Haven't had a good weekend diet wise, I was out on Friday night and although I drank spirits instead of beers, I didn't feel at all good until last night! So todays workout was always going to be affected by this:
Workout B
Oly Squats 5/5/3/3/5 @ 112.5kg
Oly OHP 5/5/5/4/4 @ 53kg
Oly Deadlift 5/5/4 @ 122.5kg
Body weight is currently sitting at 81.15kg which isn't great but I'm thinking of seriously cutting down at around the 80-81kg mark as it seems at the moment I am putting on more fat than muscle.
The trouble is, my 'beach' body has to be ready by mid September so I've got my work cut out for me and I might not get to the level I want to.
I'm thinking the following:
Calories/day - 2750 (instead of the 3100-3300 I'm currently consuming).
CV - 25-35 minutes, HIIT. I'm going to go for 6 evenings this week, starting from tonight. I may or may not incorporate morning runs for the same amount of time into my regime.
I've read that gradually increasing my pace will help me find my lactate threshold - and then drop the effort down just below this for the highest metabolic impact.
Macros:
50% Protein
30% Fats
20% Carbs
I'm going to try the above for 1 week and see how well I do. The numbers might be a bit off and there is going to be at least a 5% fluctuation I reckon; but I want to use a combination of meats, fish (as I currently do anyway) but add more greek yogurt and cottage cheese to my diet (even though I don't like cottage cheese, perhaps I can improve it with some chilli or jalepeno sauce)
I'm reducing rice/pasta/bread/potatoes in my diet and aiming for much more vegetables and a little fruit. This should hopefully help me along with my belly fat loss goals and 2750kcals should be reasonable enough to maintain my muscle mass (provided protein stays up and I carry on at the gym).
I've been having EQ Nutrition Elite Protein as it only contains traces of Soya but also has BCAAs & Glutamine. I normally have some in the morning and post workout but will probably have around 3 shakes a day to boost my protein intake.
I might then add a few more carbs in to my diet depending on how the week goes and how my weight lifting and running improves. It's going to be very hard work, but it needs to be done!
Workout B
Oly Squats 5/5/3/3/5 @ 112.5kg
Oly OHP 5/5/5/4/4 @ 53kg
Oly Deadlift 5/5/4 @ 122.5kg
Body weight is currently sitting at 81.15kg which isn't great but I'm thinking of seriously cutting down at around the 80-81kg mark as it seems at the moment I am putting on more fat than muscle.
The trouble is, my 'beach' body has to be ready by mid September so I've got my work cut out for me and I might not get to the level I want to.
I'm thinking the following:
Calories/day - 2750 (instead of the 3100-3300 I'm currently consuming).
CV - 25-35 minutes, HIIT. I'm going to go for 6 evenings this week, starting from tonight. I may or may not incorporate morning runs for the same amount of time into my regime.
I've read that gradually increasing my pace will help me find my lactate threshold - and then drop the effort down just below this for the highest metabolic impact.
Macros:
50% Protein
30% Fats
20% Carbs
I'm going to try the above for 1 week and see how well I do. The numbers might be a bit off and there is going to be at least a 5% fluctuation I reckon; but I want to use a combination of meats, fish (as I currently do anyway) but add more greek yogurt and cottage cheese to my diet (even though I don't like cottage cheese, perhaps I can improve it with some chilli or jalepeno sauce)
I'm reducing rice/pasta/bread/potatoes in my diet and aiming for much more vegetables and a little fruit. This should hopefully help me along with my belly fat loss goals and 2750kcals should be reasonable enough to maintain my muscle mass (provided protein stays up and I carry on at the gym).
I've been having EQ Nutrition Elite Protein as it only contains traces of Soya but also has BCAAs & Glutamine. I normally have some in the morning and post workout but will probably have around 3 shakes a day to boost my protein intake.
I might then add a few more carbs in to my diet depending on how the week goes and how my weight lifting and running improves. It's going to be very hard work, but it needs to be done!
