I apologize for not posting my review and progress during week three. Between work and being busy exploring new events and activities more than I have previously, I barely had any time left to post my review. Instead, here I am, when I have officially completed week 4 of STS. Therefore, what I’m planning to do is an overview of both week 3 and week 4, going over what I consider the most important parts.
During week three my body embraced the strength phase incredibly. During the first three days of the week, the reps goal was to stay between 2 and 5 reps per set, which allowed me to Military Shoulder Press 170 lbs, Squat 270 lbs and Deadlift 315 lbs. All of these I did without feeling out of energy after each set, but on the contrary, I was feeling super pumped to continue to the following set. My Cardio Acceleration sets didn’t affect my performance at all. In my opinion Week 3 was a major success.
Week 4, on the other hand, was kind of a disaster. The reason why is because of the drop on carbohydrates. Going from 1 gram of carbs per body weight pound to 0.5 gram makes a huge difference. The first two days were literally horrible. Deadlifting 275 lb and squatting 180 lbs felt almost impossible to do. My energy levels were super low during the whole day and my workouts weren’t as good as I wish they had been. In many occasions I had to skip the Cardio Acceleration sets because I just didn’t have the energy. By the end of the week my body was already adapting to this lack of carbs, and while I still don’t feel I have the energy I had during Week 3, at least I was able to do better than at the beginning of the week.
I’m positive I have lost certain amount of muscle mass, but for sure I have lost a lot of body fat, as you will see on the pictures below. Tomorrow, is the first day of Week 5, and the macronutrients adjustment wasn’t too big.
This is how my macros look, including how they were during Week 3
|Macros||Day 0||Week 1||Week 2||Week 3||Week 4|
|Protein||276 g||273.6 g||272.7 g||269.1 g||268.2 g|
|Carbs||276 g||182.4 g||181.8 g||89.7 g||89.4 g|
|Fats||92 g||90.9 g||91.2 g||89.7 g||89.4 g|
These are my current results
|Stats||Day 0||Week 1||Week 2||Week 3||Week 4|
|Body Fat||12.98 %||12.68 %||12.37 %||11.15 %||11.15 %|
The following is a video of me deadlifting the 315 lbs and at the end of this post you can see my progress pictures, showing much better abdominal definition by the end of Week 4.