Phase 1: Powerlifting: 182 lbs

Goal: To see how strong I could get. 2 years of heavy lifting
Body Fat Ratio: 24%*
Exercise: 3x per week, 1-1/2 hrs
Weights: As heavy as I could lift, no more than 6 reps/set
Bench: 315 lbs; Squats: 505 lbs
Cardio: none
Nutrition: no limits
Goal reached
New goal: To drop as much weight and body fat as possible and maintain athletic build

Phase 2: Runner: 152 lbs (Goal achieved in 6 months)

Body Fat Ratio: 8%*
Exercise: 5x per week
Weights: 1 hr: 12-15 reps/set
Bench: 185 lbs; Squats: 315 lbs
Cardio 5x per week: 1 mile run, 10 laps in pool
Nutrition: Whey protein drink every 2 hrs
Goal reached
New goal: To increase strength and pack on muscle with
minimum body fat increase

Phase 3: Athletic: 172 lbs (Goal reached after 3 months)

Body Fat Ratio: 12%*
Exercise: 5x per week, 1-1/2 hrs:
Weights: 12 reps/set
Bench: 270 lbs; Squats: 405 lbs
Cardio 5x per week: :30 min treadmill
Nutrition: Whey protein drink every 2 hrs, evening meal with ice cream
Goal reached
New goal: Maintain strength, add muscle with minimum body fat increase

Phase 4: Power Athletic: 182 lbs (Goal reached after 3 months)

Body Fat: 12%*
Exercise: 5x per week
Weights: 1-1/2 hrs, 10-12 reps/set
Bench: 270 lbs; Squats: 450 lbs
Cardio: None
Nutrition: Whey protein drink every 1-1/2 hours, evening meal
New goal: To gain as much muscle as possible in 3 months while dropping fat %

Phase 5: Bodysculpting/building: ___ lbs

Body Fat: ____%*
Exercise: 6x per week
Weights: 2 hrs: 10-12 reps/set
Bench: ____lbs Squats: ____lbs
4x week weights
2x Plyometrics
Nutrition: Whey protein drink every hour, evening meal