Komans Kelter

So today I don’t have to work out. I worked out EVERY DAY this past week and I feel some rest is past due.

But that doesn’t mean I’m going to be a slacker. I’m starting to use FitDay again, today, though I’m lazing on my nutrient scrutiny and just GETTING IT DOWN. That way when I start my Hollywood superhero program tomorrow I’ll be warmed up for the tediousness. Related to food, I’ve gone to Costco and determined the cost of the staple items I will be getting. I’d list it here, but it’s really unnecessary. I’d rather just scan my receipt or something on Thursday when I go.

If Tobey can be Spider-man, then I can be Invincible...

Pretty much everything I’m about to say can be found in that link above. The major difference is that there are some exercises I’ve had to substitute given that I’m doing my workouts on a Bowflex. Just so nobody thinks I’m trying to pass myself off as a body sculpting genius. No. I just Google it. LIKE ANY RESPONSIBLE INTERNET PATRON SHOULD.

Anyway.

For the first four weeks of the program, I work out four days a week, with a specialization on increasing shoulder width and trap size: Monday, Tuesday, Thursday, and Saturday. Monday is shoulders and traps, Tuesday is Quad/Ham/Bi’s/Tri’s, Thursday is traps and shoulders, Saturday is chest and back.

My diet, a carb/calorie cycling approach, will remain consistent throughout this process.

On Specialization Days (here meaning Monday and Thursday):

• Carbs: 500g, mostly consumed in the morning and the two post-workout meals.
• Protein: 1.5g/lb body weight.
• Fat: 20g on top of everything else.

On Regular Training days (Tuesday and Saturday):

• Carbs: 200g.
• Protein: 1.5g/lb body weight.
• Fat: 20g in addition to everything else.

Non-Training days (Wednesday, Friday, and Sunday)

• Carbs: 75g or less
• 1.75g / lb of body weight.
• Fat: 30g + whatever tags along

Calorie totals are, assuming a 165lbs body-weight:  3170, 1970, and 1725.

According to FitDay, my daily calorie budget is 1740 to lose 2 pounds per week. So that means on non-training days, I’m set, and with a total of 45 calories to spare as well. Cool.

But then that means on Specialization days I’d have to burn 1430 calories through exercise, and 230 on regular training days. My workout yesterday was representative of the Tuesday workout. This took about 48 minutes. FitDay says that a light workout of that duration burns 175 calories, while a more “vigorous” effort burns 350.

I’ll take that as meaning “On your specialization days you burn 350, on regular days you burn 175.”

So that brings things down to 1080 and 55 in excess, respectively. I think this is fine, though. For a total, I have a surplus of 2270 calories. Spread over four days of training, that’s about 568. From what I’ve read about bulking (and it’s mentioned in the round-table, I believe, as well) you should be 500 calories in excess. And I’m only in excess on days that I train. So I think this should be a safe amount.

We’ll see. Tomorrow I’ll take my measurements again and in one week from that, we’ll see if I have to adjust calories based upon my results. I’m feeling pretty confident with this setup overall, though.

Supplement wise, things are going to be pretty basic. Whey protein powder (soon I’ll be doing EAS, which has soy, but it’s the cheapest deal I can find right now thanks to Costco,) Fish oil, Multivitamin, and caffeine. If I can get my mitts on some creatine, awesome, but I doubt it.

I can’t wait to measure tomorrow! I really hope for at least a quarter-inch on my chest measurement. I think my waist may have actually decreased since my measuring last week, but only tape will tell.