Just wondering if I am eating enough to lose bf slowly but still be able to recover.
Weight Training:
30s rest between everything, down from 60s, shortening the rest periods 5s every week
Just short of failure
Explosive as possible
Mon
9x4 w/ 6RM
Squat 250 lbs
Plyo Pushup BW
One Arm DB Row 110lbs
Good Morning 145lbs
Weighted Dips 15lbs+BW
Weighted Wide Grip Chins 20lbs+BW
Tues
Off
Wed
6x6 w/ 8RM
Romanian Deadlift 225 lbs
Incline DB Press 65lbs
BB Row 145lbs
6 on each leg DB Lunges 70lbs
Push Press 105 lbs
Weighted Close Grip Chins 10lbs+BW
Hang DB Snatch 40 lbs
Thur
4x9 w/ 11RM
Front Squat
Flat DB Press or Close Grip Bench Press or Weighted Close Grip Pushup
T-Bar Row
DB Romanian Deadlift
BW Dips or Military Press
Supinated Grip Pulldown
Fri
Off
Sat
3x12 w/ 14RM
Snatch Deadlift
Flat Bench
Seated Cable Row
Lunges (12 on each leg AKA Puke Set)
Standing Military Press
Supinated Pulldown
Sun
Off
Cardio:
Mon:
Bike to Work: 25 mins varying intensity
Bike to School: 45 mins varying intensity
Bike to Gym: 30 mins varying intensity
Weights
Bike Home: 20 mins varying intensity
Tues:
Bike to Work: same as above
Bike to School: same as above
45 mins LISS at School Gym 3.3 mph 10% incline
Bike Home: 15 mins varying intensity
Wed:
Bike to Brooklyn: 60 mins varying intensity
Bike to School: 1:15 mins varying intensity
Bike to Gym: 30 mins varying intensity
Weights
Bike Home: 20 mins varying intensity
Thurs:
Bike to Gym: 20 mins varying intensity
Weights
45 mins LISS at Gym
Bike Home: 20 mins varying intensity
Bike to School: 15 mins varying intensity
20 mins HIIT Cardio at School Gym
Bike Home: 15 mins varying intensity
Fri:
Bike to Work: 25 mins varying intensity
Bike Home: 25 mins varying intensity
Maybe Bike to Bookstore or other place to chill and read: 20-45 mins varying intensity
Sat:
Bike to Gym: 20 mins varying intensity
Weights
Bike Home: 20 mins varying intensity
Bike to School: 15 mins varying intensity
Bike Home: 15 mins varying intensity
Sun:
Bike to Work: 25 mins varying intensity
Bike Home: 25 mins varying intensity
Maybe 20 mins of HIIT if I don’t feel my cns is destroyed
Nutrition:
3000kcals
Weight Training Days:
45% carbs
35% fats
20% protein
Off/Cardio Days:
20% carbs
45% fats
35% protein
Endo-Meso around 12-15% bf looking to get to 8-9% bf. oh and last night i had a crazy dream that i ate about five 3 musketeers candy bars and was totally relieved to wake up and realize that i didn’t totally blow my diet. hahaha maybe i’m not eating enough for the high vol of exercise that i do. could someone please give me some advice on what to do?
I don’t want to cut back on physical activity but sometimes i feel really hungry or like my muscles don’t recover fast enough. my cns is good most of the time and i’m always itching to get to the gym so i know that means that i have mentally recovered, but i think when i start having dreams about food then i should be eating more. Just a thought. thanks for any advice, critical or not, from anyone.