^A week from Friday, TRU.
Speaking of vacation, last year I made a half-assed attempt to get in awesome shape for vacation. I looked good, but honestly - after just one or two days of eating “normal people food” like fries and sandwiches, I felt and looked kind of soft and sloppy.
This year, I am much more firmly entrenched in the zone. I am not even worried about how I will approach my diet out there…it’s on lockdown autopilot and will continue to stay there.
“The chains of habit or too light to be felt until they are too heavy to be broken.” (Bertrand Russell)
I’ve been working on these eating habits for a while now, and just because I’m going on vacation doesn’t mean I have to let everything unravel. It’s not about looking good for one day, one week, or one part of the year. It’s about doing the important shit right, day after day after day.
Speaking of doing the important shit right:
61 g F
3500 mg sodium
82 g fiber
My weight is back up to 189 from 185. I’m pretty sure it’s because I’m back home with full access to my staple foods and supplements. When I dropped those four pounds, I was on the road eating 3 or 4 moderate meals a day. I was also having a few drinks every night. If you have a few drinks but stay within your intake targets, it means you are missing out on quality protein or carbs. My sodium intake also drops during those kinds of trips…lots of my staples and supplements have sodium. It’s not any one particular item with a ton of sodium, but just small amounts that add up here and there.
If there is one “peaking” strategy for vacation, it’s hiding right there in the difference between a supplement-heavy day and a day “on the road”. Hit the staples and supplements hard for the next 10 days or so, and then leave it all at home for the vacation.
This way, I’ll be naturally “drying out” over the course of the vacation. I know some people feel like they look and feel better when they are “filling up” but I have not found this to be the case. I almost always feel best on the way down…as I taper my sodium, carbs, and calories. This is probably because my best features are overall leanness and detail, and not size.
Besides, traveling with funnels and bags of powders and washing out fucking plastic shaker bottles in the hotel sink is just stupid. I’ve done it enough to know. Have a bigger fucking steak for dinner and call it a day.
Training today was a bit on the light side, although I did get some quality work in on my delts and traps. And arms.
Oh, and abs.
I’m playing around with varying degrees of “overreaching” to see how different rep styles, body part splits, volumes, and frequencies work together to dictate the rate of progress.
For example, with abs…if I take two days off completely, my abs feel insanely strong. It’s nearly impossible to fatigue them. Does this mean I should only train abs every 3 days? Nope, because then that effect would be diminished.
So far, the best thing I’ve used to guide me is how I feel when I start doing something. If I feel awesome, then I’ll crush it. If I feel just pretty good, then I’ll keep pushing and sometimes I’ll cross over into a zone where it feels great. But if the weight feels heavy or my joints feel stiff, I’ll usually just bag it and work on that the next day.
This has allowed me to build up to a fairly insane amount of volume. As long as I feel great after backing off for just a day or two, I know I’m good.