Quote:
Originally Posted by CFD
I would definately keep post workout nutrition, reduce cals somewhere else, your body adapts to your workouts so perhaps you should try different exercises for the same muscle groups, add more compund lifts, deadlifts squats etc. try dropping a couple of the isolation sets and try 3x12, same theory when you reach 12 up the weight, a few more reps may help with size
|
I do eat the protein bar right after my work out. Today's was a "Pure Protein" brand (hey they're $1 at the grocery right now). 18G or protein 19G of carbs but only 2G of sugar.
I'll check back with you at the end of the month when I'm changing my workout again. I change it up every 90 days and March 1 will be a new one.
Today's workout:
HS Hack Squat 265 @ 5x5 notes - too easy go to 275 next week
HS Leg Press 585 @ 5x5
HS Leg Extension 150 @ 5x5
HS Leg Curl 135 @ 5x5
Seated Calve Raise 90 @ 8/4 (20 second negatives on each rep)
Super Nose Breaker 90 @ 5x5
Reverse Grip Bench Press 155 @ 5x5
Cable Rope Tricep Extensions 100 @ 5x5
30 minutes light intensity treadmill cardio
Meals today will be:
Pre Workout 1 scoop ON Whey 6:30am
Post Workout Pure Protein Bar / 2 cups coffee no sugar 9:30am
Lunch
Baked chicken breast
2 cups brocolli 1 tbsp ICBINB
1 cup brown rice
1 small bag sun chips
Afternoon Snack
Some kind of orange thing can't remember what it's called but not an orange
Carb Master Yogurt
Dinner
TBD
I agree on the starving ones self being a bad idea. I try not to lose more than 1-2 pounds per week. More than that and you risk eating in to the muscle. I gradually drop calories until I level out to the 1-2 lbs per week lost and track my strength at the gym and body fat with a OMRON body fat monitor. Works decent.
I can definitely feel the reduced calories, but as long as I do ok at the gym I stick with it. If my strength starts to wain at the gym, I add 200 cals/day and go from there.
I do eat two cheat meals a week. One on Sunday and the other on Wednesday but don't go too crazy.