Posts Tagged ‘Fit’

General Summary:

Another week gone and more progress made. Felt fairly motivated throughout the week however encountered slight setback over the weekend. My average weight for the week again reduced over the previous week and I felt that my strength is still there or even improving which is positive.

My only negative annotation for this week was Saturday where it was a scheduled rest day however it also ended up being a not scheduled refeed day where I didn’t fully track my macros for the day. I went out Friday night into the early hours of Saturday and even though I only very few drinks I felt slightly under the weather on Saturday, perhaps mainly due to the lack of sleep, and towards the end of the day I ended up binging. Still these sorts of excuses won’t get me to where I want to get and although the damage was limited I know that I cannot afford these!

Anyway now that I have admitted to guilt, I shall start the week strong and ensure I make full use of those extra calories consumed.

.Here’s a recent post on my Instagram account of my latest progress photo (yes… a selfie), still a long way to go in this cutting but ever slight improvement on previous weeks conditions:

Captura

Diet, Nutrition and supplementation:

Current Macros

Current Macros

Main highlight – which in fact is a low point; for the week was the unscheduled refeed on Saturday. Otherwise I have kept my diet and nutrition pretty structured around the macros stated above hitting the number within 5g range of each macro nutrient.

As energy levels are good and average weight for the week – 175.5lbs/ 79.6kg was below than previous week I will be sticking to these macros for the foreseeable future.

In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.

Something I haven’t mention is that until recently I’ve been a great fan of taking all sort of pre-workout (i.e. BSN No-Xplode; ON Platinum-Pre; Hemo-Rage and so on) as I had become slightly addicted to these and felt that I couldn´t get a good workout in if I didn’t take them before. However just over a month ago I decided to stop this addiction and go back to basics hence why I now mix my own pre-workout mix based on the most proven ingredients.

So in addition to my BCAAs I’ve also added Citruline Malate and Beta-Alanine to my stack which I take pre-workout for its performance enhancing ability. Also I am a big fan of coffee! Caffeine is known to be a great anti-oxidant with many proven added health benefits taken in moderation obviously. So this effect I aim to have a maximum of two cups a day, one in the morning and another 30 minutes to an hour pre-workout for that extra bit focus. I still occasionally have other energy drinks and will use these pre-workout at times that I feel that a coffee may just not be enough for that day.

Training:

Training Split:

1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.

3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.

2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes

This week was no different to the previous week in terms of workouts. Only differing factor may have come on the Saturday where my energy expenditure was not as high as the previous week as the only activity I did was some walking as I spent most of the day just sitting and watching sports.

Weekly Update

Weekly Update

Week ahead:

I am already a day late for the weekly update and my aim to actually change my weekly updates post to the Saturday as opposed to the current Sunday which make this post two days late. Anyway this week I plan to stick to my current program and avoid any binging or unplanned re-feed days. Nothing in specific to highlight of the week ahead but only hardwork and focus needed for yet another productive week!

So here is my weekly update summary. Decided to get some structure to it so that makes it easier to track what I am actually doing at the different.

General Summary
I feel that I had a good week, kept myself on track throughout the week and decided to have a slight silent week on the social front which obviously always helps progress.
Main point to mention is that at the beginning of last week I started to question whether tracking my weight and aiming for a predetermined % of weight loss per week was the most adequate approach from a practical as well as mental perspective. So instead I decided to some what change my goal:
New goal:   Drop body fat, maintain muscle and strength – Slow decrease of average weekly weight
Daily 500 daily caloric deficit (+/- 15% below maintenance calories)
So I will still be tracking my weekly average weight and ensure that it is dropping however without having predetermined %s it won’t be playing in the back of my mind if a week’s average ends up not hitting a target weight. Besides as I have previously said I have no end date to this cut so I much prefer the slow and steady approach.
 
Diet, Nutrition and supplementation:
Last week I toyed with the idea of mixing up my daily calories and macros depending the activity level on the day. I have decided against this for now and I will keep my macros consistent day in day out for the time being. This might change over time if I find myself hitting a plateau.
On the whole nothing much to report on here as I had a decent week and met my goal of dropping my average weekly weight. Only deviations were provided by the fact that n the 15th of March I was way below my average for that week due to a social event which lead to other incidents and having had a slight up in calories on that day, the 16th of March I started slightly above the average.
In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.
Training:
Currently keeping my training follows a simple split of:
1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.
3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.
2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes (and I mean literally walk) or cleaning or something of that sort to just ensure there is some calorie expenditure as otherwise I will sit all day and actually my overall energy expenditure for the week will probably not put me on the required deficit.
The assistance movements on Power Days and most of my hypertrophy days routines don’t have an exact  preset exercises I follow as I like to change. At the moment I’m not incorporating any cardio sessions into my workout as I am still managing to see good progress.
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Week ahead:
My initial plan is to stick to my current split in both the training program and diet front. Hoping to see some further progress on some of my lifts. Next week I am intending to start tracking my lifts on an excel spreadsheet so that I can share those with you as well. Got a few posts planned to release this week as well so keep an eye out for them. Also intending to start having some progress pics on here and potentially even some videos in the near future.
Also I do update my twitter and instagram quite constantly so if you want to follow my journey more closely you can find me @lausef
Also you can follow my food diary on MyFitnessPal by searching for me @lausef
Have a great start to the week everyone, get some PBs but most importantly have some fun and enjoy it!