So, after 3 weeks of training twice a day, systematically upping my cardio and dropping my calories, the final week is here AT LAST!
There is no denying that by week 3 I start to feel the effects of a big push like this. That last low day of the carb cycle, those last few minutes of fasted cardio, that final deep squat…it goes from being extremely fun, to extremely challenging, extremely quickly!
However, I LOVE every hard, sweaty, painful minute of it. Don’t get me wrong, I would HATE it if this was a constant, but there is no denying that a few weeks of giving 110% sparks something off in me that I very much enjoy.
So, I am tired, but I am hungry for it.
Week 4 is the biggun, and it looks like this:
FASTED CARDIO – 40 minutes treadmill HIIT (no change)
HYPERTROPHY PM – BODY PART, SETS AND REPS CHOSEN PURELY ON HOW I’M LOOKING / FEELING AESTHETICALLY (no structure)
HYPERTROPHY FOLLOWED BY 15 MINUTE FAT LOSS APP – TO EXHAUST MUSCLE AND BURN FAT POST WEIGHT TRAINING (no change)
DAILY CALORIES – 1300 (-100)
CARB CYCLE – 6 DAYS LOW, 1 DAY HIGH (+2 low days) (1 week carb cycle for depletion and reload)
MACROS 6 DAYS – 50%P – 40%F – 10%C (no change)
MACROS DAY 7 – 50%P – 40%C – 10%F (no change)
This is actually the lowest I’ve dropped my calories, but I decided that in order to keep progressing in the final week, it was a choice between slightly lower calories or slightly higher cardio.
At this point, with my carb cycle being 6 days, my training absolutely does not need to get any more intense.
Lower calories for me have never been problematic, it’s the carb cycle that effects my training.
In my day to day life, my calories usually sit around 1600-2000 depending on what exactly I’m trying to achieve, my carbs are daily but structured around my workouts (pre and post), and my cardio is my 15 minute fat loss app daily, 20 minutes HIIT on the treadmill or 30 minutes LISS.
But we are now in the final week of the big push, so now is the time to give it everything I got!
Week 4, here we go!