So this week has been the most consistent in awhile in terms of hitting workouts. I got in 20-30 minutes of cardio everyday at least. I run at 6 mph so I hit one mile every 10 minutes. Sounds slow, but I get a really good sweat going and this pace feels very comfortable for me. I don’t really breath heavy anymore after I’m done with this run, but its not supposed to be overly exhausting since I still have to lift. The goal is to get the benefits of cardio, enjoy the blood flow and warm-up the body for lifting.
My workouts last week have been structured with cardio first (highly preferable to cardio after) then I lift for 30 minutes after. My split last week was Chest, Back, Biceps, Shoulders (raise) and the second day was Legs, Shoulders (press), Triceps, Abs. I alternated these days for a total of 6 lifting days with 3 for each group of muscles. Reps for the beginning of the week were at 12-15 for 4 sets, the second workout was 4 sets of 8-10 reps and the third was 4 sets of 6-8 reps. I like the heavier workouts on the weekend because I have more time since they take longer. I really liked this way of traning though since muscles got hit so frequently. I also strongly considered doing a bro split with only one muscle group a day after cardio. My reps for this would have been 4 sets of 6 reps on the first move, 4 sets of 10 reps on the second and 4 reps of 15 on the last which would have been isolation. The main reason I didn’t do this was because 4 sets of 6 reps everyday would likely lead to burnout for me. So I only put two of those heavy days in my current split. I also like the idea of hitting muscles more frequently.
My diet was once again very disorganized this week. Not on purpose to be honest, but I’m trying to adjust my diet to my new training volume. Protein and veggies just aint going to cut it anymore. My body lets me know this because after a meal that used to satisfy me, it just dont seem to satisfy me anymore. I need more fuel. I also sweat a lot now as well, so that increases salt needs as well. Sometimes my protein gets a little too high in my opinion. I have been reaching for protein bars at work because my meals leave me hungry, especially at night and that’s the only thing worth eating that’s around. I dont want to eat 2-3 protein bars a day though. In my opinion, the reason I’m doing that is just a lack of quality food leaving my hungry. So my plan is to eat less protein and increase my starch intake. That or just to eat more food at each meal and less bars. It would be far cheaper and more realistic to eat starches though, because eating too much meat I feel could is kind of waste and gets really expensive. Also 4-5oz of meat satisfies me just fine. I dont need 10oz to feel satisfied and the rest feels like overkill.
I have been eating oatmeal at breakfast before the gym because protein pudding just isn’t enough to hold me over. I will likely save the protein pudding for after dinner. Lunch and dinner are eaten around 3pm and 8pm will likely need to get a least a serving of rice or starch added to it. Rice is by far the easiest starch to make and mix into meals, but I do like potatoes (especially made into fries). The only problem with rice with me is its not my favorite tasting carb. Sometimes it tastes awesome, but other times insanely bland and I wish it wasn’t even in my meal haha. Sometimes when I get lazy (which has been a lot here recently) I will just make protein and vegetables and grab some of those firehook crackers to eat with it. It may not be the healthiest choice, but I do enjoy bread. Especially as roll eaten on the side far more than other carbs, so I may have to throw these in as well. Also as much as I love vegetables, sometimes I feel like they overpower my meals and they just dont have enough calories to fuel me anymore. When I was lifting 3 days a week with walking on the other 4 days, my old diet seemed to work just fine, but the calorie burn and intensity of training 7 days a week doesn’t work too well on that intake.
Calories have been around 2100 this week with 230 carbs (50 fiber), 172 protein and 57g of fat. Other than that, strength is about on the same level, but I have noticed an increased amount of vascularity in my muscles. Especially in my arms and shoulders. I think this has a lot to with cardio. Also been looking up a lot of advice from Alex Viada. Pretty inspiring guy. I myself have placed an emphasis on becoming more fit then I have ever been in the past, which is why my routine is so much more balanced now than in the past.
Chicken, wontons, veggies and a crab rangoon
Chicken, peppers, and a sweet potato
Arctic zero ice cream (not great)
Which wich – turkey bowl
8oz of lean meat with tons of veggies and avocado
Monster and Jerky
Halo Top Ice cream (Very good)
Oatmeal with Hersheys (this bar really isnt that bad)
New Quest bar (7 out of 10) good but nothing special