"I was bold in the pursuit of knowledge, never fearing to follow truth and reason to whatever results they led, and bearding every authority which stood in their way. "
-Thomas Jefferson
Diet, Split and stuff I learned with this training cycle:
Since I don’t have much time for morning cardio, I set up this diet so it’s possible I get some fat catabolism out of low carbs days with just regular training, for this to happen, the intensity has to be in tune with the amount of macros being taken that day.
There’s two high carb days, for the bodypart I wish to bring up, two medium carb days, for smaller muscles, regular maintance work and conditioning, and 2 low carb days for cardio.
Day 1: Chest > High: 350g-400g carbs; 280g protein; fats < 30-40g
Day 2: Legs > Low: 160g-200g carbs, 340g protein, 100g fats
Day 3: OFF > Low: 120g-180g carbs, 280g protein, 100g fats
Day 4: Shoulders and Back > High: 400-450g carbs, protein; fats < 30-40g
Day 5: Arms > Medium: 200-280g carbs; 320g protein, 60g-80g fats
Day 6: OFF > Medium: 200-240g carbs; 320g protein, 60g-80g fats
And repeat.
The numbers might change, increasing or decreasing as I never tried this approach before, so bear with me, I might need to tweak it a bit. Some people say macro rotations are not good for dieting, but fuck it, the only way to truly learn about something is experimentation, and I’m not that fat so I can afford to go wrong here.
On high days, enough energy will be gotten from carbs, there’s more protein available for synthesis as not much will be used as energy source, therefor, no need for 300g protein meals here. Fats kept little so the body won’t have another energy source to turn to. Chest will obviously have a lower intake of carbs than Back and Shoulders day, since it’s one bodypart VS two.
On medium days, just getting enough carbs to pass the day without depleting too much glycogen for the following day or stimulate some growth into smaller muscles. Protein increased here, as well as fats, but not much. This might chance from two days to one, well see.
On low days, carbs go down and fats go up, protein kept high as it will also be used for energy along with fats. Only enough carbs in order to go through with the bodypart of the day without wearing out much.
I set up a 3 weeks 2 days on 1 day off mesocycle, taking a deload every fourth week. Each bodypart will be hammered hard, therefor creating the need for a “once a week” split per say for proper recovery. Every second week, the reps go up by 2 or 3 reps, then at the third week, the weight goes up using the same reps used at the first week, after the deload, the weight of the third week is either increased slightly or kept the same for the first week, then the progress scheme is repeated. Simple, easy, and not much over thinking here.
I found that training certain bodyparts together and with certain frequency produced bad results. Triceps with chest wrecked havoc on my elbows as I started getting elbow pain on the traditional bench press, which never happened before, frequency was also a factor for pain here. Shoulders by themselves with Tris were also stupid, and the front deltoid still got a lot of stress from all triceps exercises. Back twice a week was just proving to be an overkill with volume since back is my strong area and didn’t really need that.
Bis twice a week proved effective. One heavy biceps day and one heavy forearm+brachiallis day yielded great results and I’m keeping the formula.
Well that’s about it.
