Finally starting to feel better, I’m at about about 99% today, still a bit of lingering fatigue from being sick last Saturday, but I felt just about normal this morning in the gym and my appetite is back to normal. I was actually able to up my load on both exercises today, here’s what I did:
Bench: 210×5, 235×1, 245×1, 165×15
Barbell bent-over row: 155×5, 175×1, 185×1, 120×15
I’ve been carb cycling over the last few week, I eat low-carb on 4 days and moderate/normal carbs on 3 days during the week. I don’t believe in “cheat” days since I eat things I like that are also healthy so I don’t really need to “cheat” and eat like a whole pizza or a bunch of ice cream on a Sunday afternoon.
For example, today is a normal carb day and I had breakfast three scrambled egg burritos with a black bean and corn salsa in them, easy peasy. For lunch I’ll have a piece of fish that I microwave at work in a parchment paper pouch along with some cucumber/tomato/bean salsa I tried to recreate from the Community Pool open house cookout. I have an apple and some almonds for a snack this afternoon and tonight I have some leftover rotisserie chicken that I will have with some sautéed veggies and maybe some quinoa.
On my low carb days I cut the fajita wrap and just eat the eggs with some veggies (red bell peppers or some spinach), chicken or fish for lunch with some broccoli, a handful of mixed nuts for a snack and some meat (chicken, steak) with some steam veggies.
I’ll rotate in meals options from a list that I have built (I’ll post when I get a chance as it’s mainly in my phone notes) and while I don’t really count calories, I try and keep them around 1700 on the low carb day and about 2000 on the high carb day.
I’m thinking of adding in some protein shake/drink to supplement, but maybe not until next month. I’m getting about 225-275 grams of protein on the low carb days and 175-225 on the other days. I may add a casein protein next month when I get some extra money (funds have been tight for a while, but that’s a post for another day). The only thing I’m doing now is 5g of creatine post workout, only because that it is cheap and works well for me. I found that cycling that on and off helped me in the past get some good gains. I hadn’t used it for a few years so I figured I’d try it and so far I think it is working. I’ll know in a few weeks when I cycle off of it if my weight drops or my gains diminish.
Over all a good day eating yesterday and a good gym session today.
This is Day 3 of 49.