There we are again! The first 2 weeks of my lockdown transformation challenge are now over and it is time for the strategy for the coming week!
But first the result of the past 2 weeks:
I cannot but be satisfied with the result I have achieved in the past 2 weeks.
Every day I strictly adhered to my nutrition plan, did my 45-minute cardio daily and did strength training.
Normally it is recommended to take 1 day of rest from at least the strength training, in order to recover properly. I have now broken this rule for the first time in my 21 years of training, because I actually don't have a day to lose with a transformation challenge of only 4 weeks.
What I did do is keep training different muscles. Larger muscle groups such as legs, back and chest and shoulders are preferred over a smaller muscle group. Every day I try to train 1 large muscle group for which I do 3 to 4 exercises. When I have done the large muscle group, I usually add 1 small muscle group (biceps, triceps, abdomen, forearms, calves). I always make sure that I only train muscles where I no longer feel muscle pain.
I'm fine now so I'm not going to change too much. Doing cardio in a disciplined manner every day is the biggest struggle for me personally. When I wake up in the morning, it's the last thing I feel like doing. I am also someone who gets much more pleasure from strength training than cardio training. That is why I am just going to leave the cardio unchanged at 45 minutes a day this week.
I already do the strength training every day, to do that twice a day is going to take too much time from me + it will not be conducive to recovery. With strength training every day, I am already more than enough. This also remains unchanged.
What I will do is remove my carbohydrates (150 grams of sweet potato) for my strength training and at the same time increase my carbohydrates (oatmeal) after my strength training by 25 grams. My total calorie per day and my carbohydrate intake per day will only drop slightly. What will be the case is that few carbohydrates for my strength training will be available. So I'm going to force my body to get even more calories from fat to use as fuel for my workout. Training on little to no carbohydrates is extra tough. Compare it with a diesel engine that needs to get going. To make sure that the intensity of my workouts increases instead of decreasing with this change, I now add the pre-workout Bezerk for every strength workout. Bezerk contains no calories, but gives an enormous energy and strength boost so that I will be able to train harder. In addition, must Bezerk also provide a better pump and fuller muscles.
In addition to Bezerk I will also add the natural testosterone booster Myox-H3C. Myox-H3C should provide more strength and better recovery / build-up of the muscles.
Read here an extensive article on Myox-H3C.
Last but not least, I will also be using the fat burner Axelamin for the last 2 weeks. An extra helping hand to burn a lot of fat in those last 2 weeks.
This is what my feeding schedule for the coming week looks like:
1 tablet Axelamin with water for my morning cardio
45 minutes cardio training on an empty stomach
Meal 1:
40 grams of oatmeal
50 gram Iso Whey
2 capsules Myox H3C
Meal 2:
150 grams of salmon baked or steamed (no fat added)
100 grams of vegetables
Meal 3:
200 grams of cottage cheese
3 whole eggs
Meal 4:
200 grams of pangasius fillet
0.5 avocado
200 grams of vegetables
30 minutes before training Bezerk
1 hour of strength training (during 1 sqoop Intra Amino)
Meal 5: (after strength training)
100 grams of oatmeal
50 grams of Iso Whey
2 capsules Myox-H3C
Meal 6:
60 gram Ultimate Casein
1 tablet of Axelamin
Kcal: 2152/251 grams of protein / 135 grams of carbohydrates / 69 grams of fat
Next week we will work hard again, to hopefully see good progress again next week in this lockdown transformation challenge!
Did you miss previous blogs? can you here watch the start.
And watch here part 2 of the challenge.