New setup coming up. My schedule is going to be 1pm-12am from Monday – Thursday with a 3 day weekend. I plan to start a push/pull/legs/push/pull split with 2 days of working out during the week and 3 days over the weekend.
Each workout will have one power move at 3x 4-6 reps. Two more compounds at 3x 6-8 reps and 3 isolation’s for 3 sets of 8-10 reps. Also one abs move at the end of each workout. Let me briefly explain this rep range in case you dont understand this. EX – This means I select one weight and I strive for 3 sets of 8 reps before moving up in weight. If I get 3 sets of 6 reps for my rep range of 3 sets of 6-8 reps you do not move up in weight and implies that the weight is too heavy. Only when you hit 3 sets of 8 reps with good form should you move up. Also if the start slipping down in 5 or 4 reps when the goal is 6-8 reps then you may want to lower the weight.
Diet wise I’m shooting for around or a little under 2000 calories averaged over the week. High protein, moderate carb, moderate to low fat. I haven’t really been adding a bunch of fat to my diet recently, its been pretty passive/tag along depending on what I eat. My maintenance is likely to go up now that I’m adding two gym days. I should mention though that I’m not a freak over tracking anymore. I track don’t get me wrong but the numbers below are approximations not exacts. I don’t have the time, nor the will to track these things with such precision anymore. Sometimes if I feel I’m getting too loose I will throw in a very low calorie day of 1000-1200 calories to balance things out. I usually skip lunch and eat breakfast and dinner. I also sometimes throw these in when I have a scale plateau, but never more than twice a week and never on a training day.
My macros for last week 170 protein / 160 carbs / 50 fat – 1800 calories on average. I’m also ditching readily available food in my fridge. I noticed things like hummus would be sitting there and every time I open my fridge I would have some, which would throw of my totals at other meals. I want to get in the habit of when I want to eat I eat and not snacking so much. I also plan to stick with just one protein bar a day at around 200 calories and save more room for whole food.
Strength was good in the gym yesterday and I picked up 3-4 reps spread across my lifts. Last week however I increased DB Rows and BB squats to 115lbs and 235lbs for 6 reps. My shoulder/upper chest day will be done on Tuesday next week and the second pull day I’m going to add will start with Pullups. I also plan to add two bicep moves to every pull day for a total of 4 exercises over the week. (Recently only been doing one)
I also plan on starting a daily meal prep by cooking all my food in the morning before work. Diet will look like this:
3 scoops of protein powder, 1 cup of berries, 1 TBS of Peanut Butter – 600 calories
2 lbs of vegetables – 200 calories
1 lbs of some type of lean meat – 500 calories
1 quest bar – 200 caloies
Sauce – 50-100 calories
Extras – 200 calories (Random additions)
Protein powder will be eaten at morning and at night. Lunch and dinner will be the same each day and split into two meals. Simple and easy and right around the calories I’m shooting for.