Future plans and shit

Well, as i said, i won't be training seriously or even thinking of dieting until October 4th. The only difference is that this year, i have a plan for the whole year and i'm gonna stick with it... why? cuz i have no contests i have my eyes set on or any other shit to get in the way (hopefully). So, i will write up (briefly) the plan i'm going to follow... if you have any input, questions, or ways you'd think you can help, please put it in the comments section.

week 1-3
the diet will be 6 meals per day. each meal will be 50-55 grams of protein and 15-20 grams of fat. there will be no carb intake other than negligable vegetables and psyllium husk (fybogel).
that comes to a total of around 2200 cals (300 grams of protein, 110 grams of fat).
my cheat day will basically be protein and fat (steaks, burgers with no buns, fried chicken... etc) and the only meal that will have carbs in it is the last meal of the day (300-400 grams of carbs).

week 4
fat will be kept to a minimum, and replaced with 50 grams of carbs.

this diet will be cycled 3 times, and each cycle will have an extra meal. so in week 5-8 i will be getting 350 grams of protein per day, and weeks 9-12 i will get 400 grams of protein per day.

Training

I will not change my training for the whole year. it will be DC training with a twist. If you don't know what DC training is, read up on it to know exactly how it's done... these are the changes i have made to the 3 day split:

1- all body parts will have a widowmaker
2- there are only 2 exercise rotations due to availability of equipment

here are the exercise i will rotate

Chest
smith incline press, smith decline press
machine flies for widowmaker

Shoulders:
behind the neck presses, upright rows (wide grip)
side lateral dumbbell raises for widowmaker

Triceps:
close grip benchpress, reverse grip benchpress
behind the neck dumbbell extensions for widowmaker

Back thickness:
barbell rows, deadlifts
no widowmaker

Back width:
pull ups, chin ups

Biceps:
barbell curls, preacher curls
incline dumbbell curls for widowmaker

Quads:
squats, leg press
front squat for widowmaker

Hams:
stiff legged deadlifts, leg curl
no widowmaker

Calves:
standing calf raises, seated calf raises
no widowmaker

Here's how i will split them:
Saturday: chest, delts, triceps
Monday: back thickness, back width, biceps
Wednesday: legs
calves and abs will be performed every workout

4 warm up sets on the first exercise of that day, then an all out set on all the exercises (yes, just one set)

On most safe exercises (chest, delts, triceps, biceps, back width) the all out working set is as follows: 9-11 reps, 15 deep breaths, 2-4 reps, 15 deep breaths, 1-2 reps and i'm done.
the range will depend on where i fail in the exercise
rest of the exercises will be done at 8-12 straight reps with the rest/pause thing.

after training each muscle, i will do the extreme stretches DC explains on almost all of his articles and posts. I have tried them before... they are as painful as fuck, and i don't know if i can do them for 60 seconds, but i'll try.

The whole aim here is progression. more reps to failure, or more poundage. I will have my log book with me and post it every month.

The first 4 weeks will be no cardio weeks. just training and diet.
weeks 5-8 i will add 50 minutes of low intensity cardio in the morning 6 days per week.
weeks 9-12 i will add fat burners and will up the intensity on the morning cardio.

The aim of the first 12 weeks is to lose all the fat on my body without losing muscle. If i am not shredded at the end of the 12 weeks, well, i guess i'm gonna have to add another 4 weeks of cutting.

After reaching my goal, i will add 100 grams of protein to my daily intake, and take it up to 500 grams per day. after reaching another plateau, i will exchange the 15 grams of fat before, during, and after training with 60 grams of carbs.

I will post pictures every 4 weeks, starting October 4th.

wish me luck