Yesterday I said that I’d keep my diet exactly the same for today. I lied. I made a few minor adjustments, and managed to nail my macros perfectly. 50% carbs, 30% protein, 20% fats. Using the Sunwarrior powder I got yesterday, I was able to increase my protein exponentially without adding carbs. Other than that, I replaced my green breakfast smoothie for a protein, peanut butter, granola concoction which ended up being almost 1000 calories but was ridiculously delicious and kept me sustained all day at work. Even with that, I’m keeping my daily caloric intake under 3000 which is necessary for me to maintain.
I’m going to keep my macros, and calories at this ratio for the next week or so before gauging whether or not it’s necessary to adjust them.
I haven’t posted any of my workouts yet, mainly because I wanted to focus more on the nutrition side of things before elaborating on exercise. I’ve been working out every day since beginning this, but I’m keeping my intensity at a significantly lower rate while I ‘test the waters’ with my diet. The biggest fear here being that if I over train while I’m still getting my nutrition solidified, I could do more harm than good.
I’ll be posting in depth workouts very soon, but here is a basic structure of what my first week looks like while adjusting to this new lifestyle.
Training & Frequency
My workout regime is very similar this week as it has been for a while, just with a lower intensity. All this means is that im trying to keep my workouts shorter, and I’m using less weight. The only reason for this is that I wasn’t 100% sure I’d be meeting my desired nutrient goals for maximum recovery. I’m limiting cardio to once or twice a week for only 30 minutes, and I’m keeping my lifts to a maximum of 45 minutes.
Here is a very very basic breakdown of my conditioning week. All workouts should consist of compound lifts (working out more than one muscle at a time) and performed with 80% of your maximum lifting capacity at most.
4-5 sets each
Day 1: Chest, triceps, shoulders and core. 45 minutes of bench press, push ups, lateral raises, shoulder press, dips, cable pull-downs, russian twists, 60 second plank.
Day 2: Back, biceps and core. 45 minutes of wide grip chin ups (chest to bar, pause at the bottom for honesty), lat pull-downs at 50% max, bent over rows, cable rows, reverse cable flyes, drop set hammer curls, drop set reverse curls, hanging leg lifts.
Day 3: Legs. 20 minutes jogging. 30 minutes of deadlifts, barbel squats, goblet squats with kettle bell, leg extensions, standing calf raises.
Day 4: Rest
I will repeat these workouts until the end of this week where I will increase the intensity back to where it was.
Keep it simple, keep it sweaty.