So this week has probably been my favorite in terms of working out. I run 10-20 minutes a day, which is down from 20-30 minutes but still really enjoying the cardio. After I then lift with upper-body every single day. My workout comes in right around 45 minutes to an hour and I feel awesome after and usually have a really good sweat going.
I have been sticking to 3 sets of 8-12 reps on pretty much everything. I find this to be a sweet spot of not being too heavy to strain the CNS or make you overly sore, but heavy enough to stimulate a pump and muscle growth. I noticed IFBB pros will do a very high volume for each muscle once a week. What is funny is if you look at their average volume then it almost always equates to doing 3 sets of 8-12 reps each day for 6-7 days of week. I would much rather distribute the volume in this fashion vs doing 7 exercises for 21 sets of chest in a single day and being brutally sore after. Protein synthesis is much better with the full body approach for naturals anyway.
I think I struck the jackpot with this approach though. I have been playing around with my workouts for awhile and I can say I honestly enjoyed this week of training far more than anything else I have done recently. My leanness has gone up, I’m way more vascular than before and my shoulders are starting to popout and gain size. It’s also very enjoyable to hit the gym everyday. My appetite has also gone way up. Sometimes I feel like my stomach is a bottomless pit for fuel. I went to bed after work one night and noticed I had this tired/wired feeling going followed by really intense anxiety. This was around 1:30am. Quickly thereafter some ravenous hunger pangs. I got up and fixed some oatmeal. It alleviated my symptoms almost immediately. I realized it had been a very busy day at work and I hadn’t eaten since about 8:30-9pm that night. As soon as I laid down to relax, the stress hormones went away and boom here comes the appetite haha. My calories have been in the 22-2400 range this week, but sometimes that doesnt even feel like enough. Good sign though because my metabolism is obviously going up and my gym work and muscles seem to be sucking most it up. As I ever said before meals that use to fill me up feel like snacks now.
Calories roughly 22-2400 this week. Carbs around 220 grams / Protein 190 grams / Fat 55 grams approximately. Still relied on a lot of bars this week, but a more organized meal planning schedule is on the way. At least during the week ;). Also my weight is roughly 172lbs on average.