And… coming back…

Hi, first of all, thank you very much for your great support, and your good wishes, I really appreciate it. Thanks to Adam Waters  for putting a link on his blog saying I was feeling sick… I really was… but… I’m feeling better today, thanks to you guys… why? I was planning a slow coming back, you know, running a little bit, sweating the t-shirt a little, and doing a somewhat “clean diet” but hell no! When I saw my name on Adam’s post, I realized I had to come back as soon as I could, and being absent from training for 4 days, I decided to start a plan with the principles I learned from this past two months… and decided to push hard in the gym (if I could), and I think I did..

First of all, I thought about Mr. Michael’s post also and decided I needed a plan to follow, otherwise, we start changing things to feel comfortable, while we need to push beyond what we think are our limits. So I chose the things that really worked for me and my weak parts from the metabolic surge program.

I realized that low carb deffenetly works on me, and even though I feel slow sometimes, it’s easy for me to abstain from carbs while on a 100% compliance approach, that means that I’m conscious that if I eat a candy, then all the low carb thing goes to waste, it’s kind of a DON’T-SPOIL-IT mind! But then, I also found out that, on both metabolic surge’s rounds I did, on day 21, I had de lowest bodyweight and the least water retention, more deffinition, etc. of any other previous day, and it was back on the high carb diet while doing Muscle Rounds… I don’t know if it’s because of the muscle rounds training (which is really tough,  short and intense) or because of the refeeding effect, you know, when the body realizes it’s not starving and continues burning fat… well, I don’t know and I will sure listen to your opinion..

So I’m really believing on carb cycling, compound lifts, lactic acid and cardio to burn fat, but while giving my body a little boost, I could lose a lot of weight and water from my mid section (and that’s what I’m looking for) so, I will make a plan that I know will be hard enough for me, but a plan I MUST stick to… so that, as Michael said, will prevent me from changing suddenly.

I will do some NO CARB DAYS, some LOW CARB and some HIGH CARB.. I will do some circuit training (for the first low carb days), I will do some compound lifts combined with supersets or tripple drop sets to look for lactic acid, and finally a strength training (perhaps following muscle rounds principles) to look for a metabolic boost… I’m planning you know… until Adam Waters releases the RTP Transformation System …

I started today with a circuit training divided in combos. 5 combos of 3 exercises done 3 times:

Combo 1: DB BENCH PRESS (30 lbs dbs) + DB BENT OVER ROWS (30 lbs dbs) + crunches

Combo 2: SINGLE STIFF LEGGED DEADLIFT (15 lbs DBs) + LEG CURL + leg raises

Combo 3: “V” PULLDOWNS + DB SHOULDER PRESS (15 lbs DBs) + woodchoppers (those were really hard)

Combo 4: ONE LEG BOX STEP UPS (40 lbs bar) + DB LUNGES (15 lbs dbs) + Prone knee tucks on stability ball

Combo 5: BICEP CURL (15 lbs dbs) + LYING TRICEP EXTENSIONS (15 lbs dbs) + crunches

I did each combo 3 times resting 40 seconds between combos. I think I could push harder, but I guess I had a good come back to the gym, my heart was beating really hard on the 4th combo. And I can feel already the DOMS on my arms.. so, tomorrow, I will do another circuit and will try to include a cardio session.. still on a no carb diet.

Well, I think I will put everything together so that I can have a plan to follow…

Thank you very much for your great support, really, without that possitive pressure, I would be still thinking on coming back… here I am and I will push really hard so that I can continue shredding with Suzette for Christmas!

Getting lean

 

I will really push hard to finish with a good result on Suzette Christmas sprint…

Still shredding with Suzette