Markievicz Training Log

[markievicz]

Originally Posted by BendtheBar

Do you know your exact calorie and protein intake right now?

I want to see where they fall, and also see how your carbs looks.

have been thinking i was eating approx 2,500 cals a day so tracked yesterday on myfitnesspal and heres the daily totals that came out....

Calories.....Carbs ....Fat....Protein
2,193........187.......70.....197

i am trying to also follow intermittent fasting ,
eating window is from 8am to 2pm
mealtimes are 8am, 10.30am and then 1.30pm

getting 10gs of BCAA in and 4 ON fish oil caps in along with 2 cups of green tea in daily

im guessing its probably a little low?
at moment im 220lbs at 5" 9

[markievicz]

3/5/1 Cycle 2 Wk 2

Bench
[Goal] Actual
[8.5x5] 82.5x5
[97.5x5] 100x5
[107.5x5+] 110x7

Assistance
1.Flat Bench : 5 sets of 10 – [80kg x 2 sets,70kg x 3 sets]
2.DB Row: 3 sets of 20 @40kg – 20,20,20
3.Vbar Pushdown: 4 sets of 15 - 50kgs
4.SS with AB Wheel : 4 sets of 15

Notes
Decent effort I guess.

[BendtheBar]

Originally Posted by markievicz

have been thinking i was eating approx 2,500 cals a day so tracked yesterday on myfitnesspal and heres the daily totals that came out....

Calories.....Carbs ....Fat....Protein
2,193........187.......70.....197

i am trying to also follow intermittent fasting ,
eating window is from 8am to 2pm
mealtimes are 8am, 10.30am and then 1.30pm

getting 10gs of BCAA in and 4 ON fish oil caps in along with 2 cups of green tea in daily

im guessing its probably a little low?
at moment im 220lbs at 5" 9

An experienced lifter told me yesterday when I feel I am losing strength bump carbs for 2 days. It might be worth your while to consider doing a heavy carb day every other day, kind of like the Warrior Diet approach to intermittent fasting, and see if that helps.

He mentioned bumping carbs 40%, so for you that might mean trying:

Calories.....Carbs ....Fat....Protein
2,193........235.......50.....197

2193 does seem too low for you. Basically if you're losing more than 1.5 to 2 pounds a week you risk dropping muscle and possibly strength. I would monitor things week to week and adjust if it's dropping too quickly.

Then again, by losing weight your Wilks may actually be going up. So from that side of the coin, more rapid weight loss might be worth it. I know long cuts can be a pain.

[markievicz]

Originally Posted by BendtheBar

An experienced lifter told me yesterday when I feel I am losing strength bump carbs for 2 days. It might be worth your while to consider doing a heavy carb day every other day, kind of like the Warrior Diet approach to intermittent fasting, and see if that helps.

He mentioned bumping carbs 40%, so for you that might mean trying:

Calories.....Carbs ....Fat....Protein
2,193........235.......50.....197

2193 does seem too low for you. Basically if you're losing more than 1.5 to 2 pounds a week you risk dropping muscle and possibly strength. I would monitor things week to week and adjust if it's dropping too quickly.

Then again, by losing weight your Wilks may actually be going up. So from that side of the coin, more rapid weight loss might be worth it. I know long cuts can be a pain.

Thanks Steve , really appreciate your views , I think I will try that idea of bumping carbs on a Monday , Thursday and Saturday
workout days are Mon,Tue, Thurs, Fri so wouldn’t make sense to have a carb bump on a Wednesday…. Or would it?

Looking at my loss over the last 4 weeks ive been down , 1.8lb , 2.4lb , 2.6lbs and 0.2lbs last week , so overall a little ahead of what I should be aiming for as you said above…

Not particularly interested in my wilks , just want to get my 3 lift up to 600kgs ASAP
But would like to stay under 95kgs , so that next year I might dip under 90kgs for competitions….

Thanks again for your help and time you spend giving advice.

[JordanK91]

Nice session Al

New avatar looks hardcore!

[Off Road]

Stepping to it Markie.

[Squatter]

Extra decent effort Mark - 242 X7 is pretty darn nice. BBB sets not too shabby either.

[JTurner]

All looking good, very strong military pressing too. I don't envy the diet but I might have to join you sometime soon.

[Kuytrider]

We're travelling similar paths old chap though you're a helluva lot stronger I am taking Green Tea Extract which supposed to be good for weight loss but we'll see. Fine work going on in here.

[BendtheBar]

Just curious if you're having a cheat meal or day each week? That might not hurt either.