Front Relaxed
Progress pictures posted.
Anyway, I like how my training and diet are going. However, I’ve been thinking, now that I’m starting HOT-ROX tomorrow, I might do a lower carb diet for the next month. I was thinking carb cycling still, but cutting out moderate days so that I have 2 high carb days and 5 low carb days. My body responded really well at the beginning of my training with the ‘Get Shredded’ Concept. The first month I went from 205-199 and was noticeably leaner. While I can still tell I’ve put muscle on and also dropped a little fat, I’m only 2 pounds lighter. I know I shouldn’t go by what the scale says, but I think that a little more drastic of a diet to be as lean as possible is the best option right now. Tomorrow will be a moderate carb day, but starting sunday my diet will be as follows:
Sunday, Monday, Tuesday, Thursday - Low Carb (80-100 g)
Saturday - Moderate Carb (~130)
Wednesday & Friday - High Carb (~160 g)
Hopefully this will help me really get down to the leanness I want. I’ll be monitoring weight every week to make sure I’m not dropping weight too fast.
3/5
EZ Bar Reverse Curls 10
55x10,10
50x10,10,10
Rope Pushdowns 10
30x10,10
25x10,10
20x10
DB Preacher Curls 30
30x12 (both)
35x12,12 (R)
30x12,12 (L)
Kickbacks 30
20x12
25x10,10
20x10
Incline Concentration Curls 35
20x10,10
Incline L-Extension 35
25x15,15,15,15 (R)
25x15,15; 20x15,15 (L)
Seated BB Curls (3 sec descent) 35
20x10,10
EZ Bar Skull Crushers 30
65x10,10,10,10
Abs: 1) Plank - 3x1min. + Rockys 3x10
2) Wheelers - 15,15,15 + Weighted Twist 25x50,50,50 + Weighted Raise 10x10,12,15
3/6 - Core Synergistics Today
Diet:
3,069 cal
151.9 g fat
128.0 g carb
310.1 g protein
SO, i’m pretty upset. Too many calories and too many carbs. My ONLY mistake today was eating yellow corn for dinner. I had no idea there were so many calories and carbs in it. While I only had a 1/4 cup of it, it’s still 30 g carbs! UGH. I really need to get serious about this and stop fooling around. Tomorrow will be an awesome day though, I can feel it.
I’m going to do fasted cardio in the morning for 35 minutes while I study for my exam that is at 9…I’m gonna get up early to study anyway, so why not walk while doing it? I have class 9-3 and my workout will be HIIT/ Neural Charge. Tomorrow is a good day to get back on track seriously.
Also, I’ve been doing research about the next program/ dieting schedule I’m going to go with. I think I’ve decided I want to do CT’s HPM. I haven’t looked at a lot of details, but I’ve always been a big fan of his work. I was going to keep carb cycling, but throwing in higher carb days to help me slowly gain mass, but I think I might go with the Anabolic Diet. I’m going to start reading the eBook probably next week, so we’ll see from there. I just think that already being low carb (and liking how my results have been), jumping into a diet like that would be be beneficial. We’ll see though. Any advice/ past experiences would be appreciated! Off to study, exam on the GI system tomorrow!
3/7
Fasted Cardio: 38 min @ 4.1mph at 5 degree incline
HIIT
DB Snatch 30x2, 40x10 (Each set for 30 sec)
Walk 4.2 mph 5 degree incline x 12 (Each set one minute)
Neural Charge
Clean High Pulls 85x5,5,10,10,10
Vertical Jump Series BWx5,5,5,5,5
Inclince Close Grip Plyo BWx5,5,5,5,5
Clean Jumps 85x5,5,5,5,5,5
Depth Jump BWx5,5,5,5,5
So, after I have a cup of cottage cheese tonight for my nighttime snack, this is what my macros will look like:
2,489 cal
99.5 g fat
117.8 g carbs
290.9 g protein
Overall, this is closer to what I want. But I went back and looked at my original plan with the Carb Cycling and I have strayed (farther than I realized) away from my original plan. My low carb days were supposed to be 250/116/75 (p/c/f). This is about 2150 calories. I think I got in the mindset that I wasn’t taking as many carbs, so I could have more fats. Um, no. That’s not how it works. So, I have 4.5 weeks to really get serious and get back to the original plan. Tomorrow is another low carb day. This is what I’ll eat:
Fasted Cardio â?? 0700
HOT-ROX
Breakfast - 0800
5 g BCAA + other supplements
2 eggs
1/2 C. egg beaters
1/2 C. broccoli
1/2 C. spinach
1/2 C. oatmeal
1/4 C. mozzarella
Morning Snack - 1030
1 C. cottage cheese
Preworkout - 1300
Whey Protein Shake w/ 5 g BCAA + HOT-ROX
2 tbsp. peanut butter
Workout - 1430
5 g BCAA
Postworkout - 1545
2 scoop Surge w/ 5 g BCAA & 5 g creatine
Lunch - 1630
8 oz. tilapia
1 cup romaine
1/2 c. broccoli
1/2 c. spinach
Nighttime - 2100
1 c. cottage cheese
5 oz. tuna
Totals: 2,161, 281.1/ 100.2/ 76.7
**This is more what I’m going for. It is my brother’s birthday tomorrow and he is having people over to his house, but I’m going to limit myself to about 1/4 cup lasagna that his fiance makes. I’m serious about this, but I’m not going to be COMPLETELY antisocial. The lasagna was not added in to those totals. We’ll see how tomorrow goes!
3/8
One Legged Ham Curls 60
20x30,30,30,30
Box Squat 60
185x3
205x5,5
225x5
245x5
255x5
275x5
295x5
**Not bad for not squatting heavy in a long time! Was very encouraged by this workout.
Split Squat 90
25x15,15
30x15
Quad Extension 90
90x12+25
95x12+25
95x12+30
95x15+25
Reverse Curls
55x15,12,10
DB Hammer Preacher Curls
25x12,14,11
BB Curls
60x10,12,10
Did reverse curls, DB hammers, BB curls with 30 seconds between each set
My diet today was very good until my brother’s house as I mentioned. I had a bowl of chicken tortellini soup and salad there. It’s the first time I had pasta since before the beginning of the year and it has made me feel pretty fat. But that’s okay because tomorrow is a high carb day and it is going to be all clean. This is what I’m going to eat tomorrow with NO straying:
2,511 cal, 275.0 g protein, 168.1 g carbs, 88.7 g fat
Breakfast - 0800
5 g BCAA + other supplements
2 eggs
1/2 c. egg beaters
1/2 c. broccoli
1/2 c. spinach
1 c. sweet potatoes
1/4 c. mozzarella
1/2 raw avocado
Morning Snack - 1030
1 c. cottage cheese
2 tbsp. peanut butter
Preworkout - 1300
Whey Protein Shake w/ 5 g BCAA + HOT-ROX
1/2 protein bar
Workout - 1430
5 g BCAA
Postworkout - 1545
2 scoop Surge w/ 5 g BCAA & 5 g creatine
1 c. brown rice
Lunch - 1630
8 oz. chicken
1 cup romaine
1/2 c. broccoli
1/2 c. spinach
Nighttime - 2100
1/2 c. cottage cheese
1 tbsp. peanut butter
5 oz. tuna
3/9
Deadlift
315x5
325x5,5
335x5
345x4 GRIP!
Chin Ups 60
BWx4,4,4,4,4,4,4,4 (Each negative 5 seconds on 7th set)
BWx4,4 (30 second negatives on last rep of last two sets)
**This is a new chin up workout I’m going to try. Next week will be 10 sets of 5 with some negatives thrown in. I’m going to do this until I can do 10 sets of 7 or 8.
Low Rows 60
95x18,15,15,16
Shrugs 60
85x10,10,10
75x10,10
DB Flies w/ Band Stretch 60
30x15,15,15 + 15,15,15
Flat DB Twist Press 60
50x12
55x11
60x10
Incline BB Press 90 SPEED IS KEY
135x8,8,8,8,8
Today my diet went pretty well. FOr dinner we went to Buffalo Wild Wings. They have these “naked” chicken tenders that aren’t covered in any sauce or fried at all. So I got 8 of those and also a salad on the side. I’m very busy this weekend and will not get a chance to workout on Saturday, so I’m doing two workouts tomorrow. I’m doing a John Romaniello fat burning workout in the morning and my regular Friday workout (legs and shoulders) in the evening. Then I’ll do arms on Friday and do nothing Saturday. Food situation looks good. It’s time for a very strict low carb day. Tomorrow I will eat this:
TOTAL: 2,170 calories, 260 g protein/ 105 g carbs/ 76 g fat
Breakfast
5 g BCAA + other supplements + HOT-ROX
2 eggs
1/2 c. egg beaters
1/2 c. broccoli
1/2 c. spinach
1/2 c. brown rice
1/4 c. mozzarella
1/2 c. mushrooms
Morning Snack
1 c. cottage cheese
5 oz. tuna
Workout #1
Post Workout
1 scoop surge w/ 5 g BCAA + Creatine
1 tbsp. peanut butter
Lunch
8 oz. chicken
1 cup romaine
1/2 c. broccoli
1/2 c. spinach
Preworkout
Whey Protein Shake w/ 5 g BCAA + HOT-ROX
Workout #2
5 g BCAA
Postworkout
1 scoop Surge w/ 5 g BCAA & 5 g creatine
1 tbsp. peanut butter
Nighttime
1 c. cottage cheese
1 tbsp. peanut butter
3/10
Workout #1 (15 sec. between each exercise: Bench, DB bent over row, squat, etc. until all reps obtained)
Flat Bench 195x6, 205x5,7,7
DB Bent over row 40x10, 50x8, 40x12
Squats 180x9,10,10,10
Narrow Grip Chins BWx8,8,8,6
45 sec. rest
Dynamic Interrupt - Jump Rope 90 sec. + Stairs 90 sec.
2 min. rest
Deadlift 225x5,5,5,5
DB Push Press 45x8,8,12,7
Towel Chin Ups BWx6,6,8 (3 each arm = 6)
DB press 75x10,9 85x5,4
Workout #2
Hamstring Curls 90
65x15
75x12
90x8
80x10 + 60x10 + 80x25 partials
Stiff Legged Deads 90
145x10,12,12
Front Squat 60
145x15,15,15,15 ugh these about killed me
Lunges 60
25x10
35x10,10
Rear Delt Flies 60
15x15,15,15,15
6 ways 60
15x10,10,10
Wide BB Press 60
115x5,5
125x4,6,5
Lateral Raise 60
20x30,30
Lately, I’ve been reading a ton about the timing of carbs and protein to maximize anabolism. I’m been seeing things about pulse fasting, but haven’t looked because of the Anaconda protocol price. But I found a bunch of stuff earlier tonight and read for 2 hours about how it works. I think I might try it the rest of the month and see how it goes. Right now I’m all about experimenting and the concept of this really sits well with me. I think it will be an awesome way for me to keep carbs low, protein high, and not hurt my performance at all. I’m going to count calories and macros AFTER the day tomorrow, but here is how I have planned tomorrow out. Writing the entire day out helps me!
Wake
HOT-ROX
15 g BCAA (6.75 g Leucine) - am going to be picking up bottle of leucine alone after breakfast
10 min later â?? 25 g Whey Isolate
Cardio for 35 Minutes + Abs
Breakfast
6 g fish oil, multivitamin, glucosamine, Vitamin C + D
2 eggs
1/2 c. egg beaters
1/2 c. broccoli
1/2 c. spinach
1/2 c. brown rice
1/4 c. mozzarella
1/2 c. mushrooms
Morning Pulse (3 hours later)
5 g leucine
30 g whey isolate
Lunch (2 hours later)
8-10 oz. lean meat
1 cup romaine
1/2 c. broccoli
1/2 c. spinach
AROUND WORKOUT (2 hours after)
60 min before â?? 40 g BCAA + HOT-ROX
30 min before â?? 5 g leucine
20 min before â?? 25 g whey isolate
During Workout â?? 1 scoop Surge recovery + 5 g leucine
15 min post workout â?? 1 scoop Surge recovery
60 min post workout â?? 5 g leucine
70 min post workout â?? 50 g whey isolate
Dinner (2-3 hours after)
Low Carb Meal
Nighttime
1 c. cottage cheese/ lean meat
1 tbsp. peanut butter
3/11
Cardio in morning: 30 min, 4.2 mph, 5 degree incline
**Did protein pulse before cardio (5g leucine, 25 g whey isolate)
Workout
EZ Bar Reverse Curls 10
50x10,10,10,10,10
Rope Pulldowns 10
25x10,10,10,10,10
DB Preacher Curls 30
30x12
25x12,12
Kickbacks 30
20x12
25x8,8,8
Incline Concentration Curls 30
20x8,8
L-Extensions 30
25x15,15
20x15,15
Seated DB Curls 30 (3 second descent)
25x10,9
Skullcrusher 30
70x8,8,8
75x8
EZ Bar Preacher Partials
35x 3 sets to close to failure
I did not get to train today because of my brother’s bachelor party and a 12 hour clinical day. I also have a 12 hour clinical day tomorrow and am going to my girlfriend’s for the next couple days because she is in town. I am going to do core synergistics on Monday and plan on lifting heavy throughout the rest of the week. It’ll be slow posting though. I ordered leucine and have whey isolate on hand to start pulsing hopefully by the end of the week. More updates to come. Diet has been CLEAN lately and I feel awesome. HOT-ROX really starting to kick in. I start 4 tabs/ day tomorrow.