I increased weight on bigger exercises and stayed the same on the smaller ones. Still feels good. Recovery is actually pretty high, I think I got through it about the same speed as last time as well.
Yesterdays Workout
20 reps per exercise one exercise after the other no rest making a total of 3 rotations and 600 total reps. Weights used 32.5 for first four exercises and 20 for the rest
Everything is done with dumbbells on this workout no resting between exercises or rotations.*
Dead lifts > Bench > Squat > Bent Over Row w/ elbows out > Romanian DL > Shrugs > Standing Arnold Press > Reverse Lunges > Curls
I was drenched by the time that this was over actually about halfway through it. It took me a good 8 minutes to get myself calmed down afterwards. Just gasping and dripping sweat continuously. I almost wanted to hurl but got it under control. I kept grinning through it something about this workout brings out the masochist in me I guess. I truly enjoy the challenge and discomfort. My resting heart rate has dropped about 8 bpm since starting it too.
I touched base on the fact I was going to do the Lean Gain approach to dieting for a while. Well I already started it and here is a little information about it from what I understand so far since he does not have a book out yet. I am going by what I can learn from his blog.
The Lean Gains approach is similar to the Warrior diet but with muscle mass in mind. It has 16 hours of fasting and 8 hour period of eating, you still have to keep calories in mind just get them in a condensed time period to take advantage of the Intermittent fasting principles. There are lower carb days when you don't lift that you can still have a balance on and then a higher carb moderate fat day. However it is the Leptin response to this intermittent fasting pattern that helps the cutting while building muscle mass. Carbs are basically high enough a massive refeed is not needed. On high carb days 300-400 grams of carbs is no problem. There are a lot of options and they don't always have to be clean for it to work. Sometimes even more so they are not even close. He has days where you sit and try to consume ridiculous amounts of food. Cheese cake, MASSIVE steaks, I don’t know yet exactly when these tweaks are applied but I am interested in finding out for sure.
My experience so far, I get a hunger pang or two around the times I am used to eating, but then it is gone with in minutes. I am relatively sure this is actually more a conditioned response to those meal times, and that will diminish quickly. However admittedly it is challenging to get it all in those 8 hours however a few more sirlions will fix that... Home made turkey chili with rice, MMMMMMM lots of good options. I am also taking 8 grams of Glutamine/BCAA mix and 1 GEAR every 2 hours during the fast to promote synthesis. Anything under 50 calories does not break the fast and can be done every couple of hours without losing the effects. I am giving this diet at least 6 weeks to see how it actually works.
So to give an idea of what the lower carb day looks like for me on Lean Gains this was what I ate yesterday. Today the macros will be tilted toward the higher carb
2 small chili from Wendy's scooped from bottom 50 protein, 46 carbs, 14 fat
1 breakfast taco - 8 protein, 18 carbs, 8 fat
2 0z almonds 6 protein, 12 carbs, 28 fats
1 cup blueberries 1 protein, 18 carbs 0 fats
3 scoops protein powder 69 protein, 9 carbs 7.5 fat
1/2 cup oats 4 protein, 27 carbs, 2.5 fats
6 oz ground turkey 36 protein, 10 carbs, 18 fat
1 scoop protein powder 23 protein, 3 carbs 2.5 fats
1/4 cup noodles 2 protein, 11 carbs, 0 fats
Daily totals
Protein - 202 grams = 808 37.6%
Carbs - 154 grams = 616 28.6%
Fats - 80.5 grams = 724.5 33.7%
2148.5
Add in 20 grams BCAA and 10 grams whey during the fast for a total of about 230 in protein.
Yesterdays meals
Meal 1
4 scoops whey - 92 protein, 12 carbs, 10 fats
1 cup blueberries 1 protein, 18 carbs 0 fats
I whole grain blueberry bagel = Protein 9, Carbs 54, 2 Fats
1 whole grain Brown Sugar Cinnamon mini bagel = Protein 4, Carbs 24, Fats 0.5
2 tbls of Srawberry Preserves 24 carbs
3 caps Fish Oil = Fat 3.2 grams
Meal Totals
Protein - 106 grams 424 cals
Carbs - 132 grams, 528
Fats 15.7 grams, 141.3 cals
Total Cals = 1093
Meal 2 same as meal 1 minus the mini bagel
Meal Totals
Protein - 102 grams 408 cals
Carbs - 108 grams, 432
Fats 15.7 grams, 141.3 cals
Total Cals = 997
Meal 3
2 oz grilled chicken breast - Protein 14, Carbs 0, .5 Fats
2 scoops whey Protein 46, Carbs 6, Fats 5
3 caps Fish Oil = Fat 3.2 grams
Protein 60 = 240
Carbs 6 = 24 - I should have at least tried to have something with a little carbs here but was too full stomach will stretch quickly though.
Fats 8 = 72
336 cals
Total Cals for the day 2426
Protein - 268 = 1072 44%
Carbs 246 = 984 41%
Fats 39.4 = 354 15%
On a side note I have stopped the dermacrine. I will use it later but now is just not the best time to get the use out of it that it deserves. I used it 3 weeks and I am sure it helped me along with my recovery however I am going to use it when my concentration is on growing. I am still taking the Gear, N2KTS, Jack3d, Forged Burner and Adderllin along with a GH Supplement. I am more than likely going to start a Test booster of some sort, more than likely Testopro.
This morning was cardio and I did 500 cals on the treadmill in 45 minutes. I have also been walking most days at lunch this is just activity and not quite intense enough to be called cardio. However I do throw in calisthenics in circuits on occasion like I did yesterday, or do wind sprints or walk up and down a steep hill to increase intensity a little.
