Chris right now my carbs are still pretty low, trying to stay somewhere between 100 to 125 grams. Fats are kinda low, usually around 25 grams, and that is usually grassfed butter or olive oil. Protein is the biggest thing i have increased, about 100 grams more than when i was on Keto. Energy levels are through the roof at this point and strength continues to rise.
When you say high protein can you define that?
Fats are NEEDED and are more beneficial than one thinks in building muslce and repairing
For example:
100-150g carbs
300g protein
75-100g fat
Sundays workout was great even if it had to be cut short. I started on flat bench and did 225 for 7 a rep PR, went up to 235 for 6, 245 for 6, 255 for 5, through on the slingshot and worked up to 300 for 5 and it felt extremely light. Finished the workout by hitting tricep pushdowns and some skull crushers.
Weighed in on Friday and I am down to 259. I took about a week off, my joints just got were they were staying swollen. On Monday I was back at it and my bench was going pretty good I did 8x3 of 230. Then I hit close grip bench for 4x4 of 165. Hit lat pulldowns of 4x8 of 120. Then i did some barbell rows and cable rows to finish off my back. Finished the workout with vertical skull crushers of 4x6. My triceps were fried. Did about 10 minutes of HIIT cardio.
Sorry been busy but will try and catch up i have done 10x3 for 230 and 240 over the past few weeks, i have also started using my slingshot more, i feel like my bench is still progressing. Last Wensday i felt great hit a triple of 425, which is a rep and weight PR, but it felt like so i jumped up to 445 and I never was able to get my tight under so i just did a static hold and walk out. Did back down sets till i got to 185 and from there i did close stance squats and try to do as many in a minute as i could take a minute off and start right back up. Next was leg press and felt pretty good and finish every workout with at least 10 minutes of cardio.
Last night was my first time using wraps on my knees and came away with a new max weight of 475. I do not believe I got the full potential of the wraps, mainly because it took me a few minutes to get adjusted to them. I was able to get 425 for 6, then took them off and did some narrow stance high bar squats. It felt pretty good, but i need to start working on my core more. Just felt wobbly through the core legs felt strong and upper back felt strong just in the middle felt wobbly.
Had a great workout Saturday, hit bench for 7x4 working upto 265. Then did some close grip bench working upto 225 for 5. Did skull crushers for 3x8 at 60 pounds. Finished off my triceps with some pushdowns. Then turned around and hit my upper back with barbell rows, cable seated rows, shrugs, and lat pulldowns. Finished off the workout by hitting the battle ropes and treadmill.
Horrible Saturday After missing a few days of working out do to different reasons, i was really pumped for my gym time on Saturday. I go started on bench and the weight felt ten times heavier, the reps weren't as good as i would normally like, after my third set on squat something didn't feel right in my back so I stopped. I went to upper back and was able to get a pretty good pump but was very disappointed overall.
Had a good bench day on Monday, hitting 6x4 upto 245, then did some close grip bench for 3x6 at 185. Curls for 3x8, tricep pushdowns for 3x12, and seated dips for 3x8. Finished the workout by hitting some rows and lat pull downs. Ended up doing about 20 minutes on the treadmill low intensity.
On wednesday i had a terrible squat workout. worked up to 385 for a heavy double. Leg press after that and finished it off by doing leg ext for 3x15. My squat just feels like it has been off the last couple of weeks. I think the main problem is that my reebok lifters were stolen.