Testing results and intro to BEAST MODE

In Friday's post I mentioned that I was doing some beseline testing over the last week. My program for the next couple months is focused on improving each of these numbers, so I will post my result from last week followed by my goal for the retesting period 10 weeks from now.

Squat (10" box): 335 / 380
Military press: 180 / 200
Dead lift: 485 / 500
Clean: 235 / 275
Bench press: 275 / 300
Weighted chinup: 169 BW + 100 = 269 / 300

SEAL fitness test: This test has prescribed rest periods so the individual tests became more difficult as I tired. I won't be working to improve these numbers specifically but this tests my overall fitness level, which should improve with training. The actual BUD/S test has a 500yd swim, but since I don't have access to a pool I replaced it with a 2k row.

2k row: 7:20 / 7:00
10 min rest
2 min pushups: 94 / 104
2 min rest
2 min situps: 89 / 100
2 min rest
Max strict pullups: 14 / 20
10 min rest
1.5 mile run: 10:55 / 9:45

My training will consist of 3 high-intensity "cardio" workouts (Tu/Th/Sat mornings) and 4 "weights" (M/Tu/Th/F afternoons) workouts per week for 4 weeks. I will de-load for a week and then resume the same schedule for 4 more weeks. After another de-load week, I'll do the tests again. My plan for the diet, at least for the first 4 weeks, is an unmeasured "Paleo"-style diet, which disallows grains, dairy, and legumes (including peanut butter!).  I intend to focus on high protein/carbs and lower fat on "weights" days (lean meats/potatoes and fruits), and high protein/fat with limited carbs on the 3 other days (fatty meats, eggs, non-starchy veggies). I'll eat until I'm satisfied - no more, no less. I'll be posting my workouts and food consumption daily, so you'll get a better feel for what I'm trying to do as the weeks progress.

I will continue fasting at least 16 hours a day, with an eating window between 2:30PM-10:30PM. To prevent muscle-wasting during this period of high-volume training, I will use a branched-chain amino acid supplement during my fasting periods (http://www.musclefeast.com/). Other than that, I'll only be taking a multi-vitamin, fish oil capsules, and a vitamin D supplement with my dinner.

With all that said, I'm going to crush bad food all day today :) Stay tuned for pics!