Good day, Shredders! Or should I say, Guten Tag!
It was quite a busy day for me. After hearing mass in the morning, I drove about 46km to a little town east of Adelaide called Hahndorf, in an area called Adelaide Hills. It happens to be the oldest German-settled town in Australia, and still retains many of its original buildings, many of which have been converted into shops and cafes for the tourists who flock there.
It was a nice day out for many people, but I found the place a bit too touristy. Unfortunately, the weather up in the hills was chilly and cloudy, whereas down in the city (and near the coast where I stay), it was sunny and hot, so I didn’t bring my sweater! I also couldn’t find a nice place to get my picture taken, so a group of sheep serves as my avatar for now, until such time I can visit the place again.
Upon returning, I decided upon my goals for mission 2. I aim to:
- Relearn proper form and gain strength on the big compound lifts (squat, deadlift, bench press, power clean, and pullup)
- By focusing on strength, I also aim to gain at least 3 kg of lean muscle
- Keep my bodyfat controlled, at or below 8%
I will be starting by using the Stronglifts 5X5 Strength Program, where the primary aim is to gain strength on the big lifts using increasing resistance on each workout, using a 5 sets of 5 reps protocol on each exercise. On the nutrition side, I will be following Tom Venuto’s Burn The Fat, Feed The Muscle plan, using a caloric intake 10% above my maintenance level. It will be my first time to focus on gaining muscle, so if I follow Tom’s recommendation of targetting half a pound (about 0.25kg) of lean muscle gain a week, then 12 weeks should give me about 3 kg of lean muscle. Of course, I will be adjusting my training and nutrition according to the results I get.
I’m still working out the details, but I’ll be starting the mission tomorrow! I’ll also post my starting stats on tomorrow’s post.
Eat clean, train hard, and expect success!