2100 Calories / Protein 163g / Carbs 233g / Fiber 45g / Fat 65g
My plan worked. I did nothing, but run this week and made sure to kept it between 30-40 minutes max. I actually had the urge to lift by Wednesday, but that’s when I realized I haven’t lifted in over a week. My last lifting day was Tuesday of last week, which means it has been 11 days of no lifting.
The goal of restoring my urge to lift has succeeded though. I stumbled on an article I read in the past called Grow Like a New Lift Again by Greg Nuckols. The article presents reasons why you can and should periodize your training to include a good week to a month off training every 6-10 weeks. You should then follow this with a month of heavy volume for each body part (bro split) and then a month of high frequency (full body) training. This not only provides variation but also prevents burnout (which I have experienced recently).
The whole thing looks like this:
- Bro Split
- Week 1: 3 sets of 5-12 reps and 3-4 exercises per body part. The frequency for each muscle is done once a week.
- Week 2: Same but do 4 sets of 5-12 reps for each exercise
- Week 3: Same but do 5 sets of 5-12 reps for each exercise
- The Idea is to increase in intensity each week.
- Week 4: Deload. Use the same exercises and layout, but do higher reps and light weights.
- High Frequency Traning
- Week 1: Hit muscles/movements 3 times a week at least
- Week 2: Same, but increase intensity
- Week 3: Same, but increase intensity
- Week 4: Deload
As for the nutrition for this program, he really only stated to be in a calorie surplus during the lifting phase. This means a small deficit during the layoffs and deloads would be a good idea to balance out the fat gains. So if the layoffs lasted 2 weeks the whole cycle would be 10 weeks. 4 weeks in a deficit and 6 weeks in a surplus.
I can see myself doing this. I tend to get very bored doing the same routine over and over and this provides a very simple template to structure training in a way that can provide ongoing gains and variety. I will probably start this at the beginning of next year.
I’m also 99% sure that I will cancel my Gold’s Gym membership and join Crunch Fitness. This is a new gym in my area and they are all new. It’s also very close to where I will live next year and what you get for the money (only $25 a month) is well worth it.
Panda Express. Really liking this place.
Big omelete with veggies and chicken
Ghenghis Grill 6 out of 10
Dolmades and Garlic – Lunch break snack
Mellow Mushroom 🙂
- Sunday – No Cardio – Full Body
- Monday – Cardio – 5 miles
- Tuesday – No Cardio – Full Body
- Wednesday – Off – Nothing
- Thursday – Cardio – 4 miles running (7 miles total through daily activity)
- Friday – Cardio 4 miles running (7 miles total through daily activity)
- Calories 2000 / Protein 160g / Carbs 219g – 38g Fiber / Fat 66g
I think I’m going to a week off from the heavy weights. My main focus next week will be to do cardio every day for 3-4 miles and 30-40 minutes a day. No longer than that. Cardio serves me really well in terms of lowering anxiety and increasing my mood and energy levels. I can not say the same for lifting only. It has to do with the blood flow through the body and the turnover of new cells in the brain and body, but I really want to focus on cardio right now. Cardio also works much better in terms of amount of time doing it. I can get it and out of the gym in 30-40 minutes take a shower and be ready to go. Lifting always takes way longer unless you only lift one muscle a day. But the problem with lifting is it doesn’t give me nearly the mental benefits that cardio does.
Don’t get me wrong, lifting will always be part of my routine, but at the moment I am very tired of lifting weights and the whole crowded gym scene, which will unfortunately only get worse in the next couple of months. I keep trying to think of ways to make me look forward to pumping iron, but nothing seems to be working and even when I get a good looking routine down, I realize that it takes too much time to do it. This to me means I need a break. I guarantee in a week from now I will have a renewed motivation to lift again.
My plan is to do 100 pushups and 50 pullups a day everyday for the next week on top of the running. I can easily do cardio in the morning and knock out the calisthenics at night when I get home. I usually just do a little bit every 20 minutes or so until I’m done.
Although now that I think about it, since the Holiday’s are coming up an organized routine is probably not a great idea, because let’s face it, that ain’t going to happen. 😉
Plaza Azteca Salad
ACC Championship 😉
Kickback Jacks BBQ chicken
Kickback Jacks Wings
Chicken and veggies
Continental Westhampton Three Chopt
Average Weight –
- Last Week – 180lbs
- This Week – 176lbs
Routine this Week:
- Sunday – 50 minutes of cardio / high rep lifting
- Monday – 45 minutes of cardio
- Tuesday – 30 minutes of cardio / Back and Biceps
- Wednesday – 35 minutes of cardio
- Thursday – 30 minutes of cardio / Shoulders and Traps
- Friday – 20 minutes of cardio / Arms
- Saturday (Today) – 30 minutes of cardio / high rep lifting
Average Nutrition –
- Last Week – 2600 Calories / Protein 140g / Carbs 300g / Fat 85g / Fiber 40g
- This Week – 1952 Calories / Protein 150g / Carbs 225g / Fat 63g / Fiber 52g
I missed last week’s post due to Thanksgiving and lots of travel. I went to North Carolina on Wednesday, down to South Carolina on Thursday and then back to North Carolina on Friday. We stayed most of the day Saturday and returned to Virginia Saturday night. I had a lot of errands and football watching to do on Sunday, so I didn’t have much time to post.
The eating was a straight up feast though for 4 days last weekend. Saturday was by far my lowest calorie day. Wednesday through Friday was full of all kinds of junk. Cheese dips, crackers, taco dip, apple crisp, deep fried turkey, stuffing, and countless desserts. The average nutrition I posted below was a simple estimate. It was most likely far worse.;)
This week I really wanted to clear some bloat and water weight, which I more or less did. 4lbs of scale weight, but I also look way better than last week. I ran at least 3 miles every day, except for yesterday. The only reason is because I went Christmas shopping and had a ton of walking already and hit the gym late, so I just felt like doing one mile. The reason I didn’t have a chest day this week was because I hit it on Saturday of the previous week.
I haven’t been going to the “real” gym expect for a couple days a week. I have mainly been using Sarah’s apartment gym in the mornings out of convenience. For shoulders and arms this is very doable, but chest and back workouts can get very limited in this gym. I may just start driving to Gold’s early so I can get some better lifts in again.
At the moment I have been doing a bro split with one muscle group a day. The main reason for this is because I want to run 3 miles a day and this is the only way I can squeeze a lifting session into a 30-minute block of time to keep the workout at a total of one hour. I have been reducing rest periods and lifting quicker. I always lift after I run due to personal preference. I haven’t been feeling the super heavy weights and greatly prefer the volume of 8-12 reps right now. The great thing about this range is you need way less down-time between sets and can move fast. I’m usually drenched after my workout and after I take a shower feel like a million dollars.
Loaded Nachos – Bakers Crust
Cobb Salad – Bakers Crust
Shortpump Towne Center
Shrimp and veggies
Shrimp, eggs and potatoes
Berries with almond milk and coffee creamer on top (very good)
Thanksgiving Plate 1
Supersmash Bros – I’m Cloud
Sarah’s Family home gym
Panera Cobb Salad
Chicken thighs, potatoes, veggies
Berry Almond Milk dessert with coffee creamer (powder) and greens powder
Dolmades (been feeling Greek food recently)
Chicken Gyro and Dolmades
Mellow Mushroom small Mediterranean 😉