My first time at the gym was awesome. Don’t get me wrong it was difficult – but it was so nice to feel alive. Even though I struggled with each new task – I always attacked my workouts with a positive attitude and a tenacity knowing the changes to come would make my life better in so many ways.
For my body type my trainers tend to keep my carbs a bit lower and protein higher with moderate fats. Right now because I’m trying to cut some body fat, on off days, my macros are somewhat low at 125 grams of carbs, 125 grams of protein and 35 grams of fat. On training days I get 150-175 grams of carbs. It works for me but some people work better with more fats less protein etc.
I know personally when I keep my diet cleaner I end up feeling better and having less cravings. Last prep I was able to enjoy refeeds on a regular basis because I didn’t cheat on my diet during prep. Those can be key to keeping you sanity and progress during s longer contest prep. I don’t like to say cheat meals are good – I like to call them refeeds and still keep it to clean foods as much as possible.
- Day 1: Upper body
- Day 2: Lower body hypertrophy
- Day 3: Full body power
- Day 4: Glutes + hammies
- Day 5: Push Hypertrophy
- Day 6: Pull hypertrophy
I will say the stairmaster is my best friend during prep – many hrs spent on it and many calories burnt.