ASWOD
3x5 bench @ 172.5 (fail: 5-5-4)
3x5 squat @ 265 (fail: 5-5-4)
DWOD
6 rounds:
max reps plyo pushups (10-8-7-6-4-4)
100m sprint row (all around 18 s)
I felt horrible today. I don't know what's up. Nothing frustrates me more in training, I ate clean and lived by the book this week. Other times I go home and stuff my face with junk and ice cream and sleep horribly then go into the gym and hit PRs the next day. I don't get it...sigh.
thats annoying - keep on trucking though, can't always explain why sh-t happens
ReplyDeletemaybe you have aids...
ReplyDeletewhen you eat shittons of junk food, you're giving yourself a nice carb spike. How's your nutrition these days? Eating by the book is great, but without a calorie surplus you might not be able to recover enough/have energy for lifting.
ReplyDeleteI haven't counted calories for awhile. Here's a typical weekday, I'll come back with a calorie count in a min:
ReplyDelete0730: 5 eggs, handful of tomato, vitamins, fish oil
0900: 24 oz milk, 2 scoops whey
1000: BCAA's + creatine
1045: Beast mode activated
1200: Beast mode deactivated
1200: BCAA's + creatine, 1.5 scoops whey, piece of fruit
1330: leftovers (1 serving meat, 1 serving veggie)
1600: dinner 1 (meat and veg, milk)
1900: dinner 2 (meat and veg, milk)
2000: milk, vitamins, fish oil
2030: sleep till 0500
my stomach would explode if i had 24 oz of milk in one sitting.
ReplyDeleteseriously? it's 3 cups, you probably drank more than 24 oz of milk when you ate your cereal growing up
ReplyDeletelactose intolerance increases with age
ReplyDeletelooks like ~3000 calories, 27/27/46 carb/fat/protein. I'm overshooting protein a little, like 250g/day at 173lb BW...need to jack up the overall calories by like 1000. What were you saying was a good macronutrient breakdown, yang? Even thirds with at least 1g/lb BW protein?
ReplyDeleteDoesn't zone prescribe 40% protein, 30% carb, 30% fat.
ReplyDeleteAlso, lactose intolerance increases with Jewiness...
I thought Asians were lactose intolerant too...?
false - my stomache has more disciple than yours so i can eat ice cream
ReplyDeletehaha yeah dude, I drink a shitton of milk.
ReplyDeleteZone is reasonable for most people, but I like a more specific approach (this is according to Lyle Mcdonald):
1g protein per lb -> 175 for you (I also think it's fine to have a little more, so let's say 200). That's 800 calories. Your maintenance is probably around 2700, so I'd say shoot for 3200 a day. You then have 2400 left. I think it's a pretty reasonable split to have 1200 carb 1200 fat -> 300g carb, 130g fat.
In conclusion up your intake slightly and keep going!
ReplyDelete