The Plan

So here is the goal for the throw down 215 and 10% body fat. Now this is what I think it will take to win this competition. This will result in about 3.5 lbs of muscle gained and about 7 lbs lost from fat. I have isolated three thing I must do to reach this goal in ten weeks( which is about 1/2 a % per week). The three things I need to do are: 1) control my cortisol level 2) drop only body fat 3) gain as much lean body mass as possible.

1) My cortisol levels are I high and I have no idea why. This is the stress hormone and anyone who knows me, knows I have very little stress and get stressed about very little. You may ask how I know my cortisol is high, the reading around my belly button during the body fat test is the site if high is correlated with cortisol. So I have done some research and these are some things I need to get that number down. Sleep, good quality sleep. Now this may be the hardest with a pregnant wife who is constantly trying to get comfortable and a 2 year old who wakes up sometimes in the middle of the night. The second thing is caffeine, now I hate and don't drink coffee, but I am however addicted to diet Pepsi. So that is going to have to be limited to 2-3 a week. The third thing I will do is take a supplement called Phosphatidyl Serine. This helps lower cortisol levels.

2) This will be done mainly through my diet. I am going to use a 4:1 low carb to carb days. I am also going to use a fasting day right before the carb up day. This will allow me to continue to lose fat and help add muscle. I am also going to use high doses of Branch chain amino acids, which will aid in recovery and adding muscle.

3) Gaining as much muscle as possible as fast as possible is the goal of every meat head. Well I have been reading some interesting new thoughts on adding eccentric- less training to traditional weight lifting. This will utilize dragging and pushing a weighted sled. The idea is to increase the volume and amount the muscle get worked, but without damaging the muscle with the eccentric portion of the movements. Doing this a couple of times a week on top of the traditional routine I will be doing in the gym.

Here are the circumference measurements:

chest -44.75
shoulders- 50.25
waist- 38
thigh- 25.25
arms- 17