I've been considering what I should do next in relation to training. I have a holiday booked for May and would like to be in relatively good shape by then. The rehab sessions have been good but they've only focused on using the shoulder and haven't tried to achieve any of the effects that TNT and NROL sessions produce with their compound movements. I had initially thought about restarting the Strength III programmes but with my shoulder not being fully right and it could take some more time to get to that position it seems sensible to avoid pushing the boundaries of weights in the Strength III sessions where heavier and heavier weights are encouraged,
Addded to that is the current position of my body composition. It doesn't look good, even after a reset on plan A TNT(last 4 weeks). So again perhaps not the best situation to progress back into the Strength III sessions when even more weight could be added to my frame. I believe the better option is to ramp up the speed and intensity of the sessions and move across to the Fat Loss workouts perhaps starting with Fat Loss I and working my way through to Fat Loss III. Hopefully the weights wont be too heavy to cope with but will be challenging enough to stick to the proper programme and allow my shoulder to work whilst building up to full strength again.
I'll also have to be more organised with my diet. I'll have ensure that I have the graze throughout the day mentality rather than the three a day stuff your face approach that I've sort of slipped back into. The actual food that I'm eating isn't that bad, it's to plan 99% of the time so I just need to adjust the way that it's eaten throughout the day. This will make a difference to the amount of food / energy I should be able to pull from the same amount of food. For your body can only absorb so much in one sitting and then the rest is stored (usually). So if I'm giving smaller meals and snacks throughout the day there is a constant supply of energy as the body is using it. Well that's the plan anyway.
The small drop in weight and of course the other less than impressive results are a combination of the wrong approach to timing of nutrition, training and rest (an often neglected aspect). To illustrate the disappointment that the results have produced from an unfocused effort is that there is a hell of a lot of wasted energy and time. Over this last week I've trained at the gym three times this week for 1hr 30mins a session (so that's 4hrs 30mins in total) and cycled over 70miles this week in my comute to and from work. So I would say that there has been some considerable effort put in and I cannot complain about the commitment levels it's just that these now have to be more focused and clever. Infact I will probably find that I'm spending a lot less time in the gym but visiting it more frequently than I have done over the past few months. I'll have to take a look through the NROL Fat Loss sessions and see what needs to be done, workout the programme weights and then get this into my schedule. The Holiday will be with me before I know it so I had better get working HARD!!.
Cheers, BustaGut!
3 comments:
I'm curious. In starting back on TNT (I'm using that diet now) do you attempt to count calories? I haven't been. Obviously as designed, counting calories isn't necessary. I've has some erattic results and am wondering if, as I approach 12% BF, I might need to count calories to get close to 10%. What do you do? What do you think?
Hi Stewart,
Your right that on TNT there is no requirement to count calories and it is this aspect that makes the diet easy to follow. As you get closer to the lower body fat percentages results do tend to plateau a little and progress is in very small increments. I know there are people who have gone down the calorie counting route when they get to this stage and have had some success but I've always wanted an approach that I could maintain even when my goals have been met.
Calorie counting to me isn't something that I would want to be doing long term so I don't do it. What I do focus on in terms of diet is where my calories are coming from. I try to cut out the amount of treat foods etc that I eat. Alcohol is limited as it basically closes down the fat burning so you have to be careful that when you do have a drink the food you take in before and afterwards isn't the usual high fat (or if it is be aware that your body wont be able to burn this and it may be stored).
Also the most important aspect is to ensure that you don't starve yourself. I personally have slipped out of this mentality but you do need to have something to eat every two to three hours. Not masses and masses of food just small meals and snacks constantly throughout the day. You should be aiming to eat 6 to 7 times a day 3 meals and 3 snacks inbetween. It can be difficult and does take some pre-planning but you can get good results without counting calories.
Everyone is different and the results you achieve may be different to someone else doing exactly the same as you. I would suggest take it as far as you can with the tips I've mentioned above and if you are still not where you want to be then give the calorie counting a try then.
I hope this helps, Cheers, BustaGut!
BustaGut, that's a help and confirmation of my plan. The no-cal-count aspect of the diet is something I appreciate. I get obsessed about stuff like that then get tired then quit. Your comments as an experienced and successful TNT/NROL user help me know I'm on the right trail. Thanks.
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