March 25th, 2013 - Mobility, IIFYM, and GAINS!

Another small step in the gains department, I am now at about an average of 171 lbs. this past week.  I’ve seen my weight fluctuate anywhere from 172.8 to 170.0 lbs.  My strength has been increasing and my body is still challenged by the Pull-Push-Legs program that I’ve implemented into my training routine.  I lift with progressive overload as my primary goal and I’m fueled with about 3500 calories daily with the following macros:

230g protein, 500g carbohydrates, 70-80g fat. 

I allow the higher end of fat intake during the weekends.  I have also been using the My Fitness Pal app more frequently, especially on the weekends to really provide balance in my life.  Before my last competition, I did not take nutrition very seriously and my lifestyle was very much like a foodie’s.  I do enjoy “cheat” foods, but I no longer consider them “cheat meals.”  I like My Fitness Pal for a very good reason.  So long as the food I am eating fits in my macronutrient goals, I don’t consider it cheating.  If I feel like ice cream, a delicious Five Guys burger, or a huge breakfast platter at Norms, I have it.  If my girlfriend wants to have a tempura bowl from our favorite tempura place, Hannosuke, we have it and enjoy the hell out of it.

Yes, the macros are not exact when you eat out because you are not measuring every ingredient, but it’s an estimate and so long as I am still bulking, I don’t think it would hinder my goals.  Hell, I may even benefit from it.  As long as I do not surpass 230g protein, 500g carbs, and 70-80g fat each day, and hit those numbers before I go to bed every night, then that’s all that matters.  I must note that I do believe in healthy sources of food and eating clean as I do get most of my nutrition from those types of foods, I will enjoy what most would consider as a “cheat” food whenever I feel like it.  On weekdays, I don’t eat out.  But on weekends, I will eat mostly at home, and then take my girlfriend out to eat for lunch and/or dinner.  You only live once and you if you have a girlfriend, you have to treat them right and spoil them! 

On to my training!  I have been paying much more attention to mobility lately.  Ever since I have been incorporating mobility exercises and stretching post-workout, I have become more limber and have witnessed the benefits to be absolutely amazing!  I do not know why I have put this off for so long!  I have been using foam rollers, lacrosse balls, and elastic bands.  The reason why I used to never do squats was because I fell into that broscience saying that not everyone is made for squatting.  It’s not that at all!  It’s just that not everyone put the time and effort into focusing on an exercise that you have the worst mobility and the worst form and just finding excuses to not do them.  That was me my whole life until now.  I discovered a mobility guru’s Youtube channel and have been addicted to his videos.  For more information, search “KELLY STARRETT” on Youtube.  Because of his videos, I am now able to do front squats and back squats with much better form going parallel and even slightly deeper than parallel!  My legs have never been sorer.  Gains, baby!

Back Squat PR: 315 x 8

Front Squat PR: 225 x 6

I also achieved new PRs on other lifts as well!

Decline BB Bench Press: 315 x 7

Incline BB Bench Press: 265 x 4

Incline DB Bench Press: 125 x 6

DB Lawnmowers: 180 x 8

Bentover Barbell Row Yates Grip: 275 x 8