11/8 – 179.8lbs – Upper Body Power (Refeed Day) – 2800 calories eaten
11/9 – 181.6lbs – Depletion Full Body – 1650 calories eaten
11/10 – 180.4lbs – Walking – 1800 calories eaten
11/11 – 179.8 llbs – Shoulders and Traps – 1850 calories eaten
11/12 – 179.2lbs – Arms and Abs – 1700 calories eaten
11/13 – 179.4 lbs – Walking – 1730 calories eaten
11/14 – 179.6 lbs – Birthday- Cardio only 2 mile and pushups/pullups – 3000 total calories with some drinks included
Strange week in training. I really liked the upper body power workout, but it had three major downfalls in order to consistently keep doing it: one was it took too long, two was towards the end my strength was not great for the later movements and three it only allows me to lift heavy twice a week. The third reason is the major reason and why my mentality just wont allow it. Even if I kept 4 lifting days, I would have to lift “heavy” (4-8 reps) on more than just two days a week. To me it felt I was just cramming in way too much volume into one day, when I could have easily just distributed it throughout the week. So on Tuesday, I switched back to the 5 day split with one body part a day.
My routine looks like this:
Changed this up a bit, but currently dropping volume and focusing on progressive overload in the 4-6 rep range.
9 working sets of 4-6 reps (3 per exercise for major muscles)
6 working sets of 4-6 reps (2 exercises for minor muscles)
The flush set at the end doesnt really count towards volume and its mainly just for some blood flow and pump.
Almost all lifting days are done at 5pm or later, except for Sunday, which is done around 11-12 AM
Sun – Back
Deadlift 3 sets of 4-6 reps for all
Pullups or Pulldowns
Rear Delt Pull – 3 sets of 15 reps
Mon – Off
Tues – Shoulder and Traps
DB Shoulder Press 3 sets of 4-6 reps for all
Front, lateral, rear delt circuit – 3 sets of 15 reps
Wednesday – Arms and Abs
BB curl 3 sets of 4-6 reps all
Close Grip Bench
Alt DB Curl
Rope Hammer Curl 3 sets of 15 reps
Rope Pushdown 3 sets of 15 reps
Thursday – Legs
Squats – 3 sets of 4-6 reps for all
Leg Press – 3 sets of 15 reps
Friday – Off
Saturday – Chest
DB Bench – 3 sets of 4-6 reps for all
INC DB Bench –
Chest Flys – 3 sets of 15 reps (flush set)
Walking is also done every day. Monday – Friday is usually an hour walk on a small incline at 3.3 mph from 1-2pm.
Saturday and Sunday is less walking, but is done for around 45 minutes outside. Also Thursday and Friday are interchangeable. Friday is usually my social drinking night, so Ill take a rest day then and do legs on Thursday when better nutrition can be given. The only thing I know that will be consistent is the reps and total weekly volume. I may tweak the split a bit, but this looks good for now.
Pretty simple, but I feel much more effective. Strength is much better when only 1-2 muscles worked a day, less time is spent in the gym and I can focus all my attention on one major movement each workout to get stronger on, instead of my whole body at once. Saturday was my birthday and went to the gym around 5:30pm on a Friday. This is probably the worst time to go the gym, because its packed. I attempted some squats, but it felt really heavy for some reason and my head just wasn’t in the game. I decided to skip legs and just do some cardio instead.
Weight is decreasing and was consistently around 179 and hit 178.4 this morning. I figure another 4-6 weeks is going to be needed. It may take a bit longer than planned, because the weekends have been slowing me down. Not that there out of control bad, but their close to maintenance or over, so it definitely decrease the weekly deficit. I dont mind it though, because it gives me a break and allows me to eat more then I do during the week.
24th Birthday was good though and got two new pairs of shoes: one for work and going out and one for the gym, polo socks, 3 boxes of Quest bars, got the Audi washed at Carpool and $100 cash. Also went to Maggianos and going to Texas de Brazil today with my parents. Not too bad. 🙂
I got my Fitbit chargers back today, probably been at least 3 weeks without it and I actually really miss it. I dont think its the most accurate thing in the world, but I do thing the step count is good to track overall activity levels and enjoy watching it increase through the day. Ordered two chargers in case they break again. Also not sure why it took so long to come, but whatever.
I also cut my hair on Thursday night. It was look long and some days it would look good and others it would just get on my nerves. It was also getting in my way at the gym. I also think short hair looks better from a clothes and professional “maintaining appearances” standpoint, so it was time. I actually cut it myself with the razor and left it over an inch on top and 1/4 in on the sides and back. Took me a while, but I like the way it came out. Saves me a lot of money from haircuts too.
Calories were a little low on some days, but I got very busy and lacked a big appetite. I still dont go below 1650 (LBM x 10 in calories), but as long as I get that, I dont add in calories when I’m not hungry. I figured it would save me some room on the weekend.
I listened to a podcast by Menno Henslemans this week and it was very interesting. He recommends for bulking, that people increase the dietary fat in the diet to 40% of your BMR. My BMR is right around 1800 calories so 1800 X .4 = 80 grams of fat. He said fat is very underrated for building muscle when that is the goal and has a lot of anabolic properties that most people don’t know about. Most people cut fat lower when they bulk and raise fat more when they cut, but this seems backward to me. If you want to lose fat than cut dietary fat down as low as you can go without negatively effecting hormones. Same for carbs and protein. When you want to build muscle than raise everything up to the maximum amount you can eat without storing fat. I also heard another stat where once you hit 3-5 grams of carbs per kilogram, that any further just turns to fat. So basically some people should drop the extremely high carb intake and increase fats to replace it. Here’s a better looking summary:
When losing fat, cut the macros down to what you need to maintain hormonal status and metabolism without affecting health.
This would be:
- Protein – 1 gram per pound or 1 gram per pound of lean body mass
- Carbs – 120 grams a day to maintain thyroid and liver and brain glucose. I have also seen 150 grams as a cut off point to maintain proper intestinal mucus to promote healthy digestion and maintain proper cellular hydration.
- Fat – No lower than 15-20% of BMR
Once these needs are met than you probably don’t need anymore to safely lose fat, while maintaining health. You can lose fat on more calories than this for sure, but you may not need anymore.
When gaining muscle raise everything up to the maximum amount before it becomes too much and can start working against you. (the point of diminishing returns)
- Protein – Up to 1.5 grams per pound of bodyweight or Lean Body Mass (can go lower but some very well respected authorities say going this high might have benefit) A good range would be .8-1.5 grams per pound.
- Carbs – 3-5 grams per kilogram depending on how well you tolerate carbs and volume of training (based on a bodyweight on 180lbs or 82kg this would be 250 – 410 grams)
- Fat – 40% of BMR or around half of your LBM (LBM x .5)
- I would personally raise protein and fat as high as possible and start with carbs around 3 grams per kilogram and work my way up.
I really love podcasts though, because theirs always something good that you never heard before.
Here are some food pics for the week: