Morning Weight – 182 lbs
- SU- OFF
- M- FULL BODY
- T- 45 mins of Cardio
- W- Full Body
- R- 60 Mins of Cardio (incline walk)
- F – Full Body
- Sa- Off
I learned something about myself this week. I literally can’t lift 3 days a week and be satisfied. The science behind full body workouts are very interesting, but it limits you to 3 days a week and it honestly just isnt my style. I work in a gym and love lifting so much, I want to lift at least 4 days out of the 5 days I’m at my gym. I much prefer lifting M-F while at work in my gym and taking the weekend off. So I’m going back to my favorite split setup of 5 days a week and doing a Push/Pull/Legs/Push/Pull.
I’m still changing up from the BRO split, which I did enjoy, but I want to start hitting muscles more frequently again. I basically do 1 main strength exercise for 5×5, 2-3 exercises for size for 3 sets of 8×10 reps and do some light arms to finish at 3-4 x12. Here is an example of one of my push workouts:
- Day 1 – Push
- 5×5 Bench Press
- 3×8-10 DB Shoulder Press
- 3×8-10 INC DB Press
- 3xAMAP – Dips
- Rope Extension 3×12
- Lateral Raise 3×12
This is the way I like to train, so its what I’m going to do. I basically split the volume between the two push days. So instead of doing 4 exercises for chest once a week, like in the bro split, I do two exercises on each day to hit the muscles more frequently. As long as your program your split intelligently and don’t do too much volume on both days, it may be better for strength and size gains.
I’m averaging out my calories instead of cycling them. Since I’m lifting more often I don’t have any low days and more or less just have moderate days.
Current nutrition: 2100 calories 210 carbs; 160 protein; 60 fat. I have also increase fat intake a bit from 40 grams and lowered my carbs a little bit. A little bit more balanced this way. As long as I hit between 2000-2300 calories though I dont worry too much. This intake allows me to burn fat each day, while also eating enough calories and protein to support muscle gains. This intake for me is only a 15% deficit, but the way I’m lifting I dont want to go any lower.
I’m still doing biorhythm principals of moving breakfast back a little and eating a lower carb breakfast and eating more of my carbs after lifting and at dinner. Really like this meal distribution and its simple and easy to follow. The energy is much better than it was before.
Learned some very interesting science on Leucine this week. Leucine is an essential amino acid and is the main driver behind protein synthesis. Its also critically important for preserving muscle while burning fat and has benefits for glucose control. Whats interesting about Leucine is that adding in a bunch of excess protein WITHOUT leucine didn’t seem to augment protein synthesis any further. An example would be to use 50 grams of vegetable protein (that has barely any leucine) vs 15 grams of protein with around 2.5-3 grams of leucine. The 15 grams of protein with leucine would stimulate more protein synthesis than the veggie protein. Pretty interesting research. A good recommendation for this would be to consume at least 30 grams of protein with at least 2.5 grams of leucine at each meal for 4 meals a day. This would ensure enough dietary protein was consumed with enough leucine to work its magic. You still need to make sure to get in at least 120 grams of protein though, but it does seem that as long as leucine is sufficient then excess protein is not really necessary. Whey protein is superior to all other forms of protein in regards to leucine content. Only 20 grams of whey might be needed to obtain 2.5 grams of leucine, where 30-40 grams of animal protein might be needed to achieve the same amount. This must be kept in mind. A good way to do would be to augment the diet with at least two whey protein shakes a day in between whole food meals with adequate protein.
Another interesting thing I learned is cutting calories 15% or more under you maintenance in an effort to lose weight can negatively effect hormone levels, especially testosterone. This seems to be true no matter what your macros are at. When T-levels get affected your muscle building efforts are hindered significantly as well as your energy and sex drive. Although I feel this is true more so for leaner individuals and not obese people.