Summer time- Time to experiment

Now that summer has come and I have a bit of a break from school, I decided to put some training and diet protocols into question. I have many ideas for blog posts/ future articles in the Eagle News, I will share soon! As for my summer experiment.....

Diet Experiment 

The first diet protocol that I will  follow is popularized by John kiefer, called carb backloading   for more info check  it out here-   http://articles.elitefts.com/nutrition/carb-back-loading/

The main points: 

1) Keep the entire day low carb, high protein moderate fat, post workout have some carbs 20-50g  and protein , than wait to eat carbs until the evening until the time you go to bed. ( If you workout later in the day keep all carbs for post- workout, I usually workout in the early part of the day) 

2) The idea is you get shredded and gain strength, while eating majority or all carbs at night...sounds great! Lets see if it works... 

3) I will cycle the amount of carbs I have depending on how active/ rigorous my day and workout have been, protein will be kept high around 160 g and carbs will be ranging from 100- 300ish, fat will fall anywhere from 20-50 g) kept pretty low, higher on low carb days

 calories will range from:

 1800- off days- 

 2100- upper body, 

 2400 lower body. ( these are rough estimates) 

3) My weight is about 143 about 11-13% BF,-( Heaviest I have been in a while) 

My max 1 rep max is roughly  

chin-up  bw+ 50 #

parallel squat 265#

dead -lift  325#

bench press is around 220#

Training protocol: 

My training will be similar to what I have been doing, following the 5/3/1 training numbers for squat, press, bench, dead lift, and weighted chin ups.( the addition will be experimenting with frequent squatting, each day I will do some variation of squat from body weight to max effort, everyday I train at least 2-3 sets, so 3-5 days I will be under the bar, seeing how frequent exposure effects strength and size gains.  

After about 4 weeks of trying this method i will re- test max lifts and record body weight/ BF to see how I have changed or improved. 

goal- under 10 % BF while slight improvements on lifts-  ( losing fat while simultaneously gaining strength and muscle) 

How I plan to achieve this:

1) following the percentage numbers and being consistent on accessory lifts on each day- record and log workouts,....and every once in a while throwing in some body building type tactics/ isolation- Its Summer time in Florida...Curls and cavs...why not?) 

2) Follow the macronutrient goals protein/fat/carbs for each day as close as possible, cycle the carbs and keep the majority of them in the later part of the day or evening 5- bed time. ( Largest meal at night) - (This will be a switch for me! )

3) Doing low intensity  recovery cardio 3-5 days a week, and a couple of HIIT sessions - sprints or bw complexes 1-3 times a week ...This should keep me conditioned while not compromising recovery. 

Remember keep training fun! Change up your routine and get motivated to keep making improvements! 

Stay motivated, and consistent! 

A-lev