Hey guys. Gonna recap the week thus far. I've been working on revamping my website and getting my online business rolling like I want..which led to a little spat with wordpress but no big deal. So I've really been focused on fixing all that up...haven't spent much time posting here. Anywho here we go:
Weight hasn't moved any..it has actually be up a few pounds. I thought I was holding water so I drank a little more than 2 gallons of water for the past two days..weight still wasn't down to the 215.5 it was last week. I'm a little stumped how I got down there unless it was purely glycogen depletion related. I suppose it's possible.
Physically, my body is definitely changing, but the scale isn't moving. This is when it becomes challenging and you must trust the process. I know from last prep I really started losing when we cut carbs to about 185g. Basically higher protein, moderate fat, moderate carbs worked really well. I don't know if we are going there next but Coach said he will tweak my diet this weekend.
Of course this becomes the game of prep, you can't go straight to what you believe works best, then your body will adapt and you're screwed. So patience is key. Trust the process and trust your coach, otherwise, why hire them?
I did throw an extra day of cardio in this week to make 4 - 20 min sessions but all together that's really only an 800 calorie deficit in addition to my diet where we may be slightly below my BMR calorie wide so I guess I can't expect drastic weight change yet.
Work-outs have been as follows:
Tuesday - Back
3x8x2 with 25 lbs
T bar row machine
Chest supported DB rows
Lat PD single arm with other arm contracted, then both arms.
Thursday - Shoulders
DB Overhead Press
DB Arnold press
Seated DB lat raises
Pec Deck rear delt
Did my typical 5 lb shoulder to slightly above head lateral raises for about 20 reps in-between each set starting with the Seated lat raises.
Friday - Arms
Close grip Bench
Ez Curl Bar Standing
Triceps DB Overhead press
Reverse grip trip press downs
These have all been pretty high intensity workouts with minimal rest times. Really trying to go for heavy sets for decent volume vs lower rep ranges. Seems to get the most "bang for my buck."
I'm typically doing lecthin granules (for the phosphatidic acid) and a poptart pre workout followed by BCAA's and creatine intra workout but I'm finding myself becoming hungry during workouts already. At one point I was doing Karbolyn intraworkout which is a maltodextrin-based carb drink but it can be hard on my stomach for some odd reason. I did dextrose for a long time with no issues which is "supposed" to cause more issues but everything is relative. Still, I haven't seen a drop in performance by switching away from intra-workout carbs.
Next up for this week:
Legs on Sunday
Got a packed day tomorrow. Helping with all day interviews for the dietetics program at the University I did my grad work at followed by a business meeting in Raleigh (about an hour and half east of here). Fun saturday. I kind of just want to sleep in but hell, you're only alive but so long right?