3 weeks Post Competition

69-frank-17-of-30This past week I increased my macros and continued training with the superset program.  I had one day that was a higher and somewhat looser re-feed.  It was still not an all out free for all with eating everything under the sun.  Instead it was just being a bit more free with my choices and mostly increasing serving sizes of foods I was already going to eat.   Then on my 3 lifting days I had increased my macros, while on the 3 remaining days, I kept those macros where they were from the previous week.

My goals is to increase size and strength in the gym, consume more calories, keep my metabolism burning the extra intake efficiently while keeping the increase in bodyfat down.  I have been using the scale and mirror once a week to judge my progress as well as taking notes of my clothes and how my strength and energy levels are in the gym and throughout the day.

As of this week, again my weight has remained unchanged from the previous weeks, even though I am increasing calories.  In the gym, the weights and or reps are increasing on every exercise and I feel good in there.  The weights themselves are lighter but the intensity is there with the supersets and we are making the most of every rep and set.

Again this week I kept my cardio session down to one 20 minute jump rope session.  The routine I have been doing is a bit more intense than just jumping straight for 20 minutes and involves a variety of jumps including double unders.

In this week’s evaluation, my conditioning is still there; the striations, definition and vascularity.  My strength levels have gone up, as evidenced in the workouts.  A few weeks before Worlds I had to add a notch to my belts to better keep my pants up as I was leaning out.  At the moment, I am still using those same notches.

All in all I am happy with the progress of this reverse.  I have been changing up meals, using a variety of foods to meet my nutrition goals each day.  My energy levels are good and consistent and the training is right on track.

This coming week is Thanksgiving and my birthday in the same day.  I will use that as my high refeed day so I can enjoy all of the foods I want.  I will keep my lifting macros the same and perhaps a bit higher, while keeping the 3 off days at the lower levels this week. Cardio will remain the same this week too, with just one cardio session.

After this week, it will be time to increase macros again depending on how this week goes and also I will end the superset program and write up the next workout program to start building muscle and making improvements.

 

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Gratitude

Today is Thanksgiving in the US and when it comes to this I have so much to be thankful for.  First, I am so appreciative of each and every one of you that have somehow found this page and made the choice to like and follow it.  There are so many pages out there and I never take for granted that people find value in my posts, articles, and information I share on here.  Through this page I have been given the opportunity to connect and interact with people from around the world.  I cannot tell you how uplifting and inspiring your stories and pursuits are and how much I enjoy interacting with you.  There have been many pages and people who have contributed to the growth and success of this page by interacting, sharing posts, and even promoting this page.  I thank each of you. 

I have recently read that the only way to repay a gratitude bestowed upon us is to “pay it forward” by bestowing gratitude onto others.  On this Thanksgiving I want each of you to know I am extremely grateful for each of you on here and for your continued support as we move forward in pursuit of our goals.  I will continue to bring the best of myself in each post and aim to provide honest and real thoughts and information as I have been.  As always, if there are certain topics or information you would like to see, don’t hesitate to ask and I will do my best to cover each topic.

I wish all of you a Happy Thanksgiving.  I thank you all for your interactions, continued support and I am looking forward to our journey together.  Train hard.  Make it count. – Frank