Current training Satus

I've been doing a couple new things with my diet and training.

Diet: Current doing the lean gains approach for intermittent fasting, I played around with this in the summer for 5 weeks and like the results i"m getting. The difference now is I have started to train fasted on Monday, Tuesday and Thursday. This is in part due to my work schedule but also to do an experiment on myself. I drink about 10 grams of leucine during the training and will have 1 scoop of EAS Muscle armor prior to training. I like the results so far. When I started the leans gain approach I was 199, four weeks ago. Now i'm sitting at an easy 190. Currently doing a slow weight cut to preserve muscle probably will drop to and maintain 185. I have also been strict with my calories and carb cycling. 2500 calories on training days with 100-150 grams of carbs. Off days will be around 2200 with under 100 grams of carbs. Keep in mind I don't count the trace carbs from most veggies, only sugars and starches. Once or twice a week Ill have a refill day where Ill go a little higher n calories and carbs. This is for both physical and psychological purposes.


Training: Now my individual training sessions don't last to long. 15-30 minutes for foam roll,correctives and movement prep than about 70 minutes from the power session to the end of the ESD session. I'm still doing heavy strength training, with the 5/3/1 approach. I think this is important for preserving muscle in a body re composition project. You need to create a demand for the body to hold on to muscle during times of limited resources (calorie deficit).

I'm getting stronger in my lifts and tomorrow will be my last day in week 3. Than next week will be a deload week which works perfect because Ill be traveling home for the holidays.

I have had a lot of message of people asking me for a copy of my template or training program. So it took some googling but I found out how to attach it to this blog in the link below. It is pretty straight forward. Power block in the beginning followed by the primary strength movement which is in the 5/3/1 format. Than the secondary and auxiliary movements afterwards. Followed by an conditioning circuit.

My Template