10/05- 182.2lbs – Legs day – 2100 calories eaten – 2500 calories burned (2.75 miles – 5452 steps) – 185 x 3 sets of 8 reps
10/06 – 184.2 lbs – Off – light walking only – 2100 calories eaten – 2550 calories burned (3.3 miles – 7100 steps)
10/07 – 184.2 lbs – Pull day – 2000 calories eaten – 2550 calories burned (3.5miles – 7300 steps)
10/08 – 183.6 – Push day – 2200 calories eaten – 2750 calories burned (4.77 miles – 10100 steps) 185×8 Bench
10/09 – 183.2lbs – Off day – 2250 calories eaten – 2600 calories burned (4 miles – 8500 steps)
10/10 – 183 lbs – Legs Day – 3000 calories – 2900 calories burned (5 miles – 10500 steps) – 195x 8 squats
10/11 – 184lbs – Push day – 2800 calories – 2600 calories burned (3 miles – 6000 steps) – 85×8,7 80×7 DB Bench
Good week of training. I stuck to the 3 sets of 8 reps on almost every exercise and only on a few isolation movements did I go up to 12 reps. I like how much better my joints feel without beating them up with weights that are too heavy. DB Bench increased this week and I got the 85lb DB’s by 8,7. I decided to drop down to the 80lb DB’s after that to maintain my form and to hit 8 reps. On pull day, my main move is pullups with bodyweight only. I really want to get perfect form down on those for at least 4 sets of 8 reps before adding any weight. Most people do pullups completely wrong too. You need to fully extend all the way down, lean back slightly so that your lats get more work and not your biceps and bring your chest up to the bar, not your chin. This is full range of motion and you would be surprised by the difference your back and abs feel after doing them correctly. And the new “kipping pullups” are not pullups. I’m not sure what they are (besides a waste of time), but they definitely are not pullups. As for legs I’m mainly focusing on back squats and lunges. I may try front squats again soon, but I just feel like the back squat is a better exercise.
This coming week will be up in the air as far as training goes, because I’m going to Dallas to see my brother and Giants Vs Cowboys. As far as the gym goes, I may join as a guest at my brothers gym (usually way too expensive for a few days of training) or just take those 4 days off. I would prefer to train, because my calories are going to be pretty high, but Im just going to have to wait and see. I may just take no rest days leading up to Thursday, so my body will be begging for a rest at that point.
As shown above my calories have been raised this week. I added in another protein bar (pure protein brand) and I’m starting to eat oatmeal for dessert. Oatmeal is one of the cheapest foods on the planet and carbs before bed help sleep, relaxation and recovery. I’m not adding any protein to the meal though mainly because I ate plenty during the day anyway, so dont feel the need to just “add it in”. Save me money on protein as well. My favorite brand of oatmeal is Weight Control Maple and Brown Sugar. It tastes incredible and has a low sugar content. The main problem with plain oatmeal is you need a lot of truvia of addins to make it taste good, where as the weight control tastes good as is. Both brands are really cheap as well.
My fat intake was a little low on some days this week at around 42 grams. I’m going to add in some whole eggs back into my diet, so that I hit at least 55 grams a day. My goal for fat intake is 1/3 of my Lean Body mass, which is 165/3 = 55 grams. I could probably slowly increase it to about 1/2 my LBM or 82 grams as a maximum, but I just like eating lower fat. I feel like dietary fat does a lot of good things, but once your needs are met, then carbs are more anabolic and better for your metabolism. Carbs have been over 200 grams a day and most days were good amount over that. Protein is right around my LBM to total weight, so 165-185 grams. Although on the weekends, my protein is always lower at around 120 grams or so.
Also another quick recipe I found out about this week. Cut up 1 banana into small chunks and put in the freezer until completely frozen. Throw the pieces in a blender with a very small amount of almond milk or water and blend. It turns into soft serve ice cream. You can also add some flavors if you wish, like peanut butter or protein powder, but I just do it plain. I like bananas semi-ripe, but others say ripe bananas work best. Its up to you on that one.