NOTE: As an addendum to my progress post, I am still keeping a running tally of changes I make to my training, diet, and supplementation in order to trace back the effects further down the road. This post will be updated periodically to reflect that.

Exercise

• Beginning: 5×5 From Bodybuilding.com
• 6/1/10: Added recumbent biking, ~40 miles per week
• 7/1/10: Custom 3×8 (based on Bodybuilding.com 5×5)
• 8/1/10: Madcow’s 5×5 Intermediate, dropped cardio back to ~12 miles per week
  9/1/10: Dropped cardio to ~10 miles per week
• 10/1/10: Stopped cardio entirely
• 12/1/10: Resumed cardio, ~20 miles per week
• 1/1/11: Began doing 15 minutes of warmup biking PWO, total up to ~26 miles per week
• 2/1/11: Dropped PWO biking and play drums PWO instead. Overall biking drops to ~22 miles per week while drumming increases to ~3 hours per week. Drumming caloric burn ~8 per minute (1440 per week)
• 4/1/1: Cut biking out entirely, still drum ~3 hours per week
• 4/1/11: Custom Reverse Pyramid Training program (based on Leangains/Madcow’s 5×5)
• 5/4/11: Back to Madcow’s, adding chins and pull-ups
• 5/12/11: Added dips on Friday
• 5/23/11: Added calf raises, split off assistance work to Tuesday/Thursday workouts
• 6/4/11: Added cardio back in, Biking 30 mins per day on Sat/Sun (10-12 miles/week)
• 6/17/11: Increased cardio (biking) to 1 hour per day on Sat/Sun (20-25 miles/week)
• 7/20/11: Vacation till 8/4. No exercise.
• 8/8/11: Restart Madcow’s 5×5, dropping dips, curls and triceps extensions. Also dropped biking
  (still drumming ~3 hours per week).
• 9/19/11: Switched to APRE protocol based on big compound lifts. 2 “light” days, 2 heavy days,
  and 1 “beach” day.
• 10/14/11: Switched APRE to 1 work set per exercise instead of 2, roughly halving volume during
  cutting periods.
• 10/31/11: APRE back to 2 work sets until 11/14
• 11/14/11: APRE back to 1 work set.
• 11/26/11: Out of town for 1 week, no exercise.
• 12/3/11: Back to APRE with 1 work set.
• 12/20/11: Modified warm-up for APRE to be more in line with Dave Tate’s suggested warm-up
  (more sets, less reps, more weight jumps)
• 1/9/12: Back to two work sets on APRE due to feeling better (sleep issues better taken care of)
• 1/28/12: Off to Pensacola. Tore left trap in airport. No lifting for 2 weeks, and then only lower body lifting after that.
• 3/10/12: Off to San Diego for work. No lifting.
• 3/18/12: Only lower body, trap still sore.
• 3/24/12: Off to San Diego for work. No lifting.
• 4/8/12: Back from San Diego. APRE still, working upper body with low weights as much as possible. Began focusing on explosive warmups and added in 2 lower weight backoff sets on volume days. Also cut out heavy Olympic squats on Thursdays to allow better recovery.
• 4/16/12: Started switching out different variations of deads on Thursday, and adding an extra set of paused reps in squat.

Diet

• Beginning: Eat whatever I want, whenever I want.
• 4/1/10: Focused on eating massive amounts of food. Average net calorie intake (minus cardio estimates): 4057/day. Average protein intake: ~250g/day
• 5/1/10: Began trimming down quantities due to weight gain. Began substituting custom protein shakes instead of meals. Average calorie intake (minus cardio estimates): 3317/day. Average protein intake: ~200g/day
• 6/1/10: Focused on getting more protein. Consumed more shakes (typically breakfast and supper were both shakes), more protein in shakes. Average calorie intake (minus cardio estimates): 3108/day. Average protein intake: ~250g/day
• 7/1/10: Reduced real food quantity. Average calorie intake (minus cardio estimates): 2650/day. Average protein intake: ~250g/day
• 9/1/10: Quit eating out for lunch, more strict focus on actual quantity and less estimation.
• 10/1/10: Came off diet, ate more real food. Average calorie intake (minus cardio estimates): 3084/day. Average protein intake: ~250g/day
• 11/1/10: Began CKD. Average calorie intake (minus cardio estimates): 3400/day. Average protein intake: ~250g/day. Average carb intake: ~20/day
• 1/1/11: CKD not working, got very OCD about weighing/measuring food and ensuring minimal/no carbs in daily foods.
• 2/1/11: Came off CKD as it was completely failing without caloric restriction. Got Bodymedia FIT and began caloric restriction based on expenditure data. Average calorie intake (total): 3474/day. Average calorie deficit (Bodymedia data): 805/day. Average protein intake: ~250g/day
• 3/1/11: Increased protein intake. Average calorie intake (total): 3454/day. Average calorie deficit (Bodymedia data): 875/day. Average protein intake: ~280g/day
• 4/1/11: Began Leangains-style IF dieting.
• 4/17/11: Increased caloric intake by 750 cals/day due to extreme weight loss in the previous two weeks.
• 4/25/11: Dropped intake back down to 2700/day
• 5/1/11: Added 4 tbsp of wheat bran to evening shake
• 5/9/11: Dropped intake back down to 2500/day
• 6/21/11: Added 1 scoop of Amazing Grass Green Superfood to evening shake
• 7/20/11: Vacation till 8/4. Free eating, averaged 4900 cals/day
• 8/4/11: Back on diet, intake back to 2500/day
• 9/1/11: Stopped taking the Amazing Grass (not beneficial) and replaced with 2 tbsp of Nestle Quik powder (still not beneficial, but for 60 calories, really tastes good).
• 10/1/11: Replaced Nestle with three scoops of Cocoa (same calorie content)
• 10/19/11: Upped Omega-3 liquid in shake to 3 Tbps per shake. Replaced Cocoa with PB2 for 5 grams of protein in same calorie content.
• 10/24/11: Modified diet to be more Leangains style. 3200 cals on heavy days (M and F), 2000 cals on light days (T and Th), 1500 cals on off days. On Sat/Sun, cals are actually 2000-2500, but offset to 1500 by increased activity (NEAT and drumming).
• 10/29/11: Began 2 week diet break. Back to maintenance levels on LG protocol (4000 on heavy, 3000 on light, 2300 on off days).
• 11/12/11: Back to diet, 3200 cals on heavy days (M and F), 2000 cals on light days (T and Th), 1500 cals on off days.
• 11/26/11: Out of town for 1 week, off diet and simply trying to get adequate protein. Average Cals 5140 per day.
• 12/3/11: Back on diet, standard LG protocol.
• 1/5/12: Added iodine (150 mcg) to evening shake
• 1/28/12: Off to Pensacola. Intentional bulk for 1 month. Average Calories: 4390/Day. Average Protein: 274g/Day.
• 2/25/12: Back from Pensacola. Back on LG diet. 3200 cals on heavy days (M and F), 2000 cals on light days (T and Th), 1500 cals on off days.
• 3/10/12: Off to San Diego for work. Off diet for 1 week. Average Calories: 2270/Day. Average Protein: 245g/Day.
• 3/18/12: Back from San Diego. Back on LG diet. 3000 cals on heavy days (M and F), 1800 cals on light days (T and Th), 1500 cals on off days.
• 3/24/12: Off to San Diego for work. Off diet for 2 weeks. Average Calories: 3437/Day. Average Protein: 201g/Day.
• 4/8/12: Back from San Diego. Back on LG diet. 3000 cals on heavy days (M and F), 1800 cals on light days (T and Th), 1500 cals on off days.
• 4/12/12: Added Greens+ Powder (1 tbsp) to evening shake. 
• 4/20/12: Began sipping Xtend BCAA’s (1 scoop per 16.9 oz water bottle) all day instead of diet coke. Intake 12-14 scoops/day. Water intake increases from ~0 to ~235 oz per day.

Supplementation

• Beginning: Multi-vitamin and Calcium supplement
• 2/1/10: Whey protein
• 5/1/10: Fish Oil
• 8/1/10: Testim (Test levels increased from 230 to 400)
• 9/1/10: Increased Testim dose (Test levels increased from 400 to 550)
• 10/1/10: Creatine
• 11/1/10: Switched to Testopel, 9 pellets (Test levels drop to a high around 500 and a low of 220)
• 1/1/11: Testopel increased to 11 pellets (Test levels increased to a high of 650, low increases to 300)
• 2/1/11: EC stack
• 3/1/11: Added Casein protein, L-Tyrosine
• 4/28/11: Testopel increased to 12 pellets (Test levels increased to a high of 850, low increases to 444)
• 6/1/11: Began using Myofusion instead of Whey/Casien
• 7/1/11: Switched back to ON Whey/Casien combo
• 8/23/11: Switched to IM Testosterone Cypionate, 100 mg/week (Test level increased to a high of 1140)
• 10/25/11: Cut out morning protein shake and switched to BCAA’s
• 4/17/12: Switched to Subcutaneous Testosterone injections, 10 mg/day.
• 4/18/12: Quit taking Centrum in the evening and instead began taking a packet of Animal Pak.
• 4/24/12: Started taking 4 Fenugreek Seed Extract pills per evening