Changing routine and diet.
For a long time i’ve been focused on losing fat while gaining some muscle. I’ve done this with a lot of cardio, high rep sets and a low-carb diet. I’ve decided to change this for a couple weeks to gain strength and add some muscle so i’ll raise my metabolism and at a mid-long period i’ll lose more fat a day than now. Besides, rugby league playoff starts in about 3-4 weeks so it’s a good idea to gain strength.
I’ve started to eat complex carbs in the main meals and added 2-3 meals a day that consist in 75gr Tuna + 2 Spoons Brewer’s Yeast Flakes + 2 Spoons Soy Lecithin + 2 Spoons Wheat Germ. One in the morning, one in the afternoon, and the last one 45-60 minutes before training(afternoon).
I’ve changed my routine as well, now i’m following a reverse pyramid routine, starting with the max weight i can lift for a range of 5-8 reps to reach the fail. Rest 30-60 segs, decrease the weights and reach the fail… This way until the weight is ridiculous but you cant lift it. This way i get max congestion, max num of muscle fibers stimulated, and an equilibrium of myofibrillar and sarcoplasmatic hypertrofy. In the firsts sets with max weight and range of reps of 5-8 i gain strenght and muscle (myofibrillar) and with last sets decreasing weights and raising reps to a range of 8-15 i get sarcoplasmatic hypertrofy gaining endurance.
Lets see if this new routine works for me 
