diary

Journal Entry 303 – Minimalist

Time to return to my minimalist roots for awhile.

Workout

My routine is back to a super minimalist template and will be a 4 day Push / Pull routine as shown below:

  • Day 1 – Push
    • Barbell bench 4×6-8 reps
    • Dips 4 x AMRAP
    • Cable Crunch 4×8 reps
  • Day 2 – Pull
    • Chinups 4×6-8 reps
    • DB Curl 4×8 reps
    • Ab Machine 4×8 reps
  • Day 3 – Cardio
    • 30-40 minutes of Cardio
  • Day 4 – Push
    • Incline Dumbbell bench 4×10-12 reps
    • Dips 4 x AMAP
    • Cable Crunch 4×8 reps
  • Day 5 – Pull
    • Db Rows 4×10-12 reps
    • Chinups 4x AMRAP
    • Cable Crunch 4×8
  • Day 6
    • Cardio 30-40 minutes
  • Day 7
    • Cardio 30-40 minutes

I love it so far. I wanted to do full body but quickly realized that there was no way I could possibly finish that on my lunch breaks. The above is actually really intense despite the lowish volume. I want to hit the abs with heavy weights and more frequency. You will not find any isolation in this routine because it doesn’t really fit well into a time saving minimalist routine. I also do at least 100 pushups a day and have for some time now.

Diet

I have decided to go pretty close to a PSMF diet until the wedding with a few occasional cheat meals. I’m trying to get down to about 175lbs and stand at 182lbs currently. My calories are actually much higher than a normal PSMF, but the point is basically to eat protein and veggies only. Carbs and fats are incidentals. I estimate with my current deficit I should net about 1lb to 1 1/2 lbs per week. Since my protein is high and I’m lifting regularly to retain my strength, I’m expecting this to be pure fat.

I may eat some carbs at night (prob not many though) and have an occasional cheat meal (probably once a week) just for a little variation, but I plan to stick to this pretty rigidly for the time being. Of all the diets I have done when I eat nothing but lean protein and veggies and keep carbs and fats low, the fat always comes off.

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