This week I took 4 rest days off essentially of no exercise for 4 days in a row, Sunday – Wednesday. The only exercise I got was standing and walking at work. I also played some ping pong at breaks during work and that can actually boost up energy pretty good. The next 3 days (Thursday – Saturday) I will be doing a push, pull, legs and shoulders workout.
My workouts are relatively minimalist style at the moment, but the goal is not to do too much volume that I can recover from. The goal is strength gains with a moderate volume per workout. A big focus on compounds and some isolations thrown in at the end.
My diet is low calorie during the week of between 1200-1600 calories. These are somewhat based on recommendations from Menno in which he stated that rest days should be somewhat around this amount for favorable nutrient partitioning when the focus is on staying lean. Pretty easy to do when you eat the right foods. Also the key when eating this amount is to rest. If you want to do cardio or lift during the week then bump up the calories on that day by 3-500 calories. Same end effect. My protein has been around 120grams, but I plan on increase this and seeing if they have better effect since my calories are lower.
My diet during the 3 day stretch is roughly 1000 calories more than during the week. So since I’m lifting, I eat more. I typically eat the same foods as during the week (protein powder, leaner meats, fruits and vegetables) I just eat more of those foods. One meal or one day a week usually has some junkier food in it. These days feel awesome though. Feels like your feasting, as long as you eat the same foods you usually eat. If you eat junk then 2500 calories feels like a very small amount.
I picked up a couple of reps on my bench press, skull-crushers and lateral raises, but dropped some on my dumbbell incline bench. Got pretty pumped towards the end of it though. I plan on making DB rows my main back move. As long as I dont go super heavy, these feel very good for me. I like these much more than deadlifts and its easier to setup. Chinups will be next. I also plan not to deadlifts because I like squats better and deadlifting too close to squats will royally screw it up.
My weight has hit 168.4 lbs. This is a low weigh-in and the scale has been staying around this amount recently. My goal is to hit around 165lbs (consistently) while keeping or maintaining strength.