Good week overall in training and eating. Weighed in at roughly 171lbs on average and exercise performance was good. I stuck to 3 weight training workouts on Monday, Wednesday and Friday. Monday was 4×6, Wednesday was 4×15 and Friday was 4×8. 4×8 is by far my favorite rep range and I just felt that one the best. Although I did really like the high rep day as well, mainly because I don’t do those days that often. Did a different exercise each day for each body part and was careful not to overdo it. The only thing I did add was some pushups to both workout and non workout days.
I have also been getting to work early to walk an extra 30 minutes in the morning. Really enjoy this time to read, listen to music and clear my head. Been hitting at least 5 miles a day each day and it becomes really easy to hit this number, when your zoned out and reading. I also try to hit 5-10 minutes on breaks and around 20 minutes during my lunch break. Not trying to set records with speed or anything, I’m only doing 3mph on a flat incline. My hip flexor has felt way better this week and considered adding a leg exercise to each full body day, but I’m going to give it one more week on both legs and abs just to play it safe.
Nutrition – I had one high carb day in the middle of the week and the rest were around 1800 calories or so. I’ve been keeping fat around 45-55 grams almost everyday and I’ve bumped protein back up to at least 160-180 grams. I had recently dropped protein to 120 grams, but I noticed some decreases in strength. I think 120 grams is fine for some people, but call me crazy I think for some people that are used to eating more protein than that still benefit from the higher intake. I also look leaner and feel stronger with the extra protein in my diet. I should also mention appetite is much better with increased protein. I heard a podcast not too long ago, that basically said once you’re used to eating a certain amount of protein, your body actually learns to use more protein as an energy source. So he basically said unless you drop your intake slowly, then you are essentially “locked into” a high protein diet. If that’s is the case then so be it. Protein is by far my favorite macro, tastes good and makes me feel better after meals.
Another thing I have been doing is eating more carbs in balance with protein. So instead of having a big starchy carb dinner, I just eat roughly the same amount of carbs as protein in each meal. This usually a means a decent portion of starch and loads of vegetables or beans, etc. Energy and strength feels really good. So I plan to replace the big carb meals with just more balance during the day. Carbs are right around 160-180 grams at the moment. I also dont feel like I need the carb refeed day when carbs are more moderate. It almost felt completely unnecessary, since my strength levels have felt so good without it. So basically just keeping an even keel blood sugar all day instead of a big fluctuation at night. As for dietary fat, some is essential, but more is not better. A little dietary fat goes a long way, meaning you dont need a meal covered in butter or oil to make it taste good. 10-15 grams per meal is plenty and makes the meal taste awesome without overdoing it. Extra dietary fat also doesn’t do anything for strength and performance in the gym and subbing out the fat for more carbs at each meal, helps at lot in that regard. Energy is also much better.
As for calories been keeping it roughly 1800 during the week and have 1-2 higher days of 2500 or so, usually on the weekend. For me this works really good in terms of staying lean and gaining strength.
Another thing I wanted to bring up. One is intermittent fasting. One thing I hear from a lot of people I talk to is that almost every single one of them do intermittent fasting without even realizing it. These people are also very overweight. They skip breakfast and usually lunch and eat their first meal around 5pm. If intermittent fasting was beneficial, then these people would be in much better shape and have far better health, but they dont. Most of the leanest people on the planet eat all day long with controlled meals and a high protein diet. Not saying intermittent fasting doesnt work, but some people make it sound like its the holy grail. Trust me its not. IF only works if your diet is on point to begin with. Also I think there is huge benefits in keeping your blood sugar level within a certain range. When your blood glucose gets too low >75-80 mg/dl either through skipping meals or undereating then a lot of negative things start happening, such as the body holding on to fat, low energy and entering too deep into a catabolic state. Going above 110-120 mg/dl basically means your burning zero body fat and are entering fat storage mode, which is what most people experience. Once you reach this state its very similar to low blood sugar in that you start to become hungrier and suffer low energy. Most people only bounce between these two states. For example, they undereat all day or for 2-3 days and then binge uncontrollably to balance it out. They basically skip the beneficial properties of keeping your blood glucose within 80-110 mg/dl, which is a more anabolic state to be in and promotes far better energy levels. It also helps you body release fat more efficiently, because your body doesnt think its starving to death. The way to reap these benefits is to prevent undereating too low of a calorie intake (usually anything under your lean body mass x 11) and keep a healthy amount of protein and carbs in you diet.