12/27 – 176.2 lbs – 2600 calories – 8800 steps – 4.35 miles
12/28 – 178.4lbs – 1400 calories – 9900 steps – 4.7 miles
12/29 – 176lbs – 1400 calories – 16180 steps – 7.6 miles
12/30 – 175.4lbs – 1400 calories – 12000 steps 5.5 miles
12/31 – 174.4lbs – 2800 calories – 6800 steps – 3.25 miles – Refeed day 350 carbs / 41 fat / 188 protein with 3 alcohol drinks)
1/1 – 175.4lbs – 1500 calories – 11000 steps – 5.18 miles
1/2 – 175.2 lbs – 1500 calories – 14000 steps – 6.62 miles
Average Weight – 175.8lbs – Average Calorie Intake 1800 calories
Been doing a lot of planning before 2015 to decide what I want to do with in the upcoming year. I’ve decided on a 3 day split to do on Wednesday, Saturday and Sunday. The rationale is I have much more time to eat and lift on the weekends. I’m also not as active on the weekends and don’t have a treadmill nearby like I do when at work. This is the perfect time to create a calorie surplus to build more muscle. I also eat out much more frequently on the weekends, so I would be taking advantage of the extra calories. I actually wrote an entire guide yesterday for me and my roommate to get started on this. I also plan to give it people at Williamsville who are interested in trying it out.
Here’s a quick rundown:
3 weight training days a week on Wednesday, Saturday and Sunday. I will overfeed my maintenance calories anywhere from 300-800 calories a day. (Research shows that going over 800 calories over maintenance just results in fat gain and no additional benefit is gained towards muscle mass) This will land somewhere around 28-3300 calories. Macros will be very high carb, moderate protein and low fat. This will help avoid fat gain, upregulate metabolism, fill my glycogen stores and due to the high insulin store everything I eat more efficiently. If I did this everyday I would become insulin resistant, but doing it a few times a week allows you stay insulin sensitive especially when combined with low carb days.
4 days of cardio each week on Monday, Tuesday, Thursday, Friday. Cardio will be incline walking for around 60 minutes up to 120 minutes a day. This also includes just moving around more and not just staying on the treadmill that long. These days are meant to be burn a lot of fat and not stress the body with too much cortisol and joint stress. Walking selectively burns more fat since its low intensity. I really don’t want to burn glucose (stored carbs) on this day, because I’m trying to leave my muscle glycogen intact for weight training days. The diet will be low calorie with low carbs (under 100 grams but more than 50 grams as 50 grams severely limits the use of protein for glucose), high protein (2 grams per kilogram of bodyweight) and moderate fat. Basically just lean meats, veggies and some added fat like peanut butter, eggs, cheese, and light butter.
The split will be full body workout on Wednesday, Push on Saturday and Pull on Sunday. This split I feel is one of the best I ever made. I noticed when lifting 3 days a week, I’m excited to hit the gym everyday. When lifting more often there would always be 1-2 workouts that were a drag and my head wasn’t in the game. No more with this split. Couple that with some high calories and it should be very good times in the gym. My weekend workouts usually last over an hour and the Full body may be longer than that, but its a pretty amazing feeling to have your entire body pumped up after one workout. That’s something split routines don’t accomplish, because they only work 1-2 muscle groups per day.
As for the diet its basically an extreme carb cycle going very high on weight training days and pretty low on rest days. Whats funny is I have an easy time doing this. On high days eat all the carbs you want with lean meats. Even candy, sweet frog, cereal, subway, olive garden its very easy to go to a restaurant and get something that fits under this guideline. The only meal I keep from being high carb is breakfast and that’s just more from an energy standpoint. (I get tired with high carb breakfasts) Fat is incidental to avoid storage, which is very efficient on high carbs. The low days are much easier than they sound. I’m shooting for around 8-10 x body weight to generate a huge calorie deficit. Lean meats, protein powder, eggs and tons of veggies make this very easy. I’m also very used to eating this way in the past anyway. I also noticed when I completely remove starches from my diet, my appetite goes to nil. Lyle McDonald has explained the science behind this, but I figured I would use it to my advantage going forward. It also helps with food variety. I tend to make the same meals over and over and with an approach like this has you mix it up a bit. Alcohol may be consumed in moderation as well. I also feel like this will help with metabolic rate. No matter what the average intake comes out to, I like the idea of “spiking” my metabolic rate and this isn’t possible to do with a more moderate approach. I also feel like I’m in purgatory with a moderate approach. Its like I’m not sure if the plan is working or not because you’re not generating a big calorie deficit to burn much fat and not eating enough to build real muscle. This plan avoids that.
Also an important thing to note is that after a certain point of overfeeding it doesn’t really matter what the macro composition of the diet is because the body becomes resistant to excess food and starts to store everything as fat. This may not effect people that are genetically gifted and young, but effects the vast majority of people not blessed with an incredible metabolism. In other words, even if your diet is very low in fat, high carb overfeeding will make you fat in the long term if done too frequently. That’s why this plan cycles carbs so the high carb days only occur 3 days a week for short periods of time then you drop back off in calories. This is the only way to really stay lean when building muscle. De novo lipogensis (carbs turning into fat) only occurs after days and days of high carb overfeeding. It doesnt occur at all if only done every now or is at least very inefficient. This supports the idea of doing it more frequently, but not for long periods of time, such as the way I’m doing it of 3 maybe 4 times a week. Most bodybuilders on month long bulks can gain around 20-30 pounds of extra body weight, before cutting it all off for months at a time. Not my style. Plus all diets are cyclical. If you bulk 6 months and cut 6 months that’s a cyclical diet whether you know it or not. In my opinion it’s better to work in shorter cycles or on a day by day basis to more easily monitor feedback from the body and see how it responds to certain stimuli. To me it works like this: lift heavy weights then eat a lot; do cardio only under eat and burn fat. That maximizes the effectiveness of each type of exercise. Since cardio (catabolic tears body down) and weight training (anabolic builds body up) both do different things to the body, it doesn’t make sense to do them on the same day.
I look at this plan as more of lifestyle plan going forward. It has muscle building days and fat burning days all rolled into one phase, so there is no need to change. Once I drop back down to 170lbs (still my goal) I will increase the low days by 2-400 calories all through dietary fat, while still keeping carbs down. I will still be in a good calorie deficit as well. This will help increase overall testosterone levels, which will help build muscle more quickly.
I have 4 key lifts I’m tracking:
Barbell Bench Press
Barbell Shoulder Press
The first two will be done on Wednesday and the next two on Saturday and Sunday. All will be done with around 4 sets of 4-6 reps. Trap-bar Deadlift is the perfect combo between squats and deadlifts and safer for the lower back. I also can lift more weight with this move rather than doing squats or deadlifts on there own. Traps also get good stimulation from this lift. I felt it was the perfect move to add to this routine. The other move I do for legs is DB lunges on Full Body day. I debated whether to do DB bench press or Barbell, but I decided on barbell because its easier to add weight to. I also really want to get a 225lb bench press. Abs will be done each workout, but the focus is more on building mass and strength in the core. I will do cable woodchoppers, ab rollers and cable crunches with heavy weight all for around 4 sets of 10 reps. I’m not going to mess with traditional crunches, because I feel there a waste of time when better moves can be done.
Some Pics from the week: