Another week in the books. Strength levels more or less on par with last week. Nothing really gained or lost. I cut back cardio a little this week to see if it would help my strength gains and it did not. I may add in some depletion workouts this weekend just for fun and variety in my routine. Probably like 5 sets of 15 reps with one exercise per muscle group on both Saturday and Sunday.
I have really been pushing the carbs high as of recently. I want to see its effects on my mood, energy, motivation, strength levels, etc… So far it’s been pretty good in terms of everything except strength levels. Not that strength has gone down, but it hasn’t increased either. Funny enough as my carbs go up, so does dietary fat intake. Protein has really been going down. In my current eating schedule, most of my protein is at the end of the day before bed. I have noticed some pretty interesting effects in terms of bloating with the extra carbs. Bloating has been greatly reduced, especially at night. I used to go to bed looking like buddha some nights and would wake up with a flat stomach. Now I go to bed with a flat stomach and wake up the same way. I noticed better energy during the day and the ability to go longer without food. My appetite has gone way up though with more carbs. To be really satisfied after a meal, I need to put down a good 700-1000 calories a meal. The small 400 – 500 calories meals just don’t do it. Even though my appetite has increased, my cravings for “cheat” style food has gone way down. I used to really look forward to the weekend to put down some cheat food, but not really anymore. I mean I still look forward to it, but it feels like any other day in terms of food.
Weekly Routine: (workout)
- Sunday (last) – Cardio Only – 5 miles
- Monday – Chest/Tris
- Tuesday – Back/Bis
- Wednesday – Shoulders
- Thursday – Chest/Tris
- Friday – Back/Bis
- Saturday (today)- Depletion workout
Still benching around 190lbs (touching chest to full lockout) for about Repsx8 7 6. Chins are 30lbs (full range of motion) reps x 8, 6, 5. Had to switch to DB shoulders for 55lbs for reps x 8, 7, 6.
Weekly Routine (diet)
- Oatmeal 2-3 packs (made with Cashew milk), 1/2 tbsp peanut butter, 1/3 scoop protein powder, coffee
- Popchips (whole bag 5 servings)
- Quest bar
- Dinner – Varies, but a large balanced meal. I noticed the more balanced this meal is the more satisfying from a mental and physical standpoint.
- Dessert – Banana ice cream or Protein Pudding
Average Calories 2400 / Carbs 300g (fiber 40g) / Protein 140g / Fat 70g
My weight is around 182lbs at the moment. It spiked to 185lbs after a big cardio and big eating day. It then dropped to 180lbs after a lighter eating day on Monday.