Wed, 10 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Rows: 135x5, 150x5, 175x3, 195x3x6
To say this was brutal would be minimizing it. I'm going to remove a set of warm ups here and there. The diet is pretty easy to stick to. Meat and lots of non-starch veggies. Double protein shake for breakfast. Four egg white and turkey feta sausage omelette with veggies in it for lunch. Chicken breast or fish (almost a pound) with a boatload of veggies for supper. A bowl of sugarfree Jell-o for an early evening snack. Free meal on Saturday. I'm currently CAT3 which is the fattest level and supposed to get two free meals a week, but I don't want to wreck this early on. I may be CAT2 sooner then later, in which case I have one refeed and one free meal.
The diet is Lyle McDonald's Rapid Fat Loss. He has a new faster version out today. I tried dieting a few times earlier on this year but it just didn't stick. I find it hard to get enough to eat when eating a full complement of carbs, fat, and protein. When you are just eating protein and a few trace carbs and fats from veggies and the meat it allows you to eat larger quantities and stay full.