Training can increase inflammation, hence why people take it light before the stage.
Also, why didn’t you ever go into your training and nutrition when I asked? What do those look like?
Oh sorry idk how I missed that.
So my training has a few different changing points with me trying to get extra groups in at home to hit specific things more than 2 times per week like arms shoulders calves I try to hit 3x weekly.
But the base structure is this because I only have Sunday- Wednesday as 4 days in a row where I can train. And to hit everything twice; this is the only way to do it
Sunday- chest, triceps, back( high to low movement), biceps
Monday-fasted cardio 9-10am
Training 3-5:20pm side/ rear delt, calves, quads, hamstrings, adductors, abs
Tuesday- fasted cardio 9-10am
Training 3-4:45 chest, triceps, back (low to high movements) biceps
Wednesday- side/ rear delt, calves, quads, hamstrings, adductors, abs
Off days are Thursday, Friday, Saturday where I get between 17k-20k steps = to about 8-10miles of walking since I work in a mall in sales, I get to walk around intermittently through my whole work day 10am-7pm. I commute 1hr 30 each way, and I seem to require more sleep to feel normal, 8-9hours sleep per night ( just did a sleep study last week awaiting results any day now) so with the drive I don’t always have time to train on these days. However I have been trying to utilize a 30 minute block to do an arm or shoulder workout at home on these days. Particularly these last 4 weeks or so when I’m really trying to generate more of a defecit.
Diet: I eat 40-60g protein every 2hr 20-3hr 45. After the gym block, this block I’m going close to 4 hours without a meal because of the long 2hr + training sessions. So I sip a Gatorade alongside my water an Eaas.
Fats stay below 70g daily year round. Only eating boneless skinless chicken breast, or sometimes egg whites with 1 whole egg, or sometimes 93% lean burgers that I make at home to assemble on a low fat method. On cutting I’ve been closer to 45-50g fat daily. Jasmine rice is my primary carb source during cut and bulk, cutting its more cauliflower/peas etc, bulking it’s more like I’m subbing out diet soda/sparkling water for full sugar ginger ale, or Gatorade with meals to get in extra carbs when I’m really pushing.
Over the day I supplement with Mag, sodium and potassium to achieve about 7-9g total sodium daily and 6-7g total K. Magnesium I just supplement 400mg mag bisglycinate with meals 3x daily.
I supplement with the other lacking nutrients that are missing from my diet according to my logs in cronometer. Usually vitamin c, vitamin k, magnesium, copper sometimes, vitamin D.
I always supplement Vitamin D, K, C, magnesium, sodium, potassium, pure encapsulations b complex, creatine,alpha gpc, ubiqinol,NAC, tudca, fishoil, citrus bergamont and others im not recalling off the top of my head.
If I wasn’t limited by my work schedule/sleep I would ideally like to do 8-10 gym sessions per week for weights. I miss when I had no job and was able to train as much as or whenever I wanted 7 days a week.
My goal is the same though which is to hit groups more often and try to space my volume out.
Quads, chest, back can be hit twice a week
Hamstrings/flutes I can only hit hard once every 5 days I find
Calves, biceps, triceps, delts I can hit every other day, so I try to hit them as often as possible year round and adjusts my trainifk
Blocks according to schedule to train according to that philosophy
I’m not sure how much detail you wanted me to go in. But I’ve def not been able to hit on everything. But this was the shortest I could get it to actually try an cover every Base somewhat.
With training choosing between higher raw stimulus exercises vs higher stimulus to fatigue exercises depends on which phase of muscle growth or fat loss im in, if im Prioritizing specific body parts, my schedule and other factors.
I’m general I’m always on the diet, I only break off when my girlfriend and I decide to get take out/go to eat somewhere maybe a couple dozen times a year or so.
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