10/12 – 183.2lbs – Pull Day – 2000 calories – 2500 calories burned (3 miles – 6500 steps) -Full Pullups 8,8,6,4
10/13 – 184.2lbs – Walking and light leg circuit – 2300 calories – 2500 calories burned – (4 miles – 8500 steps)
10/14 – 184lbs – Push Day – 2200 calories – 2600 calories burned (3.3 miles – 7000 steps) 70×12,80×8,75×8 DB Bench
10/15 – 182.8lbs – Pull Day – 2400 calaories –2650 calories burned (3.3miles – 7000 steps) Deadlifts 185×8 195×8,8
10/16 – 184.2lbs – Off – Start of Dallas Trip
10/17 – no weign in – OFF -Calories Eaten – 3000-3500 calories – 2800 calories burned (5.8 miles – 12300 steps)
10/18 – no weigh in – OFF -Calories Eaten – 3000-3500- 2900 calories burned (6.3 miles – 13500 steps)
10/19 – no weigh in – OFF – calories eaten 3200 calories – – 2900 calories burned (6.2 miles – 13000 steps)
10/20 – no weigh in – Push Day – 1100 calories eaten — 2600 calories burned (4 miles – 8000 steps)
10/21- 186.8 lbs – Pull Day – 1750 calories – 2700 calories bunred (5.19 miles – 11000 steps)
10/22 – 183.2lbs – Legs Day – 1800 calories – 2600 calories burned (4.5 miles – 9200 steps)
10/23 – 182.6.8 lbs – Off day – 1850 calories – 2600 calories burned (5.3 miles – 11400 steps)
10/24 – 181.8 lbs – Push Day – 2500 calories – 2800 calories burned (4.8 miles -10000 steps)
Two week lay off and no blog post last week. I didnt really have time with travel and after 4 days of gluttony in Dallas, I didnt feel I was looking my best and I wasn’t training, so not much to write about. The trip was awesome though and went by really quickly. Went to the State Fair the first day, Stockyards the second and the Giants vs Cowboys game the third day. The other two days were spent traveling. By the 3rd – 4th day though, I was really ready to get back in the gym and start eating healthy again, but had to wait till Monday. When I got back here I was really craving lean meat and veggies. I know it sounds weird, but after loading up on fatty and carb based foods for 4 days straight, healthy food tasted really good. I definitely put on some bloat and even though I didnt weigh myself, I estimate it was around 7 lbs.
As for the food I ate there it was terrible haha. Basically ate like an obese person and felt like one by the end of the trip. Got pizza the first night, tons of chips, salsa and cheese dip, fried foods and some funnel cake at the state fair, steak house, mexican, bbq and mac and cheese and a decent amount of alcohol each night. By the end of the trip I had zero cravings for any foods except lean meats and veggies. I think my body was sending me a message.
When I got back on Monday of this week, I had a really low calorie day of 1000 calories. Honestly not intentional, but I woke up at 5:45am had a flight at 8:30am, a quick layover in Philadelphia and then back to Richmond by around 2:30pm. I then went home and went to the gym and by the time I got back it was around 5pm. At this point I had half a quest bar, but didnt have time to eat much else. I had plenty of food in the tank from the previous days. I then ate dinner and was surprisingly not hungry at all. I didn’t mind though, after a week like that it actually felt good to undereat. For the rest of the week I raised my calories back up to 1800 calories, which is definitely a fat loss intake, but I wanted to get rid of the bloat and fat. I dropped the weight pretty quickly though and weighed in at 180lbs even this morning, which is the lowest I’ve been in awhile. Its kind of funny though cause the trip changed my perspective a little bit. I think I’m going to get down to the low 170s before eating for growth again. I really enjoyed getting rid of the fatty foods and eating just meat and veggies for the most part.
My plan is a two week kick start to fat loss with roughly 1800 calories a day with macros at 170 protein / 100-150 grams of carbs / 50 grams of fat. The carbs will mostly be incidental during the day and maybe a starch serving at night or after dinner. Then I’ll start some carb cycling with a 3 low, 1 high set up. I plan to do legs/push/pull setup twice a week and rest of the 4th day, which is when I’ll have the carb up day with roughly 2700-3000 calories keeping protein and fat the same and greatly bumping up the carbs. After I get down to the low 170’s where I feel like I look best, I’ll increase the number of high days to 2-4 days. Ill start with two, then add a third and then a fourth. Ill probably max out at 4 high days to prevent to much fat gain. I plan to keep the 1800 calorie low days on the other days of the week.
1800 calories may seem pretty low, but its right around my BMR and I get quick results with that intake. I’m pretty active during the day and since I average 2700 calories burned each day, that nets be a big deficit each day. I’m going to try and clean the weekends up as well as they have gotten a little sloppy here recently with too much eating and drinking. Its like its 5 steps forward during the week and 3 steps back on the weekend.
As for my traning this week, I came back on Monday with no food for the day and dominated some DB bench press. 85×8,8 then 80×8. Most I’ve done in awhile and the weights felt easy. The extra food defintly helped bolster my strength gains. I think the extra fat actually helped my joints. When you lift heavy like that you can feel your joints working hard and after that 4 day break my joints felt really good and capable of lifting a lot of weight. Legs day was good too and got around 205×8,8,8 on squats and probably could have gone up more.
A few more random notes from the past two weeks; Monopoly on the Ipad is an awesome way to pass the time on a plane ride. I got sucked into a game (that I won) and 2 hours passed by, which to me felt like 20 minutes. Now I know how people get addicted to video games. Also the Giants offensive scheme is moving back into their old style run offense (which doesnt and has never worked). In my opinion, Tom Coughlin is an old man that needs to update his style if he wants to suceed. Since he is too stubborn to do that, its time for him to go. I respect the man, but in order for the Giants to progress further as a team, we need someone more up to date with a more pass based offensive scheme while mixing in the run. If the run game sucks and doesnt work, then stop doing it. I feel the same way about the Hokies, but I could talk all day about this, so I’m just going to stop here.
Some pictures from the past two weeks: