On workout days, my calories are higher as I follow the Cheat to Lose diet methodology whereby I vary my calories based on my activities; however my macros stay the same. My diet on workout days is as follows and keep in mind this is a custom diet based on my body-weight and goals.
|Food item||Calories||Protein (g)||Carb (g)||Fiber (g)||Fat (g)||Sodium (mg)|
|1C Turkey Chili||236||22||27.6||9.6||5||194|
|1C mixed veges||35||1||6||2||25|
|Oh Yeah PB||380||27||30||5||20||110|
|1-sm swt potatoe||103||2||24||4||1||41|
In any event, my workouts tonight was about 60 minutes and it consisted of the following:
1. I always perform a 4 – 20 min warmup on the lifecycle depending on what I want to achieve during that workout session.
20 minute warm up to warm the entire body and loosen connective tissue and prepare the body for the workout.
2. I normally superset antagonistic bodyparts because (1) its a more intense way to train; (2) it saves time; (3) push-pull movements (i.e.: Chest-Back exercises) usually move blood from one muscle to the other mitigating lactic acid build-up; (4) however you must be careful that you don’t overtrain with this method of training. I am listing the weights below to show that I am lifting in the 80 – 90% of my 1RM (rep maximum) and that’s no small feat to do within 30 minutes as I take very little rest in between exercises.
- Super-set Group 1: Chest – Back
Dumbbell Bench: 2 sets: 90X10 reps X 2 sets
Tbar rows: 2 sets: 90 X 20 reps
- Super-set Group 2: Chest – Back
Incline Machine Bench: 270 X 10 X 1
Seated Row: 190 X 8 X 2
- Super-set Group 2: Bodyweight Dips – Pullups – 2Sets
That’s it and after I finished the workout believe me I am spent. Now this part is very important. Immediately after your workout you need to eat, drink, or both within 30 minutes to 1.5 hours aftward something with 4:1 Carb to Protein ratio. Why? After a workout is a critical time for growth and recovery as your cells and hormones (specifically, Insulin one of the most anabolic hormones in the body) are most receptive at that time.
Insulin is a hormone central to regulating carbohydrate and fat metabolism in the body. Insulin causes cells in the liver, muscle, and fat tissue to take up glucose from the blood, storing it as glycogen in the liver and muscle.
This is a very important concept that I am not going to talk about indept here as it is a very extensive topic that deserves much more than I want to talk about in this workout post. I will revisit the concept in another post however if you want to know more check out Nutrient Timing by John Ivy et al.
My stats: Age: 40ish | Weight: 223 | Bodyfat: 26.5% (59lbs) | Lean Muscle: 164lbs