7/04 – 2300 calories – 8000 steps – Missed
7/05 – 2100 calories – 6100 steps 175.3 lbs
7/06 – 1800 calories – 16500 steps – Missed
7/07 – 2150 calories – 10760 steps – 173.4lbs
7/08 – 2100 calories 12700 steps – 174.3lbs
7/09 – 2150 calories – 10500 steps – 173.4lbs
7/10 – 2600 calories – 10500 steps – 173.4lbs
Average Calories – 2170 Average Weight – 174lbs
After a lot of research on the topic, I plan to implement moderate intensity cardio into my daily workouts. I have ran before in the past, but used to do cardio only with no weight training. Here recently besides walking, I have basically done zero cardio. The problem with this is that my heart rate never gets raised high enough to promote optimal blood flow. When your heart is pumping consistently at an almost moderate to high intensity, it greatly helps fuel your muscles, promotes insulin sensitivity, promotes recovery and the best is optimal energy levels after finishing. There are actually tons more benefits including better skin, self confidence, mood and better sleep and more. Not going to lie, I feel amazing after a good run and sometimes a good lift just doesn’t get me the same benefits. Its like a clear headed, anti- anxiety feeling that only running and keeping the heart rate elevated can achieve. Lifting can give me this rush, but it usually has to be higher rep to get the blood flowing.
I plan to do this early in the morning before work or breakfast. Basically wake up and grind mindset. This is what the rock does and it seems to work well for him. You also get a large feeling of accomplishment, by waking up early, when everyone else is sleeping and knocking out a good 3-4 miles. The energy increase I get afterward is nothing short of amazing. I’m also using the cardio to help build more muscle. I tend to me endomorphic in nature. Endomorph is a nick name for someone that puts of weight and fat easy and has to work harder to keep fat off and watch their diet closer. Cardio could be the missing link. If cardio greatly increases insulin sensitivity to the working muscles and allows you to eat more without getting fat, then it could be the missing link to building more muscle without fat.
My plan is to do the cardio in the morning around 6:15 or so. I plan to do 3-4 miles or just set a timer and hit anywhere from 30 mins – 45 mins every single day. Research shows that in healthy individuals you could ideally do this 3-4 times a week and obtain all the benefits, but I want to build the cardio into my day, so it becomes like second nature. Another good thing about running is the fact that you can do it anywhere.
As for my weight training, I’m still not sure what I’m doing. Thinking about doing 1-2 muscle groups a day with a mix of rep ranges. I like doing full body, but I have a feeling it may be too much from a recovery standpoint. Still on the fence right now. I do want to find something I can hit consistently though. Just having a really hard time figuring what that’s going to be.
My nutrition will see a bump in calories. I’ll probably just shoot for a range of 2100-2600 calories a day, averaged over the week. I really dont feel like tracking that accurately and just want to eat to my natural appetite with a balanced diet. Some days will likely be higher others lower, but the average I want to land around 23-2400. Basically just doing a maintenance recomp, while training the way I want to train.
Some pics from the week: