BOHICA - Stronger/Powerful/High(er)/Fast(er) - 2010 Log

[BOHICA]

12/14/2009

Current Weight: 214 roughly 12% bf

My goals for 2010 are as follows:

Total Raw Elite in either 2 feds or 2 different weight classes this year.
Advance out of the C Class into B Class for Highland Games
Place in either the Novice Division or LW Open Division of a Strongman Competition

Physique:
215-230 Sub 10% BF


Competitions:
To compete in at least 1 Strongman Competition (8/13/10), 2 Powerlifting Competitions (3/20/10) & (??/??/??), 1 North American Highland Games (Combination Highland and Strongman Competition) (??/??/??), and 1 Highland Games Competition (5/15/10)



The diet will be basically laid out like this:
M-F

Meal 1: 1 Cup Berries - 1 Cup Greek Yogurt

Meal 2: Broccoli, Hummus, 1 scoop protein shake

Meal 3: Repeat #2 if needed

Spread from when I wake up 4am to before I workout 5pm.

PWO: 75g Carbs and 75g Protein Shake

Dinner: Veggies, 10-12oz meat, potatoes/rice/pasta, protein shake, multi-grain waffles + whatever else I want if still hungry

Bedtime (if hungry): 1 cup cottage cheese, 1 scoop protein powder, 2 tbsp pb

Saturday:
Eat whatever I want and however much I want until 9-10pm.

Sunday:
Total fast maybe some veggie juice until 6-7pm then a big meal some snacks and bed.

I will have a cup or two of coffee each morning and 3-4 liters of water a day.

During the fast days during the week before I have those basic meals I will be consuming 20g EAA, 5g BCAA, & 5g Glutamine drink to help stay anabolic.

Training will be some sort of Westside/Strongman Combination but I'm not totally sure how I will lay it out yet.

[crusher777777]

Sounds like you've got a good plan! If you reach those goals you will be a beast (not that you already aren't lol). I've been wanting to compete in strongman and/or powerlifting too. I'm looking forward to seeing your progress! What are you current stats?

[KGM]

I take it that is your version of the warrior diet. Curious as to how much protein you will be getting and from where, ie shakes, meat, dairy, other.
I will be watching for sure!

[BOHICA]

Originally Posted by crusher777777

Sounds like you've got a good plan! If you reach those goals you will be a beast (not that you already aren't lol). I've been wanting to compete in strongman and/or powerlifting too. I'm looking forward to seeing your progress! What are you current stats?

Thanks. Currently I'm sitting roughly around 214 ~12-13%bf.

DL Max - 585
Bench Max ~405 (Haven't been able to do it in a while due to a forearm injury)
Squat Max ~500 (Same as above)

Originally Posted by KGM

I take it that is your version of the warrior diet. Curious as to how much protein you will be getting and from where, ie shakes, meat, dairy, other.
I will be watching for sure!

Basically. I will be getting in roughly 50-75g during the day and then another 75 post workout and then another 125+ at night during my meal. I will only have really 1-2 protein shakes not include my PWO one daily and both of those would be only 1 scoop each. The rest of the protein would be from Greek Yogurt, and Meat.

This isn't including my BCAA/EAA consumption daily either.

[BOHICA]

Workout Today:
ME Lower

Deadlifts: 5,3,1
455x5, 500x3, 585xFAIL, FAIL - Tried the first one without a belt and it fatigued me so much that the second one with a belt wasn't much better.

I normally don't jump that much but I failed on the same weight doing less volume before before Thanksgiving so I was curious since I didn't feel too shabby today.

SSB Good Mornings: 4x12
95x12,12,12,12 - Purely to work on form and isolation

DB Step-Ups: 3x10 EL
30lb x 10, 10, 10
ss w/
Rev. Hypers: 3x15
50lb x 15, 15, 15

Standing Ab Cable Crunches: 4x10
70lb x 10, 10, 10, 10

Prowler Pushes: 4x40Yds (20 Low Bar - 20 Vertical Bars)
230lbs x 40yds, 40yds, 40yds, 40yds

[BOHICA]

Also this is only really the 4th day on the diet but if I wake up looking and feeling like I did this morning from here on out then I think we might have a winner. I was 2 pounds heavier this morning than usual and leaner than any normal morning.

Last night for dinner I had:
10oz NY Strip
2 Baked Potatoes
2 Cups Sauteed Spinach

Then I snacked until bed (another hour and a half basically) with:
1 Piece Cheesecake (It is my bday cake that I started eating on early)
4 Tbl spoons Almond Butter
50g protein shake made with 40g pasteurized egg whites - 90g of protein total

Also I ordered a custom mix from TP yesterday as well so before each meal (during the day), and PWO I will be having 20g EAA, 5g BCAA, 5g L-Glutamine based off of IA's recommendations.

[Elusive]

Originally Posted by BOHICA

12/14/2009

Current Weight: 214 roughly 12% bf

My goals for 2010 are as follows:

Lifts:
Bench: 450 (wrist wraps only)
Squat: 550 (belt and knee wraps only)
Deadlift: 650 (belt only)


Physique:
215-225 Sub 10% BF


Competitions:
To compete in 1 Strongman Competition (8/13/09), 1 Powerlifting Competition (??), and 1 Highland Games Competition (5/15/09)


The diet will be basically laid out like this:
M-F

Meal 1: 1 Cup Berries - 1 Cup Greek Yogurt

Meal 2: Broccoli, Hummus, 1 scoop protein shake

Meal 3: Repeat #2 if needed

Spread from when I wake up 4am to before I workout 5pm.

PWO: 75g Carbs and 75g Protein Shake

Dinner: Veggies, 10-12oz meat, potatoes/rice/pasta, protein shake, multi-grain waffles + whatever else I want if still hungry

Bedtime (if hungry): 1 cup cottage cheese, 1 scoop protein powder, 2 tbsp pb

Saturday:
Eat whatever I want and however much I want until 9-10pm.

Sunday:
Total fast maybe some veggie juice until 6-7pm then a big meal some snacks and bed.

I will have a cup or two of coffee each morning and 3-4 liters of water a day.

During the fast days during the week before I have those basic meals I will be consuming 20g EAA, 5g BCAA, & 5g Glutamine drink to help stay anabolic.

Training will be some sort of Westside/Strongman Combination but I'm not totally sure how I will lay it out yet.

I've watched several of your lifting vids on youtube and I will be following this log for sure. Quick question, have you been doing this diet plan for a while already or will this be something totally new?

Also, do you operate your own S&C facility? From what I've seen in your videos, it looks really awesome.

Stay healthy and lift strong man!

[Elusive]

Originally Posted by Elusive

I've watched several of your lifting vids on youtube and I will be following this log for sure. Quick question, have you been doing this diet plan for a while already or will this be something totally new?

Also, do you operate your own S&C facility? From what I've seen in your videos, it looks really awesome.

Stay healthy and lift strong man!

Oh, and happy birthday. How old are you now?

[BOHICA]

Originally Posted by Elusive

I've watched several of your lifting vids on youtube and I will be following this log for sure. Quick question, have you been doing this diet plan for a while already or will this be something totally new?

Also, do you operate your own S&C facility? From what I've seen in your videos, it looks really awesome.

Stay healthy and lift strong man!

I've only been following this plan in its entirety since Saturday so basically totally new.

I do run my own S&C facility and of course it looks awesome since the majority of the equipment was built by Strength and Power on here

Thanks for the bday wishes and I'm 28 today.

[Elusive]

Sweet man. I honestly hope I will have numbers close to yours and be in good health by the time I am 28. Are you a strength coach? Would you mind if I PM'ed you some questions about opening / running a gym? It's been on my mind for a while now.