What I learned from following a high volume training program for 4 weeks

So I was following this program called 90 days to built by Alexander Juan Antonio Cortes. I signed up for his email list and he just started sending this program which would simulate 90 days of training with him as he is a personal trainer.

So the program is basically 4 lifting days split into 2 upper body and two lower body workouts, 2 cardio days and 1 day off. For the lifting days you follow a higher calorie high carb diet for the cardio days you follow low calorie low-carb high-fat diet and for your day off is a full 24 hours of fasting.

Each weight training workout consisted of five exercises for 5 sets each with reps I between 8 to 15, sometimes 20 reps.

So what did I learn?

1. My conditioning is shit. I’ve lifted weights off an on for almost 20 years but never stuck with it or followed through with a proper diet on top of smoking for 20+ years. I’ve mostly dabbled between programs and never really done such high volume.

2. I’m not as strong as I thought I was. Doing 15 sometimes 20 reps per set is fucking grueling. 

3. Fasting is hard. Ice done some IF but the full 24 hours fast I couldn’t handle. I broke down a few times even on the low calorie days.

4. It’s not really that hard to track your calories and macros. I used to think it would be hard to eat 30-40% protien but once you start tracking your food you actually get a decent idea of what kinds of foods you need to eat.

Before this program I dabbled between stronglifts and a few others. I found with stronglifts I got too fat and maxed out too soon on my weights, and I blew out my elbows going for a 5×5 max. Doing a lot of volume may be exhausting but it felt easier on my joints and my muscles were actually getting harder and tighter. 

I’m actually starting a new program by the same guy based on a 70s bodybuilding style bulking program and I’d like to do a slow bulk to gain another 10lbs and maybe try to recomp from there.

It gets frustrating sometimes trying to build a new body because it takes a long time. There are no quick fixes or miracle diets. It takes patience, discipline, perseverance and a plan. I’m looking at this whole thing like a newbie again and I’m in it for the long game. This is a lifestyle choices for me not just something I pick up and do once in a while.

How I finally quit smoking, using e-cigarettes when everything else failed

I’ve smoked since I  was 16 years old. I actually had my first smoke when I was 10 but actually smoking since I was 16. That’s over half my life. I can’t even put a price tag on how much I’ve spent but it would be a fortune.

Recently I’ve quit. I switched over to e-cigarette in the last couple of years but I always went back to having a smoke as soon as I ran out of juice. I really didn’t feel much better from vaping and some juices actually made me sick. I had get off of the vape too if I wanted to be truly smoke free.

So here’s what I  did. I started with a relatively strong juice and each time I ran out I would be a weaker juice. So I started with a juice with about 12mg nicotine and when I ran out I bought the 6mg, the 3mg, the 1.5mg until I was eventually down to the 0mg juice.

When I ran out of the 0mg juice I put my vape away. That’s it! Now I do get a few cravings still but from my experience it is way easier to quit from vaping than straight from smoking.

The thing is I have to remember that smoking is an addiction and I have to treat it as one. If I have even one puff of a smoke or an e-cig I’ll be right back to where I was.