OK- so have been away from "tracking" but not the gym- although for plenty of reasons not with the intensity it was before July.
Now have a gym partner as we are getting into quite heavy weights so need a spotter for safety and motivation.
Fairly simple, this is week 4 of a 6 week plan to ease us into it- with macro tracking starting this week (hence the resurgence of tracking here)
Numbers are a bit different this time- im on a 15% defecit, as have put 35lbs on, some lean mass some fat mass.
Will be weighing and measuring weekly to tweak macros as and when.
CH- 292
Fats- 65
Protonz- 222
Fibre- 55
Total Cals 2644
got 1 week left of initial 6 week lifting plan, then will do one week deload (60-70% but higer rep range) Then another 6 weeks that will take us into Christmas week and a deload re feed "week"
That then gives us a solid platform to 2015 for the first quarter to do the same over 13 weeks.
Emphasis on Heavy compounds in 6-8 rep range with progressive overload
Isolations in the 10-12 rep range
Cardio building week by week mix of HIIT and LISS
Watch this space.