Back on it: The Plan
Training - Insane!
Macros (C/P/F) - Medium/Super High/Medium
Calories In - 2,500 - 4,000
Calories Out - 3,000 - 3,800
Cal. Balance -Will vary Here we go!
Ok after a great 2 weeks off, with just some light jogging, 1 weights sessions and lots of walking to balance out the food, I've put on a few pounds of fat, but nothing too major. The nice rest both mentally and physically have fired me up to the max. I had time to re-evaluate as the journey of fitness always requires and now its time to hit it hard again.
The basic plan is a 3 month outlook. Doing 4-5 weeks of increased calorie intake and intense, long hard sessions. I think I'll be just about ready to burnout by the end of this, so I'll be taking 1 week of light/recovery, then 6 weeks of hardcore cutting.
Food - My average training day usage varies from 3,100 to 3,800 on big cardio days. So anytime I'm training hard (e.g. not a rest day or light/recovery training day), I'll be aiming for 300 grams of protein and as close to 4k calories as I can manage. This will enable me to focus on intensity and volume, so hopefully increasing my fitness and strength for the upcoming hardcore cutting phase.
Monday - Chest/Upper Back/Bi's (25 sets)
Tuesday - Thai Boxing (High intensity cardio, 90 minutes)
Wednesday - Shoulders/Lower Back/Legs/Tri's (27 sets)
Thursday - 15km run (Medium intensity)
Friday - Chest/Upper Back/Bi's (26 sets)
Saturday - 5-10km run and Shoulders/Legs/Tri's (29 sets)
Sunday - Collapse in a heap (24 hours) (REST DAY)
WTF are you doing Gasman? You'll burnout! Your cortisol will eat the hell outta ya muscles. Don't do it. Well I am. I am a little crazy. Bear in mind its only 4 weeks, maybe 5 if i feel good by the end of the 4th, and bear in mind ill be having 4000 odd calories each day except sunday and thursday. I will also be taking copious amounts of BCAA, 300 grams of protein and some DS Lean Extreme to counter the cortisol.
Before I start this log, i was gonna start last week but a cold knocked me for six and i was off work. I did train thursday friday but they were lacklustre, notquiterightyet-sessions if you know what i mean. I will log my workouts from tonight onwards.
Live the dream guys n gals!