Rolling Along (JE – 119)

Average Weight – 187 at highest and 182 at lowest

IMG_3424IMG_3299 IMG_3302

Workout

  • Monday – Chest
  • Tuesday – Back
  • Wednesday – Legs
  • Thursday – Shoulders and Abs
  • Friday – Arms
  • Weekend – Off (no exercise, besides walking)

Third week of the bro split this week. I was able to bust two PR’s on dips and chinups. Dips I was able to get 65lbs x 6 reps and and chinups 20lbs added to my weight of (185) for a total of 205 lbs. Also my arms workout was awesome this week.

Found a rep scheme that seems to effective at achieving all the pillars of muscle growth: (for each muscle group)

First exercise is 4 x 6 reps (focusing on strength and mechanical tension to target fast twitch muscle fibers)

Next two exercises 3 x 8 reps (focusing on tension and cellular swelling (AKA the pump))

Last exercise is 3 x 12-15 reps (metabolic stress, lactic acid, burning sensation)

All of these rep ranges attain muscle growth in different ways, so only training in one rep range exclusively means that you are greatly missing out on the range of benefits all these ranges offer.

Nutrition

Lean meat and rice with veggies

Lean meat and rice with veggies

Egg Whites and Potatos

Egg Whites and Potatos

Lean Meat, brown rice, small sweet potato, baked beans with broccoli

Lean Meat, brown rice, small sweet potato, baked beans with broccoli

Mongolian Grill (love this place)

Mongolian Grill (love this place)

Calories 2200; Carbs 220g; Protein; 180g; Fat 50 grams (Roughly)

I may try to do some carb cycling this week. Its pretty easy for the most part, but I want to emphasize certain muscles (Chest and Back) so I plan on doing a high carb day with 300+ carbs,  On Legs and Arms day I’ll eat what I usually eat with around 200g carbs and on Shoulders and Cardio day, I’ll eat around 100 grams of carbs. Shoulders day doesn’t really burn too many calories, thats why I picked that for a low day. Just a trail period with this, mainly cause I like the idea of going high carb certain days just to upregualte metabolism and prevent stagnation. The low days also serve a good purpose for getting rid of excess bloat and some days when my appetite is lacking, I dont feel like I need to stuff myself to get in the calories.

As for nutrition research this week, it appears that 30-40 grams of protein per meal is necessary to turn on the anabolic response and build muscle. Pretty interesting considering eating less didn’t turn on the anabolic response and eating way more than amount didn’t further promote additional gains. So basically, it make sense to divide your total daily target for protein into however many meals it takes you to hit that sweet spot. Since I’m 185lbs 185/5 = 36 grams of protein per meal. So 5 protein feedings a day and protein shakes make this much easier. But again as long as your not eating under 30 grams per meal and not eating once a day with all of your protein for the day then it likely doesnt matter too much.

Journal

No training this weekend, because I went to visit Adam Saldana one of my friends from high school that I hadn’t seen in awhile. He’s still at Longwood, so it was nice going somewhere different from VT for a change. Only problem is I got about 2 hours of sleep in the last 48 hours, so my energy levels today are not that great. But the weekend was so fun it doesn’t matter too much.

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