Kyle's 12 Weeks to a Lean, Mean Fighting Machine

[Doug Szolek]

Kyle,
try emphasizing a "hip fold" even more than the knee dip in the swings, I think you'll enjoy the affect. Let me know what you think and how it works,

[Scott Sonnon]

Kyle, you can do Warrior Wellness as many times as you wish as long as you keep the reps low and work smoothly and slowly. You can make the motions as large as possible.

[KAS]

Week 1 Day 5

The residual muscle soreness is all but gone!

My morning BWE Ratchet Circuit went well but I found myslef loosing form after my 5-6-7 rotation and actually jammed up my right index finger during a quad hop so I decided to throw in the towel. Still a very good workout and I feel like I'll have legs of solid steel after these 12 weeks! It's worth noting that my right knee popped through every FF Squat and my shoulders popped through every Quad Hop, but nothing hurt.

The swings went well also. I tried Coach Szolek's suggestion and it made my back feel better and added an extra burn to the quads. Thanks Coach S! The extra emphasis on form, going slower and using the hip fold really made me burn and my heart pound so I still pooped out at 15 sets of 5.

When I become a little more comfortable with the material on CST, and my routine I will start using RT and RPE. As of now I don't feel that I know enough about the science or myslef to really be acurrate with those statistics.

-Kyle

Kas,

Looks like you're doing good on the mean part of your workout with Coach's help - how's the lean part going? Looks like alot of kidney beans and cracker's for leaness. If it's working, cool, if not, maybe try 1 protein shake a day, the kind with no carbs, and make a small salad with a few kidney's and a sliced tomato instead. I don't see weights or BF% so it's hard to tell.

Bill

[KAS]

Hi Bill,

Thanks for the observation! I am 6'3" and 186lbs. 24 years old so if anything I think I will need to put on a few pounds eventually? What I do have is a little extra pudge on the belly and I am a bit lacking in muscle definition. From a performance perspective I figure swaping some of my belly fat (I don't have fat anywhere else on my body) for some muscle would do me good

How does that translate to diet? I have been shooting for 2000 some odd calories a day. But knowing that I want to build lean, dense muscle, should I add calories to support that? At the same time I'd like to trim away the little belly fat that I have so should I reduce to say 1700 for a while?

In any case eating crackers and bread on my sandwhiches is something I want to cut out of my diet because basic fruti, vegg and meat seems to do much better for me.

I started a daily nutrition log in the form that Coach Szolek started so check that out for my continuing diet progress =)

Thanks again for the feedback!

-Kyle