5/02 – Missed – 2350 calories – 8500 steps – 4 miles
5/03 – Missed – 1450 calories – 14350 steps – 6.8 miles
5/04 – Missed – 2300 calories – 7500 steps – 3.8 miles
5/05 – 175.6lbs – 1800 calories – 15500 steps – 7.3 miles
5/06 – 174.6lbs – 1700 calories – 18000 steps – 8.3 miles
5/07 – 174lbs – 2600 calories – 14600 steps – 6.9 miles
5/08 – 175.2lbs – 2200 calories – 18600 steps – 8.8 miles
Average Weight – 174.8lbs – Average Calories 2050
3 days of lifting this week on a full body split. Monday was my first day lifting and also my day off. I needed an extra day to get stuff done after going to Virginia Tech for the weekend and also my brother was in town. I went to the gym around 11:30 and even on a Monday it was packed. The only really good times to go the gym must be on Saturday around 4-7pm haha. Every other time I go its packed no matter what day it is. The workout went very well though. I did 4 sets of 6-8 reps on every exercise. I was also extremely sore for 2 days and even had slight soreness on the 3rd day. This was soreness that hurt to touch too, not just a light soreness that most people usually get.
So the next workout was Thursday and I just decided to do 3 sets of 6-8 reps for everything. I did one less back exercise as well, because my lats were still recovering from Monday’s workout. I think it may have been incline barbell bench press in addition to dumbbell rows and lat pulldowns. Lats get worked pretty good stabilizing the chest on the incline press. I’ve been trying to superset everything, which is a really good way to get a pump and your heart rate up in the gym. Fullbody workouts if done properly (with heavy weights and mostly compound exercises) are actually pretty hard. In the past, I always thought they were for beginners, but that’s more of a myth in my opinion. Set it up correctly and they’re way harder than any split I’ve done. I almost look forward to rest days, because I know I’m going be too sore to do anything the next day. Its also a really good change up from splits, which I was becoming very bored on. Not saying I’m going do these forever, but I’m really enjoying them right now. Not too mention you work way more overall muscle doing these and I’m sure the muscle building response (anabolic signaling) is way higher than a split routine. My third day on the split is today. I also try to get some variation each workout too to prevent boredom.
Average Intake for the week has been right around 2050 calories. Raised calories up on Monday and Thursday in conjunction with my workouts. The other days were lower to burn fat. I’m not 100% sure I’m going to do leangains style of refeeds that are very low fat and very high carb. The carbs will be higher on those days, but not extremely high. Menno Henselmans, who I highly recommend has a lot of podcasts out, explaining that high carb refeeds may be unnecessary and gives good reasons why.
Besides 3 workouts a week is my main exercise, besides walking. Not a whole lot of carbs being used there. Everyone burns about 120 grams a day for glucose for the brain, but even very demanding workouts lifting weights only use about 50-60 grams. Carbs are also scaled with VOLUME not INTENSITY. Meaning your workout can be very intense with heavy weights, but if you volume isnt that high then you probably didnt burn that many carbs. So basically 120grams + 50grams for the workout = 170 grams of carbs to cover what I burned off. The rest can come from whatever I want to hit my calorie goal. Dont get me wrong I enjoy carbs, but I also like eating a lot of fat too and I really dont enjoy trying to go extremely low fat on refeed day. So basically the macros could be way more balanced with like 200grams of carbs / 200 grams of protein / 100 grams of fat.
Pics from the week: