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okay, so just doing some tweaking to my training/backload schedule.i'm 5'3, 23 years old, female, 104 lbs, looking to put on muscle and reduce body fat (currently 23%)how does this look?Monday-ULC/RestTuesday 5PMSquats, Chest Press, Barbell RowsBackloadWednesday-ULC/RestThursday 5PMSquats, Shoulder Press, DeadliftBackloadFriday-AM fasted HIIT 20 minutesULCSaturday-ULC/Rest (would i need to backload here for my sunday evening training?)Sunday 5PMSquats, Chest Press, Barbell Rowsand hypothetically, if i were to have an evening training and then backload that night, ULC/rest the next day, but have an AM fasted training the following morning, would i need to backload the night before, even though i still have glycogen from the last backload?sorry if its confusing 😮and do you count the carbs in dextrose towards your backloads?
Everything looks good to me.1. Depends on what the AM fasted training is. Are you talking about strength training or HIIT?2. Yes, count the dextrose towards your carb totals for your back-load.p.s. AWESOME to see that you squat three times a week!
Everything looks good to me.1. Depends on what the AM fasted training is. Are you talking about strength training or HIIT?2. Yes, count the dextrose towards your carb totals for your back-load.p.s. AWESOME to see that you squat three times a week!
the AM fasted would be strength training. and yes, love squats 🙂 working on perfecting my technique and upping the weight!also, during the ULC part of a backload day, the fat/protein would be about half or less of what we're supposed to have daily? i've heard some people say to keep fat a little lower during ULC on backload days :S
okay, so just doing some tweaking to my training/backload schedule.i'm 5'3, 23 years old, female, 104 lbs, looking to put on muscle and reduce body fat (currently 23%)how does this look?Monday-ULC/RestTuesday 5PMSquats, Chest Press, Barbell RowsBackloadWednesday-ULC/RestThursday 5PMSquats, Shoulder Press, DeadliftBackloadFriday-AM fasted HIIT 20 minutesULCSaturday-ULC/Rest (would i need to backload here for my sunday evening training?)Sunday 5PMSquats, Chest Press, Barbell Rowsand hypothetically, if i were to have an evening training and then backload that night, ULC/rest the next day, but have an AM fasted training the following morning, would i need to backload the night before, even though i still have glycogen from the last backload?sorry if its confusing 😮and do you count the carbs in dextrose towards your backloads?
I know things are different for the ladies, but working any muscle group 3 times a week makes me raise an eyebrow ???What kind of volume are you using? Are you certain you can recover from each leg workout? Also, have you been doing this split for a while, and how have your results been? I'm not saying that it can't be done just wanted a little more info... Looks like you are ready to kick-butt tho! 8)
Everything looks good to me.1. Depends on what the AM fasted training is. Are you talking about strength training or HIIT?2. Yes, count the dextrose towards your carb totals for your back-load.p.s. AWESOME to see that you squat three times a week!
the AM fasted would be strength training. and yes, love squats 🙂 working on perfecting my technique and upping the weight!also, during the ULC part of a backload day, the fat/protein would be about half or less of what we're supposed to have daily? i've heard some people say to keep fat a little lower during ULC on backload days :S
I'd say start off back-loading the night before that AM workout and if you're not getting the results then take it out. I'm not 100% sure about the fat/protein recommendations so I'd check the book and go with that.What I usually do is have my first two meals as normal (fat and protein), then do lean protein and high GI carbs, and then just carbs the rest of the night. Some people might have a different opinion on that though.
okay, so just doing some tweaking to my training/backload schedule.i'm 5'3, 23 years old, female, 104 lbs, looking to put on muscle and reduce body fat (currently 23%)how does this look?Monday-ULC/RestTuesday 5PMSquats, Chest Press, Barbell RowsBackloadWednesday-ULC/RestThursday 5PMSquats, Shoulder Press, DeadliftBackloadFriday-AM fasted HIIT 20 minutesULCSaturday-ULC/Rest (would i need to backload here for my sunday evening training?)Sunday 5PMSquats, Chest Press, Barbell Rowsand hypothetically, if i were to have an evening training and then backload that night, ULC/rest the next day, but have an AM fasted training the following morning, would i need to backload the night before, even though i still have glycogen from the last backload?sorry if its confusing 😮and do you count the carbs in dextrose towards your backloads?
I know things are different for the ladies, but working any muscle group 3 times a week makes me raise an eyebrow ???What kind of volume are you using? Are you certain you can recover from each leg workout? Also, have you been doing this split for a while, and how have your results been? I'm not saying that it can't be done just wanted a little more info... Looks like you are ready to kick-butt tho! 8)
it's actually the 5x5 stronglifts program, if you're familiar with it. it's starting off low weights and working up, adding 5 lbs each workout. i was doing a pyramid style before this but only working legs twice a week. the one day rest in between may not be enough for my legs once i start going much heavier, so i'm thinking if that happens, ill add an extra day rest in between and hopefully manage the backload according to that.
okay, so just doing some tweaking to my training/backload schedule.i'm 5'3, 23 years old, female, 104 lbs, looking to put on muscle and reduce body fat (currently 23%)how does this look?Monday-ULC/RestTuesday 5PMSquats, Chest Press, Barbell RowsBackloadWednesday-ULC/RestThursday 5PMSquats, Shoulder Press, DeadliftBackloadFriday-AM fasted HIIT 20 minutesULCSaturday-ULC/Rest (would i need to backload here for my sunday evening training?)Sunday 5PMSquats, Chest Press, Barbell Rowsand hypothetically, if i were to have an evening training and then backload that night, ULC/rest the next day, but have an AM fasted training the following morning, would i need to backload the night before, even though i still have glycogen from the last backload?sorry if its confusing 😮and do you count the carbs in dextrose towards your backloads?
I know things are different for the ladies, but working any muscle group 3 times a week makes me raise an eyebrow ???What kind of volume are you using? Are you certain you can recover from each leg workout? Also, have you been doing this split for a while, and how have your results been? I'm not saying that it can't be done just wanted a little more info... Looks like you are ready to kick-butt tho! 8)
it's actually the 5x5 stronglifts program, if you're familiar with it. it's starting off low weights and working up, adding 5 lbs each workout. i was doing a pyramid style before this but only working legs twice a week. the one day rest in between may not be enough for my legs once i start going much heavier, so i'm thinking if that happens, ill add an extra day rest in between and hopefully manage the backload according to that.
Only reason i mentioned it was because if your training with any real "intensity" (heavy,moderate or light weight) then twice a week on anything means you better have enough macros to recover; nothing worse than that unmotivated/zapped feeling. 🙁 Sounds like you have it under control though
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