Day #8

8:10am Update:

Week 2 is underway! Got up this morning at 4:40am, got to the gym just after 5am for a back and biceps workout. Before the workout I took Amino Energy, after the workout I took the Xtend BCAAs. So far I feel like I'm either increasing my load, or at least not decreasing. Here is what I did today:

Wide Grip Pull-Ups
Body Weight - 12 reps
Body Weight - 9 reps
Body Weight - 8 reps
Body Weight - 8 reps
(next week I may add some weight - 10 or 25lbs)


Lat Pull-Down w/ Handles
150lbs - 12 reps
165lbs - 10 reps
165lbs - 9 reps
165lbs - 8 reps


Seated Bent Over Dumbbell Row (both arms at same time)
50lbs - 12 reps
50lbs - 12 reps
50lbs - 10 reps
45lbs - 10 reps


Heavy Lawnmower Dumbbell Row (one arm at a time)
100lbs - 12 reps
100lbs - 12 reps
100lbs - 12 reps
100lbs - 12 reps


Hanging Chin-Ups (full range of motion)
Body Weight - 10 reps
Body Weight - 7 reps
Body Weight - 6 reps
Body Weight - 5 reps


Biceps Curl w/ Straight Bar (5 second negative)
70lbs - 9 reps
60lbs - 8 reps
60lbs - 8 reps
60lbs - 8 reps


Dead Lifts
205lbs - 8 reps
235lbs - 8 reps
245lbs - 8 reps

While I don't feel that my overall strength has been affected by working out in a fasted state, my workout endurance definitely has. I can tell as I get later into the workout that I am more out of breath, and feel like my muscles are tired. This is completely normal because burning fat for fuel is a less efficient source of energy than available carbohydrates. I'll take my BCAAs just after 8:30am and 10:30am today with 7.5mg of Yohimbine. Lunch at 12pm, and I brought a little less food so I won't completely stuff myself. I have a banana, protein shake (24g), turkey and cheese sandwich on 100% whole wheat, multi-grain wheat thins, and yogurt with some natural granola. I am going to try to keep my protein high, and my fat low. Hopefully I'll see some noticeable changes this week!

9:00pm Update:

Pretty good day...ate less than last week, but ate until I was satisfied, not stuffed and feeling like I'm going to explode. I am going to try to eat slightly less calories tomorrow since it is a rest day...and then hit legs hard on Wednesday morning and bring the calories back up. Calorie cycling...essentially eating more on days I lift weights, less on days I don't. The concept is allowing more calories for recovery and building muscle on the days I lift. Don't know how much that will help me toward my goals, but going to give it a go. Until tomorrow!