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.
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.