4/25 – Missed – 2600 calories – 8000 steps – 4 miles
4/26 – 176.6lbs – 2250 calories – 10500 steps – 5.13 miles
4/27 – Missed – 1620 calories – 16700 steps – 8 miles
4/28 – 177lbs – 1700 calories – 20500 steps – 9.7miles
4/29 – 176lbs – 1600 calories – 21200 steps – 10 miles
4/30 – 175lbs – 1800 calories – 133300 steps – 6.3 miles
5/01- 175lbs – 2700 calories – 15600 steps – 7.4 miles
Average Weigh – 176lbs – Average Calorie Intake – 2050
Another week of trail and error until I figure out what I want to do in the gym. I’ve been doing a lot of split routines that for some reason just aren’t doing it for me right now. I tend to either get really pumped for a certain day (usually chest) and then demotivated for a leg day. I’m always trying different things out to see what I like best. 6 days of lifting is too many because I actually start to become bored in the gym. I think this is mainly due to the lack of variation I have in my gym at work. There’s only a certain number of exercises you can do and doing them too often results in burnout. 3-5 days a week is good, with 4 being optimal most likely, but I think I am leaning towards a 3 day split with most of heavy work being done and a optional lighter day if I really feel like going to the gym.
I’m doing a full body superset style of workout. Basically the workout is fullbody or upperbody with 8 total moves. Each 2 moves makes 1 superset so 4 total exercise pairings. This workout gets me really pumped by the end and works a ton of total muscle mass, much more so than a split routine. Its also more fulfilling, because you really feel like you did good effective work in the gym. Sometime certain splits with just a shoulder day leave me a little unsatisfied, unless I end up doing way too much volume which is overkill.
I decided on 4 sets of 5-8 reps for every exercise. The first exercise leans towards the lower end and the rest lean towards the higher end, but as long as its in that range its fine. 3 total workouts a week with a different exercises being done every time for variation.
- Pair 1
- Horizontal Upper Body Push
- Vertical Pull
- Pair 2
- Vertical Push
- Horizontal Pull
- Pair 3
- Shoulder exercise (traps, medial delts or rear delts)
- Abs exercise
- Pair 4
The rest days will be as much as walking as I want and bodyweight style exercises throughout the day like pushups, pullups and squats. I usually shoot for at least 5 miles of walking, but I can usually get way more than that. A schedule like this works very well in times like this because it keeps me motivated and works well when times are busy.
I’m thinking about doing a leangains style of diet with way more carbs and calories on lifting days and fat burning calories and less carbs on walking only days. I’m not doing the eating window or fasting, but setting up my diet using leangains principals or carb cycling if you will. Call it whatever, it basically achieves the same effect of muscle gains with fat loss. I really like these style of diets, because I feel like they work well with my metabolism and goals. I’m definitely not the guy that can get away with smashing 3000 calories a day and have all of it go to muscle, no matter the macro composition. This way of eating allows you to feast and get away with it. Leangains usually on works with a 3 day split, so that works very well with this. The way I plan to structure it, is keep the same meal plan every day and then on days I life just “refeed” after weight training, which for me will be 7pm til bedtime. This is due to lifting around 5pm or so. Research shows this may be the most effective time to feast anyway, so dont mind if I do.
I have a tendency to pick foods with too much volume for refeeds, so I plan to do some gluten free pasta (to avoid bloat) or a box of cereal or something haha. Martin Berkhan ate cereal a lot for his refeeds and it really is a perfect food, because its easy to get down when you only have a few hours to get in a lot of calories. I do love some oatmeal (quaker instant low sugar kind), but its going to be hard to get down. This is the same of potatoes. I may be able to smash some rice, but I’m not a huge fan to be honest. I would rather do pasta or cereal.
I ordered some new Mint Chocolate Chunk Quest Bars this week and I’m really looking forward to trying one of those. Could be the best flavor yet.
I went to VT this weekend to see some friends and had a really good time. Took today off from work to get stuff done as taking a trip like that cuts in to times you have to run errands and everything. Nutrition was terrible this weekend though due to some extra alcohol calories. I didnt eat that much, because combining a lot of food with alcohol is not a good combination. In the past I combined a few drinks with a lot of carbs and calories on training day and this is really not a good idea. Almost every article I read recommends skipping lifting and eating a lot on days you plan to drink. I like being social, so Friday and Saturday will likely be rest days from the gym and the calorie load will be kept lower, especially from dietary fat. Keeping fat under 50 grams (maybe even under 20 grams) will prevent a lot of fat gain on days from drinking. Carbs ideally kept under 100 grams as well and protein intake can be eaten in any amount.
Also eating and training this way tends to maximize protein synthesis rates and nutrient timing. New research shows the more years you train the shorter the elevated protein synthesis rates and it usually only last 4-12 hours. It used to be 48-72 hours, but that is only if your untrained. This means feasting in the 4-12 hours after weight training is the best case scenario for maximizing muscle and minimizing fat in trained individuals. Also hitting the muscles more than one time a week is a very good idea.
Pics from the week: