I briefly maintained a journal here when I did DC but that didn't last too long....this time around I hope to keep this one going for a long damn time.
Brief description of what I'm doing: I've done BB training in the past and its grown stale so I'm going with a more athletic/power/explosive type training while still keeping in some of my favorite hypertrophy work. I'm implementing more compound style moves that should carry over more to overall athleticism, explosiveness and power. I'll be using bands as well two times per week.
In terms of diet, I'm coming off a dirty bulk which didn't go so great. I've never tried one so I figured what the hell, lets see how it goes and I gained a couple pounds of muscle but put on body fat. After getting up to 195 from 185 over 2-3 months and realizing that most of it wasn't muscle I reduced calories and am back at 185-188 at somewhere between 9-12% body fat. My plan going forward is to do a recomp averaging ~2350 calories daily but cycling calories pretty drastically. I'll be doing 2 days a week at 3000 calories, 2 days at 2500 calories, 2 days at 2000 calories and 1 day at 1500 calories. Ratio's will be 40% protein, 35% fat and 25% carbs. Full disclosure, the diet portion is a blend of what I learned from my experience working with Skip and from a later stint with John Pinder from IA's.
Training will be 4 days a week with, if I'm feeling fresh on one of my off days, an extra workout for arms. On at least two off days I'll be doing interval sprint training on an outdoor track in preparation for physical examinations for a government job.
The overall template is:
Sunday: Dynamic Upper Body, 2500 calories.
Monday: Sprint Interval Training, 2000 calories.
Tuesday: Lower Body/Back Hypertrophy, 3000 calories.
Wednesday: Upper Body Hypertrophy, 3000 calories.
Thursday: Sprint Interval Training, 1500 calories.
Friday: Dynamic Lower Body, 2500 calories.
Saturday: Either sprint interval training or direct arm work, 2000 calories.
Hopefully this journal is around for the long haul!
Brief description of what I'm doing: I've done BB training in the past and its grown stale so I'm going with a more athletic/power/explosive type training while still keeping in some of my favorite hypertrophy work. I'm implementing more compound style moves that should carry over more to overall athleticism, explosiveness and power. I'll be using bands as well two times per week.
In terms of diet, I'm coming off a dirty bulk which didn't go so great. I've never tried one so I figured what the hell, lets see how it goes and I gained a couple pounds of muscle but put on body fat. After getting up to 195 from 185 over 2-3 months and realizing that most of it wasn't muscle I reduced calories and am back at 185-188 at somewhere between 9-12% body fat. My plan going forward is to do a recomp averaging ~2350 calories daily but cycling calories pretty drastically. I'll be doing 2 days a week at 3000 calories, 2 days at 2500 calories, 2 days at 2000 calories and 1 day at 1500 calories. Ratio's will be 40% protein, 35% fat and 25% carbs. Full disclosure, the diet portion is a blend of what I learned from my experience working with Skip and from a later stint with John Pinder from IA's.
Training will be 4 days a week with, if I'm feeling fresh on one of my off days, an extra workout for arms. On at least two off days I'll be doing interval sprint training on an outdoor track in preparation for physical examinations for a government job.
The overall template is:
Sunday: Dynamic Upper Body, 2500 calories.
Monday: Sprint Interval Training, 2000 calories.
Tuesday: Lower Body/Back Hypertrophy, 3000 calories.
Wednesday: Upper Body Hypertrophy, 3000 calories.
Thursday: Sprint Interval Training, 1500 calories.
Friday: Dynamic Lower Body, 2500 calories.
Saturday: Either sprint interval training or direct arm work, 2000 calories.
Hopefully this journal is around for the long haul!
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