Alright, JoshDoes’ers, this is what I’m doing in the gym. Like I said before, doing 2-a-days for months does nothing for weight loss. My program for gaining strength definitely works for adding more weight to the bars and dumbbells, but doing the early morning fasted cardio pretty much killed any real muscle growth and fat loss.

Now that I believe I’ve reset my metabolism, I’m going to do a slower approach to gain lean muscle mass and lose fat. I’m going to do 2 full body workouts a week, and I’m going to increase my NEAT (non-exercise activity thermogenesis). NEAT is basically adding more movement to my day, i.e., less sitting more walking around. I was averaging about 7,000 steps a day. I’m going to try and get to 9-10k.

In the gym, I’m going to increase my sets for 3 weeks, and I’m going to add 2 more reps per lift each week. This will hopefully add more volume which will add to more muscle stimulation. After this 3 week process, I’m going to change the rep ranges. I’m doing heavy weights 1-4 reps for each exercise this round. Next round I’m going to work in the medium weight 8-12 rep range. I think this will help my Central Nervous System (CNS) to adapt in a way that will continually increase a muscle growing signal to my body. I think some people call this Muscle Confusion, but what I’m really trying to do is get more muscle stimulation in all the rep ranges so that I can continually increase strength and still add endurance.

When it comes to my diet, I’m going to stay ketogenic on every day I’m not lifting, but I’m going to throw in more carbs at the end of the training sessions. Hopefully, this will tell my body to throw these extra calories into my muscles instead of into my fat stores! With that said, yesterday I increased my carbs from 20g to 60g. I increased my protein from 46g to 132g. Fats: I fell a little short on those yesterday because I really was too full to get any extra in. I’ll get all this locked down soon enough.

Thanks for reading. I’m enjoying the feedback. Please, keep the comments and questions coming. Check me out on twitter and Instagram: @quests4josh and Facebook joshdoes.com! Get strong. Stay Strong!