JT's 13 week journal

[JT_air_force]

I am starting my 2nd week on the 13 week hardcore workout and diet plan, and thought it would be worthwhile and motivating to start a journal here. I am also interested in getting feedback, advice, or encouragement from more experienced readers.

My stats:
25 y/o, 5’-8”, 171 lbs, 13-15% bf (according to a body fat scale since I don’t have a more scientific measurement available…)

My history:
I’ve been active (lifting, cardio, sports) fairly consistently for the past 8 years, but after several months off due to injuries and work, I am getting scientific about body building for the first time. In the spring I used the 24 workout mass blitz and a “dirrrty” bulk (read: see-food diet) to get up to 184lbs. This summer prior to starting the 13 week plan I was doing full-body circuit lifting 3x a week and cardio 3x per week while my diet consisted of mostly natural foods. I typically only ate grilled meats, fruits and veggies, dairy products and cereal.

My goals:
I am not big yet, but I WANT TO SEE MY MUSCLE DEFINITION. I assume it will take around 10% bf to achieve that goal. Ideally I’d like to stay around 165-175, but I am not as concerned with my weight as I am in cutting some fat while maintaining muscle mass.

My plan:
13 week hardcore workout and 13 week diet to enhance my fat burning.
Workout: I will workout exactly as it’s written.
Diet: It will be slightly more difficult to maintain perfection in my diet for a variety of reasons. Like many others I have work/time constraints that will hinder an ideal diet. However, I am committed to these guidelines: (1) 5-7 meals per day, evenly spaced (2) protein with every meal (3) carbs with breakfast, pre-and post-workout. All other carbs will be slow-burning, mostly earlier in the day (4) Fats later in the day.
My macro sources will be: Protein: grilled chicken, pork, fish and lean steaks, whey cottage cheese. Carbs: cereal (cheerios, oatmeal), spinach, broccoli, black beans. Fats: almonds, olive oil, pistachios.
Supplements: fish oil, green tea extract, L-glutamine, and ZMA. I ordered the amino shooter but haven’t used it yet.

That’s my plan. Thanks to everyone who has read this far; I would like feedback on my diet plan, and recommendations for good pre-and post-workout carb ideas. Also, what are realistic expectations and timetables for fat-loss and muscle definition on this program?

[Boka]

Good luck to you with you goals JT. And yes it takes about 11> % to see come definition although some people with more muscle mass can start seeing it at higher levels of BF.

[JT_air_force]

Thanks Boka.

2.5 weeks down, 10.5 to go. The first cycle of workouts felt good--I was extremely sore after the first week. I am starting to feel a difference, although it is too soon to see in the mirror.

[Boka]

[ QUOTE ]
Thanks Boka.

2.5 weeks down, 10.5 to go. The first cycle of workouts felt good--I was extremely sore after the first week. I am starting to feel a difference, although it is too soon to see in the mirror.

[/ QUOTE ]

1st week is usually the worst, just keep it up. I am interested in seeing how your progress goes.

Cheers

[airborneninja]

Hey I hear ya on the difficulty of maintaining a diet in the military. Especially if your active duty and eat the dining facilities ohhh mann thats challenging and it gets pretty expensive and difficult replacing all your meals, especially if you live in the barracks hehe.

Best of luck on this routine JT, rip it up!