1/31 – 177.4lbs – 2650 calories – 7700 steps – 4 miles
2/1 – 177.8lbs – 2800 calories – 6500 steps – 3.2 miles
2/2 – 179.3lbs – 1800 calories – 11700 steps – 5.7 miles
2/3 – 178lbs – 1400 calories – 8500 steps – 4 miles
2/4 – 176.6lbs – 2000 calories – 10800 steps – 5 miles
2/5 – 176lbs – 2000 calories – 10800 steps – 5 miles
2/6 – 174.8lbs – 2300 calories- 11000 steps – 5.3 miles
Average Weight – 177.1 lbs – Average Calories – 2135
- Saturday – Push
- Sunday – Pull
- Monday – Off
- Tuesday – Off
- Wednesday – Shoulders and Triceps
- Thursday – Pull
- Friday – Legs and Abs
I’m going back to the Push/Pull/Legs split probably training 6 days a week or if I feel good I may just keep the cycle going constantly. Hands down my favorite split as it allows me to train everyday without burning out. 4 days just isnt enough for me and on rest days I have withdrawal symptoms from not working out. The key to not burning yourself out on a daily schedule like this is to limit the amount of heavy lifts. In the past I would do every exercise for 3-4 sets in the 6 rep range and on the first move may even go down to 4 reps. Now I’m doing a reverse pyramid setup, where I do 6, 8,10,12 and maybe up to 15 reps on some exercises.
My goals are to get more muscle size and endurance. I noticed my endurance could use some work, because once I get to around 10 reps, my muscles just give out. By staying in the 6-12 range though, size gains should be better and also my central nervous system wont be nearly as taxed as it was when doing low reps for strength. I noticed by training everyday I wake up looking way leaner in the morning even when I’m eating more food. Nutrient partitioning at its finest. 😉
My lifts are also going up on every exercise. Barbell Bench is at 195×4 reps, Barbell Squats are at 225×6 reps, DB lunges were 120lbs for 6 reps each leg, Chinups about the same, DB shoulder press is at 60lbs in each hand for 6 reps.
I also noticed I seem to be leaner now than I have been in a long time and my weight is still hovering around the mid 170s. I thought I would have to drop lower in weight than this to be this lean, but obviously this means that I increased my muscle mass enough where I dont have to drop that low in weight.
This week I have really been bumping off the fat intake. Specifically from blue and goat cheese and adding in 4 whole eggs a day. After reading Anthonly Colpo’s article on cholesterol intake and strength gains, I felt obligated to add some eggs in. Basically he cited a study where there were 3 different groups with identical calorie intakes, but all had different amounts of cholesterol intakes. The group that ate the most cholesterol (I think it was 800mg a day) gained 50% more strength than the group that had the least amount of cholesterol. Pretty amazing results.
I noticed after eating 4 whole eggs a day, the weights I was using began to feel very light. Hard to explain, but my joints felt way better than usual and I just feel much stronger. There is also a substance called arachidonic acid in eggs that can greatly improve muscle damage and repair. I also added in the cheese for extra saturated fat. Not only is this good for the taste buds, but also improving free testosterone levels, which also greatly enhance recovery. Maybe this is why I feel unsatisfied doing a 4 day split. If I am adequately recovered, then what is the point of an off day?
Also read some interesting research by Layne Norton. He found protein intake (around 20-40 grams per meal and 3-5 grams of leucine) was the most important anabolic signal for muscle protein synthesis. Adding in 30 grams of carbs increased this slightly, but adding in 90 grams of carbs did not further increase protein synthesis past what 30 grams would do. This is important as it shows that some carbs are needed for better muscle growth, but excess carbs are not. He also found that BCAA’s between meals could help prolong protein synthesis and spreading out your intake over the day is superior to one or two big meals. He stated that a certain threshold hold of insulin needs to be reached to increase protein synthesis, but very high amounts of insulin are unnecessary and dont lead to more muscle growth, but probably more fat gains.
If you set up his research with 4-5 meals a day every few hours, then you would really only need 120-150 grams of protein and 120-150 grams of carbs per day to maximize protein synthesis. (this is obviously if you used high quality sources of protein) You would obviously need more calories, which could be added in with more dietary fat on top of this amount. Goes to show you that some carbs are important 120-150 grams, but slamming 400-500 carbs in unnecessary, especially if you don’t tolerate carbs well. I find I stay and look leaner and also feel way stronger, by adding in more dietary fat and keeping carbs lower. That being said I always have 1-2 days a week at a higher carb intake to fill out my glycogen stores. Training 6 days a week, a day like this is required.
Some pics from the week: