Monday, August 8, 2011

I Heart Avocadoes

It's been a few weeks since the Warrior Challenge and my strength has been steadily gaining. I'm nearly back to my PR of 205 x 3 for deads...about 5 lbs and another couple of weeks away and I'll bust through that plateau.

Weighted pullups and chinups are increasing again as are weighted dips, bench and DB military press. I've also added stiff-legged deadlifts to my 20-rep breathing squat day and I feel good..I'll give a more specific accounting soon as I don't have my training log with me right now.

The diet -

going to a 2-day rest period interval in between workouts instead of just 1 day. So workouts will look like this:

Day 1: Deads, weighted chins
Day 4: flat bench, incline dumbbell press, seated dumbbell military press OR standing barbell push press; calves and dips if I have anything left.
Day 7: breathing squats, stiff-legged deads, weighted pullups

For macros, on rest days, I'm keeping carbs at 50g or less and eating the rest almost split between fat and protein - ensuring I get a minimum of 140g protein a day; remainder will be fat.

On the menu most days will be protein, protein, fat, fat, protein, fat, protein...leafy greens/calciferous veggies. Keeping under 1400 calories on rest days. Will add in some good carbs only after training and low fat on training days - every third day.

Stay tuned and I'll let you know if it's working.


3 comments:

Mary rocha said...

Hi Jen,
Just found your blog through LG, thanks for sharing your experience. One question, why you want to keep your fat intake lower on workout days? sorry for my ignorance

Jenn said...

I think, in general, to lose fat you have to keep fat low; but I cycle fat and carbs and RARELY eat a lot of both at the same time. Try starting here for more info on diet while on IF - http://www.leangains.com/2010/03/maintaining-low-body-fat.html

Angeli Yuson said...

Hi Jenn,
I found your website from Lean Gains and have also joined the group. I am going to do your workout and IF and I will see how i go.
Thanks for your information.
Angeli Yuson

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