Thank you all for the nice comments, it only wants to make me train harder and destroy my plateaus.
Volcom: i dont do too much cardio by the way. i go through 1 month periods that i hit it more and then take it easy. i go through cycles depending on how my body feels. but i really dont do too much cardio. currently i would say its a high period and i do 45-60 minutes or more of bike riding, running sprints 2-3 times a week only. maybe do a little martial arts training as well. i always do cardio separate from weight training. i have had time periods especially during winter months were i may do cardio only once every 2 weeks or so.
my main focus for cutting is lifting heavy and dieting a low carb year round lifestyle. supplements help as well. but yes some cardio def does help, but to i dont like to do too much.
i really train recomp style i think, i always train for muscle mass although the way i eat prevents any significant increase. i did start out with a solid base (for my goals) as i have trained 18 years now.
Day 30
im going to try to start posting my workouts......
training philosophy: i dont go by charts, and i dont log my workouts. i like to hit each body part once a week, and am currently doing legs every 7-10 days. i dont have a definitive plan until i start training. im a freestylist but i do have core priciples, and my favorite rep # is 5. i often like to do a hybrid of heavy and light sets 3-15 reps, but my average rep range per workout is about 5-6 reps. i train like this year round for both cutting and bulking. if im having a injury prone day or feeling week i will lower the weight and increase the reps.
yesterday
30 minutes abs early in day without food in my stomach
later in day 1 hour bike riding around town
today
Chest. I boycotted all flat benching last week. Chest is hit once a week. First 2-3 sets are usually just preparatory sets for the heavier lifts.
Incline Barbell Bench 45 degree angle
Bar x10
135x8
155x8
175x6
185x4
185x6
Decline Barbell Bench 45 degree angle
135x8
165x6
185x8
195x6
225x5
Incline Dumbbell Presses
55x5
65x5
75x5
85x4
80x6
Dips, and i do them deep
4 sets 8-10
3 sets flys 75lbs 8-12
Todays diet
first of all, i drink light brewed cups of coffee all day long (my treat) so i use half and half. this fat consumption helps me with my energy.
bed time 2:30 am
woke up to pizz at 7am had 40gram myofusion shake and went back to bed
10:30 am officially rising and take some supplements on empty stomach
11 am 2 whole eggs, 3/4 cup egg whites, 1/4 soybeans, 2 splendas with butter spray for omelet, no oil.
12:30pm 20gr myofusion shake
15-20 minutes pre-workout 2 scoops anadraulic pump, with 200mg caffeine and 12.5mg ephedrine
workout 1:30
post workout 2:35pm 40gr myofusion shake
3:15 atkins bar
(below is plan for rest of day)
4:30 steak, about 1/3 pound raw (yes i cook it) and bowl of brussel sprouts, broccoli and cauliflower with mushrooms
7-9pm i may have a 25gr myofusion shake and another atkins bar during this time period, and also another bowl of vegetables
aroud 11pm same omelet same as breakfast. maybe will do smaller serving if i feel full
1:30am 30-40gr myofusion shake
2:30 bed time
Progress Update
Day 1 172.50
Day 4 170.75
Day 6 171.00
Day 8 170.00
Day 9 168.25
Day 11 169.50
Day 13 169.25
Day 16 168.75
Day 19 169.25
Day 22 168.75
Day 23 168.00
Day 24 167.25
Day 29 168.25
Day 30 167.75
Total Weight Loss - 4.75 lbs
