After my Lasik surgery, it was recommended I take a week off from heavy training. So from last Thursday to this Thursday all I did was walk. I must admit that got old real fast. I became insanely bored on my walks and had to stop after 40 minutes. This is probably because I was doing no lifting at all to balance it out.Luckily this Thursday was my first lifting day and it went pretty well. Strength dropped off a little bit, but overall it was fine.
I plan on doing fullbody every day up to Menno’s consultation, which is on Friday of this week. Really looking forward to that. The past two days I have done full body and while soreness has gone up, I’m able to hit every thing relatively quickly in the gym. Everything I have been doing is roughly 3 sets of 6-12 reps. I do no more than 3 sets because that will quickly lead to burn out hitting each muscle every day. I do 100 pushups everyday and most likely pullups everyday from different angles. No back move compares to pullups except maybe dumbbell rows for me. Every workout, except for a couple, starts out with a heavy move of either Bench Press, BB Squats and BB Shoulder Press. I’m dropping heavy DB rows, because the movement feels very awkward when the weights get too heavy and I kind of tweaked my shoulder the last time I did them. I may add in rack deadlifts, but this movement is really a pain to setup, so probably not.
Here is a sample workout:
- BB Bench Press 3 x 4-6 reps
- Chinups 3 x max
- DB Lunges 3 x 6-10 reps (each leg)
- Lateral raises 3 x 8-10 reps
- Incline dumbbell curl 3 x 8-10 reps
- Rope Pushdowns 3 x 8-10 reps
- Decline Situps 3 x max
- Pushups – 15 per set – do a minimum of 100
So the key lift is first, then basically just one exercise per muscle group every day. Each day will have a different exercise for that muscle group. So if you exercise 6-7 days a week then each exercise will have 6-7 different moves.
Diet wise I’ve been hitting roughly 1600 calories a day most days of the week. Yesterday was my mom’s birthday, so I went closer to 3000 calories for a refeed day. Woke up looking pretty good as my muscles sucked it up pretty good. I guarantee if I hadn’t done the two fullbody workouts prior to this then the results would not have been as favorable haha. Fat went pretty high yesterday over 100 grams and carbs were around 200 grams.
My lowest weigh-in was 169lbs on Friday morning. I feel like I didn’t make the progress I wanted last week due to no lifting though. As I get leaner though, my definition is getting much better, veins are starting too pop out in the gym and waist size is going down. I’ve noticed when you’re much leaner than you are used to being clothes tend to look better on you and more things seem to fit much better. I was trying on jeans yesterday and I was at 33″ in waist 4 weeks ago and those were huge. 32″ was comfortable, but still slightly big. Always a good sign though when waist size goes down though, because that’s all fat and not muscle. Although from what I’ve seen with “muscle loss” and dieting most of it is very temporary. Meaning you are not losing actual muscle, but the carbs and fats within your muscles deplete making you look much smaller. The actual contractile tissue is very hard to lose unless you eat no protein and go stupidly low in calories. Even if you lose this it can be gained back very quickly upon refeeding for a couple days. Something to keep in mind when you are scared about reducing calories.
Also a couple of other facts about dieting in general. Short refeeds dont’t do much for you, meaning a few hours or so, but a whole day of refeeding can be beneficial. Lyle Mcdonald’s new recommendations from a recent podcast, seem to be one full day refeed every 3 or 4 days or twice a week after 5 days of dieting (pretty much eating more on the weekends).
The largest drop in metabolic rate ever recorded is 15% after the people reached 5% bodyfat over a long period of time. Metabolic slowdown doesn’t really exist as many people say it does. What happens is your hormones tank. These can be countered with refeeds of varying lengths however. Even very severe diets can rebound in as little as a week of refeeding up to normal calories.
In my own diet, I’ve been adding in some avocado and fish oil back into my diet. I haven’t taken fish oil in awhile, but after doing more research on it I’m just going to keep it a staple. It just has too many benefits to ignore, especially when it comes to muscle growth. Even if you can’t feel the benefits, it doesn’t mean it isn’t working. I’ve also been eating a new recipe for dessert which is phenomenal. It basically tastes like cake:
- MC’s Mock Cake Recipe
- 18 grams of coconut flour
- 18 grams of protein powder or PB2 powder
- Decent amount of almond milk for mixing
- 1 truvia
- If you want more just increase the ratios in proportion to each other and you may need more truvia/splenda.