Fasted Cardio

Happy Tuesday! I ran out of protein last night and I was hoping my protein I ordered would come! It said it shipped at 6AM, and literally took ALL day to get here. But I got it! So yay! I have realized that my protein (Beverly International UMP Chocolate) comes with 30 servings which is one scoop. I take four scoops a day. Therefore that's one container (2lbs) of protein a week! WTF lol. So I need to get a different protein that has more in it. Beverly should sell 5lb containers or more, but they don't. So I think I'm going to go with the Optimum Nutrition protein. It's high rated and has the same stats as UMP except it has 4 extra proteins. Winner! So on Sunday I'll be ordering that. I also ordered some BCAAs to take before and after my workouts. That was missing from my diet so I added it.

Today was back day, and it went well. Of course. I'm feeling very confident about my physique and am very excited for the competition. 53 Days!!

Oh yeah! How could I forget? Today I woke up and did 45 minutes of cardio. After reading about fasting cardio last night, I felt I should try it. Why not? At first I was totally against it since I am always starving when I wake up. There have been many debates about whether fasting cardio is good for you, and there's definitely a scientific backing behind it. Are you building muscle? If yes, fasting cardio might and most likely will break down your muscles. Or you can simply eat before you workout. A protein shake, a banana, something to burn through before getting to the fat "essentially". What fasting cardio does do is effectively burn fat, according to studies. It's not some secret ingredient to lose a bunch of fat, but it's effective depending on your goals. Now, I'm never one to knock anything until I try it myself, so I'm trying it out. Also, since I'm in this awkward phase of muscly and fatty, the fasted cardio will most likely be perfect for me. Although, I hate it. I'm going to try it out doing it every other day, so Tuesdays, Thursdays, and Saturdays. I know my results will be amazing, simply because of the ridiculous amount of calories I'll be burning doing two a days. I hit like 700+ Calories today, ridiculous.

Back & Calves Day

Cable Rows
120lbs x 12 reps
130lbs x 10 reps x 2 sets
140lbs x 6 reps

Calf Raise Machine
80lbs x 15 reps x 4 sets

Iso High Row Machine
90lbs x 15 reps
110lbs x 10 reps
130lbs x 8 reps x 2 sets

Dorsiflexion "Machine"
50lbs x 15 reps x 4 sets

One Arm Cable Lat Pull down
50lbs x 8 reps x 4 sets per arm

Super Set
Calf Raises on Stairs
25 reps
Bent over one arm row on bench
22.5lbs x 15 reps per arm x 4 sets

Deadlifts
135lbs x 10 reps
185lbs x 6 reps
205lbs x 3 reps x 2 sets

Bent over row w/barbell
80lbs x 8 reps x 4 sets

Row Machine over hand (pronated) grip (One side at a time)
45lbs x 12 reps each side
55lbs x 10 reps each side
65 lbs x 8 reps x 2 sets each side

Chin Ups
3 sets of 4

I ended with leg raises on parallel bars (25 reps) and then oblique leg raises on parallel bars. I also did some oblique leg raises while lying on my side and then side crunches. I'm not sore from my workout yesterday so I wanted to work my obliques a little more. :)

Thanks for reading! Let me know if you try the fasted cardio too.

Mel