Journal Entry 26

Morning Weight – 168 lbs


  • Chest/Tris
  • DB Bench 5×6-8 (80×8, 85×7, 90×2, 85×7, 80×6)
  • INC DB Bench 3×8 (60×8,8,8)
  • HEX Press 4×8 (40×8,8,8,8)
  • Machine Flys 4×12
  • Dips bw X AMAP
  • SkullCrushers 2×8 (80×5, 70×7)
  • Cable Pulldowns 2×12


Breakfast Pumpkin Greek Yogurt with Coconut on top
Pumpkin Greek Yogurt with Coconut on top
Chocolate AB protein pudding Berries
Chocolate AB protein pudding
Chocolate Oatmeal Protein Shake
Chocolate Oatmeal Protein Shake
Canned Chicken Breast 7oz 9oz sweet potato
Canned Chicken Breast 7oz
9oz sweet potato


Did a good amount of reading last night and today on John Meadows site.  There is a very interesting concept called the Biorhythm diet or more recently one called Carb Backloading, both are very similar in nature.  Basically it entails eating protein throughout the day, most of your dietary fat in the morning and throughout the afternoon and have all your carbs at night.  The reasons for eating this way really do make a ton of sense.  One thing to add is if you workout make a shake with 30-50 carbs and 10-30 grams of protein to cover the workout, but not too much over that or it will interfere with hormonal impacts of the diet.  I’ll write a post on it tomorrow, but one reason I like it is because its still a balanced diet and includes all the macronutrients, it just changes when you eat them.

DB bench was weak today.  The 90’s felt really heavy and I was able to push those for 8 reps not to long ago with relative ease.  Besides the first exercise though, the rest wasn’t too bad.  I wasn’t as strong today, but did more reps overall to compensate.  I’ve been running kind of low on dietary fat here recently, so I plan to fix that immediately.

After reading about this new diet, I’m definitely going to fix my eating macros a little bit.  After reading about the massive benefits dietary fat have on burning fat and building muscle, I’m going to jump those back up to 80 grams.  I lowered them recently to make room for more carbs, but now I’m going to lower carbs back down a bit.  I’m also going to raise protein up to about 1.3 grams per pound.  It’s a lot, but from what I’ve read it may serve some benefit of a lower protein intake, especially when enough of the other macronutrients are eaten.

New Macros will be: Calories 2400 a day, Protein 240 grams, Fat 80grams (10 fish oils), Carbs 175 grams (based on bodyweight)

I also plan to eat the majority of fat in the day and carbs at night although some trace carbs are fine during the day.

I’ve been slacking on Fish Oils here recently and John Meadows highly recommends them, for a variety of reasons.  Basically eat 1 gram of fish oil per percent body fat (10 for me).

Again I will cover most of this tomorrow in a new article, but pretty excited about trying this out.


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