I have done a lil changes in my training, instead of pushing on strength now i m heading fully to HVT for hypertrophy.

Click the spoiler to view my training.

Been training for 2 years+ and have been reading from this forum for more than 2 years too. Been inspired by some of the forumers (darklight and jones) and i decided to switch my training from MAX OT to HVT and give it a shot. Below wil be some of my biodata and as well as my training schedule. Pls do leave me comment for my training.

Current Goal: Get rid of some extra fat around my waist and try to maintain my muscle mass (gain if possible). Plan to go for 90kg and 89kg if neccessary (to at least has a visible 4-6 pacs).


Height: 183cm
Weight : 93kg (22 july 2008) - estimated bf from machine - 17%
............weight flatuated from 93.5 to 94kg (05 Aug 2008)
............it seems like it drops to 93.3 (14 Aug 2008)
............it drops again ~ to 92.6 (03 sept 2008)
............it drops again ~ to +-92.1 (12 sept 2008)
............it drops again ~ to +-91.8 (19 sept 2008)
............it drops again ~ to +-90.7 (07 oct 2008)
............this time it raise ~ to +-91.4 (10 oct 2008) - obviously aft my cals increment. but still flactuating from between 0.8kg.

From 05 AUG to 03 SEPT i lost about a pound but my chest has become more projecting than before. Plan to get to 90 kg then will swap my training to MAX OT for heavier weight with lower reps. At the same time, i will load my creatine by then, so my weight might goes up as the water level in my body went up.
Age: Old enought

UPDATE: Increased calories intake on tues (7th of oct 2008) Cals + 400 (added 2 cheese)
UPDATE: Feels like going for Calories cycle, by increment of 200 cals each week till it reach ard 3500 and back to 2800 again. Anywhere, i m going to do my deloading this week (time to be lazy for while) and next week i will start my MAX OT and do some clean bulk if possible.

Diet

7.35 AM - 4 slice of whole meal bread + 2 table spoon of PB 1 slice of bread + 1 tb of pb
- 1 banana. OR 2 bananas if no bread left.
- 10 proach eggs (3 york/ 7 white) 6 whole eggs
- 2 Fish oil, vit C -- gona replace with fruits, got to cut down budget, Vit E, Multi Vit
- Cup of green tea

10.30 AM -Whey + 3 scoop ( those protein scoop ) of OAT 25g of Sunflow seed + cheese

1.00 PM - rice + lots of meat + vege (lunch outside the comp )

4.00 PM - Whey + 3 scoop ( those protein scoop ) of OAT 25g of Sunflow seed + cheese

7.00 PM (PreWorkout) - 100 - 150g of chicken breast + 3 slices of bread + 2 table spoon of PB + 2 fish oil + 8.5g of EAA+cup of green tea

>>DURING WORKOUT - sipping 8.5g of EAA

9.00 PM(post workout) - whey + glucolin (straight aft workout) + 8.5g of EAA

10.00 PM - 500ml HL milk OR 100 -150 chicken breast OR 6 whole eggs OR I WAN TO BUY CASEIN + vit c + vit E + 1 fish oil

11.00 PM - SLEEP

Training

Generally, this is just an outline for my training sets x reps.

Each week I increase 3 more reps for the 80% of 1 rm

Eg. Week 1 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x5, 80%x5
Week 2 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x6, 80%x6
Week 3 - 40%x12, 50%x6-8, 50%x6-8, 60%x6, 80%x7, 80%x7 (if possible)

Week4- 40%x12, 50%x6, 50%x6, 60%x6, 82%x5, 82%x5
….


For deadlift i will cut down to 5-6 reps max for each set to prevent back injuries.

==Exercises will take around 1 hour or less but still try to increase the intensity to 45mins only and at the same time my rest will be 45sec max. But sometimes really seeing stars so.... still needs at least 55mins.... ==

Execises



Archieve old diet -> 11/08/2009

6.15 AM - 6 whole eggs + Wholemeal Pancake with maple syrup + good cup of coffee.
- OR 1 100g banana + 30g of oat + full cream milk
- vits C

7.00 AM - Workout

8.00 AM - (PostWorkout) - 1.5 scoop whey + 45g of glucose polymer + 1 fish oil

10.30 AM - 30g Whey + 75g sunflower + pumpkin seeds + 2 spoonful of PB

1.00 PM - rice(minimal) + lots of meat + vege (lunch outside the comp )

4.00 PM - 30g Whey + 75g sunflower + pumpkin seeds (hardly take out that pb when things starts to get bz)

7.00 PM - 200g of chicken or Lamb + lots of vege and 2 spoonful of PB.

10.00 PM - Lean Dessert 1 - 1.5 scoop + 2 spoonful of PB + vit E + fish oil + vit C.

10.15 PM - SLEEP.

Archieve on Diet plan 19 June 2010


Previous Diet

6.15 AM - 5/6 whole eggs + good cup of coffee + 1 100g banana + 2 slices of bread + 28g of glucose polymer
- vits C, Multi Vits

7.00 AM - Workout

8.00 AM - (PostWorkout) - 1 1/2 scoop of whey + 56g of glucose polymer + 1 fish oil

10.00 AM - 30g Whey + 75g sunflower + pumpkin seeds + flexseed

1.00 PM - rice(minimal) + lots of meat + vege (lunch outside the comp )

5.00 PM - 30g Whey + 75g sunflower + pumpkin seeds.

8.00 PM - 200g of chicken or Lamb + lots of vege.

10.15 PM - SLEEP.

Total Cals intake (+-) : 2750Kcals