I want to genuinely congratulate and thank you for this program that you made. It’s one of the best I’ve ever experienced without the use of even a single barbell/dumbbell!
Having said that, I am a stressed individual. I’m entering week 11 now and the workouts along with the added cardio progressions are starting to take it’s toll on me. My back, legs and arms are becoming more defined but I’m holding a lot of water weight in my waist and belly due to elevated cortisol levels. I’m currently skipping the intervals and doing only the pre- and post-workout steady state at a relaxed pace as this helps to calm me down. I noticed that plyo work and intervals make me more anxious.
As a type 3 I have bumped up my carbs a little bit, included them in each meal along with a good protein source and some healthy fats. I take about 20-30 grams of carbs (2-3 tangerines) before and 40-60 grams of carbs (2 banana’s), a whey protein shake (30 grams), 5 g glycine and 250 mg of magnesium bisglycinate after my workouts. I use a blend of EAA’s and electrolytes intraworkout as this gives me more focus and keeps me well hydrated. Caloric deficit is around 500 calories. Carbs: 45-50%, protein 30%, fats 20-25%.
I’m going to redo the entire program (with progressive overload off course) but I was wondering how you would approach cardio for the next cycle to keep cortisol levels in check. If experiencing sleep disturbances or more stress, should I just focus on:
- steady state alone and no intervals?
- walking instead of jogging post-workout?
- doing cardio only on rest days and decreasing daily caloric intake instead?
Current weight: 88 kilograms