM."  -- Ralph Waldo Emerson.  Such a strong quote.

> COMPETITION -- Nothing is set for sure, but I am considering the ANBF California Natural show on September 2014 in Orange County.  Whether I would compete in more than one organization, I'm still figuring out; but I will definitely be focusing more on the natural arena beginning 2014.  I'm really excited about this!

So that's it so far!  My reverse diet is going well.  I've increased my calories a little more aggressively at first the jump-start the ol' metabolic furnace.  I added about 200-300 calories so I'm not rocking a daily caloric intake of 2300-2400 calories.  It's been a little tricky with tracking progress with the scale as I'm definitely consuming more sodium from condiments and drinking a lot more water.  I'll probably take a few short weeks to allow my body to stabilize in weight.  Energy levels and strength are increasing, which is a good sign.  Mentally, I am more energetic than ever!  Slow and steady wins the race!

FREEDOM PHASE -- allowing my body to stabilize on normal foods (normal for me is a blend of healthy 'bro' foods and 'dirty' delicious foods.

Current bodyweight: 149-150 lbs.  (+0.5 - 1.0 lbs from contest day)

Current macro rules:
> Hit caloric goal of 2300-2400 calories
> Hit at least 150g protein per day
> Hit fiber goal of 25+ grams
> Hit MICRONUTRIENT goals
> Carbs & Fat can be whatever as long as I meet the above
> Drink at least 1 gallon of liquids per day
> No foods/drinks are restricted

Current training goals:
> Day 1 - PUSH & ABS - Focus on low volume heavy load 6 rep range PRs & finish with sets of 8-12
> Day 2 - PULL - Focus on low volume heavy load 6 rep range PRs & finish with sets of 8-12
> Day 3 - LOWER - Focus on sets of 8-12+
> Day 4 - PUSH & ABS -  Focus on sets of 8-12+
> Day 5 - PULL -  Focus on sets of 8-12+
> Day 6 - LOWER - Focus on sets of 8-12+
> Day 7 - Rest or Extra Credit -- Cardio, Abs, Odds & Ends

Cardio - 600 calorie burn per week.