Coach, Training, & Cookbook Updates

Coach Update


It’s hard to believe it’s been almost three months since I started with my new coach.  I signed up with Logan Sheehan of FitOverFat, and working with him has been great so far!  We recently completed my first training block and have increased my calories by more than 300 per day.  As expected, my weight has increased a bit, but I’m only up an average of about 3 pounds.  Not too bad!

When I first started with Logan, we drastically changed up my nutrition, specifically around my workout timing.  I work out very early in the morning (around 4:30 AM) and would do so in a fasted state.  I’d then have Shakeology post-workout and would later eat breakfast at work.  Following my initial consultation with Logan, he drastically changed my routine; I now consume roughly 30 grams of protein pre-workout, 15-20 grams of simple carbs (dextrose) intra-workout, with another 30-40 grams of simple carbs and 30 grams of protein post-workout.  Initially, this was extremely difficult since my calories were so low.  It meant I was consuming almost half of my daily allowance of food before 6:30 AM.  However, as my calories have increased, it’s gotten easier.

Training Update

My training also changed quite a bit where I have two “Push” days, two “Pull” days, one Glute day, and one Leg day.  The workouts rotate between volume (high reps at a lower weight), hypertrophy (moderate reps and weight), and power (low reps at a high rate).  I’m currently not doing any cardio, and my workouts consist of a mix of compound and accessory lifts.  I’m loving it so far!

Logan has noted some growth in my delts as we’ve been focusing a lot on my shoulders.  This is great as it’s also helping my injured shoulder heal!  I have lost a bit of my leanness (specifically in my mid-section), but I’m excited to see what kind of muscle I’ll be growing in the process.  Ideally, I’ll be able to continue with a lean bulk for the rest of this year and into the early spring.  Then, I’ll switch to contest preparation.  I’m hoping to compete in a NANBF show in the late summer in the figure class.  Logan is confident I can meet that timeline, so I’m looking forward to see where he can help with my physique!

Cookbook – Oatmeal Cookies Fit My Macros
My cookbook is complete!  I can’t believe I finally finished all of the recipes, photos, layouts, etc.  It was a lot of work, but so worth it in the end!  If anything, it’ll make it easier to reference the recipes I make often.  LOL….using written notes and MyFitnessPal can get obnoxious after a while.  🙂  Anyway, I’m hoping for no major issues at the printers so I can get the books printed and delivered by early to mid-November!
The cookbook will retail for $30.00.

That’s all the updates for now!  I’ll try to post a physique update as we get closer to the holidays.  Heaven knows after them I’ll be doing a mini cut to work off some of the girth I’ll get from cookies and pie!

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