As I always say, planning is everything when it comes to hitting your goals.  I am going to lay out my plan for M3 today and then tomorrow Phase 1 of M3 gets under way. 

As mentioned in a previous post, I am splitting M3 into three phases.  Phase 1 begins today and will run from May 13, 2008 through May 31, 2008.  Phase 1 is a continuation of my cut phase as well as further experimentation with my nutrition just to get a few ideas dialed in.  Phase 2 will run from June 1, 2008 through July 30, 2008.  This will be a bulk stage and I will try to spend those entire 60 days packing on as much muscle as possible.  Phase 3 will run from July 31, 2008 through August 20, 2008 and will be another cut phase.  I expect to be ripped by August 20, 2008.

Getting Big:  The Plan!

Here is an outline of my plans.  The description will follow.

	Phase	Length	Training	Cardio	Max Cals	BF%	Lbs.	LBM	Fat
May 13 thru May 31, 2008	Cut	19 days	UDT	4x	3400	12%	205	180.4	24.6
June 1 thru July 30, 2008	Bulk	60 days	NNMB	3x	4000	16%	227	190.68	36.32
July 31 thru August 20, 2008	Cut	21 days	NNMB	5x	3400	10%	215	193.5	21.5

Phase 1

I am already 9 days into UDT training (Upside Down Training).  This is a fantastic program that is aimed at getting all my stabilizers in shape for the upcoming massive bulking training that will follow.  My goal during this time period is to spend 19 days cutting.  I will do cardio 4 times a week and will aim for maximum calorie days of 3400 calories.  As I have been doing, I will be mixing up my macronutrient ratios.  I am aiming to get down to 12% body fat during this period.  My goal weight is 205 pounds.  Should I hit this number, I will be carrying around 180.4 pounds of lean body mass and only 24.6 pounds of fat.  By contrast, I was carrying around 57 pounds of fat on the very first day I started blogging and daily accountability. 

Phase 2

During this phase I will be focused on the No Nonsense Muscle Building system of Vince Del Monte.  This program will have me pushing weights around 3 times a week, but going super heavy to gain mass.  I will be aiming for 4000 calories to do a clean bulk.  I will cut cardio back to 3 times a week.  My goal for this 60 day period is to keep my body fat percentage to 16% or less.  I aim to weigh 227 pounds at the end of this phase.  If I hit these goals I will be at 190.68 pounds of lean body mass with 36.32 pounds of fat.  No worries because Phase 3 will come into play to handle this issue.

Phase 3

This will be a 21 day phase in which I focus on cutting back down to 10% body fat.  Someone I know was looking at my plan and asked me why I expected to only lose 2% body fat in 19 days during Phase 1, but expected to cut down 6% body fat in Phase 3.  The answer is simple:  muscle mass!  By the end of Phase 2 I should be carrying 10 more pounds of lean body mass and all that muscle is going to help me cut the fat when I get to this phase.  My goal is to do cardio 5 times a week during this phase.  I will cut my body fat down to 10%.  My goal weight will be 215 pounds.  If I hit both of these goals I will be at 193.5 pounds of lean body mass and 21.5 pounds of fat.

Other Goals for M3

Squat 400 pounds 1 time
Deadlift 500 pounds 1 time
Bench Press 300 pounds 1 time

Accountability Log:

Week Begins 5/11/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	HC	LC	LC	LC	HC	LC	LC
M1 *	5:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	5:30 a.m.
M2 *	8:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	8:30 a.m.
M3 *	11:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	11:30 a.m.
M4 *	2:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	2:30 p.m.
M5 *	5:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	5:30 p.m.
M6 *	7:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	7:30 p.m.
Weights *	N/A	Lift	Lift	N/A	Lift	N/A	LIFT
Cardio *	N/A	N/A	N/A	AM	PM	AM	AM
Abs *	N/A	NNMB	NNMB	N/A	NNMB	N/A	NNMB
Water *	240 oz	240 oz	240 oz
Post-workout nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Pre-sleep nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vitamins/Supplements *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Accountability *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3400	3400	3000	2400	2700	3800	3800
Cals	3412	3404	2991
Ratios (C/P/F)	30/50/20	30/50/20	20/60/20
Target Ratios (C/P/F)	30/50/20	30/50/20	20/60/20	10/70/20	20/60/20	40/40/20	40/40/20
Total Completed	15	15	15
Total Possible	15	15	15
Mission 2 Total Complete	1444	1459	1474
Mission 2 Total Possible	1470	1485	1500
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Tuesday, 5/13/2008	Body Weight Conditioning
Exercise	Set 1	Set 2	Set 3	Rest	Reps
Push up	55	55		30
Mountain Climbers	22	21		30
Burpees	25	24		30
High Knee Drill	25	23		30
Body weight Squats	35	35		30
Close Grip Chinup	11	11		30
Bench Dip	13	13		30
Bodyweight Row	25	25		30
Alt Split Squat Jump	20	20		30
Single Leg Hip Extension	26	27		30
Bodyweight Reverse Lunge	21	22		30
Single Leg Plank Raise	22	25		30
Oblique Abducter Raise	22	26		30

Thought for the Day:

You have to eat big to get big!

Question of the Day:

What's the most important goal you currently have?  Answer by commenting this article.

Mission 1, Day 1: Group Shred Begins!

Until tomorrow...GET BACK TO LIFTING!