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Transformed: Week 10, Day 68 - Pull/Cardio Workout

If your progress is plateauing, you're probably brainstorming ideas of what to change. Here's are a couple of ways to optimize your nutritional approach without doing anything too drastic!

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Fat-loss nutrition strategies

As you push further and further through your transformation journey, progress will inevitably slow. The plateau-like stage you're in may have you considering a variety of crazy ideas to alter your nutrition or training in hopes of shedding those last few pounds or ridding yourself of that stubborn belly fat. "Should I cut carbs completely?" "Should I add two more high-intensity interval training sessions, even though I feel worn out and it's not part of the program?"

No, and no. Making any drastic change to your nutrition or training midstream is never a good idea. However, if you feel your training could use a boost while you're in a caloric deficit, employing a variation of carb-cycling can help you get an edge in the gym.

Although there are multiple approaches to carb cycling, the basic idea is to manipulate the amount of carbohydrates you eat on a given day. For example, you can employ a low-carb (0.5-1.0 grams per pound) and high-carb (2-3 grams per pound) approach, switching between the two during the week in accordance with your training schedule. The high-carb day would be on a hard training day, to help you rock your most important workouts. Other variations include a medium-carb (1.0-1.5 grams per pound) day.

This strategy might sound appealing, but honestly, 75 percent of the way into your transformation journey, it might be a bit drastic.

Instead, consider including a refeed day once every 7-10 days. Don't confuse this with a "cheat day" or even a cheat meal. A refeed is like a smaller-scale version of carb cycling. The basic tenet of a refeed day is to eat at maintenance calories for one day while increasing calories primarily from carbohydrates.

Think of it as a single high-carb day. This refeed, similar to a high-carb day via carb cycling, will serve to replenish muscle carbohydrate stores, curb hunger and cravings, and give you a psychological break from the rigors of dieting.

Day 68: Pull/Cardio

Barbell bent-over row

4 sets of 8 reps, rest 1-2 minutes between sets
Barbell bent-over row Barbell bent-over row


V-Bar pull-down

4 sets of 10, 10, 8, 8 reps tempo 2:1:3, rest 1-2 minutes between sets
V-Bar pull-down V-Bar pull-down


Single-arm long-bar row

4 sets of 10 reps, rest 1-2 minutes between sets
Single-arm long-bar row Single-arm long-bar row

Barbell pull-over

4 sets of 10 reps, rest 1-2 minutes between sets
Barbell pull-over Barbell pull-over


Preacher curl

3 sets of 10 reps, rest 1-2 minutes between sets
Preacher curl Preacher curl


Dumbbell hammer curl

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Dumbbell hammer curl Dumbbell hammer curl


Cable rear-delt fly

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 minutes between sets
Cable rear-delt fly Cable rear-delt fly



HIIT 1:1 10 rounds at 85% max or steady state 45 min. at 60% max
Treadmill Treadmill

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