I am back in South Korea (Geoje) again to follow up one of the projects. Not sure how long I will stay, but it will probably be close to 3 weeks. This means a minor change in the training regiment, well it’s fair to say it will be a major one as I am not able to perform regular squat, deadlift and most of the variations. Like I did last time, I will turn over to a typical bodybuilding split with a 3 days on – 1 day off cycle. The split is quite easy:
Day 1: Legs – Leg extension, Leg Press, Leg crunch, Sissy Squat, Seated Calf Raise, Standing Calf Raise
Day 2: Chest & Arms: Flyes, Incline Bench Press, Bench Press, Close Grip Chest Press | Triceps Pushdown, Lying Dumbbell Extension | Dumbbell Curl, Preacher Curl, Barbell Curl
Day 3: Back & Shoulders: Back Raise, Bent-Over Rows, Lat Pulldowns | Lat Raise, Shoulder Press, Front Raise, Rear Delt Flyes
I might change some of the exercises, but this will do most of the work while I am down here. I will use fairly high reps this time (10-15) and keep the weights moderate to low.
BUT, what I did today for the first time was to take a body scan. I was mostly interested in body fat percentage, but the equipment they had could determine a wide range of parameters. I am not sure how accurate it is, but I guess it can be too far off either. Besides, it can be used to see trends over time as I am probably going down again on a regular basis. I’ve enclosed a photo in the postm but to summarize the body fat percentage is 19,7, my weight is 106,8kg (something that can’t be right as I weighed 111kg on my home scale a few weeks ago, hopefully my scale is wrong). My skeletal muscle mass is 50kg, which impressed me as normal range is 31-39kg. My weight-to-hip ratio is 0,91.
There were a bunch of other parameters as well, but I got the basic covered here. Moreover, based on the test it calculated my BMR to be 2222kcal, which is a little over than what I calculated myself. Based on my training regiment I am aiming for 3000kcal a day with a macro split of 20-35-45. If I go lower on the carb, I just bump up the fat. I am closer to 15 on carbs.
The good news was my blood pressure. When I first went to the doctor 4 months ago the systolic pressure was close to 140. He gave me 3 months to bring it down before putting me on medications. In the beginning in January I got it down to 130 and when I tested myself today (and right after exercise!!!) it showed 125/85!! This is quite amazing and based on my experiment to factors have made this improvement:
First I started supplementation of L-Arginine. This alone contributed to decrease the pressure towards 132-134. I have a blood pressure apparatus at home which I use ona daily basis. Secondly I changed the diet quite drastically by removing carbs and bumping up the fat. The latter made the biggest impact and I have also started to lose weight in form of fat.
To summarize, I am on the right track. The goal is to have a stable blood pressure around 120 and my weight to be below 105kg
As far as supplementation down here in Korea, I just brought the basics; some whey and my vitamins, minerals and Omega (enclosed photo).
Supplements on the go…