So touching on 8 weeks out now and things are moving very well. I have been dropping more weight than expected the past couple of weeks so Justing prescribed a unlimited HIGH day with some boundaries namely:
100g complex carbs per meal
The remainder can be sugary but fats limited to 3g/30g serve.
I stuck with rice, rice pasta, oats, breakfast bars, rice crackers, rice cakes, bagels, cereal for the brunt of it. I was still able to fit in a cheat meal for the last meal also…appetite is clearly very high now when truly depleted and I barely gained much weight the days after, despite probably hitting 1000g of carbs…soaked it up!
The metabolic kick was decent because the week proceeding this day lead to a 3lbs drop in weight and MUCH harder look. I am half way through another one today so let’s see how I respond…
LEGS was unreal but gassed me today…
Standing Calves 3×20
Lying Leg curls 2×10-12
Paused Leg Press 1×10-12, 1×15-20
Hack Squat 1×8-12, 1×15-20
BB Glute Bridge 1×8-12, 1×15-20
DB Split Squat 1×20
Single Leg extension 2×12-15
Adductor Machine 1RPx12
Machine preacher curl 3×10-15
Rope Cable Curl 2×15-20 double drop set
I find that for me, Leg Presses and Hacks have to be full depth to get less knee pain…Poliquin use to bang on about the amount of stress on the patella tendon when only going half way down and I think this is the case for me as I have long legs also.
8 weeks to bring my absolute best condition to date!