Not feeling that great today. I've altered my macros (but not my food stuffs), to be more Leangains compliant and am feeling the change. I've simply reordered what I eat so that I have higher carb foods (like broccoli, carrots, potatoes and sweet potatoes), on a training day. I try to keep fat low on a T-day so I tend towards fish. As for rest days, I go for higher fat - which means chicken. I've added some tuna on rest days to boost protein intake on rest days as well.
Macro management is calorie counting by the back door. But now I know the macros of my typical foodstuffs (in terms of volume), volumes are 'eyeballed'. I still don't measure. Food selection drives the macros rather than portion control.
I have decided to cut back on tongue and black pudding as these are so high in fat and protein they can really blow the macros. They will be an occasional treat (once a month of each).
I am still eshewing all supplements (bar occasional D3, magnesium and potassium). Higher protein requirements are fulfilled with tuna. Higher carb requirements are fulfilled by cooking fruit and starchy tubers.
Here is the workout. Rests will be 2-3 minutes between sets.
Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks)
2. Pistols (6x71kg, 8x66kg, 10x61kg)
3. OACs (4x60kg, 6x55kg, 8x45kg)
Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)
Weight : 81kg - So my weight is up a kilo in a week.
A brilliant session. Handstands were moderate to good, but I've got my warm up dialled in, and the kicks were good.
The weights for pistols are now spot on and I got the intensity just right for this session. Same with chins. The last time I did this workout my elbows flared on the last set of chins for one or two sets. So, I made adjustments today and the improved form seems to have rinsed me out of energy in all the right places.
Now to eat those baked sweet potatoes and tin of tuna! Tonight it is liver, tuna, broccoli, carrots, sweet potatoes and regular whites. Dessert will be baked banana and baked apple. Single digit BF here I come...