More carbs have been treating my strength gains very well this week. I’ve been doing a 3 day full body split on Monday, Wednesday and Friday. I have two different workouts that get rotated every week, so one week workout A will be hit twice and the next week workout B will be hit twice. Each have different moves to hit the muscles from different angles, but the main point of the workout is just to lift heavier weight each time. So each workout gets hit every 4th day. Its pretty minimalist style which I like and I will post the workouts below:
Basically each workout starts out with a push, a pull and a legs movement that is a heavy compound for 4 sets of around 6-8 reps. The next 4 exercises are 3 sets of 10 reps and our mainly isolation’s. The last move is a farmers walk with moderate dumbbells that lasts roughly a minute. I also mix in some super-sets and tri-sets to save time. I was able to increase my dumbbell incline press with the 75’s for 3 reps between Monday and Friday. Actually everything increased across the board by a few reps.
Myfitnesspal has a new setting that allows you to see your average macros for the week and mine were 181 protein / 288 carbs / 56 fat and 44 fiber. Some days were higher in carbs than others, but average is probably the most important. I didnt cycle my intake this week and basically just decided to do straight maintenance at around 2500 calories every day or roughly 15 x bodyweight. Based on my activity this is about right. My bodyweight was stable most of the week and the last weigh-in was roughly 174lbs, the morning after a massive carb based and salty dinner. My salt intake continues to stay high at roughly 5000-6000mg per day. Haven’t done much with fats at all and they basically take care of themselves. Carbs have been added mostly at night and I usually have a good 3:1 ratio between carbs to protein. The earlier part of the day is more balanced.
I may try and cycle next week like originally planned though. Leangains recommends 40/40/20 P/C/F on workout days and 40/40/20 P/F/C on rest days. Protein is a little high in my opinion, but the main point is to eat high carbs on workout day in a surplus and a deficit on the rest days with a higher fat intake. Since your body is in a deficit the fat intake will not be stored and allows your body to eat fattier foods, which is beneficial for testosterone and the taste buds. This may make meal planning really easy as well. On workout days have a huge serving of pasta, rice or sandwiches and rest days have chicken sausage, bacon, stuffed chicken, omelets or a fatty cheeseburger with no fries. It allows a little more variation. There’s also a lot of Leangains meals all over the internet and I feel like cycling the diet makes you look forward to each day more, because of the massive variation in foods you can eat. Again meal planning is also easier, because you know exactly what to have each day.
Calories when cycling will be roughly 1800-2000 on rest days and 2750-3000 on workout days. This is right around my maintenance of 2500 calories. I will monitor strength gains to see if I like cycling or just eating maintenance every day better.
Have a really good recipe for training days though, even though this week I actually ate this on my off day. I ran out of meat, so I decided to take an entire bag of Trader Joe’s Vegetable fried rice, roughly 3 cups cooked and 630 calories and threw in 1 whole egg and 4 egg whites and some broccoli. Tasted awesome and it was roughly a pound and half of food. Total fat was a little over 10 grams as well. The eggs helped the rice stick together so it was easier to eat. Also threw on some imitation crab meat, which I have been basically addicted to here recently. It tastes awesome.
Some pics from the week: