Monday:
40g fat (350 calories)
200g carbs (800 calories)
150 g protein (600 calories)
1750 calories
PM Weightlifting 5x5 training
Tuesday:
50 g fat (450 cal)
150 g carbs (600 cal)
160 g protein (~650 cal)
1700 calories
30 min cardio upon waking up (after consuming ~5g protein to avoid protein consumption & water to help hydration)
30 min cardio in evening
Total calories burned from cardio ~700
Do you know what the problem with what I did today is?
I believe I did too much cardio and probably encountered protein metabolism which puts me at risk for muscle loss, resulting in a decrease in metabolism. From now on, on these caloric restrictions I plan to not do 2 sessions of cardio unless I plan on eating 2000+ calories worth of food.
Tuesday, August 25, 2009
Sunday, August 23, 2009
Fitness Goals
Although in the past 7 months I've made tremendous improvements in my fitness and physique, iit seems I've finally hit a plateau at around 150lbs (11-12% bodyfat) in this most recent cut. My caloric restrictions originally worked for me when I was around 158, but now with decreased metabolism, it seems as if I need to approach this matter with a new level of intensity before improvement can be seen.
I have never very much cared about the state of my ab visibility. However, as I have been cutting, it seems like I would like reveal a set of washboard abs.
What has always puzzled me is why some people have the genetics to have popping abs at around 10-11%, but I do not have a 6 pack at that 10-11% body fat percentage even with enough musculature. Unfortunately I am predisposed to pile fat around the lower abs (it is easy for me to lose fat in the neck/face area).
My current cardio workouts involve doing performance based short distance cardio (e.g. running 2 miles at 6-7 min mile pacing). While this was okay for my initial cut, I have not been able to generate the caloric deficiency to further progress past my current state.
I have devised a change of my workouts in order to push myself down to 8-9% bodyfat and attempt to maintain/increase the size of my abs.
______________________________
New Additions:
What I must do is ramp up the cardio.
1) Perform 20-30 minutes of cardio first thing in the morning (everyday) while my body is still depleted of glycogen (basically you just drink water and go run).
2) Increase the amount of ab workouts I do. (3x a week at a higher intensity and volume)
And change my nutrition. Instead of simply "restricting" my calories on a medium-carb diet.
I will attempt to change the amount of carbs off a 4 day cycle that I consume.
I have never very much cared about the state of my ab visibility. However, as I have been cutting, it seems like I would like reveal a set of washboard abs.
What has always puzzled me is why some people have the genetics to have popping abs at around 10-11%, but I do not have a 6 pack at that 10-11% body fat percentage even with enough musculature. Unfortunately I am predisposed to pile fat around the lower abs (it is easy for me to lose fat in the neck/face area).
My current cardio workouts involve doing performance based short distance cardio (e.g. running 2 miles at 6-7 min mile pacing). While this was okay for my initial cut, I have not been able to generate the caloric deficiency to further progress past my current state.
I have devised a change of my workouts in order to push myself down to 8-9% bodyfat and attempt to maintain/increase the size of my abs.
______________________________
New Additions:
What I must do is ramp up the cardio.
1) Perform 20-30 minutes of cardio first thing in the morning (everyday) while my body is still depleted of glycogen (basically you just drink water and go run).
2) Increase the amount of ab workouts I do. (3x a week at a higher intensity and volume)
And change my nutrition. Instead of simply "restricting" my calories on a medium-carb diet.
I will attempt to change the amount of carbs off a 4 day cycle that I consume.
Day 1:
- Moderate carb: 200 g (800 calories)
Moderate protein: 150g (600 calories)
Low fat on everyday: (400 calories or less)
~1800 calories
- Low carb: 100 g (400 calories)
High protein: 200 g (800 calories)
~1600 calories, this means basically oatmeal for breakfast, and some recovery carbs post-workout
- Low carb & High Protein, ~1600 calories
- High carb 250 g (1000 calories)
Moderate protein 150 g (600 calories)
~2000 calories