Training and Weight Log:
(My morning weight; my workout; my calorie intake; my Fitbit burn rate; Weighted lifted for main exercise)
7/27 – 185lbs – Push – 3000 calories – 400 carbs (refeed) – 3100 calories – 220×4 reps
7/28 – 188lbs – Pull – 2200 calories – 3100 calories – 50×3 pullups (NO PR)
7/29 – 186.6lbs – Legs/Abs – 2200 calories – 3500 calories – 245×6 reps squats
7/30 – 187.4lbs – Push – 3200 calories – 3200 calories – 65×4 DB seated Press
7/31 – 188lbs – Pull – 1800 calories – 3300 calories – 50×3 Pullups
8/01 – 186.lbs – Off/Cardio – 2300 calories – 2800 calories
8/02 – 184.9lbs – Legs – 2500 calories – 3100 calories – Squats 245×6/ 225×8
A few more PR’s set this week. Bench went up to 220 lbs for 4 reps; Squats at 245×6 reps; Seated DB press 65×4 reps; Pullups remained the same. A good week in training though. I have hit cruise control on the push/pull/legs split and have been making modest gains each workout. Pretty much planning on riding this out until I hit a plateau, which hopefully dont come for awhile.
I’m going to make this a short post this week, because I’m in the middle of writing a 3 phase transformation guide and it actually took longer than I though to write. Its a good one though with a lot of details and hormonal effects, but also easy to follow. Going to give it to my friends and brother first to see what they think. I tried to make it pretty easy to customize to each individual.
The transformation guide starts with a lean down phase to 10-15% bodyfat or lower if the person wants. This phase has 4 low days around 100 grams of carbs; .4 x bodyweight for dietary fat and a gram per pound of bodyweight in protein. The calories fall where they may after those needs are met. Then the high day spikes everything back up with a high calorie and carb day past maintenance calories.
Phase 2 is a recompostion/bridge/maintenance phase that the person can use as long as they want.
Phase 3 is for accelerated muscle gain after the person has leaned own and wants to add size and strength very quickly without turning into a fat lard in the process.
This week included two refeeds and 5 low days. I’m going to change this to 4 low days and 1 high day for some accelerated fat loss. After some more research, 4 days allows max fat burning on a low carb diet before the negatives start to manifest. After the 4th diet day we will have our high carb / calorie day. My friend thinks this will work better for him, because he still has a decent amount of weight to lose. (even though he really likes the refeed days :)) I was also working with my friends meals and I said that he may have an easier time dieting by just focusing on specific foods vs trying to hit certain numbers. He definitely responded favorably. Basically told him just to eat a protein source, vegetable source, and fat source in each meal. No hunger problems at all and his calories were adequate, but still pretty low allowing for some quick fat loss results. His low carb days are definitely under or at least right around 100 grams of carbs, but I told him that when losing fat, due to fluctuations in blood sugar, sometimes cutting all starches and just eating low starch veggies or beans and protein and fat makes dieting easier than trying to include a certain amount of carbs in each meal. We tried both starches vs no starches and he preferred them without. He said he would have plenty of starches on refeed days and its easier to diet without them. I’m also doing this plan like I stated last week. I’ve been slamming carbs for awhile and I like the change of pace switching back to more protein and fat based foods. I figured I could probably drop below 10% bodyfat using this template, which I think I’m going to do. My strength has actually increased while doing this as well. I’m not doing this forever though. I’m mainly doing it to help my friend out with consistency, but once he gets the hang of it (usually takes 21 days or 3 weeks to start and keep a good habit) I’m going to move into a maintenance recomp phase and then into an accelerated muscle building phase while hopefully maintaining a lower bodyfat % than I’m at now. (In other words, I’m starting the transformation guide I just wrote ;))
Giants first preseason game of the year is tonight. My favorite sport and team is finally back on. Feels good 🙂