Week 4 IF - 2.21lbs lean mass gained with 0.4% body fat loss
PcShed
Posts: 84 Member
So another week has passed so on Week 4 on IF. Its been interesting as this week my body fat loss slowed down only slightly, only lost 0.4% (1.1lbs) bringing my body fat to 26.1% but gained total weight to.
BUT what been a surprise is the Lean gains i made this week. I gained 2.21lbs in Lean mass bringing my total weight to 241.40lbs.
I dont mind gaining this sort of weight as long as i continue to lose body fat. This is the first week that i have do 7 days fasting with 49g carbs per day, no cheat days or carb up loading.
During workout, I have noticed again my strength has increased as hitting my rep range 8-12 easily so had to increase weights again.
I concentrated this week on reaching muscular momentum failure on every exercise especially squats, deadlift and bench press on the last set. It is painfull and it took me a lot of focus especially when you been doing 8-10 sets at 80% muscular capacity.
After all the pain the feeling afterwards is very rewarding as you know you have pushed yourself to the limit at the maximum weight your body can handle at that moment in time.
Compound exercises of squat, deadlift and bench press also imroved as starting at higher weights for 1st set. High intensity, short rest periods and always hit MMF on final set.
For my compound exercises been really good in developing total body muscles and lean gains and would recommend it to anyone.
Also been keeping tabs on my heart rate with a Pulsar strap during weight training and at full flow I am hitting 155 - 165 BPM which is about cardio zone. So pretty much killing two birds with one stone. I keep intensity high and rest periods short 30 seconds max.
I can truly say, it been a successful trial for week 4and will continue my 5 week of IF with the following amended macros:
BMR: 2259 calories
BMR+Activity: 3502 calories
Target BMR with Nutrition: 2802 calories
Fat - 202g
Protein -196g
Carbs - 49g
I will add pictures and video diary later on for comparison.
Let us know what you think, any tips and advice on how to increase body fat loss and continue?
Many thanks
Sergio
BUT what been a surprise is the Lean gains i made this week. I gained 2.21lbs in Lean mass bringing my total weight to 241.40lbs.
I dont mind gaining this sort of weight as long as i continue to lose body fat. This is the first week that i have do 7 days fasting with 49g carbs per day, no cheat days or carb up loading.
During workout, I have noticed again my strength has increased as hitting my rep range 8-12 easily so had to increase weights again.
I concentrated this week on reaching muscular momentum failure on every exercise especially squats, deadlift and bench press on the last set. It is painfull and it took me a lot of focus especially when you been doing 8-10 sets at 80% muscular capacity.
After all the pain the feeling afterwards is very rewarding as you know you have pushed yourself to the limit at the maximum weight your body can handle at that moment in time.
Compound exercises of squat, deadlift and bench press also imroved as starting at higher weights for 1st set. High intensity, short rest periods and always hit MMF on final set.
For my compound exercises been really good in developing total body muscles and lean gains and would recommend it to anyone.
Also been keeping tabs on my heart rate with a Pulsar strap during weight training and at full flow I am hitting 155 - 165 BPM which is about cardio zone. So pretty much killing two birds with one stone. I keep intensity high and rest periods short 30 seconds max.
I can truly say, it been a successful trial for week 4and will continue my 5 week of IF with the following amended macros:
BMR: 2259 calories
BMR+Activity: 3502 calories
Target BMR with Nutrition: 2802 calories
Fat - 202g
Protein -196g
Carbs - 49g
I will add pictures and video diary later on for comparison.
Let us know what you think, any tips and advice on how to increase body fat loss and continue?
Many thanks
Sergio
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