It's been 3 weeks since i've had a proper workout streak. Barring the last 3 days been maintaining a 55carb:30protein:15fat macronutrient ratio but not much activity. I had such great momentum goin for a year and this sudden long gap caused my body to respond very weirdly. My head hurt real bad, was sleepin very long. fatigue set in. Just did not understand how a guy so fit could be so tired all the time. Guess my body was not stimulated and needed exercise.
My body is highly endomorphic andThe metabolism/aferburn will keep kickin but not for long and unfortuntely, on the 5th of november, as compared to18th oct, when i was at no more than 9% body fat at 77kg, i've gained body fat. Now am at 10.5 or 11% body fat; which is still in the athletic range, a figure most people strive to achieve and are envious of; but certainly not my best. And that's all that matters.
Finally got some time and went totally berserk these past 3 days pushing myself more than ever; not as a planned workout but like a drug addict wanting more each second he/she is deprived of it. It's amazing how working out could get so addictive! Today, 3 days later, I already feel the changes(good ones of course). Muscle is heavier. Fat has reduced. Not by a significant amount but still, one step at a time.
Workout Routine: 5th - evening 1hour, 6th morning 1 hour, 7th morning 1 hour This is one of the most killer workouts and since yesterday, ive had severely sore legs and lower back. I LOVE IT!!!
30 Jump squats, 30 side shift pushups, 30 alternating jump lunges, 30 staggered pushups, 30 prison squats, 30 hindu pushups, 30 half squat towel rows, 30 burpees, 30 double crunches, 30 alternate kickbacks, 60 single arm iron man leg shifts, 100 crunches, 30 alternate kickbacks, 100 twists with reebok cable, 20*5 punches with 12.5 kg dumbbells, and the killer of all: 30 explosive frog jumps. I was beyond dead here!
Try this workout! it'll break your ass for sure! Sure did break mine. Been limping all over the place for 2 days now. My lower back hurts. Not been sleepin very well and wake up with a head ache. They call me a masochist, my mom and sis.
Food in the last 3 days: My food has been different compared to when I am at Bangalore (with a few things remaining as they are). Here at Hyderabad, it's home, so more opportunity to cook. Been eating 6 times a day spaced 2.5-3hrs apart startin at 7am. 3 of these meals consists of 8 egg white omlettes with half scoop whey(breakfast and lunch)/casein(dinner) protein, green leaves, pudina, coriander powder, mustard seeds, methi seeds, olive pomace/canola oil. Get my carbs/fat/vitamins/minerals and more protein from low GI high fibre rice, grilled chicken, rotis, plent of apple, papaya, banana, orange, honey with hot water, carrots, cucumber, brinjal, ladies finger, beans, dry fruit(walnuts, grapes, figs, apricots, dates), roasted peanuts, etc.
Cut out the multivitamin and iron folic supplements to see how i could replace those with proper food at home. Took 5gms creatine before each workout and 1 scoop glutamine with gatorade post each workout.
6pm here on the 8th of November 2011 and I am off to repeat this workout with some variations.
Added the following to the abovementioned workout: 50 pec flies with reebok resitance band, 50 rows with reebok res band, 200 sprint speed leg raise in pushup position(arms perpendicular to shoulders makes it tougher), 50reps*6 alternate leg kickbacks+twist, 150 wide-leg twists with reebok resistance band.
And I thought the last 3 days were tough!
6 boiled egg whites, gatorade and glutamine post workout. supper is at 830 pm. It's grilled chicken with canola oil. carrots, cucumber.
Tomorrow it's gonna be a morning workout. I feel great and am ready to kick some ass!
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