Journal Entry 105 – Weekly Update 5

Average Weight – 177-178 lbs

IMG_2931 IMG_2936

Workouts

  • Chest/Tris
  • Back/Bis
  • Legs/Abs
  • Off
  • Shoulders/Chest
  • Back/Bis/Traps
  • Off
  • Repeat

Pretty typical split in training for me this week. The one thing that didn’t make any sense was the fact that I was incredibly sore even though I was eating more calories.  I figured that the increased calories would reduce soreness, but if anything it had no effect or made me more sore.

My plan this week is to monitor my soreness and if it is intense as it was last week, I’ll drop the leg day.  Mainly dropping legs because heavy squats really tax the Central Nervous System and can be one of the main reasons, I didn’t recover fast enough.

Lifting stats were about the same this week and nothing really increased.  Although I hope to get about 210lbs on bench press today.

Nutrition

Nachos: Corn Tortilla Lean Red Meat Tomatoes Lettluce

Nachos:
Corn Tortilla
Lean Red Meat
Tomatoes Lettluce

Chocolate Oats with Fruit

Chocolate Oats with Fruit

Brown Rice Pasta with Chicken, Marinara sauce, pepperoni, and veggies

Brown Rice Pasta with Chicken, Marinara sauce, pepperoni, and veggies

Leftover Pasta

Leftover Pasta

Red Meat Cibatta Bread Sweet Potato

Red Meat
Cibatta Bread
Sweet Potato

2 packets of Quaker Oats Protein Powder Banana, blueberries, strawberries

2 packets of Quaker Oats
Protein Powder
Banana, blueberries, strawberries

Corn Torilla Nachos Red Meat Salsa

Corn Torilla Nachos
Red Meat
Salsa

Vanilla Oats

Vanilla Oats

IMG_2925

Chicken, Rice, Beans and Salsa Lunch

Chicken, Rice, Beans and Salsa Lunch

15 oz of potatoes and red meat

15 oz of potatoes and red meat

Pizza Hut - Hand Tossed Chicken Supreme

Pizza Hut – Hand Tossed Chicken Supreme

White Rice. Chicken and Shrimp with crab rangoon and low fat egg roll.

White Rice. Chicken and Shrimp with crab rangoon and low fat egg roll.

Morning Oats - Dear god these taste good

Morning Oats – Dear god these taste good

This has been the best part of the week. Eating more overall food and basically adding a starch (big source) to each meal.

I like to vary the sources, so a big bowl of oatmeal for breakfast (usually used Quaker Oats Lower Sugar Oatemal packets), white rice and beans for lunch, pure protein bars/quest bars/clif bars (lot of carbs) for snacks and potatoes/pasta/bread/corn tortillas for dinner.  Obviously I eat protein and powder and/or meat with all of these meals.  I have also added a decent amount of fruit to a few meals as well.

I’ve been aiming to hit around 300 grams a day.  Some days were a little more and some days a little less. I must admit I’m really enjoying packing on the starches and the meals are much more satisfying. I have actually been lowering the protein a little, usually finish around 140 grams a day (more or less) and fat is right around 50 grams every day, most of these are incidentals from other food sources.

Calories have been at least 2400 calories and most days are over.  Only one day was less and it totaled to about 2200 calories.  After some initial water gain my weight basically stagnant at 177lbs.

One thing to note is that sometimes my energy levels do get a little low. This makes sense since carbs having a relaxing effect due to the serotonin and insulin, but I’ve read after your body adjusts to the extra starches it becomes more insulin sensitive and the fatigue should wear off and I should feel more energized.  Also, since my diet was always (at least in the past 5 years or so) low carb, the adrenal glands, bascially take a vaction of high carb diets. Adrenal Glands manufacture adrenaline and stress hormones, which make you feel more alert and give energy. The problem is these become burned out over time and high carbs give them a break.

I plan to continue eating this way indefinelty though.  My goal is to get my weight up to at least the 185-190lbs range with the same body fat. That means this year I want to put on around 10-15 lbs of muscle.  I also like the metabolism boosting effects of high carb diets, so by the time I get my weight up to 185lbs, I may be close to packing away 3000 calories a day.  The beauty of eating this much is that my metabolism is so fast, whenever I choose to lose fat it will come off in the blink of an eye.

Another benefit of eating this way: its cheap. Starches are some of the cheapest foods on the planet and you get an absolute ton for the money. Dont mind if I do.

Journal

I read a few more of Matt Stones books this week and hilarious and informative as always.

Another thing is I started to watch some Youtube channels on Michael Kory, Ogus and Durian Rider.

Michael Kory is a bodybuilder around my age, weighs about 200 lbs and makes recipes and workout videos. Hes made a lot of progress over these past few years and I enjoy his videos.

Ogus is another bodybuilder that talks about bulking and tracks his workouts. He currently eats around 400-500 carbs a day when bulking, while keeping protein and fat constant. (the same way I’m eating right now) Oh yeah and he currently cuts fat on 250 carbs a day while keeping protein/fat constant. Basically his metabolism is so fast he gets “ripped” on 2300 calories a day. That’s the beauty of a fast metabolism.

Another thing I want to mention, maintaining a protein/fat level the same every day for me about 170grams/50 grams (give or take) and increasing/decreasing carbs to either lose fat or gain muscle makes your diet stupidly simple and its incredible for getting the body composition you want by eating in a manner this way.

Durian Rider is a hilarious, but a little “out there”. Hes a fruitarian that eats a diet of 80% carbs and only 20% protein/fat. I don’t agree with the way he eats, but his videos are hilarious because he makes fun of how people unfairly demonize carbs and talks about the problems with taking them out of the diet. He’s pretty small and weak looking, but the guy has 3% bodyfat year round on a high carb diet, so how exactly do carbs make you fat? He also makes a very good point stating that many (And I mean most) of the low carb diet experts that spread fear mongering messages of carbs are all overweight and some of them flat out obese. The founder of the Atkins diet actually passed away at 250lbs of heart disease. (Yikes) It seems the carbs weren’t the problem in his diet. Also the ones that aren’t overweight, still have some paunch bellys. In other words, their body composition is poor, even though they make it sound like low carb is SO optimal. It may have some advantages, but its far from optimal.

Low carb diets and experts touting them are leaving a bad taste in my mouth. Its seem like every time I see or hear them it just annoys me. These diets harm peoples health sooner or later and they put way too much emphasis on protein and fat. Protein and fat are critically important, but once you get enough, you don’t need anymore and getting too much is harmful. Carbs should be the bulk of someones diet, so that protein and fat can be used for health reasons and not as an energy source.

I know I’ve talked about the importance of carbs in previous articles on this site, but I feel it needs to be restated. The benefits of carbs are immense and I plan and have fully embraced them in my diet to a minimum of 300 grams a day here recently. I plan to jump up to 350 grams here soon.

Another thing is many people blame the RDA nutrition recommendations for making people fat. I got a newsflash for you, people DO NOT eat according to the RDA recommendations. People eat high fat/high carb/high sugar diets with lots of fast food and WAY too many calories and experts are blaming the RDA on making everyone fat. The RDA doesn’t recommend the diets most people eat and in fact after reading just about every diet on the face of the planet, the RDA isn’t too far off the mark of a healthy diet. A little summary of the RDA recommendations: majority carbs (grains and starches), fruits and vegetables, limited fats (but not no fat) and adequate protein. For sedentary people the protein is about right, but it is too low for exercising people, particularly weight lifters. If people ate according to these guidelines then we wouldnt have too many fat people walking around, so don’t blame the RDA for hurting people’s health and making them fat, when people dont eat anywhere close to the recommendations.

Sorry for the rant but I had a lot to get down on this post. Bottom line is some of the nutrition experts really have to look at the whole picture and most importantly look at the pros and cons of eating a certain way and not only state the few pros while leaving out the massive amount of cons that people only experience after starting the diet. One more thing before I conclude is that no matter how healthy or “nutrient-dense” someones diet is if your not eating enough calories you will hurt your health and body composition somewhere down the road. While nutrients are important for hormones and health, the human body runs on CALORIES not NUTRIENTS. Something to keep in mind for the future.

Church Near Williamsville

Church Near Williamsville

Awesome Sky at Williamsville

Awesome Sky at Williamsville

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