So, digestion was terrible on my off day, I had no BM. I woke up today 2lbs heavier, I knew this was 100% from GI issues. I had taken 2 Dolcolax last afternoon and I ended up having several BMs today and now hunger is back up high today. All my past off day diets I have had this issue. I have messed around with dropping carbs and raising fats and it just really makes me constipated. So, I am just going to leave the carbs as is and keep it low fat. I will keep my off days at less of deficit inadvertently because of that but it will serve as a good recovery day from the 3 training days done previously. If body weight comes up on that day, so be it, I will take the recovery aspect and spare myself of the digestion issue.
Today was back to the training day diet. It was quad day which is by far my most taxing day in the gym. I dropped cardio down to 20min from 35 minutes. I want to keep my legs a little fresher going into the session. The session went good though, still hit some PRs, pump was crap but whatever I am out to get skinless.
CARDIO:20 minutes AM Stairmaster and 10min dog walk
WEIGHT TRAINING QUADS:
Super Set Standing Single leg curl with Single Leg extension. 2 warm ups. 1 work set x 15-20 reps.
HS pendulum leg press Single Leg. 2 warm up set. 2 work sets: 1×10, 1×15
Hack Squat: 2 warm ups. 2 work sets: 1×10, 1×15
SS DB Bulgarian Split Squat w/ abduction: 2 work sets: lunges x 15 reps, abduction x 12-15 reps
Donkey Calf Raise: 1 warm up set. 1 Rest Pause set. 1×12+5+2. 5 second pause in stretch position every rep.