The Return of Prime

Morning Bodyweight = 217.5 lbs

Alas, I have fallen short, and Bengali Prime must return. At the behest of my older brother, the not so mighty Bumblebee, I have decided to return to my blogging roots. I will stay on course until I reach 190 lbs (Goal = May 7th, 2011), and I acheive a 315 pound max bench press (Goal = April 14th, although if it takes longer, I shall still be happy).

I am taking 2 new supplements- Humapro (Amino) & Chained Out (Pre &/Or Post Workout BCAA's). Those are effectively 0 calories, so I will not include those in my caloric calculations. My weekly caloric target is 12,600 calories (1,800/day * 7 days). That is the happy medium for me- not too low so that I cave and go on a Dip Binge or lose substantial strength, but not so high that I don't lose at least 1 pound a week. On those days that I eat in excess, I will tend to compensate by having a fasting day the postceding day (Fast Until Dinner, which will be moderate 500 - 700 calorie meal). My daily protein target is 40 NNU (Please see http://www.humapro.com/ for details), and although I am not going to be low-carb, I will try to keep my carbs at less than 200 grams per day to optimize fat burning. Also, I will try to cycle a bit with my calories- as I tend to be hungrier on workout days, I will target calories @ 2,000 for training days, and 1,500 - 1,700 on non-training days.

In addition, I will be providing weekly pictures! Although I am not at the point that I feel comfortable providing shirtless shots (although the ladies are requesting this), I will be providing

shirt-full poses that will effectively illustrate my progress. As I am swamped under MBA coursework, expect the photos to start appearing in about 2 weeks. Finally, I am thinking of also tracking measurements- this is an evolving processs.

Nutrition

700 AM- 10 Humapro W/Chained Out

930 AM- 5 Humapro

1000AM- Trader Joes Chicken Tikka Masala with Brown Rice

(Calories = 500)

1200PM- 5 Humapro

100PM- Lentil Salad with 1 Piece Toasted Bread with Baby Cucumbers With Hummus

(Calories = 600)

530PM- 1 Piece Toasted Bread with 1/4 Avocado, Hummus, Baby Cucumbers & 2 Chicken Patties

(Calories = 600)

900PM- 5 Humapro

1030PM (Post Workout) - 5 Humapro W/Chained Out

1100PM - 1 Eating Right Butternut Squash

(Calories - 280)

Total Calories = 1,980

Estimated Carbs/NNU = 160g/60

Training

1100AM- 100 Perfect Push-Ups (10 Sets * 10 reps)

I was feeling ancy around 10pm, as I had too much black coffee earlier in the evening,

and hit 3 sets on the Chest Flat Bench Hammer Strength Machine.

Chest

1. Hammer Strength Flat Bench

180 * 8, 200 * 6, 180 * 6

My chest was definitely fatigued from the push-up workout earlier in the day.

See you all manana.

Momentum Upswing

Nutrition

730AM-
1 Can Stagg Chicken Chile
Calories = 500, Protein = 34g, CHO 50g
1000AM-
Black Coffee with 5 Mini-Moos
Calories = 75
100 PM-
1 Can Tuna
1 Soft-Boiled Eye
Trader Joes Pre-Packed Almonds
1/2 serving of Ruffles Potato Chips
Calories = 500, Protein = 40g, CHO = 15g
Cheat Snack @ 300PM-
4 Lifesavers & 1 Mini Snickers
Calories = 100, CHO = 25g
530PM-
12 Oz Lamb Curry
Calories = Approximately 825, Protein = 60g, CHO = 0g
Pre-Workout-
2 Scoops ICE BCAA (0 Calories)
Post-Workout-
1 Scoop Nitrean (100 Calories & 20g Protein)


Total Calories (Protein/Carbs) = 2,100 (155g/90g)


Training

Post work in the evening, I did an abbreviated upper body workout, focusing on 2 exercises for Back, followed by 1 set each for chest, triceps, and biceps. From this Saturday when I perform another session of resistance training, I will start incorporating protocols from both Body-Rx & Strong Lifts 5*5. I will be regular in my workouts, but will tweak and modify accordingly depending on my gains, schedule, and goals.

6/02/10 Workout:
BACK
Machine Row @ 110lbs @ 3 Sets of 8
Dorsal Flexor Machine (1 Set of 10 @ 135 lbs, 8 * 150 lbs, 6 * 180 lbs)
CHEST
Hammer Strength Flat Bench (3 Sets of 5 @ 198 lbs, 2 Sets of 5 @ 218 lbs)
TRICEPS
Machine Stack (330 lbs) on Dips * 3 Sets of 6
BICEPS
Dumbell Curls @ 30 lbs * 3 Sets of 10

2010 Summer Slim Down

Morning Weigh-In = 216.0 LBS
Alas, it has been more than a month since my last post- As a commenter correctly reprimanded, the relevance of a blog lies in its regular postings, allowing for both transparency and accountability. I wholeheartedly agree, and will thus be posting from 3-5 times per week as to my diet and training. I weighed in as low as 211.4 lbs last Friday of 5/22, but after a week of sinful and overindulgent eating, have gained several pounds of fat and water weight. The time has arrived for strict adherence:

September 1st, 2010 Goal Weight = 200.0 LBS
Assuming that I have an easy 3 lbs of water weight that I can lose through strict adherence, I have approximately 13 pounds of fat that I need to lose in about 13 weeks. I will be eating daily in the range of 1,800-2,200 calories, with no more than 100 daily grams of CHO, and at least 120 grams of protein per day. The exception will lie in the 1-2 weekly fasts that I undertake, in which I eat nothing until dinner, whereby I then will consume a normal sized dinner. I will also strategize my weekends (i.e. eat lighter if anticipating a night out, and staying strictly to spirits versus beer) to balance my social life to allow me to reach my transformation goals.

Training will consist of strength training workouts 3-4 times per week, including 1-2 hours of low level cardio training per week, along with 1 HIIT style interval workout.

Stay Tuned...

Prime vs Leong

Wednesday, April 14th
Bengali Prime has been issued a challenge by The Mighty Leong- Put up a 315 pound bench press 1 year from now, or suffer the consequences.

I ACCEPT!
The bet terms will be vetted out later, but for now, I shall strive to reach the 315 1 rep flat bench maximum by April 14th of 2011.

I have been eating according to plan since my last post in early March, and will have weigh-in results tomorrow morning.

Stay primed for future BP posts...

Making Progress

Friday, March 5th, 2010 Morning Weigh-In = 218.2 lbs

Fitter Friday

Morning Weigh-In = 219.4 lbs

Dip Dawg Shall Destroy The Detours

Morning Weigh In = 219.8 lbs

I’m going to keep this short and sweet…
My objectives have not been met several times, and until I see several weeks/months of progress, I will not elaborate too much. As they say, the proof is in the pudding (For some reason, I’m hungry right now…).

My main objective is to reach 180 lbs (flexibility depends on body composition during transition). My ultimate goal is 9% body fat, and as I get closer to my target weight, I will measure my body composition and adjust the final target accordingly. At this point, strength is of little concern, although I will do resistance training several times a week to at least maintain muscle mass/strength while I’m leaning down. I will be following a basic Paleolithic eating plan coupled with intermittent fasting approximately 2 times per week. Finally, I will incorporate HIIT sprints/cardio to increase my level of metabolic conditioning.

I will report my weigh-ins weekly, perhaps sometimes more often, and as I successfully tread down this healthy path, elaborate further on my nutritional and training protocols.

It's Time To Lean It Down!