Friday, February 25, 2011

Like A Boss (ft. Seth Rogen) - Uncensored Version

Love this shit. Will update transformation blog next week with pictures, been making good progress.
Have a good weekend brahs. As always thanks for your support!!

Thursday, February 17, 2011

Transform 2011- End of Week 3 Pics

Been busy as hell all week. Really no time to update so I'll let the pictures speak for themselves. Down two pounds to 168.

So all together my weight as went from 174 to 168 in 3 weeks. Would like to get to 165 then clean bulk up from there. What you think brahs? 165, or should I go leaner before clean bulking? Any advice or tips would be appreciated. As always thanks for your support!

Friday, February 11, 2011

Pretty good start to the WEEKEND!

After work I got some lifting in, and one of the gym workers came in. I've yet to pay my dues because for some reason they don't take credit or debit, nor is anyone EVER there to pay. So I took the opportunity to pay my gym dues. Found out the guy who was working there was a guy I went to elementary school with who had moved away at some point and never came back. As I was paying my dues he said "this will be for the month of march right"...I corrected him and said "nah, man I haven't paid the first cent"....and he said "well if you pay now you have til the end of march, so you are caught up til then"...but he said it with a wink.  Cool of him, basically giving me a whole month free. He wrote me a receipt and when I got home for whatever reason I looked at the yearbook to spot this guy. Sure enough he actually wrote in my yearbook, and wouldn't you know it he writes exactly the same. Just a weird observation, but does our handwriting really not change from the time we are kids?

I did back and biceps tonight and I have like a machine. I order some protein and got a free sample of Superpump Max. Tried it tonight, and it's legit brahs. Not big on prework drinks, but I may have to invest in some of that. I had a crazy good pump going, and was bouncing off the walls. I probably won't sleep tonight sadly. Though really looking forward to the end of week 3 pictures. I feel like I'm really starting to get back into the groove of things. Maybe that's just the SPMax talking, I don't know?

Picked up my little girl after the gym, and she's already asleep so I figured I'd take this chance to update. So thanks for reading, have a great weekend, and as always thanks for your support.

Barry Bonds- 6 of 11 Charges dropped- REDEMPTION???

SAN FRANCISCO -- Federal prosecutors on Thursday cut the number of felony charges Barry Bonds faces from 11 to five.

Major League Baseball's home run leader still faces the same punishment he always has, but the paring of the charges still underscored the troubles prosecutors have encountered since indicting him for the first time in 2007 for allegedly lying to a grand jury about his steroid use. Bonds has pleaded not guilty.

The indictment unsealed Thursday was the fourth version of the charges against Bonds. The document reflects the hit the government's case took when the slugger's personal trainer made clear his willingness to go to jail on contempt of court charges instead of testifying against his former client.

The trainer, Greg Anderson, has already served more than a year in prison for refusing to testify before the grand jury investigating Bonds. Anderson, who prosecutors allege supplied Bonds with steroids, is scheduled to appear in court before Bonds' March 21 trial to formally tell the judge of his plans for the trial. Anderson's attorney, Mark Geragos, said Anderson will reiterate his refusal to take the witness stand. It's likely that Anderson will be jailed for the duration of the trial, which is expected to last up to a month.

Prosecutors on Thursday removed from the indictment perjury charges that relied on dates found on so-called doping calendars found in Anderson's apartment that prosecutors allege show Bonds' drug regimen. U.S. District Judge Susan Illston ruled those documents inadmissible at trial because of Anderson's refusal to authenticate them on the witness stand.

In the new indictment, they reduced from nine to three the number of charges alleging Bonds lied under oath when he testified that he never knowingly took performance-enhancing drugs.

He is still charged with making false statements for telling the grand jury that no one other than his doctor ever stuck a needle in his body and a catch-all charge that he obstructed the grand jury's investigation into sports doping with his allegedly misleading testimony.

Each count carries a potential sentence of 10 years in prison. However, federal sentencing guidelines for a first offense on these charges generally call for a total sentence of 15 to 21 months.

A hearing is scheduled for Friday on whether the jury should hear a secret tape recording made between Bonds' former business partner Steve Hoskins and Anderson allegedly discussing Bonds' steroid use. The judge has excused Bonds from attending the hearing.

A ruling for Bonds would be another blow to the prosecution.

In March 2003, Hoskins and Anderson stood in front of Bonds' locker in the San Francisco Giants clubhouse and appeared to discuss steroids and needles.

Hoskins secretly recorded the conversation with Anderson and later turned it over to federal investigators.

Prosecutors want the jury to hear the tape to bolster their case against Bonds.

Prosecutors allege that Anderson can be heard in the recording boasting about supplying Bonds with a new steroid designed to evade urine tests. The prosecutors plan to show the jury the results of a urine test collected from Bonds in 2003 as part of Major League Baseball's inaugural testing program that included all players.

Bonds' test initially came back negative. But prosecutors went back and tested it after famed anti-doping chemist Don Catlin developed a test for the designer steroid THG, which allegedly showed up in Bonds' urine. They say the Hoskins recording shows Anderson discussing Bonds using THG.

"But the whole thing is everything I've been doing at this point, it's all undetectable," Anderson is recorded as telling Hoskins as the Giants' Benito Santiago walks by and the two lower their voices, according to prosecutors. "See, the stuff that I have, we created it. And you can't buy it anywhere. You can't get it anywhere else. But you can take it the day of and pee. And it comes up with nothing."

That Anderson spoke in low tones in a private setting hardly establishes a knowledge of illegality, particularly since, as the recording makes clear, the conversation as a whole turned at many points to "patently innocuous events," Bonds' attorney wrote in a Feb. 4 court filing. "The statements themselves, moreover, are difficult to discern. And they are far more ambiguous than those considered trustworthy in the cases cited by the government."

Hoskins told federal investigators that he made the recording to convince Bonds' father, former major league player Bobby Bonds, that his son was using PEDs.

According to prosecutors, Bonds' father "did not that believe that his son was using steroids" so Hoskins decided to offer him recorded proof. Hoskins turned over the recording to prosecutors after they began investigating Bonds for allegedly lying to the grand jury in December 2003.

Information from The Associated Press was used in this report.


I've always been one of Barry's biggest supporters, and always defended him. In a country where you are now guilty until proven innocent, this is a win for Barry Bonds. One of the greatest players of all time, no doubt.

Thursday, February 10, 2011

Tranform 2011- End of Week 2 Pictures

I've been pretty consistent with lifting and eating clean. I've only did cardio twice in the 2 weeks, will step it up a notch in the coming weeks. Though I've been able to burn fat with just the lifting, easy to do when you've not lifted in 7 months. Kinda like "newb" gains.

My normal routine after this first 4 week period of reintroducing my body to the stress of lifting will look like this.

Day 1- Chest, Shoulders, Tris
Day 2- Legs, and Abs
Day 3-Cardio(running, stretching, maybe some p90x)
Day 4- Back, and Bi's
Day 5- Deadlifts and Abs

This may change throughout the 12 week period, as I like to keep things fresh.

Weighed in this morning right at 170. I think from the pictures my muscles definitely look a little fuller, and I am starting to get some strength back on my lifts. So here are the "end of week 2" pictures.

End of second week.
End of first week.

At 170 I'd estimate my body fat percentage to be around 12 percent, though if you want to take a guess feel free to comment. If I'm right that means I'm roughly 150 pounds of lean body mass, 20 pounds of fat.

End of 12 week goals are to be somewhere between 170 and 175 pounds at 6 to 8 percent body fat. Basically gaining 10 pounds of muscle and losing 5 to 10 pounds of fat.

Monday, February 7, 2011

Weekend was GREAT

Saturday went to the chiropractor, got adjusted and felt awesome all day long. No pain in my back, neck or shoulders. Chased my 2 year old around all day, and woke up the next day soooore from the adjusting.

Weekend Morning Workout

Woke up early and went and busted ass in the gym for 2 hours. I did a total body workout, mostly for the calorie burn as I did it on an empty stomach. So I was weak as fuck, and then quickly went to the Arbys right beside the gym for 10 oz of roast beef. I probably looked like a crazed animal eating that stuff. Just played with and watched movies with my daughter the rest of the day up until the SuperBowl. Luckily my kid fell asleep for the first half of the SuperBowl or I would have been watching "Monsters vs Aliens" or playing with dinosaurs or something. Life changes big time when you have a kid, you go from jerking off to internet porn throughout your 20' fantasizing over The Little Mermaid when you go to bed at night. What can I say, Ariel is hot.

Anyways the napping of the kid wasn't a great idea- she stayed up laaate. Woke up this morning exhausted but my abs are starting to show. I'd say I'm right at 12 percent BF at 170lbs. My initial goals seem so far away but I'm pretty happy with the fast progress I've had, but I still feel very weak in the gym. Got my daughter up, took her to her mommy's and rushed off to work which has been SHIT all day.

Anyways, looking forward to the "End of Week 2 Pics" and I feel like this blog is really helping to keep me motivated. Long recovery and long road ahead to get to where I'd like to be. Of course fitness is a journey not a destination. I hope I never sway off course again.

As always thanks for your support.

Runaway by Kayne West

Let's have a toast for the doucebags!

I would recommend watching the entire short film "Runaway"....Kaynes top of his game right now, forget about what all the haters say.

Friday, February 4, 2011

Let's get this weekend STARTED!

Another hour of work and the weekend officially begins! Can't wait to see my 2 year old daughter, unfortunately I only get her on weekends for now. Long story, but very interesting if not heartbreaking story that I will probably blog about someday. Though it's also an eye opener for young men, you can learn from my mistakes!

Going to try to get some running in this weekend but I also have a chiropractors appointment in the morning, thankfully he's open on Saturdays now and I don't have to miss any work to get "adjusted" which is an amazing feeling if anyone was curious about the chiropractor! Kinda scary at first, the popping and cracking of your spinal column but it's almost like instant relief of your pain. Anyone else had any experience with this?

I woke up this morning and looked as ripped as I have in months so I'm hoping the Week 2 Transformation pictures show that. Anyways though thanks for all of your support, and I hope everyone has a great weekend.

Thursday, February 3, 2011

Tranformation Update Pics- End of first week

Did chest at the gym last night, still feeling very weak but I've noticed my muscles are looking a lot fuller as you will see from the pictures. Diet has not been as clean as I'd like- but I've been a lot more hungry since I've started lifting weights. Muscles are basically saying "feeeeed me"......I'm down 2 pounds from last week. Weight is 172. Unfortunately I took this with my cell phone so the quality isn't quite as good.

End of first week. 2-2-11

Please comment and as always thank you for your support. I hope to keep this running for 12 weeks, so please continue your comments, support and any advice you would like to share. Thanks!!!

Tuesday, February 1, 2011

Busy busy day-Update

Had an extremely busy day today with our client coming for a visit, so sorry for the lack of updates. Keeping this one short and sweet, I was able to lift this evening. Did back and bi's and felt pretty good. Lower back is still a bit sore, and shoulders still tight but I think it will continue to improve. Have a visit with the chiropractor on Saturday morning. Will more than likely take progress pics tomorrow and have them updated on Thursday. So look out for that update.

As always thanks for following, and thanks for your support.

Monday, January 31, 2011

Quick transformation update

This weekend was great! I was able to run 2.5 miles, legs are soooore. First time I've ran that much in YEARS. Been eating very clean, and will be lifting again later. Will update tomorrow with those results. Looking better already as I mentioned before, and I'm down to 171 weight wise. Will get some progress pics up by the end of the week.

As always thanks for your support!

WikiLeaks founder warns of huge leak as last resort

 WASHINGTON (AFP) – WikiLeaks founder Julian Assange on Sunday detailed a plan to release a deluge of secret documents should the whistleblower website be permanently shut down.
In an exclusive interview with CBS News's "60 Minutes," Assange said his group had a "system whereby we distribute encrypted backups of things we have yet to publish."

"There are backups distributed amongst many, many people, 100,000 people, and all we need to do is give them an encrypted key and they will be able to continue on," he said.

 The WikiLeaks founder, who is currently under US criminal investigation over the leaking of hundreds of thousands of secret military reports and diplomatic cables, said the key would only be released as a last resort.

"If a number of people were imprisoned or assassinated, then we would feel that we could not go on, and other people would have to take over our work, and we would release the keys," he said.
In the same interview the 39-year-old Australian denied he was motivated by anti-Americanism or other political agendas, describing his group as "free press activists."
"It's not about saving the whales. It's about giving people the information they need to support whaling or not support whaling," he said.

"That is the raw ingredient that is needed to make a just and civil society. And without that you're just sailing in the dark."

Assange refused to discuss the Swedish sex crimes allegations that have him largely confined to a house in the British countryside on bail pending extradition proceedings, and he refused to discuss future publishing plans.
He chuckled when asked about possible plans to release information on Bank of America, refusing to confirm or deny them.

"We have all these banks squirming, thinking maybe it's them," he said.

"When you see abusive organizations suffer the consequences as a result of their abuse, and you see victims elevated... that's a very pleasurable activity to be involved in."
Assange claimed in an interview with Forbes magazine in late November that a "megaleak" by the website would target a major US bank early this year.

He has previously said that he has a treasure trove of documents on Bank of America, the largest US bank, whose shares tumbled more than three percent on November 30 shortly after the Forbes interview was released.

Source: Yahoo!

Friday, January 28, 2011

Getting the weekend started!

Thanks to all of those who have shown support and commented on my blog posts! I hope each and everyone of you have a awesome weekend. Can't wait to share my progress with you next week, looking forward to the new progress pictures!

Again, have a great weekend!

Day 2- Feeling better already

Last night I setup my membership for a new gym. I lifted for about an hour an half, doing mostly upper body stuff. I felt very weak, and my shoulders are still very tight so I'll have to be very careful in the beginnings. I focused a lot more on form and going slow. So sore today, but I love the soreness. I missed it. Body wise I looked in the mirror this morning and felt I looked a lot better. I was already down 2 pounds from eating clean, and working out yesterday.

I did a lot better on flat bench compared to incline. Due to the shoulders I'd imagine. During my peak, I was flat benching 285 for 5 reps and inclining 245 for 6 reps. I don't max out, the lowest I usually go with reps is 3. So I'll probably never be posting those numbers.

The embarrassing numbers from last night.

Flat Bench

Incline Bench
140- 4 sets of 6. Like I said shoulders still kinda tight. Joints hurt, which was an effect of the pinched nerve between the shoulder blade. Going to look into something for joint pain/functionality. Anyone tried Super Cissus RX?

Flat Bench DB Press
70s - 4 sets of 6

Also did some back work, dips, and weighted ab crunches. I usually don't waste my time doing a lot of ab stuff. I find that weighted crunches/side bends are the best way to develop the midsection. Was going to run this morning, but woke up to 3 inches of snow. If it keeps it up I'll have to do it Rocky 4 style. I actually keep my daughter on weekends( fri, sat, and sun nights- long story for another post)....but maybe I'll get someone to watch her for a few hours this weekend so I can get some work/running in.

Will be posting some new pics up my Friday. If I can lose 5 pounds the first week I'd be happy, if so I'm sure a lot of it would be water weight, and maybe a pound or so of gooey fat. :)

As always, thanks for supporting and following! Comments are always welcome. Thanks!

Thursday, January 27, 2011

It begins- 2011 Transformation Day 1

Today is the first day of my transformation. Last night I took my before pictures and the change was rather embarrassing. Due to my injuries, I've not been able to lift weights and my inactivity in these 7 months caused me to lose 10 to 12 pounds of muscle. I also gained quite a few pounds of fat as you will be able to tell from these photos. I pinched two nerves in my back around the beginning of July(probably deadlifting) but my chiropractor said it had a lot to do with postural strain weakening the spinal column. One nerve was the sciatic nerve, and the other was a nerve in my upper back between my shoulder blades. For a period of around 4 months I walked with a limp, was barely able to get out of bed in the mornings, and was unable to lift my arms above my shoulders. Pinched nerves are no joke especially when you get two of them at the same time. Over the past few months I've loosened up a lot, and the pain has started to go away.

Yes, I have no ass due to pinched scaitic nerve.

As you can tell, a dramatic change from my previous pictures. In my first transformation update. I do not have side and back shots of my peak last year, though I will take 3 photos each week and update my followers on my progress.

Current weight- 174
Will update later with what will probably be embarrassing gym results. For more info on my pre-transformation game-plan visit my initial transformation blog post.

Your support, comments and advice is always welcome. Thanks for following!

Tuesday, January 25, 2011

Nikola Tesla predicted mobile phones in 1909

It turns out that the legendary inventor and electrical engineer Nikola Tesla (1856 to 1943) predicted mobile phones in 1909. In an interview with the New York Times (pictured below), published in Popular Mechanics, Tesla states that "It will soon be possible, for instance, for a business man in New York to dictate instructions and have them appear in type in London or elsewhere. He will be able to call from his desk and talk with any telephone subscriber in the world. It will only be necessary to carry an inexpensive instrument no bigger than a watch, which will enable its bearer to hear anywhere on sea or land for distances of thousands of miles." Read the full Popular Mechanics article from 1909 below.

Click to Enlarge

Source: Tesla

Saturday, January 22, 2011

Testosterone Levels decline over the past 20 years....

"We're a generation of men raised by women. I'm wondering if another woman is really the answer we need."
Masculinity is under attack is America. The rise of feminism has not only make it acceptable for women to be more promiscuous but also ultimately made men more feminine. Queer eye for the straight guy anyone? No offense to feminists but can we get back to letting men be men? Testosterone has declined on average 1 percent per year for the last 20 years, am I the only one who sees the correlation between the rise of feminism and the drop in testosterone? Think about it. How has feminism changed the America? Why are more and more children growing up in broken homes? You take the father out of the scenario and have a young boy only raised by women.... What happens when there's no father figure? Why has there been a sudden boom in divorces over the last 20 or 30 years? Has feminism somehow effected divorce laws? 

Further reading here. Fantastic article,  should be required reading for all men.
.   The Misandry Bubble
If the decline of man continues, is this where we are heading?

Testosterone Levels decline over past two decades

Friday, January 21, 2011

According to Seth Rogan.....

George Lucas says world will end in 2012
Seth Rogen, a comedian and actor, said that he was left speechless by a recent conversation in which George Lucas, the producer of Star Wars and other Hollywood hits, told him of his belief that the world would end in 2012.

Lucas made his claims at a meeting with the actor and Steven Spielberg, the director, to discuss a film project.

Rogen told the Toronto Sun: "George Lucas sits down and seriously proceeds to talk for around 25 minutes about how he thinks the world is going to end in the year 2012, like, for real. He thinks it.

"He's going on about the tectonic plates and all the time Spielberg is, like, rolling his eyes, like, 'My nerdy friend won't shut up, I'm sorry ...'

"I first thought he [Lucas] was joking ... and then I totally realised he was serious and then I started thinking, 'If you're George Lucas and you actually think the world is going to end in a year, there's no way you haven't built a spaceship for yourself ... So I asked him ... 'Can I have a seat on it?'

"He claimed he didn't have a spaceship, but there's no doubt there's a Millennium Falcon in a garage somewhere with a pilot just waiting to go ... It's going to be him and Steven Spielberg and I'll be blown up like the rest of us."

Over 2 Million views in 3 days

My boys can SWIM!

Facebook Man Hating- Long Rant

Anyone else get sick of logging into facebook only to see several different posts of women complaining that men are to blame for all their sadness? This seems to be a daily occurrence for me. Does it not go both ways? In a recent Facebook post a certain girl posted this. Not exactly bashing, but in her own way of course.

Dear gay men;
please stop being so much kinder, funnier, and more attractive than straight men. It's quite depressing.

Love, all the women!
 It had about 10 likes from women, and several comments of men bashing.

I responded with:

Dear women,

Gay guys figured it out a long time ago. Most women, for a lack of a better word... are evil. They hate on each other to win a mans attention. They enable the top men to "play the field" because they are always completing for them. It's the 85 percent of the easy, slutty, selfish, whorish woman population that makes it extremely hard for the 15 percent of actual good women to find a good man. Women claim to want nice men, but are attracted to bad men. They want these bad men, to somehow be good men, and make all the nice guys in their lives their bitches. Women could stop this madness tomorrow if they would refuse to follow their vagina's straight into the arms of douchebags, and live up to their claims of actually wanting the nice guys. I seriously doubt this change will happen because let's face it you're much more superficial then men are. This is why there's so much competition among women. Twice as many women are completing for half as many men. So ladies you've made your beds and you're going to have to lie in it.

Hope it's comfortable.

The response I expected.

Strangely enough I had quite a few  "likes"  from women on that reply- mostly older but more experienced in these matters I would imagine. They see that what I said was mostly true, or at least in a lot of cases. Most women want to be able to hate on men, and blame men for all their problems in relationships. It certainly goes both ways, but women seem to enable bad behavior from men and have made it acceptable for men to play the field because they complete for the same ones while hating on each other. "Why is he with her, I don't understand he can do so much better" "He should be with me, I'm much better than she is"...I hear this ALL the time from women. Women hating on other women, it's clear as day. Men usually have the motto "There's plenty of fish in the sea" rarely see a man going for another man's woman unless she's given him a reason, and he believes he can either have no strings attached sex or save her from her dreadful relationship(which most times then not it is just lies to give the woman excuse to cheat). Although far more women try to steal guys that are already attached. As for the relationship problems that women complain about- they take work from both parties. Women have been programmed to believe love is like a fairly tale. They get into a relationship and see that it actually takes work in most cases. "Oh he's not paying attention to me now, why doesn't this feel like when we first met?" Because you were BOTH making an effort then to get to know each other and prove your worth, the freshness of the situation was exciting but now both of you are know each other very well and the honeymoon is over. Happens in practically every relationship. 

Women are more times then not are always the first one to want into relationships, and the first ones to want out when something goes wrong.  It goes back to that fairly tale that believe their entitled to. And these days they get all this attention because of facebook and social media...just enabling guys to play the field even more and for women to overvalue their looks because ignorant guys are constantly white knighting them leaving them generic picture comments that they leave tons of other girls. Is it wrong for these guys to be nice? Not really. These are usually not the ones girls are perusing anyways. Ladies some advice- the older a woman gets the sooner she realizes that the most seductive men, don't make for the best partners because of that competition. This is why your moms and grandmas are always recommending guys that you probably don't find very attractive, these are men with long term relationship/provider potential. They clearly see that, because they have experienced all of this in the past themselves.

Scream 4 Trailer 2 (2011) HD -Updated

Thursday, January 20, 2011

Times- They are a changing!

Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.  -- Bruce Lee

To me personally this is an amazing quote. I've had several jobs where I had to adapt, change, mold myself into what I needed to be to succeed. Research and adapt has always been my motto- and I have a feeling that this is what we will all need to do in the future as technology changes the world around us. Here is a video that everyone needs to see to enlighten us on how quickly, and rapidly things are beginning to change. What will our jobs be like 20 years from now?

Wednesday, January 19, 2011

Scream 4 Trailer- New

Ann Hathaway is Catwoman, Tom Hardy is Bane

Warner Bros. issued a press release just moments ago.
BURBANK, CA, January 19, 2011 – Warner Bros. Pictures announced today that Anne Hathaway has been cast as Selina Kyle in Christopher Nolan’s “The Dark Knight Rises.” She will be starring alongside Christian Bale, who returns in the title role of Bruce Wayne/Batman.
Christopher Nolan stated, “I am thrilled to have the opportunity to work with Anne Hathaway, who will be a fantastic addition to our ensemble as we complete our story.”
In addition, Tom Hardy has been set to play Bane. Nolan said, “I am delighted to be working with Tom again and excited to watch him bring to life our new interpretation of one of Batman’s most formidable enemies.”
Nolan will direct the film from a screenplay he wrote with Jonathan Nolan, from a story by Christopher Nolan and David S. Goyer. Nolan will also produce the film with his longtime producing partner, Emma Thomas, and Charles Roven.
“The Dark Knight Rises” is slated for release on July 20, 2012. The film will be distributed worldwide by Warner Bros. Pictures, a Warner Bros. Entertainment Company.


Look again at that dot.....

I've always loved this photo.

Monday, January 17, 2011

In the coming weeks ahead- 2011 Transformation

Starting a transformation blog here. Going to start sometime around the start of February. Will take before pics, and update with new pics, weight, progress, etc every week. Last year a ton of progress was made as I got to 180 pounds and was at around 10 percent body fat. Picture below.

I've been injured and on the shelf now since July. Two pinched nerves, one in upper back, and one in the lower back(sciatic nerve). So in the beginning I will have to take it easy, and focus on cardio, stretching and form. I've lost around 15 pounds, so get ready for some dramatic changes with the before pics when I reveal them. I have a feeling though due to muscle memory I will get  muscle back quickly once I begin.

I'm going to go on a 12 week plan.
First 4 weeks is getting back into the groove of things, testing my body. I will also try to focus on fat loss during these weeks. I plan on doing 3 mile morning runs on an empty stomach. And light lifting in the evenings after work.

The middle 6 weeks I plan on hitting the weights harder if I feel as though my body is ready, and limiting cardio to only 3 sessions per week. This stage I will eat clean, but over maintenance calories slightly. As I gain weight, I will increase calories 200 per day each week.

Last 2 weeks see cardio in the AM and heavy lifting in the PM, and a clean diet all combined to hopefully get me to where I want to be. Goal will be to be 172 to 175 pounds at 6 percent body fat. This would be an improvement over my peak from last year before injury. If we assume I was 180 pounds at 10 percent body fat at my peak then I was 162 pounds of LBM. At 6 percent and 175 I would be 164.5 LBM. It would be an astounding recovery plus improvement in 3 short months. If I can achieve this goals by the start of May, then this would set me up for another transformation blog in the Summer months of lean muscle gain. Ultimate goal would be 185 at 6 percent body fat by the end of the the end of August.

Please follow this and feel free to comment.