Alright everyone! It is Sunday and I am preparing for the week. I will be having 3 days going forward a high calorie day, regular calorie day and off day. Will be trying to stay around the 203-205 range. Will monitor waistline for bodyfat through this process. I will be continuing to make improvements for my IFBB debut in April.
Here is what my macros will look like:
Regular days: 308 P/240 C/90 F 3000 cals
High days: 272 P/391 C/83 F 3,400 cals
Rest days: 308 P/192 C/ 90 g 2808 cals
I will post my workouts as I go through them during the week. Being 45 years old, I really focus on time under tension and focus on the muscle being worked. Like I tell my clients, I check my ego at the door on how much weight I lift.
I will be doing 2 days of 20 - 25 minutes of cardio just to get the blood flowing and recovery. I don't like to do too much cardio during the off season if at all but this year I didn't do any cardio in the off season and really didn't like the way I felt. My warm up will be 10 minutes on the treadmill just to get focused on the workout at hand.
I will keep you updated on the process and will probably do some YouTube videos with it starting in January on the prep with decent video production on the workouts, food prep and what to go through.
Pic after arms earlier this week: