Month: September 2014

Journal Entry 144

Log:

IMG_0749

9/21 – 181.6lbs – Back 1750 calories eaten – 2600 calories burned (4 miles total – 8300 steps) 85×12

9/22 – 182.8lbs – Legs – 1950 calories eaten – 2600 calories burned (4.7 miles total – 9722 steps) 205×8

9/23 – 183lbs – Off – 1900 calories eaten – 2700 calories burned (5.23 miles – 11100 steps)

9/24 – 183.2lbs – Shoulders – 1900 calories eaten – 2700 calories burned (5 miles – 10500 steps) 50×8

9/25 – 183.8lbs – Arms – 1700 calories eaten – 2700 calories burned (5 miles – 11000 steps) 75×8

9/26 – 182.2lbs – OFF – 2600 calories eaten – 2800 calories burned (6.8 miles – 13500 steps)

9/27 – 180.2lbs – Chest – 3000 calories eaten – 2800 calories burned (3.6 miles – 8000 steps) 80s DB x 8,8,7

Good week in training on the bro split. I’ve dropped the amount of weight on nearly all exercises and now I’m focusing on getting perfect form and getting more reps. I really enjoy slowing down the lifts and getting full range of motion with perfect form. Sometimes my form would drop off a little to ensure I got the heavy weight up. Chest workout on Saturday was the best of the week. There was 3 people in the gym, so it was basically wide open. Used dumbbells for chest this week and got an insane pump that barbells don’t give me. I actually feel dumbbells much better than barbells. I  think it has to do with the increased range of motion and control, but I may have to use those more often.

I took all the weight off pullups as well and focus on strict form with body-weight only and use a slight lean in my back. Going vertical and keeping your alignment perfectly straight works more biceps than back. Leaning back slightly hits the lats way more effectively.

Shoulders I make sure to maintain a straight back and fully extend my arms, so that my shoulder blades retract together. It hits your rear delts much more effectively when overhead pressing. Arms are all isolation movements with usually one dumbbell, one ez – bar move and one cable move through 8-15 reps.

I’m not really going for PR’s right now, but mainly just want to feel the muscles working.

Nutrition

IMG_0706

Pasta with lean meat and prego marinara

Pasta with lean meat and prego marinara

White Potato stirfry with lean meat and sweet potato crackers

White Potato stirfry with lean meat and sweet potato crackers

Pasta with lean meat

Pasta with lean meat

White Rice and Smoked Salmon (homemade sushi) with an egg roll and side salad

White Rice and Smoked Salmon (homemade sushi)
with an egg roll and side salad

Chardonnay

Chardonnay

White Ale at Rock Bottom

White Ale at Rock Bottom

Bertuccis

Bertuccis

Right between 1700-2000 calories during the week and then higher calories on the weekends. Still eating Biorhythm style with 1:1 ratio of protein:carbs during the day and usually a big carb dinner that is twice the size of normal meals. Energy is very good this way.

Trader Joe’s has pumpkin spice coffee on sale this week so I had to get some of that. Love fall season and always eat way more pumpkin during the fall.

Other:

Eli Manning had 5 tds on Thursday night. It was one of the most enjoyable football games I’ve watched from the Giants in a long time. Their new offense looks awesome and its the offense they should have always had. Very balanced with a lot of short quick passing to establish rhythm. That’s the way Eli plays the best and I felt he showed America that on Thursday night.

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Getting Your Calories Straight

If there is one thing in fitness/nutrition that no one knows for certain, it would be how many calories someone burns on each day. We have estimations and fitness trackers that help us estimate, but getting the equations exactly right is a crap shoot. This is due to numerous factors that can be really hard to put a finger on. Hormonal, metabolic, NEAT, exercise, genetics, digestion, dieting history and many other factors all play a roll, so giving a generic prescription to everyone is not an easy task.

When giving people advice, you want to be sure that its accurate. The one calorie equation that I do think is accurate for just about everyone is their basal metabolic rate (BMR). BMR in my mind should be based on lean body mass (LBM). This is especially true for overweight and obese individuals. BMR takes into account a persons age, weight (LBM), and height. If you set an obese persons BMR based on their total weight it would be very inaccurate. On the other hand, an obese persons total calories burned per day should be set on their total body weight, because that’s what their carrying around each day. If a 450lb man obese man went for a walk then he would burn way more calories than a lean 150lb person, regardless of BMR and LBM.

Even though the variation of calories is enormous, I like to keep things as simple as possible. I’m a minimalist, so it only makes sense to me to simplify complex topics down into easy to understand and follow instructions.

First step would be to find the persons LBM. To find LBM, you have to subtract the persons body fat out of the equation. Body fat is worthless tissue and contributes very minimally to total calorie burning per day (around 2 calories per pound).

Second step would be to find BMR. BMR is related to age, weight (LBM), and height. All three of these play a big factor in determining the amount of calories burned each day.

EX –

450lb person with 60% body fat

450 x .6 = 270

450 -270 = 180 lbs of lean body mass

This means this person has 270 lbs of pure fat on their body and would need to get down to about 180-190lbs to be very lean and have a low body fat.

Then BMR:

Age: 40

Weight: 180 (LBM)

Height: 5ft 9in

BMR: 1800 calories

BMR can be entered on many online calculators. The older, smaller and less you weigh the less you burn and vice versa.

This is my favorite way of determining how many calories a person should eat to lose fat. Eating 1800 calories a day for this person would be the perfect amount to feed their lean body mass and protect their muscle, but its still low enough that their overall activity would generate most of the fat loss. Stay at 1800 calories and don’t dip below, rinse and repeat for a year and reap the benefits. I also feel that a lot of the negative metabolic consequences from dieting occur when you go below your BMR and / or eat a diet that heavily restricts a certain macronutrient.

That’s the base measurement for calories. The next part is highly variable and caution must be taken into account when trying to determine the next part. I really dislike online calculators. They never worked for me and for a lot of people I know. For me, my friends and people I consult with and give plans to, all agree that the figure the online calculator gives is just too high. Some people even laugh when I tell them how many calories the online calculator gave them. That means you have to approach the situation from a different angle. After playing around with my own diet and metabolism for a long time, I think I found a multiplier that works for me and for people that are similar to me. By the way, my genes are not good. Half of my family is diabetic and most of them are overweight (I’m also half Italian, so the food is always an plentiful with my heritage). They also don’t have an extensive history of lifting or exercising. Not making excuses for myself, but I didn’t exactly win the genetic lottery. So that must be taken into account. I have also been fat in the past and have a history of restrictive diets a few years ago. None of these boosted my metabolic rate. That being said I dont like making excuses. I deal with what I have been given and use that to get results. Even though the vast majority of my family is out of shape and overweight, I am not. Genes play a role, but should not be used as an excuse. I have to work harder, but results can still come with the right approach.

The multiplier I have found that works well for me and many others is as follows:

After finding the BMR of a person, multiply it by one of these multipliers:

Sedentary (no exercise and minimal movement each day) = 1.15 x BMR

Lightly Active (1-3 workouts a week, but still largely sedentary) =1.25 x BMR

Moderately Active Individuals (3-5 workouts a week and light movement through the day) = 1.35 – 1.4 x BMR

Very Active (5-7 workouts per week and moves around all day) = 1.45 -1.5 x BMR

Athletes 1.6 or greater x BMR

Most people that are similar to me, that workout everyday with weights, but not that much cardio, besides a few miles and walking would fall into the moderately active category. The very active would be for people that run and lift for 60 minutes a day, everyday. Nothing ground breaking about these measurements, but I find them to work much better for myself and others. Most online calculators put my total burn each day around 3000 calories a day, but if I ate that amount consistently I would gain weight. I feel much better around 23-2500 calories a day to maintain my weight.

As for losing fat, I feel most people should eat right around their BMR. It makes perfect sense, because your still feeding your body all that it needs, while using all the activity to burn off fat. Eating your BMR protects against muscle loss and metabolic slow down as well. So if a person desired to lose fat faster they would simply need to increase their activity to increase the calorie and fat burning.

Also these are my general estimations for people with normal to slow metabolic rates. These are for people that don’t have genes on their side and have to work hard for results. Some people with metabolisms that are above normal would need to increase their calories to prevent weight loss. One of my good friends, lifts 4 days a week and does no cardio. He eats 4000 calories a day and has around 8% body fat. If he dieted for 2 weeks he could probably drop down to 5-6% bodyfat. His pulse rate is right around 90 beats a minute and his genes are very good as his father and all of his brothers are very strong and stay lean with minimal to no effort. Hes also never dieted a day in his life and eats largely whatever he wants. These calculations would not work for him. He has the metabolism I wish I had (and many others wish they had), but unfortunately I don’t have his metabolic rate. But he is just another example of how online calculators don’t work. He’s on the other extreme, but provides another example of how online calculators may not be the best way to find your calories each day.

I also don’t recommend the Fitbit for total calories burned. I do recommend it to track your miles and steps each day to ensure you are more active and not sitting all day long. As for the calories burned, I’d say Fitbit is off by a good 10%. There’s even an article on how people gain weight using it, even when they follow the calories burned religiously.

The most accurate way to find your individual metabolism and metabolic rate is trial and error. You have to find what works for you and use that to get results. It may take awhile, but it is a very powerful feeling to know what works and what doesn’t work for you no matter what anyone else tells you. You should know your body much better than anyone else.

A more accurate way to track your intake yourself:

Using a Fitbit to track your steps makes things much easier to track your overall NEAT calorie burn, which is the hardest to predict. Here’s how using another accurate calorie equation:

BMR (using LBM) + NEAT (amount of steps your fitbit tracks) + EAT (exercise) + TEF (thermic effect of food) = Maintenance calories or total calorie burn.

Example

John’s BMR after finding his LBM is 1850 calories

1850 + NEAT (gathered by fitbit) was 5 miles or 10000 steps = 500 calories + EAT (since fitbit tracks cardio we will only add weight training, which is roughly 120 – 200 calories per workout; usually 30-50 grams of carbs depending on intensity = 160 calories) + TEF (which is usually 10% of total intake when eating a balanced diet)

In clear form:

1850 calories + 500 + 160 = 2510 calories + TEF (2510 x .10 = 251) = 2510 + 251 = 2761 calories a day (On a workout day)

Lets say John had very little NEAT on his workout day and besides going to the gym played video games all day:

1850 + 200 + 160 + = 2210 + 221 = 2431 calories burned ( on a workout day) – As you can see a 300 calorie difference in total burn with the same workout, but less overall daily movement.

On a rest day, lets say John does a decent amount of NEAT and no workout:

1850 calories + 400 + 0 = 2250 calories + TEF (2250 x .10 = 225) = 2250 + 225 = 2500 calories ( on a rest day)

However, this assumes the person is eating what they burn everyday. From the workout day example above, if the person only ate 1500 calories then his calorie burn would be 100 calories less. Not a huge impact, but still a difference. This example was used to show that NEAT plays a huge role in total burn. If the person was extra busy moved around a lot they could have ended up with 15000 steps or walked a total of 7-8 miles which would wave drastically increased total burn. Fitbit does make it easier to track this with better ease.

This is why when a person is looking to build muscle, less movement is recommended. By moving less and eating more the person achieves a more positive nitrogen balanced and doesn’t burn off all the food they eat. On the other hand, losing fat is about eating a small deficit and using the extra activity to burn off the fat. Adding in more NEAT when losing fat, makes losing fat easier so you don’t have to starve yourself.

In essence, total calorie burn comes down to BMR > NEAT > EAT > TEF  in order from greatest to most insignificant. Eating balanced and not starving yourself is important to make sure that these dont get heavily influenced. Because with dieting comes less NEAT, EAT and TEF, which means less calorie burning. More food then this equation predicts though isnt necessarily better as the calories just get stored as fat.

Return of the Bro Split – Journal Entry 143

Log:

IMG_0646 IMG_0649

9/14 – 182.0 lbs – Legs Day – 1750 caloires – 2550 calories –

9/15 – 184.8 lbs – Pull Day – 2550 calories – 2750 calories – Back 8-12 rep range (no measures of strength)

9/16 – 185 lbs – Chest Day – 2650 – 2950 calories – Chest 205×4 on Bench (another fail) wrist and join pain from barbells, but none from Dumbells (going to swtich up the reps due to this)

9/17 – 185.2 lbs – Off day Cardio Only 1800 – 3000

9/18- 183 – Shoulders and Traps – 1700- 2950 – 55×6,6

9/19 – 182.8 -Arms – 2300- 3300 – 65 lb EZ bar on work sets

9/20 – 181.4lbs – Chest – 2600 calories – 2900 calories – 185 x8,8,8 BB Bench

After another fail on Bench, I decided to change it up. My left forearm and wrists hurt the past 3 heavy bench days and this to me means that the weight is just too heavy and my joints are tired. I also haven’t really been “into” my workouts. I love Push/Pull/Legs, but the workouts were getting very mundane and boring. My muscles have been receiving the same stimulation for too long without a change. I don’t believe in “muscle confusion” as P90x puts it, but I do think there is massive benefit in variation, such as reps, exercises, sets, total volume, less frequency vs more frequency and I want to change it up. After thinking about it, I decided to create a bro split that I feel like would be best for me right now.

I have written about the Bro Split before, but its basically a system where you hit once muscle group every 5-7 days and use a very high volume on each session to make sure the muscles are fatigued from every angle. I’ve noticed though that since each muscle receives your full attention, you get to hit each muscle with more time and variation. My pump is also much better than it is with other splits I have recently done. Since chest does the work on each exercise, it never receives a break, so the muscle is constantly under tension and pumped up. I plan to see some nice visual changes in size from this plan. My last splits have been focused mainly on strength with usually 1-2 exercises per muscle group. My focus now is more size and endurance with 3-5 exercises per muscle group. Dont get me wrong, the weights I lift will still be heavy, just not as heavy as they were before and will likely fall around the 8-12 rep range for most exercises. I also will do some 15 rep exercises and a burnout set on the end, just to finish me off. After the past 4 days of traning this way, its the most fun I have had in the gym in a long time. It also has a nice psychological effect, because only one muscle groups needs to get trained. So when you get tired and fatigued, you dont have to worry about hitting any more muscles that day. It also takes less time, because only one muscle group is getting hit; especially on shoulders or arms days.

My split will probably look something like this:

  • Sunday – Back / Abs
  • Monday – Off or Cardio / TVA
  • Tuesday – Legs/Abs
  • Wednesday – Shoulders/ Traps/ TVA
  • Thursday – Arms/Abs
  • Friday – Off or Cardio / TVA
  • Saturday – Chest

Not set in stone, but basically each muscle group once a week with two rest days from lifting. TVA stands for Transverse Abdominals (basically your core that makes your abs flat and also makes your stronger on most compound lifts), which I will do 2-3 sets of 30 seconds – 1 minute after my workout. I plan to side planks or RKC planks, which are safer for your lower back. On the other days for abs, I will do one upper abdominal crunch, one oblique exercise and one lower ab exercises all in a circuit. I’m going to a use a light weight and focus on perfect from for about 20 reps each exercise. The goal is to get a really good burn and hit the abs hard and fast after the workout. Abs can be hit with a much higher frequency than other muscles and to really fatigue them, faster is usually better. Much higher volume for abs then I have done in the past. I also like separating TVA and Abs into two different sessions, mainly because TVA exercises have to be held for 30secs – 1 minute and dont flow well in a circuit.

Here is a sample chest workout that I did yesterday:

  • BB Bench Press – 1 warmup set / 3 sets of 8-10 reps
  • Incline Machine Press – 4 sets of 12 reps
  • Dips – 3 sets of 12-15 (or as many as possible)
  • Cable Crossovers 4 sets of 12-20 reps
  • Flat bench press machine – 1 sets of 50 reps with just the bar

I’ve also been hitting 5 miles a day each day during the week according to my Fitbit. I try to be as active as possible during the day, because sitting just seems to rob my energy when done for too long.

Nutrition:

Lean Meat Sweet Potato Veggies

Lean Meat
Sweet Potato
Veggies

Greek Yogurt with pistachio jello mix and berries on top

Greek Yogurt with pistachio jello mix and berries on top

6oz of pasta (cooked) 1/2 cup of Prego sauce Veggies 5oz of meat 1 egg roll 1 crab rangoon 2 Sweet potato crackers

6oz of pasta (cooked)
1/2 cup of Prego sauce
Veggies
5oz of meat
1 egg roll
1 crab rangoon
2 Sweet potato crackers

Greek Yogurt 4 oz 1 diet hot coco packet 1 Tbs of cheesecake SF/FF jello mix Berries on top with redi whip

Greek Yogurt 4 oz
1 diet hot coco packet
1 Tbs of cheesecake SF/FF jello mix
Berries on top with redi whip

Rice with teriyaki sauce with lean meat and veggies 1 egg roll 1 crab rangoon

Rice with teriyaki sauce with lean meat and veggies
1 egg roll
1 crab rangoon

Another Pasta meal

Another Pasta meal

Rice with taco seasoning and lean meat

Rice with taco seasoning and lean meat

Rock Bottom - Greenhouse salad

Rock Bottom – Greenhouse salad

Rock Bottom - Southwest BBQ chicken pizza (really good)

Rock Bottom – Southwest BBQ chicken pizza
(really good)

I plan to eat around 1700-2000 calories during the week and between 2000-3000 calories on the weekend. 5 days of fat burning and 2 days of higher calories where I enjoy myself without worrying about nutrition too much.

I was reading Nate Miyaki’s blog and I really like the way he sets his plans up, except for his strict “clean food” approach. He recommends a more traditional dieting approach of lower fat, moderate to high carb with starches dominating the carb totals and moderate protein set at lean body mass in grams. He also uses LBM (lean body mass) to set total calories and BMR. I recently started doing this with some people that I consult with and it seems to make more sense. If the person is very overweight, then their BMR is more correlated with their lean weight and not their total weight. I do use their total weight to find total calories burned though. If you weight 350lbs you are going to burn way more calories walking around then someone that is 150lbs.

My daily diet for the most part, including supplements:

  • Coffee with half and half and splenda / Supplements 5000 IU Vitamin D, 200mg magnesium, 450mg of ashwagnda, 3 fish oil, 5g creatine monohyrdate, 1 digestive enzyme
  • Two scoops of Elite XT protein powder with 1 cup of berries and 2 tsp of peanut butter and 1/4 of Quest Bar
  • 6oz of lean meat, 6-8oz of vegetables, 1 whole egg, 1/2 serving of Sweet Potato crackers
  • 1/2 of Quest Bar
  • 4-5oz of lean meat, 4oz of vegetables, usually 2-3oz of pasta or 1 cup of rice, marinara or teriyaki sauce / Supplements 500mg tumeric, 3 fish oil, 200mg of magnesium, 50mg of zinc, 1 digestive enzyme
  • 4oz of greek yogurt, 1tbs of sugar free/fat free jello mix (usually cheesecake) and either 2-3 tbs of pumpkin or a diet hot cocoa pack mixed in, berries on top (tastes awesome and has around 100-140 calories)

This isn’t everything I eat, but its the base plan that I eat almost every single day, except for Saturday. Its similar to the Biorhythm diet as most of my carbs and biggest meal are eaten at the end of the day. I try to keep carbs at a 1:1 ratio earlier in the day and this really maximizes my energy. I like eating light in the morning because anytime a meal is too big I get tired no matter what. The early meals are roughly 400-500 calories, which is small enough to prevent tiredness, but big enough to give me optimal energy. Dinner is usually twice the size and around 700-800 calories. Saturday for lunch, I have a cheat meal and usually have half for lunch and half for dinner. Its usually a small pizza from a restaurant.

The plan  for Sunday through Thursday is to keep my calories around 1700 -2000 calories to burn fat, but still provide postive nitrogen balance to the muscles. I got this amount from Nate Miyaki, who recommends 12x LBM in bodyweight when burning fat. Friday and Saturday will be anywhere in the range of 2000-3000 calories. The point is not to worry about it that much.

After much trial and error, I think my maintenance intake currently is around 24-2500 calories. If I eat this amount I maintain just fine. If i start creeping up to 26-2700 calorie range, I wake up looking kinda bloated and just dont look good. This is more on a day in day out basis though. If I have an occasional blowout day of over 3000 calories, I can wake up looking just fine. Most calculators put me at 3000 calories maintenance, but I think I know my body better than an online calculator does. One of my friends eats about 4000 calories a day and has 8% bodyfat. Even if the online estimation put him around 3000 calories to maintain, he would end up losing weight. So I think most people are better off testing it out for themselves, especially people like myself who didnt win the genetic lottery.

Hokies or should I say Chokies lost again this week. Season is over. We are playing and look much better this year, but just can’t seem to come together at the end. Also making way too many mistakes by turning the ball over. Brewer had 4 ints and the RB fumbled twice. Unacceptable if you plan to be a good team. Although Brewer (the QB) did pick up a fumble and run it 20 yards for a TD, which was awesome.

Giants play later today and I’m hoping they minimize the turnovers and put together their first win this season. I dont think this season is lost yet as many people do. I think if we can get the offense up to speed with new system, stop turning the ball over, reduce the penalites, and most importantly CATCH THE BALL (Victor Cruz needs to get his act together), then we should be a pretty good team. Odell Beckham should be back next week, which will give Eli a new weapon. We will see though.

Journal Entry 142

Log:

IMG_0635

9/07 – 181.6 – Incline Walk – 800 calories – 3100 – Walking

9/08 – 180.6 – Pull Day – 2700 calories eaten –  2750 calories burned -Heavy LAT Pulldowns – 220×5

9/09 – 182lbs Complex Day – 1150 calories – 2770 calories –

9/10 – 181lbs – Push Day – 2700 calories – 2744 calories – INC DB PRESS – 160lbs x 6 (80lbs DBS)

9/11 – 182.8lbs – Incline Walk/ Short Complex (feeling sore all over) –

9/12 – 182 lbs – Pull Day – 3100 calories – 2900 calories – Cable Row – 180×8 / BB curl 95×5 (PR)

9/13 – 182lbs – Push Day – 3500 calories – 2800 calories – Bench 205×4 (Yikes)

Well here’s the deal. My pullups and bench have GREATLY dropped down in terms of strength. Since starting this modified fasting my Bench has dropped off 20lbs and pullups just feel really heavy. This is unacceptable to me and I feel like this plan is not nearly as good as it looks on paper. If something isnt broken then dont change it. If something is broken, then fix it. Really kind of annoys me, because its setup nicely and should be working, but when the bench felt that heavy it means strength was lost. When strength is lost there is a good chance of muscle loss. I may have not lost any muscle, but it sure feels like I did. So the low calorie days need to go. Im trying to hit my goal of 225×8 reps at the end of the year and that isnt going to happen with this plan.

As for my diet, I’m not sure where I’m going with it. I really dont like fasting that much. The first few times I did it, I welcomed it as a challenge, but its only a good as a once in a while thing. Fasting twice a week may work for some, but I started to dread it as soon as it arrived. Besides some potent appetite suppression (up to a point) and some quick weight loss on the scale, I didn’t notice any magical benefits from it. I only did one this past week on Sunday. I also noticed when I skip breakfast and lunch, I would be ravenous at night. I felt like a bottomless pit. So the fast to me was bordering on bad nutrition. This must be what people feel like that skip the first two meals everyday and blow their diet when they get home in the evening. (night time eating disorder) It makes perfect sense now. If they had just ate more, but not excessively early in the day, they wouldn’t get these massive hunger signals at night. Once I had my normal meals, which included a high protein breakfast (about 40 grams) my appetite was nil. I’m not sure if it was a psychological effect, but once I had a high protein (not high calorie) breakfast and a similar lunch, those massive hunger signals didnt strike at night. Honestly I could have almost skipped dinner with the latter approach, but definitely not the former.

Going forward I think I’m going to do the following:

  • Push/Pull/Legs and Abs/ repeat with one day off each week
    • Legs will not be done for very heavy reps, but more in the 8 rep range
  • Eating will be close to maintenance – 2400-2700 calories each day.
    • most likely smaller breakfast and lunch and dinner will be a bit bigger
  • Main goal is to get bench back up to 225 x 4 and beyond (I have got to break this barrier. Really frustrating plateaus with this)
    • I’m going to hit Bench twice a week. I’ve been doing it once a week and I wouldnt say its boosted my results.
  • Hit cardio for 5-10 minutes each day before lifting.
    • I love this warmup. Gives me a ton of energy and sets me up for some great lifting. Mainly due to the cardio heating up my body temperature.

Some food pics:

Been Making a lot of pasta recently. 2-4 oz pasta (dry) so 4-8oz cooked 5-6 oz meat veggies Prego sauce (1/2-3/4 cup)

Been Making a lot of pasta recently.
2-4 oz pasta (dry) so 4-8oz cooked
5-6 oz meat
veggies
Prego sauce (1/2-3/4 cup)

Same

Same

Pumpkin Greeek Yogurt

Pumpkin Greeek Yogurt

1 cup of rice lean meat Veggies  Egg Roll and Crab rangoon

1 cup of rice
lean meat
Veggies
Egg Roll and Crab rangoon

Pistachio Greek Yogurt (mixed it with SS/FF jello mix)

Pistachio Greek Yogurt (mixed it with SS/FF jello mix)

1 whole egg and 5 egg whites spinach, onions, green beas 1 oz beef

1 whole egg and 5 egg whites
spinach, onions, green beas
1 oz beef

Pasta with Egg roll and crab rangoon

Pasta with Egg roll and crab rangoon

Mac and Cheese after my WEAK bench day.

Mac and Cheese after my WEAK bench day.

Giants looked TERRIBLE on Monday night. It was pretty embarrassing and it looked like that was the first time they have ever run the offense. Of course Eli Manning got blamed for everything, like he always does. There was even a video of one guy that burned his Eli jersey after ONE game. What a pathetic loser. He has no respect at all for a QB that has won 2 Superbowls in 10 seasons. The Giants have only won 4 Superbowls in 90 years and Eli has TWO of them in the past 10 years. What more do you want man? Anyway I’ll try not to waste too much time on people like that. I have a strong feeling if they change the offense and simplify it down a little and give more targets to Victor Cruz and Ruben Randle and less targets to the unproven TE and Jerrigan (4th string wide out) we will have more success. I was trying to figure out why the Giants were trying to target those players so often. It was definitely part of the reason we looked bad. Also the O line needs to learn how to block. Half the time it didnt even look like they were trying.

Also VT lose to ECU this weekend. Looked terrible in the first quarter and it took up 3 quarters to tie the game. We then let them drive down the field in under a minute at the very end of the game to win. Hate to say it, but thats typical Virginia Tech. I wasn’t surprised at all, because it happens every season. It sucks to, beause we could have easily gone undefeated this season and gotten into a really good bowl games.

Eli Champ Status

Eli Champ Status

Journal Entry 141

Log:

IMG_0581

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

8/31 – no weigh in  – DB ROW 115 x 6 reps

9/01 – 183.4lbs – Fast Day – 500 calories – 2650 calories – OFF

9/02- 181.2lbs – Push Day (shoulders focus) – 60×6 DB shoulders

9/03 – 183lbs – Cardio  – 1000 calories – 3200 calories – OFF – MASSAGE Deep Tissue

9/04 – 181.6 lbs- Cardio – 1050 calories – 2650 calories – OFF

9/05 – 180lbs – Pull – 2900 calories – 2800 50×4 pullups and 90×6 BB curl

9/06 – 183.4 lbs – 3000 calories – 3200 calories – Bench 225×2.5 (felt kind of weak with chest)

After wearing the Fitbit for a couple of months now, the calories burned are way off. They are way too high and it seems that every 1000 steps you take it says you burn 100 calories. In reality its about 50 calories for every 1000 steps. I’d say I burn 2500-2800 calories every day, so lets say 2650 calories. Whenever it says 3200 calories burned it makes no sense, because its only a couple thousand more steps which would be about 100 calories more, not 3-400 calories more. I still like and wear the fitbit to track my steps, because I like being as active as possible, but dont hold much faith in the calories burned reading.

Four day split this week. No PR’s set this week and Bench felt pretty weak on Saturday. Everything else was on par. I did cardio on the rest days, which are also my low calorie fast days. This is incline walking though at very slow pace, nothing special at all with this cardio. The advantages of doing this cardio though is better hormonal implications (especially on a low calorie day), burns primarily fat and its relaxing. I also got a deep tissue massage this week, which was amazing. Basically smoothed out all my tight spots and rubbed down tight muscles that have probably been tight for a long time. I felt deeply relaxed afterward. I’d get them at least once a week if they were more affordable.

Wrote these notes earlier to sum up, what I’m doing with my diet:

Body Recomposition for Muscle Gain and Fat Loss

Three days of a large deficit and cardio and four days of normal calories and lifting weights to build muscle. Basically combines a cut and bulk phase. This is geared towards fat loss with a weekly deficit of about 1.5lbs of fat, assuming little to no fat is stored on normal calorie days. This should net somewhere between  1 pound and 1.5lbs of fat per week lost.

Normal Days 2500-3000 calories – Protein 160-220 grams / Carbs 200-300 grams / Fat 50-80 grams (nothing special with this day. Just a balanced diet with 3 large meals and two small snacks of protein bars and addins)

Low Days – 800-1200 calories – Protein 120+ grams or more / Carbs around 50 grams / Fat 30-40 grams. This is a PSMF (protein sparing modified fast) which means eat enough protein to protect muscle mass and trace amounts of carbs and fats with very low overall calories (usually about 50% of total maintenance). I find diets like this very easy, because I know foods that fill you up and taste good while providing very little calorie intake.

The reason the low days are so “low” is because they are interspersed with days of normal eating. If I was doing a steady deficit, the low days wouldn’t be nearly this low, but this is the way I prefer to diet. The low days are very effective at dropping excess weight quickly and makes it easier to cut total weekly calories. Hormonal manipulation is more effective this way, rather than just staying on depressed calories.

50 calories is allowed during a “fasting window” without breaking the fast. So Splenda in coffee and light cream wont really have any significant impact.

Routine:

Sunday – Fasted Cardio for 60 minutes / 12-16 hour fast / >1200 calories

Monday – Pull Workout – Heavy Lat Pulldowns / Eat normally 2500-3000 calories

Tuesday – Rest day – Cardio at noon / 12-16 hour fast / at or around >1200 calories

Wednesday – Push Workout – Shoulder Focus / Eat normally 2500-3000 calories

Thursday – Rest Day – Cardio at noon / 12-16 hour fast / at or around >1200 calories

Friday – Pull Day – Heavy Pullups / Eat normally 2500-3000 calories

Saturday – Push Day – Bench Focus / Eat normally 2500-3000 calories

To transition to maintenance:

Drop one of the low days (most likely Sunday) and change to a normal day. Also add in a leg day. The other two low days will remain 12-16 hour fasts.

To transition to accelerated Muscle Gain:

Keep two low days and increase calories to at least 2800-3000 on other 5 days. Consider dropping to one low day if need be, but most likely not necessary.

What I’m not doing:

I’m not fasting everyday. Fasting has a lot of benefits, but it also has a lot of drawbacks if you dont do it right. On days when I’m eating to build muscle (in other words high calorie day), why would I fast if the goal isnt to burn fat and calories are going to be too high to burn fat anyway? The main reason to fast is to cut calories out of your diet and give you some awesome hunger suppression benefits. People “get it wrong” when they try to do it everyday and in my opinion “overdo” a good thing. Some people fast 20 hours a day and eat all of their calories in a 4 hour window at night. If you prefer eating that way than thats perfectly fine, but if you burn 2500 calories for the day and eat 3500 calories at night, dont expect to burn fat that day, even if you did fast for 20 hours.

Nutrition

I really like the above routine. Every other day dieting is way more doable and effective then dieting everyday. The fast days I basically just skip breakfast and eat lean protein and vegetables for lunch and dinner. The normal eating days, I eat a lot to build muscle. One thing I really like about fasting is a sense of control. When you control you appetite for so long, you feel as if your in control of food and not the other way around. I honestly feel hungrier on normal eating days then I do when I skip meals and eat very light. I know some of the science behind why that happens, but it still a good feeling to experience it for yourself. I also really like my results on the low days. If I feel bloated from the previous day, a nice low calorie day takes care of that bloat plus some. I wake up looking very lean, which is something that could take weeks to notice on a smaller deficit. It just seems to make sense to me. I plan to drop down to around 170-175 lbs and under 10% bodyfat to lean out a bit. I plan to transition to maintenance after I achieve this by simple adding in another normal day and only having two fasting days. I got some good results last week from this protocol so I plan to be down to this weight in a 3-4 weeks.

Eating this way is also much easier than trying to hit a certain number each day. You either eat enough on the normal days, which again is between 2500-2800 for me OR you burn fat by under eating with a few light meals on the other days, under 1200 calories. I also noticed better partitioning benefits eating this way vs eating the same thing everyday. The fasting low calorie days, makes your body much more receptive to food on the days you do eat. That means more muscle and less fat. Also muscle loss isnt a factor on the low days if you dont weight train on those days and dont do consecutive low days (more than 2-3).

Also, some people eat in a very similar manner as this, but what they do is add a bunch of dietary fat and reduce carbs. They do get benefit from the carb reduction, but by adding some much dietary fat, their “fat burning” day turns into a “dietary fat” burning days and not a “bodyfat” burning days. Besides dropping fat on low days, makes it more receptive on the feeding days just like with carbs.

Here are some food pics from this week:

Lean meat with zero calorie noodles and veggies for dinner on fast day

Lean meat with zero calorie noodles and veggies for dinner on fast day

Lean meat rice and veggies

Lean meat rice and veggies

Greek Yogurt with cocoa and SF/FF jello pistashio pudding mix

Greek Yogurt with cocoa and SF/FF jello pistashio pudding mix

Side Salad

Side Salad

Lean meat and Broccoli on  one of my Fast Days

Lean meat and Broccoli on one of my Fast Days

1 whole and 5 egg whites with broccoli

1 whole and 5 egg whites with broccoli

Protein Pudding with Honey Bumches of Oats on top

Protein Pudding with Honey Bumches of Oats on top

Protein Pudding

Protein Pudding

Chicken in Light Alfredo Sauce with Butterbread and crackers

Chicken in Light Alfredo Sauce with Butterbread and crackers

Oats

Oats

Olive Garden seafood pasta. Subbed out the high fat creamy sauce with marinara

Olive Garden seafood pasta. Subbed out the high fat creamy sauce with marinara

Really low calorie ice cream. It was $5 so not going to be a fixture in the diet.

Really low calorie ice cream. It was $5 so not going to be a fixture in the diet.

Also, VT DOMINATED  Ohio State this weekend. Looking at our schedule, we can easily run the table and get a BCS bowl. Michael Brewer is awesome is going to take us a long way this season. Had to wear my VT shirts to the gym to represent.

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