Time to press the Nutrition “reset” button.

Yesterday was the first day I specifically tried to bring my calories back to maintenance (officially, anyway) while still doing IF. FAIL!  I came up almost 600 calories short of maintenance, being well short on fat on protein intake.  Maintenance for me right now is around 3,200-3,300 calories, and for whatever reason, that’s just been tough for me to hit, especially keeping my protein and fats on the higher side.  (I know, real world problems, right?).  Most people hate me for even bringing up that I have a hard time meeting maintenance calories.  

So, today, I decided to go off of IF for now and try to incorporate more protein and fats throughout the morning (which I used to fast during).  For whatever reason, I’ve just struggled to get above 2,800 calories during my 8 hour feeding window.  IF has worked great for my fat loss goals, because this was my deficit goal, but it’s just not working for jumping back up to maintenance.  

So, I’m going back to eating starting right away in the morning, focusing on protein and fats mainly.  Starting with my workout, I’ll be adding in carbs and then looking to intake the rest of my carbs post-workout through dinner and an evening “snack.”  Today went much better in allowing me to hit my protein target, but I still came up a total of 600 calories short.  I think it’s just going to take some re-adjusting to work back up past 3,000…so I’m going to start there.  First goal, hit 3,000, then work toward 3,200-3,300. Now, onto the workout…

Was feeling pretty rough heading into it today.  Was wiped from yesterday and the affects of a minor sinus infection had set in more when I woke up today.  I still wanted make some gains on squats and lunges today, so I took a more conservative ramping approach working to my 3RM on front squats.  It worked well, as I was able to jump up 10 from last week on the 3RM, and rep 3 went up really strong to boot.  Also felt stronger on lunges, so was able to increase total volume pretty well there too.  Well, time to get a good night sleep tumblr land, so I can work towards a big bench day tomorrow.

warrior_fit earned 916 points for:

  • Running (treadmill):
    • 0:04:35 || 0.5 mi (+37 pts)
  • Foam Rolling:
    • 10:00 (+18 pts)
    • + mobility
  • Front Barbell Squat:
    • 45 lb x 6 reps (+21 pts)
    • 95 lb x 3 reps (+41 pts)
    • 135 lb x 3 reps (+59 pts)
    • 155 lb x 2 reps (+66 pts)
    • 165 lb x 1 reps (+68 pts)
    • 175 lb x 1 reps (+72 pts)
    • 185 lb x 3 reps (+81 pts)
    • 145 lb x 8 reps (+73 pts)
    • 145 lb x 8 reps (+73 pts)
    • not feeling great today, but still wanted to get my 3RM 10lbs higher than last week, so ramped more conservatively and then just went for it at 185. 185x3 went up strong, but 145x8 for 2 sets was pretty taxing at the end.
  • Romanian Deadlift:
    • 95 lb x 8 reps (+37 pts)
    • 135 lb x 8 reps (+53 pts)
    • 145 lb x 8 reps (+57 pts)
    • 145 lb x 8 reps (+57 pts)
  • Seated Side Lateral Raise:
    • 12 lb x 8 reps (+5 pts)
    • 15 lb x 10 reps (+5 pts)
    • 15 lb x 12 reps (+5 pts)
    • 15 lb x 12 reps (+5 pts)
    • 1 sec. hold at top of each rep
  • Dumbbell Lunges:
    • 35 lb x 16 reps (+19 pts)
    • 40 lb x 16 reps (+22 pts)
    • 50 lb x 16 reps (+27 pts)
    • walking lunges
  • Front Dumbbell Raise:
    • 8 lb x 12 reps (+5 pts)
    • 8 lb x 12 reps (+5 pts)
    • 8 lb x 14 reps (+5 pts)
    • Y & front raises - alt between, 5 sec. hold at top of each rep

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  1. moremuscles said: So are you done cutting now?
  2. ironwarriorstraining posted this

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