One Month Down, A New Strategy Arrives

332 days

until Saturday January 25 2014

a Saturday 10 months and 29 days from today

Weight: 172 
Workout today-Full Body

2/27/13

Learned some new things-

A beginner (someone who has not been on any consistent program for more than 6 months) will realize the most gains from a workout schedule that works each muscle group 3 times per week. Below is an excerpt from Link to info below

So, Is A 3-Times-Per-Week Training Frequency Optimal?
For certain people… hell yes. For others, not so much. Specifically…
If you are a beginner with any goal, a 3-times-per-week training frequency is the MOST EFFECTIVEway to train.And by beginner, I mean anyone who has been weight training for LESS than 6 months consistently and intelligently. (My full definition of what I consider a “beginner” to be is here: Beginner, Intermediate or Advanced.)
And as usual, this is not just my opinion. It’s the opinion of every single qualified expert, trainer and strength coach with half a brain.
In fact, it’s actually a fact backed by science and real world results.Literally all research and scientific studies looking at the effects of different weight training frequencies in beginners came to the same conclusion: training each muscle three times per week is the most effective way for a beginner to train, regardless of their specific goal.
So, if you’re a beginner with any goal (build muscle, lose fat, increase strength, or improve your body in any way), a 3-times-per-week workout frequency is indeed optimal for you.
- Article from AWORKOUTROUTINE.COM

The second piece of information is bulking. I have seen some numbers that suggest trying to stay lean and build muscle at the same time will most likely give me mediocre gains over the course of a year. In order to see max results over the long term, I will need to "Bulk." This means ingesting an extra amount of calories each day to add muscle mass to my body. The catch is, they cannot be garbage calories. I must still stick to eating healthy lean proteins and complex carbs or I will just put on fat instead of muscle. I must also be putting in the work necessary to make these calories needed for muscle repair.

So, in light of this new information and the completion of my first month of the program, it is time to set a new goal for March. During the month of March, I am going to do more ALL over body workouts for max gains while increasing my daily caloric intake to a surplus. I am estimating my new daily requirement to be 3200 calories per day. My starting weight  for this phase is about 172 lbs. I am very excited to move forward with the new focus. I would like to reach the weight of 180 during the month. The bulking will require cutting at some point. This means cutting back calories and shedding the fat that came along with bulking. I will bulk for March and do an assessment. I am very reluctant to potentially cover my six pack up again but long term is what we are working for here. 

I'm going to do my first all over body workout. Thanks for checking in on my goal. I hope you are reading this and planning on taking action toward your goals today. Living with discipline has been one of the most rewarding things I have come across in my life. Have a great workout! Live Excellently TODAY! 

Feed the Wolf!
Bradley

Goals- Here are a few short-term goals. I will re-post everyday and add dates to them as they are accomplished.

10 Consecutive Pull-ups (Up to 8 on 17 Feb)

1 month of Excellence in Training (Feb 27 2013)

1 Month of Excellence in Diet (Feb 27 2013)

10 Good Handstand push-ups (At 3 against a wall 17 Feb)

1 behind the neck pull-up

1 muscle-up

Explosive Pull-up/ Toe Touch

Body Fat 10% (Scale says 13.9% Feb 19, Reliable?)

Human Flag

Pull-up with behind the back clap

Kuki Push-up

Body Fat 6%

One-arm pull up

One-arm leg raises on bar
Increase to 180 lbs