Mission 2, Day 9: Eating and eating and eating some more!
Today is a high carb day and my calories are at maintenance. I find it unbelieveable how much food I have to take in. It takes alot to get to 3050 calories in a day!
I've posted some questions on the internet at sites that I trust the feedback and have been rethinking my plan to do my bulk with Max-OT. I will probably stick with the New Rules of Lifting because the program is scientifically sound. It has periodization and frequency issues built in. It is pretty much a no-brainer and I like that about it. I've gotten decent results with a caloric deficit and using that program and can only imagine what my results will be when I'm feeding myself enough.
As mentioned in yesterday's post, it is all about fixing the metabolism at this point. Tom Venuto mentions upping your calories for a week as a means for fixing your metabolism and preparing it to dive back into fat burning (Information: Super Lean Secrets of Achieving Very Low Body Fat, Excerpt #1). Honestly, I'm sick of the deficit. I'm ready to increase my calories, so I'm slowly bringing them back up to the maintenance level each day. The only day I "jump" high is on the high carb day (refeed) in the cycle. That day is meant to be a maintenance calories day.
Now my newest challenge is the question "How important is the macronutrient ratio?" Obviously, it is important, but is it important enough that you should hit it exactly? Is it ok to aim for 55/35/10 and hit 50/40/10? These are the answers I'm now looking for. I feel like finding those answers will help me achieve the goals I have.
Accountability Log:
| Week Begins 2/10/2008 | |||||||
| Sun | Mon | Tues | Weds | Thurs | Fri | Sat | |
| Cycle spot | LC | HC | LC | LC | LC | HC | LC |
| M1 * | 5:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 3:30 a.m. | 5:30 a.m. |
| M2 * | 8:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 6:30 a.m. | 8:30 a.m. |
| M3 * | 11:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 9:30 a.m. | 11:30 a.m. |
| M4 * | 2:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 12:30 p.m. | 2:30 p.m. |
| M5 * | 5:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 3:30 p.m. | 5:30 p.m. |
| M6 * | 7:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 6:30 p.m. | 7:30 p.m. |
| Weights * | Lift | N/A | Lift | N/A | Lift | N/A | N/A |
| Cardio * | N/A | AM | N/A | AM | N/A | AM | AM |
| Abs * | N/A | FYA | FYA | N/A | FYA | FYA | N/A |
| Water * | 194 oz | ||||||
| Post-workout nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Pre-sleep nutrition * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Vitamins/Supplements * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Accountability * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Cals | 2450 | 2946 | |||||
| Cals within 5% (+/-) * | Yes | Yes | Yes | Yes | Yes | Yes | Yes |
| Ratios (C/P/F) | 38/42/20 | 48/39/13 | |||||
| Total Completed | 15 | 15 | |||||
| Total Possible | 15 | 15 | |||||
| Mission 2 Total Complete | 118 | 133 | |||||
| Mission 2 Total Possible | 120 | 135 | |||||
| * = Counts towards total | |||||||
| Success! | |||||||
| Failed | |||||||
| Not Counted! | |||||||
Nutrition Log:
| Mission 2: Day 9 of 100 | |||
| Meal/Training Plan: Real-time accountability | |||
| Day 9: February 11, 2008 | |||
| 5:30 a.m. | Meal 1: Protein shake and oatmeal (x2 portion) and 3 glasses of water | ||
| 5:30 a.m. | Supplements: Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs | ||
| 6:00 a.m. | Workout: Max-OT Cardio and 6 glasses of water | ||
| 6:30 a.m. | Supplements: Protein shake, BCAAs, glutamine | ||
| 8:30 a.m. | Meal 2: Chicken breast, oatmeal (x2 portion), 10 baby carrots and 3 glasses of water | ||
| 11:30 a.m. | Meal 3: Chicken breast, 10 baby carrots, oatmeal (x2 portion) and large salad and 3 glasses of water | ||
| 2:30 p.m. | Meal 4: Chicken breast (1-1/2), 15 baby carrots, oatmeal (x2 portion) and large salad and 3 glasses of water | ||
| 5:30 p.m. | Meal 5: Chicken breast, 10 baby carrots, oatmeal (x2 portion), large salad and 3 glasses of water | ||
| 7:30 p.m. | Meal 6: Lean beef, brocolli, large salad and 3 glasses of water | ||
| 8:30 p.m. | Supplements: Casein protein shake, glutamine, calcium and 3 glasses of water |
Workout log:
| Workout Log: | |||
| Max-OT Cardio | 1.9 miles in 16 mins | ||
| FYA Level 1 workout |
One thing I do plan to change is the frequency of my lifting. I will now move to a 4 day plan of lifting. I also think I'm going to join Lilla in the 3 days of cardio a week. Something tells me that in this case, less is more.
I did my push up video yesterday, but have not had the time to get it onto the computer. I will take care of that tomorrow.
Until tomorrow...GET BACK TO LIFTING!
So you're changing from 3 to 4 days of weighttraining? I'm about to do the opposite 4 to 3 days so I can lift heavier and allow for recovery. I feel that at 4 days, my legs were still "in repair" and I wasn't allowing them to fully rebuild stronger before hiting them again. I would be interested in hearing about your w/o split and reason for change before I move form 4 to 3 days on Wednesday.
Thanks Michael - You're looking great btw!
Reply to this
Lilla, the reason for me is simple. I am at the point where I need to avoid adaptation of my muscles by applying progressive overload and increased frequency. Recovery time varies based upon your metabolism. Most people can recover fully in 48 hours (and I'm one of those people). To maximize my results I need to increase my training frequency. My split will be Sunday (Workout A), Monday (Workout
Reply to this
That's similar to what I was doing:
Workout A on Mon & Thurs
Workout B on Wed & Sat
Days off - Sun, Tues, Fri
But I found that I still minor DOMS after leg workout. Nothing major that prevented me from working out just felt like I wasn't allowing complete muscle repair.
Hmmm but I didn't have the 2 days in a row off like you do. Maybe that makes a difference. Thanks for the info!
Reply to this