Creating a Bulk and Cut Cycle
In order to support my training goals, I have been consistent with my protein intake, hitting around 200-220 grams per day during my bulk. However, during the cut phase, I found it challenging to reach my protein goals while staying under my calorie limit of 2,800. Following a discussion with Angelo about the value of essential amino acids (EAAs) during a caloric deficit, I have decided to go back to consuming EAAs three times a day. While some people may be skeptical about this, it is clear that hitting protein intake and remaining consistent with your diet is more important than anything else.
The Importance of Home-Cooked Meals in a Cut
When it comes to achieving your fitness goals, diet plays a crucial role. Eating out and estimating your intake can lead to inconsistencies during a cut. Home-cooked meals provide more control and accuracy in tracking your calorie and protein intake. During my recent trip, I struggled to hit my target calories due to the uncertainty of eating out. By extending my cut and sticking to home-cooked meals, I have already noticed positive changes in my physique. These changes highlight the importance of consistency and the need to be mindful of your diet.
The Value of Aminos in a Caloric Deficit
I have experienced firsthand the benefits of essential amino acids (EAAs) during a caloric deficit. Initially, I reduced my EAA intake during my bulk phase as I focused more on hitting my protein goals. However, I realized that during a cut, these EAAs still played a significant role in preserving muscle mass. After discussing this with Angelo, I decided to reintroduce EAAs three times a day during my cut. It is important to note that not everyone may understand or agree with the value of EAAs, but for those who do, they can provide an additional advantage during a caloric deficit.
The Importance of Diet in Fitness Goals
While I enjoy experimenting with new exercises and equipment, I have come to recognize the true value of focusing on the basics. The minimalist approach of incorporating a few key exercises into my routine has yielded remarkable results. In the past, I would include numerous isolation exercises targeting specific areas that I was self-conscious about. However, these exercises provided minimal returns compared to compound movements such as rowing, squatting, deadlifting, overhead pressing, and bench pressing. By prioritizing these big compound movements, I am able to achieve significant results without spending excessive time in the gym.
The Minimalist Approach to Workouts
Over time, I have learned to give myself permission to have shorter workouts focused on the essential movements. This mindset shift has allowed me to maintain a healthy, strong, and fit body while saving time. It is unnecessary to spend hours in the gym every day. Instead, I focus on the key exercises that provide the most bang for my buck. By mastering these fundamental movements, I can effectively achieve my fitness goals with fewer exercises and less time spent in the gym.
The Big Five Exercises for Building a Great Physique
Arnold Schwarzenegger has emphasized the importance of the “big five” exercises: rows, squats, deadlifts, overhead presses, and bench presses. These compound movements engage multiple muscle groups, providing comprehensive strength and muscle-building benefits. Developing proficiency in these exercises is crucial for building a solid foundation and achieving a great physique. By focusing on these key movements and gradually increasing the weight, one can make significant progress in their fitness journey.
The Use of Cheat Sets in Advanced Training
While cheat sets can be a valuable tool in advanced training, it is essential to approach them with caution. Cheat sets involve using body English or adding a bit of momentum to lift heavier weights. This technique should only be attempted after achieving a high level of proficiency in the exercise and maintaining strict form. For beginners and those still mastering basic movements, it is best to prioritize proper form before incorporating cheat sets. It is crucial to prioritize safety and injury prevention in any training routine.
The Progression of Building a Solid Foundation
When it comes to training, it is crucial to gradually progress and build a strong foundation. In my early years, I focused on various exercises and neglected the importance of the fundamentals. However, this changed when I realized the significant impact that the big compound movements had on my physique. By prioritizing proper form and technique in exercises like squats, deadlifts, and bench presses, I was able to build a solid foundation and experience noticeable improvements in my strength and physique.
The Return of Chest Workouts
As I reintroduce chest workouts into my routine, it brings a sense of excitement and anticipation. After focusing on other areas, I have started with a modified incline dumbbell press to primarily target the chest while still engaging the shoulders. It is essential to listen to my body during these workouts. Although I initially wanted to push myself further, I recognized that it was important to start slowly and allow my chest muscles to adjust. By being mindful of my body’s signals, I can avoid potential injuries and progress at a safe and effective pace.
The Challenge of Maintaining Fitness While Traveling
Traveling can present challenges when it comes to maintaining fitness goals. The combination of eating out, potential overeating, missing protein intake, and disrupted sleep can hinder progress. It is important to recognize the impact of these factors and find ways to mitigate them. By committing to home-cooked meals, staying within calorie limits, and maintaining protein intake, it is possible to manage the setbacks caused by traveling. Being consistent and prioritizing healthy choices will ultimately lead to better outcomes.
The Trifecta of Not Working Out, Missing Protein, and Overeating
The trifecta of not working out, missing protein intake, and overeating can have a significant impact on fitness goals. It is crucial to understand the interconnectedness of these factors. When you skip workouts, your body loses the opportunity to build and maintain muscle mass. Missing protein intake further hinders muscle preservation and recovery. Additionally, overeating can lead to excess calorie consumption and potential weight gain. By addressing each of these elements and finding ways to overcome these challenges, you can stay on track towards achieving your fitness goals.
The Disruption of Sleep while Traveling
Traveling often disrupts sleep patterns, leading to potential imbalances in hormones and a reduced ability to build muscle and burn body fat efficiently. When sleep is compromised, cortisol levels increase, negatively impacting our body’s ability to optimize our fitness progress. Ensuring sufficient and quality sleep is crucial, especially when traveling. By prioritizing sleep and establishing a routine, these disruptions can be minimized, and one can maintain their fitness journey despite being away from home.
Listening to the Body and Adjusting Workouts
Listening to our bodies is crucial when it comes to adjusting workouts and achieving optimal results. Some days, we may not feel as motivated or energized to hit the gym. On these days, it is important to remember that even a shorter workout or focusing on a few key exercises can still be beneficial. By giving ourselves permission to have those less intense days and honoring our body’s needs, we can maintain consistency and continue progressing towards our fitness goals. Additionally, understanding that achieving the perfect physique requires persistence and patience can help us stay motivated and committed.
