Journal Entry 301 – The Carnivore Diet?

The Carnivore Diet

The Carnivore Diet seems to be the flavor of the week in the dieting industry.

This diet has actually been around a long time but recently resurfaced due to Dr. Shawn Baker. He is a doctor that started eating only meat for a lot of reasons, but mainly because he found he could stay lean and recover faster when eating only steak. He also noticed the disappearance of bloating, health issues, joint pain, cravings and a whole plethora of other benefits.

In terms of macros, the carnivore diet is a zero carb diet with more protein than a traditional ketogenic diet. It reminds me of old school bodybuilder diets that Vince Gironda and Arnold Schwarzenegger used to use to get really ripped.

This is a red meat diet though, which is where it truly differs from Keto. The reason is red meat is actually a very dense and nutritious food. It contains many of the fat-soluble vitamins, minerals and nutrients and delivers them in a streamlined dose. Meat is easy to digest and the fat from the meat also helps the nutrients to be absorbed. The low fiber also counteracts some of the binding that can occur with nutrients being absorbed. Another really good food to eat in addition would be Eggs as they fit the same bill as red meat. Some people have allergies to eggs though, which is why red meat usually works better. The dietary fat from the meat also has been shown to increase testosterone levels. Testosterone levels also have a lot to do with the overall nutrients you are getting, so the nutrient/ dietary fat combo makes it a great food to help with this.

Another interesting benefit of this diet is actually pretty cheap. If you substitute out the steak for ground beef and eat some eggs to replace one of the steak meals, the diet is very cheap. You get more calories per dollar. With vegetables, you can eat way more volume, but this comes as the expense of bloating, gas, indigestion, a sluggish “heavy” feeling and it’s more expensive because the food is so low in calories that you have to buy more. Vegetables usually don’t help your appetite very long either. They are initially filling, but 1-2 hours later you are hungry again.

The zero carb aspect is also very important for the overall health gain you get. Low carbs have been shown to be very helpful in managing blood sugar-related diseases (think type 2 diabetes), helping to lower cravings (again likely due to blood sugar), restoring health (tend to be loaded with nutrients / higher quality foods) and sensitizing the body to insulin and carbs. This list could go much longer, but I came from a family history of type-2 diabetes, so I’m always conscious¬†of this. These diseases are built over time, so it’s important to eat in a way that feels right.

I find this diet intriguing. I don’t think I could ever do just red meat, but I could adapt a diet pretty similar. I went to Costco and bought 5lbs of 88% lean ground beef for $15. Deals ;). I also bought some eggs from Aldi that I got for $0.40 a dozen. My grocery bill is going to get very cheap. I’ve done this diet the past 2 days and have already dropped 3lbs. Yes, its mostly water weight, but I actually look visibly leaner and my stomach is really flat with very littly bloating. I have also eaten 2500 calories a day these past two days, which for me is way too much to burn fat on. Nevertheless, the scale is down and I look leaner. Winning ;).

I’m going to run this diet for the next two weeks with maybe one cheat day thrown in. I love the simplicity of it and hope the results continue.

Image result for ron swanson meme


I have been doing 200 pushups and 50 chinups 5 days a week and cardio 3-4 times a week for at least 30 minutes. I have only been lifting once a week in the gym. You read that correctly. For me, its the least “gym work” I have done in probably 10 years. I love to workout, but I hate gyms. Especially recently, because they have been packed beyond belief at all times of the day. That being said I have 3 major goals right now:

  • Get leaner
  • Get really good at pushups
  • Keep getting stronger on the bench press

I’m a simple man, what can I say. The bench press is my only gym workout and I’m still repping 215lbs for 6 or so reps. I think the pushups have been helping me a lot with this as well.




Journal Entry 300 – Pushups / Costco

For the past couple of weeks, I have done about 200 pushups a day, except for a few where I did around 100-150 or so. I usually do about 30 reps per set and do about 7 sets a day throughout the day. I’ve noticed some interesting benefits from them. One is that gives you a tremendous energy boost from it. Two is that pushups are getting very easy to perform and it seems the more often I do them the better I get. Third, is that my serratus anterior muscle is really starting to pop. Due to the position of the shoulder blades during pushups, the serratus anterior gets much better activation than a traditional bench press. I’ve enjoyed them so much, I’m going to start doing 2 bodyweight workouts a week. These bodyweight workouts will be a pushup/pullup superset workout with some stretching in between. Stretching is also something I’ve enjoyed. I haven’t been as consistent with pushups, but it really feels good. I usually work these in between sets in the gym.

Sarah and I went to Costco for the first time all year. I bought two new protein powders Orgain Vanilla and Creamy Chocolate. The Vanilla was new flavor and was a pleasant¬†surprise. They were $8 off each, so no way I was passing that up. They also have a much thicker consistency, which I like. Elite XT “reformulated” its product and really ruined its taste for me. It’s way too thin and has a cheap whey protein taste. Dymatize is Trolling hard with that. ;(

We also got some frozen berries, steamed dumplings and Kirkland protein bars (their version of a Quest Bar) from Costco.

Also, Aldi has some really good frozen sushi. Spicy crab roll is awesome. You get 15 pieces for $5, which is a very good price for sushi.

Journal Entry 299 – David Goggins / Star Wars

Routine and David Goggins

I listened to a Joe Rogan podcast earlier this week and was really inspired by a guest named David Goggins he had on the show. David Goggins was a navy seal that grew up with a really hard childhood and slowly but surely made something of himself through the military. He then became and an ultra-endurance¬†athlete to respect the memory of his fallen comrades in battle. His psyche is really incredible and it was a very enjoyable 2 hours listening to him. He’s one of the most motivating people I have ever heard. One of his most amazing accomplishments is losing 100lbs in 2 months before he joined the military so that he could enlist due to their height and weight requirements. Not many people can say they have done that.

Anyway, he inspired me to take reevaluate my own routine. I have decided to run at least 3-5 miles a day 5 days a week and do a minimum of 200 pushups every day. I also want to spend at least 5 minutes a day stretching as he recommends this highly for health and stress relief. Due to my schedule, it can be tough to get into the gym and do cardio on Friday and Saturday, so I decided I will make these my heavy lifting days. So basically only lifting heavy 2 days a week for the time being.

Star Wars

I have also been really into Star Wars recently for some reason. I have watched movies 2-6 and will probably finish The Force Awakens today. I really enjoy some of the philosophy¬†behind it and it’s a pretty powerful story. It definitely¬†has some goofy elements that I’m not a huge fan of, but still.

My favorite character by far is Anakin Skywalker. He had way more power than any other character and I really enjoyed his story. Darth Vader is an awesome character, but it does suck how Anakin was literally half dead when he put the suit on. Darth Vader’s suit was a walking life support system. I guess it shows how powerful of a character he really is if he was basically dead but still ruled the entire galaxy!

Favorite movie was Revenge of the Sith. Let’s face it, that lightsaber battle was amazing and powerful between two friends. I also liked how the two had the exact same fighting style, which makes perfect sense because Obi-Wan taught Anakin for 20 years.

Runner-up Favorite Characters were Luke Skywalker, Padme and Kylo Ren.

The most overrated character was Yoda. Yoda was a troll. He was supposed to be this all knowing creature, but couldn’t sense that Chancellor Palpatine (who was the leader of the Galactic Senate for two decades) was the emperor. The emperor was the most evil character by far and “reeked” of the dark side / negative energy. How the hell did he not “sense” that through the force.¬†Also, the lame/strict Jedi rules eventually led Anakin down the path of the dark side, which ruined his life and the lives of the entire Jedi Order and many other countless individuals who were killed by the Empire. He was also mean as hell to Luke when they first met. He told him he was “too old to train.” Yoda knew about Luke since he was born. Why didn’t you seek him out sooner to train rather than waiting 20 years?¬†Yoda also acted like a goofy old man. I mean he wasn’t all bad because he did teach Luke, but like I said VERY OVERRATED.

As a final note, the Sith Code is better than the Jedi Code. Just saying. ūüėČ


Journal Entry 298 – Short One

Finished training last Thursday, so my schedule will go back to normal this week. Sarah and I went to Greensboro last week and did some stuff for the wedding. It’s only a couple months away, which is strange to think about.

In contrast to last week, I actually lifted every day last week doing a full body workout every day. Enjoyable, but the problem was I would get pretty sweaty at the gym and then have to go back to work after. Not fun.

My bench press has been going back up and right now stands at 215lbs for 8, 5, 5 reps. I literally have done heavy bench every other day and it seems to be going up pretty steadily. I have also done very little cardio, except for some light walking all week. When I got back to my new schedule, I will start doing cardio again. I have also incorporated some legs back into my routine and the soreness is already gone.

My diet has been pretty high protein and calories have been around 2000-2300 calories a day. This seems to be a good amount for me to stay around most of the time. Good energy, good strength in the gym and since I eat pretty balanced, I can pretty much eat whatever I want within this calorie range.


Journal Entry 297 – Training / Light Week

It’s going to be a short entry this week. Due to training at work, my schedule as shifted from Monday and Thursday 9-8pm. Not a bad setup, but it leaves you very little free time during the week. You basically drive home, eat dinner, watch an hour of TV and go to bed. Rinse and repeat. I only lifted one-day last week, due to this busy schedule. My days are very busy at work, which is nice from “it flys by standpoint”, but I haven’t had a huge urge to rush off to the gym on busy days like this. I used this one hour period last week for time to just sit and relax.

My bench was down last week. I also had some strange shoulder pain in my front delts when doing pushups. They felt very tight and not good. So I basically took the week off from lifting. I did run about 5 miles on Friday and took Saturday off. I’ll probably go lift today, but not sure what next week holds.

My calories were pretty low this week, especially during the workweek. I didn’t really have time to eat until my lunch break at 12pm and 8:30pm at night when I got home.¬† I plan to have a higher calorie day today, but I got a feeling next week may be similar to last week in terms of training and eating. In other words, not good.

I’ve been watching a lot of Youtube on my time off. There is a channel called Star Wars Theory that has very interesting content. Been kind of on a Star Wars spree recently, probably just to nerd out and get out of reality for awhile. Also, listening to Broderick Chavez who is a powerlifter and basically a comedian. He talks a lot about diet and nutrition and is very entertaining to listen to.

Also, really glad the Eagles won the Super Bowl. Nick Foles seems likes a really good guy and it’s nice seeing a different team win it besides the Patriots.


Journal Entry 296 – Too Much Fiber

So I’ve been hitting a calorie deficit for about 2-3 weeks without really cheating in awhile. I’d have a day where I would eat more, but not really a cheat day. Yesterday I decided to have a large cheat meal of whatever I wanted. I decided on Cheese Fries from Kickback Jacks along with a Chicken Ceasar Salad and some wings. I woke up this morning looking much fuller than I have in awhile. I actually look like I lift again! It’s amazing what flat looking muscles can do to your physique and mind when cutting. Not fun.

I was really pumped to get back into a higher protein / lower carb way of eating, but realized I was overdoing it on high fiber / low carb food items. This really can wreck your digestion and make you bloated. I always love how Nutritionists latch on to certain ideas like “Fiber is the best thing you can eat” or “It’s almost impossible to get too much fiber, because it’s good for your gut bacteria.” Um yeah, actually it’s extremely easy to get too much fiber and getting too much can literally wreck you. When you add in high fiber tortillas/bread on top of fruits and vegetables and high fiber protein bars (almost all of them in today’s world), then you have just very easily hit well over 50-60 grams. I think I even hit 80 grams one day. I swear it felt like it took me 3 days to clear my bowels and just to feel like I didn’t have a full stomach all the time. After it finally was clear, I decided to go on a very low fiber diet and I felt very good and I looked even better. My stomach was consistently flat all day. I used to wake up with a flat stomach and go to bed looking like buddah. With low fiber, it’s always flat. It’s easy to overlook factors in your diet that you associate with being healthy when in reality they can be a problem. High fiber leads to almost constant distension and a not very aesthetic appearance.

Some foods I have found to be very beneficial to this way of eating AKA non-bloat:

  • Wings
    • I’ve really been into wings recently. A little bit higher fat, but I always save some room for fattier items in my diet.
  • Peanut Butter
    • Doesn’t bloat me at all.
  • Meat
    • Mainly eating Tyson chicken strips, but digests well.
  • Egg Whites
    • Can make you a little gassy, but not overly bloated.
  • Berries
    • Small handful. Berries don’t bloat me like other fruits.
  • Green Vegetables
    • Well cooked and only small amounts at once.



Journal Entry 295 – Scale Is Moving / New Food Finds

I was able to get the scale down to about 179.4 lbs on Sunday morning. This is my lowest in awhile and it felt good too. My diet has been mostly protein with lowish carbs and moderate fat. My routine was 2 days of cardio and 4 days of lifting last week. This week I plan on doing 3 lifting days (full body) and 3 cardio days with one day off. I kept it pretty low cal 10x bodyweight the whole week and then had a bigger eating day on Sunday at my parent’s house. Ate a lot of salty shrimp, Tzataki sauce with some pita bread and ton of fiber from veggies which if eaten in excess can cause you to retain a lot of water. (The fiber basically attracts water in the stomach.) I went back up to 183lbs, but still a 4lbs difference than last week. I expect to hit a new low this week.

I strained my lower abdominal last Friday doing heavy bench press followed by heavy chinups. I’m assuming the chinups are the reason I strained my abs, but luckily the pain went away in about 3 days. The pain was pretty intense at times though almost stabbing. That being said my strength was better than ever on these exercises even after losing about 7lbs of total weight over the week.

Some interesting high protein food finds I have found recently:

  • Our Little Rebellion Protein Crisps¬†
    • Low calorie / High protein chips
  • Enlightened Roasted Broad Beans¬†
    • All flavors are good. Whole bag is 300 calories and 21 grams of protein.
  • Ole Wellness Wraps
    • These have a very doughy taste and are a really big size for the negligible¬†50 calories they have. Be careful with the fiber though, it can add up quickly if you are eating a lot of other fibrous foods.
  • Tyson Chicken Strips
    • I have a weird¬†relationship with cooking raw meat recently. I always dry it out because I’m afraid of undercooking it and really don’t like the taste anymore. This¬†avoids this by being pre-cooked and taste phenomenal every time. The whole bag is like $6.
  • P28 Bread
    • Speciality bread from Vitamin Shoppe. $8.50 a loaf so not cheap, but tastes very good and you only need one slice. It also has 14 grams of protein per slice.
  • Turkey Bacon
    • Nuff said. You can find this anywhere and its high protein and way less fat than most bacon. It also tastes really good in my opinion.
  • Costco Steak Jerky
    • High Protein / low¬†carb and very low fat.
  • Quest bars
    • I have recently found myself eating these a lot again. If found on sale its no big deal, but I really dont¬†buy them anymore if they are full price.
    • Also of all of the new Quest products to come out, its original bars are still by far the best.

I’ve also been eating a lot of egg whites. Very cheap protein source and I usually hardboil 18 at a time and snack on them all day when I get hungry. My grocery bill has also gone down after eating this way. Tend to buy less junk and more filling food.