Finally, I’ve decided to add cardio into the mix. This week’s weigh-ins are trending to run
flat to last week. I’m in the
151-152s. This week, due to work, I have
not been able to get in 1 gallon+ of liquids every day (at least I don’t
think); so something with water retention could be occurring. Nevertheless, I will not overthink it and
just take it for what it is. No weight
loss is no weight loss. Apparently
adding 200 calories or so back into my diet has done more than slow the weight
loss process down. My performance has
increased and I am appearing leaner in the mirror which is all that
matters. But regardless, when fat loss
must be timed, progress must continue; and instead of dropping calories down
again, I will just do more work and burn more calories. I am adding two 10-minute HIIT cardio
sessions. I started today post-leg
day. I will perform my 2nd session
post-leg day on my 2nd leg day of the week on Saturday, or on my
rest day on Sunday,
HIIT Cardio Session
1 minute warm up on any cardio machine—elliptical,
stationary cycle, treatmill, or stepmill
10 minute intervals of 15 second MAX level output (ex: level
20 out of 20), 45 second low level output (ex: level 8 out of 20)
This is my current training protocol:
Monday – PUSH – Chest, Shoulders, Triceps
Tuesday – PULL – Back, Biceps, Traps, Rear Delts
Wednesday – LOWER & CARDIO – Legs, Quad Focus
Thursday – PUSH – Chest, Shoulders, Triceps
FRIDAY – PULL – Back, Biceps, Traps, Rear Delts
SATURDAY – LOWER & CARDIO – Legs, Ham Focus
SUNDAY – Rest, or if skipping cardio then will do cardio
here
**Ab work will be done 1-2 times a week wherever I can fit
it in.
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