On saturday I trained arms over at FF in Longwell green and discovered that they have now built a Nandos there oh happy days. I train at Longwell Green a few times a month normally on a Saturday so that fits in nicely with cheats.
Then I trundled down to Plymouth with my GF and had a night out with Pscarb which was probably the best night I've had in a long time. Because I knew I would be going to PLymouth for the weekend I puposefully started my diet a bit early so that the 2 days wouldnt set me back in my progress. Actually funnily enough after 10 ****tails I looked quite dry the next day
Sunday I had a Sunday Lunch before we came back to Bristol, I was going to train on Sunday night but unfortunately my calfs were cramped right up from my Friday Hams and Calf session so I decided to rest - With a curry, watched 'The Brave One' with Jodie Foster on DVD which was good and had a bath and massage to relax before this week.
Last week was a bit haphazard for me just because it ws the first week back on diet.
Although I didnt cheat or anything like that I had to get back into the rhythm again and got caught out with my eggs being off on Friday so had to have Coley instead which wasnt a problem.
This week Im much more organised and have all my supplements and food in stock now so will be easy to stick to the diet as I planned it.
I lost 1kg last week so thats good progress.
My diet will follow this plan.
Monday - Low day
Tuesday - Low day
Wednesday - Med day
Thursday - Low Day
Friday - Low day
Saturday - High/Cheat
Sunday - Low day
Low days will be about 250g of carbs Med 400g and High 600+
Fats will be adjusted on Med and High days to compensate for the higher carbs.
What I will do this week is Post up a snapshot of my diet diary on Low and Med days so that you can see the macros. This will remain fairly constant throughout until I see a slowdown then I will adjust and post up the changed diet.
Training wise I am still following my off season training spilt of spacing my workouts over a week and a day. I found this so productive in the off season I dont see any reason to change it at the moment.
Cardio wise I do 40 minutes on the X trainer or Treadmill each morning and 40 minutes on the stepper in the evening which burns about 850-950 calories a day.