Carbloading Today

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It was a glorious cheat day indeed. My creation above was amazing, but because it’s been awhile since I had something that big and sugary, it was beginning to feel like a job by the end of finishing it.

For those of you that don’t know, I work night shift, hence why it was my first meal of the day.

I feel happy, satisfied, and a massive amount of energy right now. Heading over to the gym in a bit for some Insanity Cardio Power & Resistance video. Tomorrow I set off to run between 6-7km.

My day today will end (post-hockey match…go for the gold Canada!) with 290g of carbs under my belt, and 2200 calories (yah I went over my usual daily, but I stayed under maintenance which is fine.).

For those of you wondering what kind of weight-training program I’m doing 3 days a week right now, I’m using a classic full-body weight training program called the Hercules program.

Hercules Weight-Training:

MONDAY

Dumbbell bench presses 3 x 10
Seated dumbbell presses 2 x 10
Wide-grip chins 3 x 10
Leg presses 3 x 10
Glute/ham raises 3 x 15

WEDNESDAY

Flat-bench flyes 3 x 10
Bent-over rows 3 x 10
Squats 3 x 10
Leg extensions 3 x 12
EZ-curl-bar curls 2 x 15
Dips 1 x 15-20

FRIDAY

Incline dumbbell presses 3 x 10
Cable rows 3 x 10
Stiff-legged deadlifts 4 x 8
Dumbbell lunges 2 x 15
Standing calf raises 3 x 20-25

I don’t follow this program exactly every week. Sometimes I switch out some moves for a similar movement, or swap rows for a different back exercises I know. This program is perfect for beginner’s, intermediates, and advanced lifter’s. It works for me because I’m not trying to build a huge amount of muscle, but am aiming at retaining lean body mass while cutting the fat off. Program takes me about 30-40 minutes to complete on the three days per week. So far so good, I am getting some fantastic results from it.

HOPE WE WIN GOLD TODAY!!

S.

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