Today was a rest day for me. It was also my first day of Phase 2 for M3 — the Bulking Phase! Yes, today I spent the day eating and eating. I am ready to hit the gym hard tomorrow.
I will be doing the first workout of my bulk phase tomorrow and I plan to add the Quad Blaster to the routine. I can't wait to give it a whirl.
I must say that Carlos Dejesus is an awesome man. He and I have chatted on the phone several times now and the last time we talked was the day the Quad Blaster arrived. At that time, Carlos asked when I'd be using the Quad Blaster for my first official workout. He forgot that it was tomorrow and so today he sent me an email asking how the workout went. When I informed him that the first official workout is tomorrow he asked me to email him with how it goes. I think his follow up is awesome.
I learned a few things about carb cycling during a bulk today through some reading I was directed to do. I will not be carb cycling at the start of the bulk phase, but at some point I will need to and at that point I will use the techniques that I picked up today. Alot of what I learned I already knew, but there were some extra tips thrown in.
For instance, it is suggested that the best way to carb cycle is to have 3 types of days in a week: high carb, moderate carb and low carb. The technique I learned starts by figuring how many calories you need. This is the moderate carb day's number. It then figures how much protein and carbs you need. From that number you know how much fat to take in. You are then supposed to make the carbs match the protein for the moderate day. You are left with a number for fat. This number remains constant. Finally, you add 25% for high carb days to the carbs and subract 25% for the low carb days. It is really pretty straight forward.
Taking a person who weighs 220 pounds, that person would need 1.5 g. of protein so that would be 330 g. of protein.
You would then have the following table:
The simple idea is that fat and protein stays the same throughout the entire week. If you are working out 3 days a week (lifting that is) you would pick 2 of those days for high carbs and 1 of those days for moderate carbs. You would then pick one other moderate carb day. The other 3 days remaining would be low carb.
You will notice that since all you do is cycle your carbs up and down, your calories will also cycle up and down. This is excellent for the metabolism as it keeps your body guessing. This will help you minimize fat gain while maximizing muscle gain. Finally, when you have done this for about 8 weeks, you simply drop about 20 grams of carbs each day for a week to adjust your cycle and then repeat it all over again. It apparently works very well. I have filed it away for future review, but wanted to share it with everyone.
I took some photos that will remain classified. They will be my progress meter for this bulk phase. I also did some stats today. As mentioned yesterday, I will not be sharing any of that with you until the end of this phase at the earliest, but quite possibly not until the end of M3.
I marked myself off for the 2:30 p.m. meal because I was at a friend's house and ate some things that were not on my plan and were not really good for me. Suffice to say that it didn't concern me too much because I'm on a bulk, but I should have made better choices, so I've marked myself as a fail for that meal.
Rest day today.
Think of yourself as a machine that needs to receive special care and then do your best to keep yourself running in tip top shape.
What is your #1 long term goal? Comment this post to answer the question.
Until tomorrow…GET BACK TO LIFTING!