(Date; Morning Weight; Calories eaten; Fitbit Calories Burned; Weights lifted)
8/17 – 185.6 – Cals – 2000 – 2800 calories – Cardio Only
8/18 – 186.4 – Cals 1700 – 2800 calories – Pullups 55×3
8/19 – 185.6 lbs – Cals 2000 – 3000 Calories – Bench Press 225×3
8/20 – 185.5lbs – Cals 1850–3051 Squats 265×4.5
8/21 – 184.6lbs – Cals 1700 – 2950 – Cardio Only
8/22 – 184.4lbs cals 2600 – 3000 calories – Shoulders 60×6
8/23 – 183.4 lbs 2500 – 3000 calories – DB Row 110×6
Good week in training. I changed my split so that I do Back/Biceps, Chest/Triceps, Legs/Abs, Shoulder/Traps, OFF or light cardio and then repeat. If an off day comes in between those 4 days that is fine. Basically its just a cycle, if I feel good after shoulders day I may just skip the Off day and go ahead and do back. The way its arranged prevents overuse of the muscles.
Bench was back up to 225 x 3 reps after a bad week last week. Pullups were on par with last week as well. Squats were up another 5lbs. I dropped the weight down on shoulders, because I cant stand not being able to get the 65’s up to my shoulders. If it get them up there, I can usually hit around 4 reps or so, but if I misfire on getting the DB’s to my shoulders I may struggle to get even one rep. My plan is to start banging out reps with 60lb DB’s for 8 reps or higher on my top set and then I’ll jump back to 65’s to push the strength higher.
I also changed the rep range to the following:
- Sample Back/Bicep Workout:
- Pullups – Pyramid set (5 sets including 2 warmups)
- DB Row – 4 sets of 8-12 reps
- Seated Row – 3 sets of 15 reps
- BB Curl – Pyramid Set (5 sets including 2 warmups)
- Cable Hammer Curl – 4 sets of 8-12 reps
- Close Grip DB Curl – 3 sets of 15 reps
This has two pyramid sets including one for back and one for biceps. It then drops down to a hypertrophy rep range then finishes with an endurance range. I do this for each body part, regardless of size, but I usually do two compound movements for big muscles and only one for small muscle groups.
Also joined Gold’s Gym again this week. Dear god the best choice I ever made. I recently made the move to the YMCA and it was a huge mistake. It felt like a day care to me. Basically a day care with a weight room in it. The one I went to also smelled terrible and greatly lacked equipment. I honestly hated it, so I made the switch back to golds. Further away, but the quality was well worth it.
Read a very interesting concept about max fat metabolism this week. It showed that 31 calories x each pound of body fat a person carries is their maximum fat metabolism (MFM) per day. Meaning if you are very lean, your max fat metabolism is going to be very small each day and if your obese then you MFM is very large and you get away with low calorie diets without negative side effects.
Example – 180lbs with 12% bodyfat = 180 x .12 = 21.6 lbs of fat. 21.6 x 31 = 669 calories per day. If i drop lower than this I risk lean tissue loss (muscle). Based on a maintenance level of somewhere between 14-16 (lets go with 15) 180 x 15 = 2700 – 669 = 2031 calories a day. Eating 2031 calories a day is my max fat metabolism and going below this risks muscle loss and negative consequences. Staying within this range prevents the negatives of dieting. This figure must be adjusted as the person loses more fat. Not only the deficit must be adjusted, but also the maintenance level. Whats funny is this calculation agrees with most peoples recommendation of right around 10-12 x bodyweight to quickly select a calorie level for fat loss. Simplicity at its best.
A quick example for an obese person: 350lbs with 30% bodyfat = 350 x .3 = 105lbs of fat. 105×31= 3255 calories per day of max fat metabolism. Lets say this person is pretty sedentary with bodyweight x 12 activity multiplier – 350 x 12 = 4200 calories each day – 3255 = 945 calories per day. This means this person could eat 945 calories a day without the loss of muscle mass. This person doesnt have to eat this little, but they could “get away with it.”
Interesting, but some of the pitfalls of this research didnt include weight training and protein intake. In other words, max fat metabolism without lean tissue is higher if protein is high and weight training is done to maintain strength. I still think this has benefit though. Prevents rebound effects and sets a comfortable deficit that can be adjusted as the person loses more fat. It also allows enough carbs and fats to be eaten to prevent hormonal down regulation. Its far better than trying to starve yourself everyday on a protein sparing modified fast. Which is fine if your obese, but not wise if your lean. Basically kiss your well being good-bye, because this diet will suck the life out of you.
Bought the guide to end all guides of supplements for around $50 this morning. It is very well done and has a very through and extensive list of all supplements you can imagine an how to take them effectively. It also shows you which supplements are BS and which are very helpful, while citing all of its references. Must have taken a long time to do, but was very well done and will be an excellent resource in the future. A quick example, lets say you have trouble with stress. Click on stress in the table of contents and it lists all the supplements that have been studied that deal with stress. Next to each supplement they list whether it has a profound impact, a minor impact or is largely ineffective. Some supplements such as curcumin seems very promising as it had a ton of benefits including reduces inflammation and increased digestion.
Some of this weeks meals: