Journal Entry 67

Morning Weight – 166lbs

Workout

  • Chest and Triceps
  • BB Bench Press 6×10-3 (195×3 reps – Personal Best)
  • INC DB Press 3×8 (65lbs each)
  • Dips 4xAMAP
  • Chest Flys 3×10 – 30lbs
  • Tri Extension 3×12
  • CGBP – 3×10 – 80lbs

Felt awesome on the bench today.  I luckily had one of my clients spot me while training and was able to set two personal bests in the same workout.  Knocked out 185lbs for 6 reps, 190lbs for 5 reps and 195lbs for 3 reps.  Strength has been going through the roof here recently most likely thanks to all those whole eggs, butter, sweet potatoes, and bananas that I have started to eat way more of.

Really good feeling when weights you use to struggle with now feel really easy.

Nutrition

Breakfast was chocolate banana smoothie.

Snacks were a Quest Bar – White Chocolate Raspberry and a Supreme protein bar peanut butter and jelly.

Lunch was 3 whole eggs, 4 oz chicken, pepperoni and broccoli.

Dinner was 5 whole eggs, butter, sweet potato, cheese and some wine. (this meal was epic)

Too lazy to post pics 🙂

Journal

Breaking Bad was awesome last night and I really like they way the wrapped everything up.  Walter White died happy and repaired his relationship with Jesse.  Walter White also left money for his family and basically accomplished everything he wanted before dying.  Can’t ask for a better way to go out.

Journal Entry 66

Workout

None

Nutrition

Doing a low calorie day on Sunday to make up for yesterday.  Lot of calories consumed from less than optimal sources.

Journal

IMG_2379

IMG_2387
Billy Currington

IMG_2390

No workouts this weekend.

I went to a Billy Currington concert this weekend, which was awesome.  $32 tickets and we were way up close.  Fun night though.

As for Sunday, Giants look better this week, but we still have a long way to go to improve.  Really frustrating seeing the Giants play this bad.  Even on a good day they look mediocre at best.

Breaking Bad series finale tonight, I’m really looking forward to seeing how they are going to wrap up this epic show.  My prediction is he donates money to the old foundation he use to belong to and go on a killing spree for the clan that killed Hank.  The money can’t go to his family because the FBI will take it, so it only makes sense to give to the foundation.  Doing this will also allow him to clean up his name a little.  He will also repair his relationship with Jesse.  At least I hope he does.  I dont like seeing them hate each other, especially after having each others backs the entire show.

Journal Entry 65

Morning Weight – 166lbs

Workout

  • 5×5 Deadlift (225 max)
  • 4×8 T-Bar Row
  • 4×8 Pullups
  • 4×8 Seated Incline Bicep Curls Superset with machine curls
  • 1x 21’s
  • 8×8 Shrugs
  • 5 Db Swings in between sets

DB swings were killing my hamstrings after deadlifts.

Nutrition

Chocolate Almond Butter and Banana Shake
Chocolate Almond Butter and Banana Shake
Pumpkin Banana Greek Yogurt Banana
Pumpkin Banana Greek Yogurt
Banana
3 whole eggs 4 oz chicken pepperoni Spinach Cheese Wedge
3 whole eggs
4 oz chicken
pepperoni
Spinach
Cheese Wedge
Vino
Vino
2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach
2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

Also had a quest bar and a pure protein bar for snacks.

Second day without coffee and my appetite has gone through the roof.  Probably a good thing in my case as sometimes I have trouble getting in enough calories.  Now I know why.

Haven’t really had any withdrawal symptoms though which is interesting since many people always do when coming off caffeine.

Journal

My dip bar came in today for my work gym.  Looking forward to getting dips back in the routine, but I have to put the thing together which is a giant pain.

Probably bring it home let my dad put it together and drive the truck to work and jam the thing in the door.

Overall good day though.

Journal Entry 64

Morning Weight – 165 lbs

IMG_2370

Workout

  • 5×5 Bench Press (185×5) Personal Best
  • 3×8 Shoulder Press
  • 3×8 INC Chest Press
  • 3×8 Skull Crushers
  • 3×8 Close Grip Bench Press
  • 3×12 Lateral Raise

185×5 was a my personal best on bench press.  I hope by the end of the year to be up around 200 lbs x 5 reps.  The rest of the workout had a good pump going but had to reduce the weight, becuase the bench took a lot of me.

Nutrition

IMG_2366 IMG_2371

2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach
2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

I skipped coffee today and energy levels which much more steady.  I noticed with coffee my energy was good while I was drinking, but if I didnt consume more, my energy would fade out.

I did notice my hunger has gone up though without all the caffeine.

Breakfast was a pumpkin pie protein shake.  This was money in the bank.

Mid morning was a protein greek yogurt bowl with casein cookies and cream protein and a banana during workout.

Lunch was red meat, eggs and sausage.

Afternoon was quest bar.

Dinner was a sweet potato and eggs with butter.

Pretty much same diet everyday, but it never gets old.

Journal Entry 63

Morning Weight- 165lbs

Workout

  • Circuit (repeated 10 times)
  • 10 Pushups
  • 5 Pullups
  • 10 DB Swings
  • Rest 45 seconds

I was supposed to do legs today, but those weren’t happening.  I really lack serious motivation going into a leg workout.  Upper body days are completely different and I usually cant wait to lift, but legs are complete opposite.

I like doing deadlifts on back days though, so those recruit legs pretty heavily.

Nutrition

IMG_2130

3 oz chicken 2 whole eggs Spinach sausage Pepperoni spinach cheese
3 oz chicken
2 whole eggs
Spinach sausage
Pepperoni
spinach
cheese
2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach
2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

Protein shake was off this morning.  I used too much fruit and it didn’t blend well at all.  Really PO’d me because I was dieing of thirst and was hoping that would hit the spot.

Lunch was a protein and fat feast.

Snack was a Chocolate Quest bar and Pure Protein Bar Chocolate Deluxe.

Dinner was whole eggs, red meat and grass fed butter (2 Tbs) with a sweet potato.  I could literally eat this meal every night for the rest of my life.  EPIC.

Journal

Did some more research today and learn some facts about coffee.  Coffee has so much caffeine in it, it should almost be cycled like a fat burner.  Too much caffeine can have very negative consequences on the body, especially prolonged use.

I average at least 4 cups a day, so I definitely found this information useful.  I’m definitely going to reduce this amount in the future.

Here is a link listing negatives of too much coffee and caffeine: http://drhyman.com/blog/2012/06/13/ten-reasons-to-quit-your-coffee/#close

Basically coffee does have beneficial properties, but its really easy to overdo it and I feel like I am. I’m hoping reducing it or eliminating it increases my overall energy levels.

 

 

Journal Entry 62

Morning Weight – 164.8 lbs

IMG_2355

Workout

  • Back/Shoulders/Biceps
  • Lat Pulldown 4×10
  • DB Shoulder Press 4×8
  • Renegade Row 4×10
  • Upright Row Machine 4×10
  • Lateral Raise Machine 4×10
  • Seated Biceps curl 4×10 SS with Cable bicep curl 4×8
  • Shrugs 8×10 (in between sets)

Did a high rep workout instead of the normal heavier one today.  I wanted to change the exercises up a little and didn’t feel like doing deadlifts.  I really liked changing up the exercises and really felt it at the end.

Nutrition

Chocolate Almond Butter and Banana Shake
Chocolate Almond Butter and Banana Shake
Cytosport Whey Protein Banana Greek Yogurt
Cytosport Whey Protein
Banana
Greek Yogurt
2 Trader Joes Sausages - Sun Dried Tomato Pepperoni 2 oz chicken 2 whole eggs Cheese Wedge
2 Trader Joes Sausages – Sun Dried Tomato
Pepperoni
2 oz chicken
2 whole eggs
Cheese Wedge
5 whole eggs 3 oz red meat pepperoni
5 whole eggs
3 oz red meat
pepperoni

I’ve been eating at least 2200 calories a day and my weight has been going down.  Most likely related to glycogen, but its still pretty annoying at the moment.  Tried some grass fed butter last night and it was really good.

My diet has been pretty plain here recently, but I’m enjoying it.  Carbs have just been sweet potatoes and bananas.  Protein has been red meat, eggs, chicken, cheese, protein powder, Greek yogurt.  Fat has been butter, sausage, cheese and whole eggs.

Journal Entry 61

Morning Weight – 165.5 lbs

Workout

  • Chest and Triceps
  • Bench Press 5×6-8 (180lbs x reps)
  • INC DB Press 4×12 (50lbs each)
  • CGBP 4×10 (40lbs each)
  • Chest Flys SS with Skull Crusher 3×12
  • Pushups (between sets)

Was not feeling it today.  It took me awhile to hit the zone and never really got into it.  Sometimes if I take two days in a row off this how I get, but powered through the workout anyway.

Nutrition

Vanilla Blueberry/Raspberry protein shake
Vanilla Blueberry/Raspberry protein shake
3 oz Chicken Low fat pepperoni Sun-Dried Tomato sausage 2 whole eggs Cheese Wedge
3 oz Chicken
Low fat pepperoni
Sun-Dried Tomato sausage
2 whole eggs
Cheese Wedge
Chocolate Pumpkin Pie Greek Yogurt
Chocolate Pumpkin Pie Greek Yogurt
5 whole eggs 3 oz red meat pepperoni
5 whole eggs
3 oz red meat
pepperoni

Typical day finished around 2200 calories and a pretty even ratio of carbs, fat and protein.

Journal

Didn’t do much yesterday, except watch the Giants get destroyed but the Panthers. That was hard to watch.  Breaking Bad was awesome though and I can’t wait till the series finale.  Going to be one to remember.  Today at work was pretty busy, but time flew by so it wasn’t too bad.

Journal Entry 60

Morning Weight – 166.8

Workout

  • None

Nutrition

Fresco Chicken Tacos at Chammps
Fresco Chicken Tacos at Chammps
Outback 9oz Sirloin Sweet Potato Side Salad
Outback
9oz Sirloin
Sweet Potato
Side Salad

Protein Pudding for breakfast and a quest bar.  Lunch was at champs and had Chicken Fresco Tacos, which were awesome and very filling.  Dinner is Outback takeout and some vino.

Journal

Weekends are my days off from lifting so no workout today.  Called Golds to try and cancel my membership, since I dont need it anymore and they wont let me.  So basically I have to pay $37 a month to belong to a gym for the next year that I wont be using. GREAAT.  Really annoying.  Especially since I’ve been a member for 5 years.  You’d figure they would cut me some slack.

Anyway, went to Chammps bar to watch the VT game today.  Game was the longest in NCAA history and lasted over 4 hours.  It went to 3 OT vs Marshall. Good game, but shouldn’t have lasted near that long since it was against an inferior opponent.

Chammps
Chammps

Journal Entry 59

Morning Weight – 165lbs

009

Workout

  • Shoulder/Back/Biceps
  • Deadlift 5×10-4  (205lbs)
  • DB Shoulder Press 5×12 (50lbs, 40lbs)
  • Lat Pulldown 4×8
  • Arnold Press 4×10 30lbs
  • DB Row 3×12 50lbs
  • Lateral Raise 4×12 15lbs, 10lbs
  • Biceps 5×8 30lbs, 25lbs
  • Rear-Delt Pull 5×10
  • Shrugs in between sets

Last Workout of the week.  My biceps were really fatigued at then end and 20lbs dumbells felt heavy.  Had a good pump going.  Weren’t really feeling deadlifts, but everything else felt good.  Did shrugs in between each alternating set and couldnt get one rep at the end.

Nutrition

Vanilla Cinnamon Banana
Vanilla Cinnamon Banana
5 oz chicken Trader Joes Sausage Broccoli and Onions Low-Fat Pepperoni
5 oz chicken
Trader Joes Sausage
Broccoli and Onions
Low-Fat Pepperoni
Chianti
Chianti
Extreme Pizza
Extreme Pizza

Vanilla Cinnamon Banana was an awesome shake this morning.  First time I have tried it, but it was very good.  Lunch was the same as always and for Dinner I plan to have some pizza and vino.

I noticed here recently, especially during the week, I only have two carb sources: bananas and sweet potatoes.  I try to keep carbs around 100-150 grams a day, but those are the only two I use.  Most likely because they taste much better than most starches.

For fat I have really been downing some cheese and whole eggs here recently.  Last night I cooked lean chicken breast and threw in 4 tbs of whipped butter to add fat.  Dear god did that give it a good taste.  I plan on getting grassfed butter at trader joe’s this weekend just because its a little healthier than commerical brands.

New Macros Carbs/Fat/Protein – 150g/100g/150g

Perfect Health Diet

I’ve been listening to a lot of pod-casts about the Perfect Health Diet.  The diet is written by an astrophysicist from Harvard that sought out the best human diet to avoid disease and maintain health.  He talks a lot about the most optimal foods and I agree with a lot of what he says.  He also mentions how when either gaining or losing fat certain dietary thresholds must be met in order to adequately feed the body.

Most of the information deals with health and not necessarily body composition, but the diet can absolutely be used for enhanced body composition.  John Meadows seems to write about the same topics that this author talks about.

One thing that surprised me was that protein has a lower point of diminishing returns than I thought.  Basically once you get around your lean body weight in protein, any more can actually cause problems.  The author states that once protein is met you are MUCH better off getting your calories from carbs rather than overdoing protein.

He also mentions that dietary fat must always be kept in the diet.  I’ve written many posts about the benefits of fat, but the way the author describes it in the book really shocked me.  Dietary fat should be the dominant macro-nutrient in the diet for most people.  I’ve always been guilty (and still do this due to bad habit) of making protein the dominant macro-nutrient with veggies a close second.  The author recommends fat-carbs-protein-veggies (in this order) Vegetables are very healthy, but shouldn’t be eaten in excess.  Vegetables should compliment a meal not overpower it.

The split he recommend is 50% fat / 30% carbs / 15-20% protein for a sedentary individual.  Sources of dietary fat are very important it should primarily be saturated fat.

The two of the most interesting things I got from it, was when he mentioned how the diet can be manipulated to burn fat and build muscle.

To build muscle: you need around 1200 calories from glycogen.  He recommends about 150 grams of carbs and 150 grams of protein.  The rest comes from monounsaturated and saturated fat.  He cited a really good example of how breast milk is made up of mostly saturated fat and in order to grow new tissue most efficiently, you need to feed your cells saturated fat. (That means butter, whole eggs and red meat all day long) He also added that for each hour of exercise you only need to add about 25 grams of carbs to cover your needs.  So NO need to overdue carbs and ignore fat.  It sounds like to make the healthiest and leanest muscle gains you need a healthy does of saturated fats.

To lose fat: you still need a certain threshold of each nutrient to maintain health while burning fat.  The author states that if you eat right when on a calorie deficit you really shouldn’t be hungry.  Calories obviously need to be reduced but eating enough of each macro-nutrient will ensure you don’t suffer when dieting.

The minimum amounts needed to burn fat

  • Fat – 500 calories – 55 grams (cell metabolism, joints, hormones)
  • Carbs –  500 calories 125 grams (glycogen, brain fuel, thyroid health, gut bacteria)
  • Protein 300 calories – 75 grams (muscle, organ health)
  • Total Calories – 1300 calories

Basically if you eat these ratios of healthy food, you should be able to take off fat very effectively while avoiding health problems, metabolic slowdown and rebound weight gain.

I’m still learning a ton from this book, but just wanted to share some of the most interesting things I picked up from the book.