Nutrition
My current macronutrient goals are –
Regular days (6 days a week) – 50f 185c 200p ~ 2000cals
Refeed days (1 day a week) – 50f 400c 175p ~ 2750cals
*I try to intake at least 15g of dietary fiber each day*
I hit my macronutrient goals through whatever I feel like eating for that day.
I don’t pay too much attention to meal timing as it is highly irrelevant to body composition.
So some days I’ll have 6 small meals, other days 2-4 bigger meals.
It just depends on whatever fits my schedule on that given day.
What IS highly relevant to body composition is if you are in a caloric surplus or deficit.
That and the breakdown of how much of each macronutrient you are intaking.
WHAT meal timing is relevant to is gym performance.
So I try to have some type of carb source about ~45-60mins before a workout.
Usually a ham or turkey sandwich 🙂
Supplements
Nothing fancy here just whey protein, creatine, a mutli-vitamin & fish oil.
Training
So right now what I am running is a power/hypertrophy split.
There are many different variations out there; I am running it in a 6-day split.
Currently it looks like this:
Mon – Push Power
Tues – Back Hyper.
Weds – Legs
Thurs – Chest Hyper.
Fri – Pull Power
Sat – Delts/Arms Hyper.
Sun – OFF
Ideally I would have the order as:
Mon – Push Power
Tues – Pull Power
Weds – Legs
Thurs – Chest Hyper.
Fri – Back Hyper.
Sat – Delts/Arms Hyper.
Sun – OFF
The reason I am running it how I currently am is because I am training with
my GF (3-4 day push pull split), so I tried to make my workouts coincide with hers.
Starting next week though I will be swapping my push with pull and back with chest, reason
being that I have her cycling one of work days to give it more frequency. So basically right now
she has two push days and one pull & leg day. She ran that for four weeks so now we’re
gonna double up on her pull days. Then after those 4 weeks, we will double up the leg day.
Cardio right now is a weekly goal of 1000kcals burned. So I have it split up as this –
Mon – 200kcal (~20mins)
Tues – 200kcal (~20mins)
Weds – No Cardio
Thurs – 200kcal (~20 mins)
Fri – 200kcal (~20 mins)
Sat – 200kcal (~20 mins)
Sun – OFF
*Cardio is usually done post-workout or a few hours post-workout.
Ideally I try to do it post-workout*
*The intensity is moderate-intensity, basically to the point where
I can talk if I have to while performing the cardio but
would rather not because it would wind me. On days where I’m
feeling good I go as hard as I can until I hit my caloric burn for the day.*
Plans After The Cut
First I have to reverse diet, which is essentially walking my calories back
up to bulking levels (~100-200 above maintenance). The way I will
go about this is by adding ~100cal every week (or every other) in the form of carbs
in order to stimulate my downregulated metabolism. Once that is complete I plan to bulk
for 3-4 months. After every 3-4 months I will do a mini-cut (4 week long cut MAX)
in order to keep any fat gained at bay. I plan to switch routines every 3 months or so.
I have been doing the same routine for about 1.5 years and do want to try different
stuff. One that I want try is a Upper-Lower Power/Hypertrophy split with an additional
workout day which will consist of a weak-point day.