I’m a tired puppy. Two-a-days are on hold now.
And while I still love my workouts when I’m doing them, the daily routine of traveling back and forth, packing food, etc., is wearing me down. I don’t think I’m making progress with this routine anymore. I feel like the SLBM (Stupid Little Back Muscle) is telling me I need more recovery time between workouts. And I’d like to be home more before school starts.
Nutrition Plan: I made a change last week and that will continue this week. With the BodyBugg, I can see the percentages of macronutrients (protein, carbs, fats) each day. Last week, I tried to get those percentages as close to equal as possible. It’s been working out to be about 30% protein, 40% carbs, and 30% fats. For months I’ve been timing my protein intake around my workouts, but I never really planned my carb intake. After my increase in body fat last month, one of the other trainers at work, Evan, suggested I read a book titled “Better Than Steroids” because the author explains how to time carb intake through out the day so that the body won’t store carbs as fat and will burn fat for energy. Love that book! So even though I’ve been eating 40% of my calories from carbs over the whole day, I eat most of those carbs in the morning and at lunch. For supper, I eat very low carb green vegetables with protein. No carbs after supper – protein shake before bed. I’ve been keeping about a 200 calorie deficit most of the day, eating up to zero or into a little surplus a couple of times. I think nutrition will be easier to monitor when I’m at home more than at the gym or on the road.
Workout Plan: I’ve been listening to the big boys in the gym and filing away some ideas for a while. So for this week, I’m going to change it up and try a couple things I think might be good to do for a short period of time. One workout a day, but make it a little more intense than I’ve been able to do lately. I’ll do some monster high rep sets for quads and super sets (or maybe even giant sets) for other parts. I’ll hit the gym when it’s not busy to reduce distractions. And I’m going to add in a little low-intensity cardio – just 20 min of easy stair climbing after lifting four or five times this week. Get the oxygen in the blood and get it moving into the muscles I just worked. I’ll still do calves and abs everyday.
Monday: Rest
Tuesday: Quads
Wednesday: Chest
Thursday: Back (with deadlifts)
Friday: Shoulders
Saturday: Hamstrings
Sunday: Arms
Renewal Plan: I’m getting my hair color fixed and trimmed up this week. And maybe a massage. Stretch everyday. Stretch before stretching. I probably should have asked Adam stretch me more, but it hurt a lot the last time he did it so I stopped asking. There is a book about facilitated stretching at the gym. I need to get someone else trained to stretch me. Maybe with just one workout a week, I’ll find time to drop into a yoga class. Or do it at home. I have a yoga DVD around here somewhere…
Maybe I’ll add comments as the week progresses to keep track of how things go. I feel like I’m starting to stall and I’m hoping this change will be a catalyst for some big gains.
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