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:
- 12 days to a month
- 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.