Something New – Journal Entry 140

Log:

IMG_0543

8/24 – 185 lbs – Cals 2000 – 2500 – 225×4.5 – Bench

8/25 – 185lbs – Cals 2400 – 2700 –  265×5 Squats

8/26 – 185.4 lbs – Cals 1900 – 2900 – OFF

8/27 – 184.6lbs – Cals 1800-2850 — Shoulders 60’s x x 7.5 reps

8/28 – 184.2lbs — 1800 calories — 2950 – 55x 4 reps pullups

8/29 – 185lbs — 2200 calories — 3061 calories – – Bench 225 x 2 – FELT WEAK / joint pain

8/30  no weigh in – 2400 – 2650 calories – NONE

Sunday’s Bench workout was awesome and set a new personal best. Same with squats. On Wednesday I did shoulders and dropped back to 60’s instead of 65’s.  I plan to stick with these until I rep at least 8 reps with ease and then I’ll jump back up to 65’s. Pullups were on par for the week, but Friday was a weird day. My joints felt terrible and my shoulders and triceps were still sore. I think this is because I just hit shoulders two days before and they weren’t rested yet. This always seems to be an issue when I start a 4 day cycle instead of having days of the weeks being specific workouts with a set period of time between muscle groups. I hate when I have workouts like I did on Friday, so I’m going back to old faithful of push, pull, legs, push, pull. A 5 day split with two rest days has always served me the best.

I added a few supplements to my stack after reading examine’s guide. I added Curcumin for a variety of reasons including decreased inflammation and improved insulin sensitivity. I added Ashwagnda for lowering stress and anxiety and increasing testosterone. I also added some zinc taken at night to help avoid deficiencies and increase testosterone. Another thing I bought, but dont take everyday is Yohimbe. Yohimbe is a natural fat burner that inhibits alpha receptors in stubborn fat deposits. It basically makes stubborn fat easier to mobilize and burn. You have to take this in fasted state for it to be effective and cardio also helps enhances its properties. I plan on taking this twice a week to coincide with a new diet plan I’m trying out.

I bought the book eat stop eat today after reading some of Brad Pilon’s blog. Brad reminded me of myself in some regards in that he’s read A LOT of nutritional books, articles, meal plans and timing of nutrients, etc… He basically recommends a lifestyle of approach of fasting for 24 hour periods for 1-2 times each week. He cites a lot of research to show that doing so ONLY once or twice a week is actually incredibly effective for not only burning fat, but building muscle. This plan requires you eat at maintenance on the other 5 days though. He states pretty clearly that you are NOT supposed to have a deficit on the other 5 days of the week unless its really small. The reason I really like this plan is that you get to way more on the 5 days of the week (most of the time) and only diet two days a week. The fasts take some getting used to, but the science behind it was incredible to say the least. He even states why longer fasts or more fasting more than twice a week is a dumb idea and will backfire. The important thing to note though is to make sure you are eating enough on the other 5 days. His plan is basically to strip the fat only two days a week and maintain / build muscle on the other 5. He also shows that by doing it this way you maintain the metabolic rate much better than cutting calories each day, due to adaptive thermogeneis. Essentially you maintain the metabolism, build muscle 5 days a week and lose fat two days a week.

To make the fast easier, I plan to have coffee and tea and also some soup and salad for lunch and dinner. I’m trying to stay under 500 calories total for the day to allow for a massive calorie deficit. The next day will be back to maintenance at around 26-2700 calories. I’m also spreading these days out to non – consecutive days on Monday and Thursday.

My plan will look like this:

SU – Pull workout – Normal day (2400-2800 calories)

M – Walking – Fast day (up to 500 calories)

T – Push workout – Normal day

W – Pull Workout – Normal day

R – Walking – Fast Day

F – Legs workout – Normal day

Sa- Push Workout – Normal Day

This plan still allows me to lift 5 days week with plenty of food and nutrition on my lifting days. On my fast days, I will do some light walking to burn extra fat and keep overall food to a minimum. The deficit should come in around 4000 – 4500 calories or 1.25 lbs of fat. By eating in this fashion, I should also be building muscle while stripping fat. Dont mind if I do. I expect the fast days to give me some trouble at first, but I expect them to get easier with time.

Nutrition 

Lean Meat, whole egg, broccoli Sweet Potato
Lean Meat, whole egg, broccoli
Sweet Potato
Lean meat  10oz of white potato with green beans Sweet potato crackers
Lean meat
10oz of white potato with green beans
Sweet potato crackers
Same as above
Same as above
Rice stirfry
Rice stirfry
Some old vino
Some old vino
Buffalo Wild Wings naked tenders with fries (ordered buffalo and teriyaki sauce on side)
Buffalo Wild Wings naked tenders with fries
(ordered buffalo and teriyaki sauce on side)
Monster
Monster. Love this drink.
2 whole eggs and 4 egg whites broccoli and onions Flour tortilla and butterbread on side
2 whole eggs and 4 egg whites
broccoli and onions
Flour tortilla and butter bread on side

For next week, I plan to diet in ranges on my normal days to be around 2400-2800 calories – Protein 160-180 grams / Fat 50-60 grams / Carbs 300-350 carbs. I’m not really too concerned with hitting exact numbers to be honest. I plan to hit around this calorie range and the macros will fall into place.

Here is some food pics:

Random

Weekend was good and I went to Virginia Tech for the football game. Michael Brewer (QB) looks like a beast and I’m really looking forward to seeing what he does in the future. For the first time in awhile I’m really confident in our ability to win and play against the best. It’s about time. It was also good seeing old friends at VT, always a fun time. The only problem is the drive up there, but you gotta do what you gotta do.

Fantasy Football and NFL starts next week. To say I’m pumped would be an understatement.

Passed this guy on the road. True fan
Passed this guy on the road. True fan
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Journal Entry 139

Weekly Log:

Back in Golds
Back in Golds

IMG_0482IMG_0487

(Date; Morning Weight; Calories eaten; Fitbit Calories Burned; Weights lifted)

8/17 – 185.6 – Cals – 2000 – 2800 calories – Cardio Only

8/18 – 186.4 – Cals 1700 – 2800 calories – Pullups 55×3

8/19 – 185.6 lbs – Cals 2000 – 3000 Calories – Bench Press 225×3

8/20 – 185.5lbs – Cals 1850–3051 Squats 265×4.5

8/21 – 184.6lbs – Cals 1700 – 2950 – Cardio Only

8/22 – 184.4lbs cals 2600 – 3000 calories – Shoulders 60×6

8/23 – 183.4 lbs 2500 – 3000 calories – DB Row 110×6

Good week in training. I changed my split so that I do Back/Biceps, Chest/Triceps, Legs/Abs, Shoulder/Traps, OFF or light cardio and then repeat. If an off day comes in between those 4 days that is fine. Basically its just a cycle, if I feel good after shoulders day I may just skip the Off day and go ahead and do back. The way its arranged prevents overuse of the muscles.

Bench was back up to 225 x 3 reps after a bad week last week. Pullups were on par with last week as well. Squats were up another 5lbs. I dropped the weight down on shoulders, because I cant stand not being able to get the 65’s up to my shoulders. If it get them up there, I can usually hit around 4 reps or so, but if I misfire on getting the DB’s to my shoulders I may struggle to get even one rep. My plan is to start banging out reps with 60lb DB’s for 8 reps or higher on my top set and then I’ll jump back to 65’s to push the strength higher.

I also changed the rep range to the following:

  • Sample Back/Bicep Workout:
  • Pullups – Pyramid set (5 sets including 2 warmups)
  • DB Row – 4 sets of 8-12 reps
  • Seated Row – 3 sets of 15 reps
  • BB Curl – Pyramid Set (5 sets including 2 warmups)
  • Cable Hammer Curl – 4 sets of 8-12 reps
  • Close Grip DB Curl – 3 sets of 15 reps

This has two pyramid sets including one for back and one for biceps. It then drops down to a hypertrophy rep range then finishes with an endurance range. I do this for each body part, regardless of size, but I usually do two compound movements for big muscles and only one for small muscle groups.

Also joined Gold’s Gym again this week. Dear god the best choice I ever made. I recently made the move to the YMCA and it was a huge mistake. It felt like a day care to me. Basically a day care with a weight room in it. The one I went to also smelled terrible and greatly lacked equipment. I honestly hated it, so I made the switch back to golds. Further away, but the quality was well worth it.

Nutrition

Read a very interesting concept about max fat metabolism this week. It showed that 31 calories x each pound of body fat a person carries is their maximum fat metabolism (MFM) per day. Meaning if you are very lean, your max fat metabolism is going to be very small each day and if your obese then you MFM is very large and you get away with low calorie diets without negative side effects.

Example – 180lbs with 12% bodyfat = 180 x .12 = 21.6 lbs of fat. 21.6 x 31 = 669 calories per day. If i drop lower than this I risk lean tissue loss (muscle). Based on a maintenance level of somewhere between 14-16 (lets go with 15) 180 x 15 = 2700 – 669 = 2031 calories a day. Eating 2031 calories a day is my max fat metabolism and going below this risks muscle loss and negative consequences. Staying within this range prevents the negatives of dieting. This figure must be adjusted as the person loses more fat. Not only the deficit must be adjusted, but also the maintenance level. Whats funny is this calculation agrees with most peoples recommendation of right around 10-12 x bodyweight to quickly select a calorie level for fat loss. Simplicity at its best.

A quick example for an obese person: 350lbs with 30% bodyfat = 350 x .3 = 105lbs of fat. 105×31= 3255 calories per day of max fat metabolism. Lets say this person is pretty sedentary with bodyweight x 12 activity multiplier – 350 x 12 = 4200 calories each day – 3255 = 945 calories per day. This means this person could eat 945 calories a day without the loss of muscle mass. This person doesnt have to eat this little, but they could “get away with it.”

Interesting, but some of the pitfalls of this research didnt include weight training and protein intake. In other words, max fat metabolism without lean tissue is higher if protein is high and weight training is done to maintain strength. I still think this has benefit though. Prevents rebound effects and sets a comfortable deficit that can be adjusted as the person loses more fat. It also allows enough carbs and fats to be eaten to prevent hormonal down regulation. Its far better than trying to starve yourself everyday on a protein sparing modified fast. Which is fine if your obese, but not wise if your lean. Basically kiss your well being good-bye, because this diet will suck the life out of you.

Bought the guide to end all guides of supplements for around $50 this morning. It is very well done and has a very through and extensive list of all supplements you can imagine an how to take them effectively. It also shows you which supplements are BS and which are very helpful, while citing all of its references. Must have taken a long time to do, but was very well done and will be an excellent resource in the future. A quick example, lets say you have trouble with stress. Click on stress in the table of contents and it lists all the supplements that have been studied that deal with stress. Next to each supplement they list whether it has a profound impact, a minor impact or is largely ineffective. Some supplements such as curcumin seems very promising as it had a ton of benefits including reduces inflammation and increased digestion.

Some of this weeks meals:

Lean Beef Sweet Potato Crackers Broccoli
Lean Beef
Sweet Potato Crackers
Broccoli
Lean Meat mixed with Low fat shredded cheese and  Green beans
Lean Meat mixed with Low fat shredded cheese and
Green beans
Lean Meat with tomatoes and lettuce Sweet Potato Crackers
Lean Meat with tomatoes and lettuce
Sweet Potato Crackers
Lean Meat Fat Free Pringles 3 slices of toast Salsa
Lean Meat
Fat Free Pringles
3 slices of toast
Salsa
Vanilla Protein Pudding with Small Sweet Potato
Vanilla Protein Pudding with Small Sweet Potato
Mongolian Grill with at least 10oz of meat, imitation crab meat, crab rangoon, small egg roll, wonton soup, and white rice. Feast Mode engaged
Mongolian Grill with at least 10oz of meat, imitation crab meat, crab rangoon, small egg roll, wonton soup, and white rice. Feast Mode engaged
5 oz of Tyson Chicken Breasts, 1 cup of rice, Low fat cheese, Sweet potato crackers
5 oz of Tyson Chicken Breasts, 1 cup of rice, Low fat cheese, Sweet potato crackers
Protein pudding with berries, bananas, PB and quest bar on top. Usually have two of these each morning.
Protein pudding with berries, bananas, PB and quest bar on top. Usually have two of these each morning.

Journal Entry 138

Weekly Log:

IMG_0443 - Copy

(Date; Morning Weight; Calories eaten; Fitbit Calories Burned; Weights lifted)

8/10 – 184.6 – Calories 2000 – 2800 – Bench Press 225×2

8/11 – 185.5  – 1850 – 2900 – Pullups 55×4 PR

8/12 = 184.6 – calories – 1800 – 2800 – Off

8/13 – 184.4 -1965 – 2850 – Shoulder fail 65×1

8/14 – 184 – 2000 – 2800 – Pullups 55×3 / BB curl 100×3

8/15 – 184.6 — Squats 260×4 reps

8/16 – 182 lbs – 3500 – 3100 Bench 215×3

Not the best week in training this week. Shoulders failed and so did bench yesterday. It was strange because my warm-ups felt heavy to me and I did the workout on my high carb / calorie day. I expected to come in and hit a new PR, but the opposite happened. A little worried because the last time I hit 225lbs my bench REGRESSED. I have no idea why, but it seems once I try to push past 225 on bench, I go in the opposite direction. I did hit chest on Saturday and I usually hit it on Sunday, so maybe I should have taken the day off and hit it today instead. Disappointing though, I really hate days like that in the gym. I feel like it sets me back.

I’ll just move on and pretend it didn’t happen. I may try to stick to 5 days a week though, instead of hitting my muscles on a cycle that moves around weekly. I’ll probably take two days off during the week and just keep that consistent.

As for other muscles, squats were fine and hit a new PR on those. Pullups and Barbell curls saw another PR with 240lbs (bodyweight + 55lbs of added weight) x 4 reps and BB curls 100lbs x 3 reps. So the week did see some increases. I honestly think my bench was screwed over by my shoulders. They didn’t feel 100% going in to the workout and its probably what limited me.

Found a few new exercises for traps and shoulders. Behind the head lat pulldowns lights the upper traps and rear shoulders up. I was pretty shocked out how effective they were for hitting that area and I will definitely incorporate those into my pull days. Also did a shoulder shocker, I saw on T nation. Its a front raise with a weight plate for 3 sets of 8-12 reps, followed by lateral raises for 3 sets of 8-12 reps, the followed by a dumbbell clean and press 3 sets of 8-12 reps. It basically lit my shoulders on fire. I will definitely incorporate this into my push days in the future.

Nutrition

Lean Meat, Veggies, Butterbread, Sweet Potato Crackers
Lean Meat, Veggies, Butterbread, Sweet Potato Crackers
Potato, 3oz red meat, 1 whole egg, butter bread
Potato, 3oz red meat, 1 whole egg, butter bread
Velveeta cheese mixed with red meat and chicken. 3 slices of butter bread
Velveeta cheese mixed with red meat and chicken. 3 slices of butter bread
Bertuccis pizza with roasted eggplant, chicken, and mushrooms. (Very good)
Bertuccis pizza with roasted eggplant, chicken, and mushrooms. (Very good)
Orvieto Vino
Orvieto Vino
Sweet Frog with mint and salted caramel ice cream. I topped it with my own cereal and a quest bar to save money.
Sweet Frog with mint and salted caramel ice cream. I topped it with my own cereal and a quest bar to save money.

6 low days and 1 cheat period between Friday night and Saturday night. On the low days I aimed for 1800-2000 calories with 140-150 protein, 55-60 fat (some days higher) and 190-230 grams of carbs.

The high day included pizza from Bertuccis, sweet frog with cereal and a decent amount of alcohol with friends. I hit around 3500 which was more than I was looking to hit, but I’m not to worried about it.

I must admit lowering protein in my diet requires a lot of effort. I only reduced it a little bit, but it really is hard to limit the meat at each meal. Basically the main switch was one scoop of protein powder instead of two and I have 4 oz of meat with lunch and dinner and not 6 oz. Small changes, but they add up. I also dropped a fiber a little too. Fiber is tricky, because you need some, but you can also get too much and doing so has negative consequences. With the extra carbs in my diet, I dont feel like I need as many vegetables anyway.

I also read some Ray Peat dietary views this week. Strange guy, but his nutritional insights are pretty impressive and different than the norm. He’s a fan of sugar for upregulating hormones and states that many of the negatives of sugar, actually are due to polyunsaturated fats. When those two mix the results aren’t favorable. I still prefer starch over sugar, but I do agree with a lot of what he said, including the fact that low carb diets are generally a bad idea and running on stress hormones and trying to burn fat all the time is a bad idea. Basically when you dont eat sugar (or carbs) your body will either take the protein and fat you eat and turn it into carbs or take it from your muscle tissue or other organs. So obviously the body needs sugar to function, because if it doesnt get it and it will basically eat bodily tissues in order to “artificially” produce sugar. It makes sense that carb are the body’s optimal fuel and I definitely fell better with carbs in my diet. Some of his views on food get taken too far though and this is where I start to disagree with him. Sorry man, not going to eat your small list of foods. Bottom line is carbs are generally good, protein needs to be adequate (100-150 gram according to him) and fat should be primarily saturated, but not excessive in the diet. Too much fat interferes with glucose metabolism.

As for my eat this week, I’ve had protein pudding and a sweet potato for breakfast everday. Lunch has been meat and butter bread and dinner was basically the same. Really been downing some Nature’s Own butter bread here recently, but its cheap, tastes awesome and its a really good low fat carb source.

Whats Old is New Again – Journal Entry 137

Weekly Log:

IMG_0411

 

 

8/03 – 184lbs –  calories 1950 – 2800 calories- – Bench Press 225×2.5

8/04 – 185.5 lbs – Calories 2950 calories – 2950 calories – Pullups 50×3

8/05 – 187.6lbs – Calories 2000 calories – 2930 calories – OFF

8/06 – 187lbs – Calories 2000 calories – 3200 65x 3 shoulders – 80×2 incline press

8/07 – 186.6lbs – Calories 1850 -2800 – Rec day at work (whiffle ball and volleyball)

8/08 –Calories 3000 – 3200 – (drinks with a friend sent the cals higher than wanted) – Pullups 50×5 – BB curl – 95×5

8/09 – 184.6lbs – Calories 2500  -3200  – Legs – 255×4 reps

Another good week in training. Bench Press is back up to 225 x 3 reps, Pullups at 50×5, BB curl 95×5, Squats 255×4 reps. Shoulders had no increase this week. Took two days off this week and hit Push muscles twice, Pull muscles twice and legs once. I also did cardio on everyday, usually a mile before I workout and then incline walking later in the day before I train patients in the afternoon.  We had a rec day at work on Thursday and we played whiffle ball and volleyball. It was patients vs the staff. The goal was to work on team building and it was a good time. Williamsville plans on doing something similar to that day in the future.

I considered changing my split around a bit to keep up the excitement so it wasnt so repetitive, but Im going to leave it the same. The only thing I may do is play around with some exercises and more rep schemes, but I really dont want to fix something that isnt broken.

I finished my transformation guide last week and gave it to two of my roommates and my brother. They seem to be enjoying it so far and are getting pretty sore from the workouts. I modified the guide a little bit for my friend Cameron to include more carbs and less protein to save him some money on food. Starches are very affordable and protein doesnt need to be but so high anyway. Of course modifying his numbers made me curious as to whether results and health might be better with a lower protein approach then I have been eating and recommending.

After doing some more digging on what the actual definition of a high protein diet is, most recommend 120 grams a day. Some vegetarian or vegan bodybuilders take in 90 grams a day. That is half of what I consume and these guys are 200 lbs plus of solid muscle. Apparently to build a new pound of muscle you need an extra 3.3 grams a day of protein. That’s it. Am I overdoing protein? After more research specifically on Anthony Colpo’s site, I also see that the higher the protein in a diet the higher the cortisol concentrations and the effect climbs the more protein you eat. Cortisol is hormone that burns fat, but when you eat you dont want a rise in cortisol you want it to go down. Chronic cortisol is BAD and eating a diet that promotes it is not a great idea. Cortisol also lowers testosterone and the more carbs in relation to protein (usually a 2:1 ratio) the higher your T levels will be. Obviously very low protein diets are foolish, but most foods and starches have a decent amount of protein in them already, making it almost impossible to not get enough, especially if you have small amounts of meat with each meal. I guess what I’m trying to figure out with my diet, is should I lower protein down to around 120-140 grams a day and increase starch and maybe a bit more fat? It seems that the more carbs and starch you eat the more efficient protein is at getting stored. Protein is a structural macronutrient not an energy source, which is probably why the hormonal interactions are negative if protein gets too high. You need some, but not too much.

I have posted an article before on how .8 grams seemed to be the max for just about everyone, no matter how hard you train. Meaning that is the most you will ever need, with insurance included. No muscle loss or negative side effects would come from taking in that amount. I looked up some other strength coaches that played with their diet and gradually reduced protein to see how low they could go and concluded that .25 grams per pound of bodyweight was too low, but .5 grams had no impact on strength and he recovered just fine. He was also eating carbs and fat to replace this missing protein. Another study showed that 20-40 grams of protein per meal, every 4 hours is all that is needed to MAXIMALLY STIMULATE PROTEIN SYNTHESIS. The math adds up to 120-160 grams of protein each day and the higher quality protein you eat (meat and protein powder) the LESS protein you need at each sitting. Meaning 20 grams from high quality sources and 40 grams from lower quality sources.

I plan on starting a similar experiment. I think I’m going to try and reduce protein down to .75 grams per pound. The beauty of this is that it opens me up to more diverse food selections vs trying to cram more meat and protein in each meal. I plan to try some different starch foods, which are cheaper any way and reduce meat back a bit. I think its funny after doing this research, because I’m always playing with my diet, but its usually carbs and fat I change around. Protein has always been consistent and maybe that’s the one thing I needed to reduce for better health and results.

Nutrition

Macros are probably going to be around 225 grams of carbs; 140 protein; 65 grams fat.

Sweet potato and vanilla protein powder is my new favorite breakfast. Dear god this is good.

Refeed day meal Rice, salsa, chicken Nachos on side
Refeed day meal
Rice, salsa, chicken
Nachos on side
Honey Bunches of Oats
Honey Bunches of Oats
Stirfry
Stirfry

 

Protein pudding with sweet potato (new favorite breakfast)
Protein pudding with sweet potato (new favorite breakfast)
Sweet Potato with blueberries
Sweet Potato with blueberries
Stirfry with rice, lean meat, veggies and velveeta cheese 2% with bread on side
Stirfry with rice, lean meat, veggies and velveeta cheese 2% with bread on side

 

cocoa powder and almond milk
cocoa powder and almond milk

 

Mac and cheese with velveeta cheese, pasta, lean red meat, with sweet potato crackers on top
Mac and cheese with velveeta cheese, pasta, lean red meat, with sweet potato crackers on top

 

Vino on Friday night
Vino on Friday night
Bertuccis calzone
Bertuccis calzone

Writing Frenzy – Journal Entry 136

Training and Weight Log:

IMG_0371

(My morning weight; my workout; my calorie intake; my Fitbit burn rate; Weighted lifted for main exercise)

7/27 – 185lbs – Push – 3000 calories – 400 carbs (refeed) – 3100 calories – 220×4 reps

7/28 – 188lbs – Pull – 2200 calories – 3100 calories – 50×3 pullups (NO PR)

7/29 – 186.6lbs – Legs/Abs – 2200 calories – 3500 calories – 245×6 reps squats

7/30 – 187.4lbs – Push – 3200 calories – 3200 calories –  65×4 DB seated Press

7/31 – 188lbs – Pull – 1800 calories – 3300 calories – 50×3 Pullups

8/01 – 186.lbs – Off/Cardio – 2300 calories – 2800 calories

8/02 – 184.9lbs – Legs – 2500 calories – 3100 calories – Squats 245×6/ 225×8

A few more PR’s set this week. Bench went up to 220 lbs for 4 reps; Squats at 245×6 reps; Seated DB press 65×4 reps; Pullups remained the same. A good week in training though. I have hit cruise control on the push/pull/legs split and have been making modest gains each workout. Pretty much planning on riding this out until I hit a plateau, which hopefully dont come for awhile.

Nutrition

6 ounces of meat serving of fat free pringles 4 slices of butter bread
6 ounces of meat
serving of fat free pringles
4 slices of butter bread
Left over chipotle with black beans and beef strips and sweet potato crackers
Left over chipotle with black beans and beef strips and sweet potato crackers
Mongolian Grill with oyster sauce
Mongolian Grill with oyster sauce
Chipotle with greek yogurt for sour cream
Chipotle with greek yogurt for sour cream
1.5 cups of rice mixed with bbq sauce and chicken and broccoli 1 easy mac
1.5 cups of rice mixed with bbq sauce and chicken and broccoli
1 easy mac
3 instant oatmeal packets with 1 scoop of protein and and berries on top
3 instant oatmeal packets with 1 scoop of protein and and berries on top
6 oz of meat and broccoli
6 oz of meat and broccoli
Oatmeal with cereal and berries on top with some fat free redi-whip
Oatmeal with cereal and berries on top with some fat free redi-whip

 

I’m going to make this a short post this week, because I’m in the middle of writing a 3 phase transformation guide and it actually took longer than I though to write. Its a good one though with a lot of details and hormonal effects, but also easy to follow. Going to give it to my friends and brother first to see what they think. I tried to make it pretty easy to customize to each individual.

The transformation guide starts with a lean down phase to 10-15% bodyfat or lower if the person wants. This phase has 4 low days around 100 grams of carbs; .4 x bodyweight for dietary fat and a gram per pound of bodyweight in protein. The calories fall where they may after those needs are met. Then the high day spikes everything back up with a high calorie and carb day past maintenance calories.

Phase 2 is a recompostion/bridge/maintenance phase that the person can use as long as they want.

Phase 3 is for accelerated muscle gain after the person has leaned own and wants to add size and strength very quickly without turning into a fat lard in the process.

This week included two refeeds and 5 low days. I’m going to change this to 4 low days and 1 high day for some accelerated fat loss. After some more research, 4 days allows max fat burning on a low carb diet before the negatives start to manifest. After the 4th diet day we will have our high carb / calorie day. My friend thinks this will work better for him, because he still has a decent amount of weight to lose. (even though he really likes the refeed days :)) I was also working with my friends meals and I said that he may have an easier time dieting by just focusing on specific foods vs trying to hit certain numbers. He definitely responded favorably. Basically told him just to eat a protein source, vegetable source, and fat source in each meal. No hunger problems at all and his calories were adequate, but still pretty low allowing for some quick fat loss results. His low carb days are definitely under or at least right around 100 grams of carbs, but I told him that when losing fat, due to fluctuations in blood sugar, sometimes cutting all starches and just eating low starch veggies or beans and protein and fat makes dieting easier than trying to include a certain amount of carbs in each meal. We tried both starches vs no starches and he preferred them without. He said he would have plenty of starches on refeed days and its easier to diet without them. I’m also doing this plan like I stated last week. I’ve been slamming carbs for awhile and I like the change of pace switching back to more protein and fat based foods. I figured I could probably drop below 10% bodyfat using this template, which I think I’m going to do. My strength has actually increased while doing this as well. I’m not doing this forever though. I’m mainly doing it to help my friend out with consistency, but once he gets the hang of it (usually takes 21 days or 3 weeks to start and keep a good habit) I’m going to move into a maintenance recomp phase and then into an accelerated muscle building phase while hopefully maintaining a lower bodyfat % than I’m at now. (In other words, I’m starting the transformation guide I just wrote ;))

Giants first preseason game of the year is tonight. My favorite sport and team is finally back on. Feels good 🙂