Offseason week 9: Recovery going to shit
Welcome back to the blog or should I be welcoming myself back. I have skipped a few weeks posting, so I want to be more consistent for everyone now and hope to post every Monday for my offseason updates.
I am concluding week 9 of my offseason today and a few things have changed since the last update. The main one being at week 6 I cut back my “supplementation” to baseline levels. So, this comes with some implications to how I proceed with training and diet. This whole offseason I really wanted to keep conditioning in a good spot for when I enter into my next prep, so reducing supplements called for a preemptive reduction in calories. I pulled out about 100g of carbs and added in 20g of fat. The idea was to get calories back closer to a maintenance level to hold weight steady and limit fat gain. I still want enough calories to make strength improvements. This all went well until I hit week 8.
Week 8 started off a little rough. I was feeling lethargic, pumps were dimishing and I was feeling pretty beat up. After a few training sessions strength was dropping off as well. I just simply was not recovering as well with out the supplemental advantage. So, when this happens a training volume reduction needs to happen, so I can continue to keep up with intensity. I moved my 3 days on 1 day off split to 2 days on 1 day off. This spreads out the training session more and I can keep the same volume within each workout, however volume for the week would decrease. I am on my fourth day doing this and already feel so much better. I had a nasty hamstring workout yesterday and pump/strength all felt great.
Current weight is at 243.8lbs. So, I haven’t dropped weight at all, there is a little bit softer look, but overall I am still very lean.
I still have some vague glute lines. Quads and abs still at a good point. If I can hold this look leading into my next blast phase it should be very productive for me. I think this past rebound phase gave some great progress on my delta, I don’t usually keep that much roundness to them. Still want my lats to hang down to my hips, but all in time.
Renee and I had one crazy week on week 7. We moved out of our apartment to a house! Hence my new background, still trying to find the best spot for pics but this looked pretty good and lighting is very repeatable. I am about 20 minutes from the gym, so I picked up some spin bikes for us to knock out AM cardio at home. Still hitting 5 session of 25 minutes per week.
Thats all for this week guys, let me know if you got questions, below is my current training day diet:
TRAINING DAY DIET:
40g protein via Whey Isolate
15g almond butter
6oz Flank Steak or Sockeye Salmon, cooked wt
280g white jasmine rice cooked wt
Meal 3 (pre workout meal):
300g white jasmine rice
15g cashew butter
20-30 minutes prior to workout
5g Hydromax glycerol
3g Creatine monohydrate
2g Pink Salt
20+ ounces of water
40g protein via whey isolate
15g Mac Nut Oil
75g Green beans cooked
6oz chicken, cooked wt
70g white jasmine rice
20g almond butter
3 whole eggs
3oz chicken cooked wt
1 Thomas English muffin
15g almond butter
290g protein, 480g carb, 85g fat 3845kcal