@norse_str3ngth I am really killing in in the gym…have been since day 1 at 20 weeks out.
only thing changed in past 3 weeks is going from PPL split to a 2 on 1 off split of
chest-bicdps
legs
HIIT
shoulders/triceps
back
HIIT
repeat
abs every HIIT day.
been working very well to. although not my norm I like the focus it gives muscle groups and the frequency it gives muscle groups now. I thank @BrickHead for the split suggestion.
I train solo but none the less I use rest pause sets and cluster sets to get max reps out and really take sets to failure or in some but not all cases beyond failure.
lucky enough for me this time round in prep my major numbers in bench, squat, rack deads, pull ups, dips and shoulder presses have not suffered at all. my loads have not had to dive at all. at least for sets done at a 6RM or higher anyway. bodyweight lifts are actually higher then they were in offseason by a hair but I am also 20lbs lighter then I was then.
macros for the past 3 refeed days have been 550g carb, 185g protein, 30g fat
proteins are almost always whey, egg white, ff greek yogurt and ff cottage cheese on refeed days
carbs are flavored oatmeal, baked yams, white rice, homemade low fat oatbran cookies, halo top ice cream, arctic zerio ice cream, flavored rice cakes and pretzels.
fats are n/a as I don’t add any other then fish oils. all else naturally occurring.
I simply hit 110g carbs a meal, 35g protein a meal and then natural fats in the foods. none added.
as of yesterday I am now working with my friend, peer, and old grad school buddy, Peter Fitschen of Fit Body Physique LLC. He was going to be my offseason coach after these shows ended but I said WTF and got him in with me now to take stress out of peaking for these shows as well.
as of today I am now at his assignments for diet/cardio. training he feels I have a handle on since strength and intensity not suffered at all to this point. plus it is my profession after all…I better have a hang of it!
240p 140c, 45f (all day)
220p. 280c, 40f (6th day refeed)
2x30 HIIT /wk
2x30 LISS /wk