5/3/1 PT 2: +4 Weeks Progress Review: 12/1/13
Day 1: 11/3/13
+4 Weeks: 12/1/13
Stat: 11/3/13 – 12/1/13 – Difference
Height: 5′ 8″
Weight (lbs): 176.60 / 182.8 / +6.2 lbs
Body Fat %: 16.70% / 16.80% / +0.10%
Neck: 15.50″ / 15.50″ / 0
Shoulders: 46.75″ / 47.25″ / +0.50″
Chest: 37.75″ / 38.50″ / +0.75″
Arms: 14.25″ / 14.50″ / +0.25″
Forearms: 10.50″ / 11.00″ / +0.50″
Waist: 34.50″ / 35.00″ / +0.50″
Hips: 36.00″ / 36.50″ / +0.50″
Thighs: 23.75″ / 24.00″ / +0.25″
Calves: 15.00″ / 15.00″ / 0
This last few weeks my goal was to gain some weight while not keeping close to the same body fat level.
Diet lately was a very relaxed Carb Back-loading leaning towards Density Bulking.
Pretty much just ate as much protein as I can and enjoyed more carbs than I should have.
Also increased my protein shakes by usually having 2 shakes a day, containing 50-60g WPI each shake, and usually in a cup of whole milk.
I think the extra food and the new way I have used supplements has helped in this new way of doing 5/3/1.
Looks like I made some decent gains overall and still managed not a huge gain in body fat!
So looks like I succeeded in what I was trying to do.
Think the next 4 weeks I should try to control the carb intake a bit more in order to cut some of the body fat and bring it back to sub 15% level again.
So maybe try to maintain the current weight for a few weeks and attempt to get leaner before I attempt to add a few more pounds again.
Adding a few bricks at a time!
I’ll get to 200 lbs and 10% body fat …. soon!
As for the lifts.
I think this DC Training is challenging and works!
With the proper diet I was able to make some decent gains in size.
The weights at the bar are doing well but no PRs yet.
That may come in the following cycles to come … soon!