Reverse Diet Week 2
7/13 – 184.8 -Push – 2500 calories – 3300 – Bench 210 x 6
7/14 – 184.8 – Pull – 2500 calories – 2900 – Pullups BW + 40 lbs
7/15 – 184.8 – Legs – 2500 calories – 3000 calories – Trab-bar – 280x5reps
7/16 – 184.6lbs – Push – 2500 calories – 3000 calories – DB Shoulder Press – 65×3 reps (DB)
7/17 – 185.3 lbs – Cardio – 2500 calories – 3200 calories – 1 hour and 15 minutes of incline walking
7/18 – 183.8lbs – Pull – 3000 calories -3100 calories – Pullups + BW for 5 reps
7/19 – 184lbs – Legs – 3200 calories – 3300 calories – Squats – 245 lbs for 3 reps
Here is a more detailed progression of my workouts and weight. Each day starts with a I weighed that morning, the workout that I did, how many calories I ate, how many calories the fit bit had me burning and my weight progression on main exercises. Very easy to keep track of it this way.
On bench I was able to do 210×6 on the barbell bench. This is the most I’ve done in awhile. Luckily I was in a local gym so I was able to get someone to spot me on the exercise and I only got a little help on the last rep. Pullups have been feeling good and I use that as my main move on pull days when I’m working out at my work gym. Pullups are basically the “upperbody squat” meaning it works a ton of muscle and burns a lot of energy to complete. My pullups are pretty strict from and I usually go almost all the way down and lift my chest to the bar vs my chin. I feel these the best, especially with weight added.
For my Push days I have one day where I will do barbell bench press and one day where I will focus on dumbbell shoulder press. I’m trying to increase strength on both exercises and I usually dont have enough energy to do both in the same workout.
As for squats this week, they felt pretty heavy. I did these in a commercial gym, but the bar and weights just felt heavier than normal. Still managed to get 3 reps, but was hoping for 5. I’ll stick with that weight next time I do squats and aim to get 5 reps this time.
Still really enjoying this layout. The only thing I’m not a huge fan of is sometimes on Push day my shoulders just have no energy left after bench pressing and I have to lift much lighter weights afterward to compensate. This doesnt happen every workout, but when it does I feel like shoulders basically just get screwed over. I’ve compensated for this by doing shoulders at the beginning of one workout and doing chest at the beginning of the other. The real reason I like this split though is because the way its structured you could lift every single day without burning out. It uses muscles that work together, so when push muscles are sore, the next day your hitting the complete opposite side of the body with pull muscles, followed by legs and abs. It also works well if you end up missing a day, because since your not on a daily schedule (meaning Monday is always chest day) then you just take the day off and resume the workout the next day.
As you can see nutrition was around 2500 calories for the weekdays and right around 3000 on the weekends, which averages about 2600 calories a week. I plan to bump up my calories to around 2700 this week. As for macros my Carbs/Proteins/Fat have been around 250/210/72. My fat and protein have been higher recently than in the past, but when I just eat naturally I tend to lean on those foods more often. I find it easier to get in enough calories by adding in more fat and protein. Dont get me wrong still eating my fair share of carbs, but I dont feel the need to hit double my body weight in carbs when I’d rather just eat large portions of protein and fat.
My meal plan is actually getting very consistent and below is what I eat almost everyday, except maybe for the weekends:
- Coffee with half and half and splenda
- Meal 1 – 2 scoops of Elite XT protein powder, frozen berries, banana, 1 tbs of peanut butter (JIF Creamy), 1/2 Quest Bar
- Meal 2 – 6oz of lean red meat and chicken, broccoli or onions, 3 slices of butter bread (Natures Own) and Firehook Sweet Potato crackers, a cheese wedge and Parmesan cheese, 1 hard-boiled egg
- Meal 3 – Pure protein bar or supreme bar (50g) and an apple
- Meal 4 – 6oz of meat, veggie, 1-2 whole eggs and some type of starch (usually rice) – (I may also add in crackers or butter bread to increase my carb totals if need be)
- Meal 5 – Finish quest bar and sometimes i’ll break up small pieces and mix it in almond milk
Nothing special, but its very easy to stick to and the food tastes really good. Not all very healthy sources, but most of the diet is composed of whole foods. I’ve also really been enjoying Supreme Protein bars. It has a decent amount of fat and limited amounts of protein (15 grams), but taste incredible. Throwing in a couple of protein bars each day has also helped me reach my desired number of calories, because sometimes doing this with all whole foods is very difficult without stuffing yourself full. Also I’m never really hungry on this plan probably because each meal is very balanced and I eat regularly, so my blood sugar stays where it should at all times.
Also here are some pics of my new place: