Weighing in at roughly 170lbs for the week. My legs and hip flexor have felt almost completely healed, so I decided to add in some some squats this week. Cardio also feels much better and I have no pain at all. I implemented some front squats and abs into my full body routine and it took a little longer than I wanted and planned for. I may have to split it up again soon just to save time, so I dont run over on my lunch break. Not sure how I plan to break it up, but I’m thinking push, pull, legs and shoulders may be in the cards again.
I’ve also been doing higher reps this week and really enjoying it. Doing an exercise for 3 sets of 12 reps with PERFECT FORM is entirely different than doing 4 sets of 6 reps with sloppy form. I’ve been guilty of lifting with my ego instead of my actual muscles here recently and I plan to change that in the coming weeks. I plan to stick to 3 sets of 8-12 reps for everything and aim towards the higher end of the range. It’s kind of hard mentally to drop the amount of weight your doing for the sake of perfect form, but I feel like its very important in order to feel the muscle.
Nutrition wise been sticking to the same ole diet for the most part. The only exception is one day a week I go to town on food. I usually wait for this day to find me, but I think its a very important thing to do when keeping calories reduced most days. There is usually one day during the week (usually Tuesday or Wednesday) when my appetite it absolutely ravenous haha. My body is telling me something on these days, so I usually eat surplus on these days. What’s funny is after this day I actually lost 2lbs down to 168lbs. The whoosh effect at its finest. Do that everyday and it leads to fat gain, but do it once a week on a healthy eating plan and the body responds favorably. Cortisol drops dramatically and leptin goes up. These both help to burn fat quicker.
The reason is hormonal, but overfeeding has a lot of benefits that low calories shut down. I’ve been sticking to 2000 calories most days of the week and 1-2 high calorie days. But again I let these days find me, I dont plan them. Because sometimes when I’m not hungry on Tuesday I dont do an overfeed, because I dont feel like I need one. But lets say Wednesday comes and I’m ravenous I know its time to eat more. Here recently I’ve been listening to my body more. I’ve been more liberal with my eating plan and it seems to be working very well.
Also I was having a conversation with a resident and they asked me what my favorite foods are. My top 5 chicken, broccoli, protein bars, protein powder and low calorie ranch (Bolthouse). (Weird I know) I must be the only person on the planet, to have protein bars and powder on the list, but I absolutely love them. I tried Muscle Pharm’s Birthday Cake protein bar this week and I would say hands down one of the best bars I ever had. It tastes exactly how it sounds. Quest bars are still the best, but these bars deserve some respect.
On an unrelated note, I highly recommend listening to The Weeknd if your into music. I think he could be the next Michael Jackson in terms of talent. He’s a little older than me at 25 years old, but he’s got one of the best voices I’ve ever heard. I think Justin Beiber is due for a good comeback as well. I see some Justin Timberlake potential in him and I think he has a very good voice, especially recently. His early stuff not so much, but his last album was very good. Also for workout music, you can’t go wrong with Eminem while lifting. Cardio I like motivational soundtracks and faster paced music like EDM or Techno and I feel like it enhances my workout.
Some meals from the week: