Month: December 2014

Week 10 – Journal Entry 156 – Holiday Season

Log:

Me and my brother

Me and my brother

12/20 – 177.6lbs – 2800 calories –  12500 steps – 6 miles

12/21 – 176lbs – 1800 calories – 12777 steps – 6 miles

12/22 – 178.4lbs – 2200 calories – 7300 steps 3.5 miles

12/23 – 178lbs – 1700 calories – 12700 steps 6 miles

12/24 – 177.4lbs 2700 calories (guessing) – 10000 steps – 4.8 miles

12/25 – 178.4 lbs – 3000 calories (guessing) – 4300 steps – 2 miles

12/26 – no weigh in (179 guessing) – 2500 calories – 12000 steps 5.6 miles

Average Weight – 177.8lbs – 2400 calories average intake

Workouts:

Did a 3 day split this week of upper, lower, upper. I did upper body on Christmas Eve and it was an awesome workout. I knew Thursday was going to be an off day and both Christmas Eve and Day would be packed with calories, so I figured I would hit the whole upper body hard and I really enjoyed it. I was sore all over my body and I made sure to feast in order to feed the gains. 😉 Friday was lower body and I did deadlifts, lunges and a ton of abs. Saturday will finish the 3 day split with another upper body workout.

I actually enjoyed this split a lot. I went heavy on the first move for 5/4/3/2/1 and did about 205lbs on Bench this week and 205lbs for Deadlifts. I really want to get these totals higher especially for deadlift, so I’m going to keep these consistent in my program.

I was reading boring but big, which is a program by jim wendler. I designed my split after his workout, but I’m definitely not doing the exact program. He basically simplified his workouts and built them around one key lift. His four key lifts are Squat, Bench Press, Deadlift and Military Press. After you do the main lifts everything else in the program is build around supplemental exercises that work to increase the poundage on the main lifts, by making the smaller muscle groups stronger. I’ve seen two variations of his split. One being and an upper/lower 4 day split. The other being a 4 day bodybuilder split with a chest/tris day, back/bi day, legs/abs day, shoulders/abs day. I really like them both and plan to use one of these variations for the next year to boost my weight totals.

Didn’t break any records in the gym this week, but all were very good workouts. I’ve also been nailing abs here recently to get a stronger and bigger core. A lot of wood choppers with dumbbells and cables have rocked my abs. Soreness has lasted for 1-2 days after hitting these and I plan to keep them in my routine indefinitely.

Nutrition:

Kind of a disorganized week both for lifting and nutrition, but Holidays have a way of doing that. I plan to start doing high/low days during the week and start a carb/calorie cycling diet over the new year. My average calorie intake was high this week, so no real fat was lost, but its all good. 🙂

For the calorie cycling I plan to have 3-4 lifting days each week and do 2-3 high days and the rest low days. Low days will be a lot of protein and veggies with some added fat and a little carbs. High days will be after weight training and I may not have one every workout, but at least 2 -3 of them. Calories will be a considerable amount over maintenance, so probably going at least 20% over at around 3000-3200 calories. If any fat is gained, then I will take it off with the low day that comes after it.

To be honest, I’m still not sure what I’m going to do. I want to have a more organized plan going into the new year with a synergistic diet and nutrition plan, but not sure of the exact details yet. My workout will most likely be a 3-4 day split like I stated above and the diet will be a cycling high and low day diet, but just not sure how its going to be arranged. Since football is ending I will probably start doing workouts on Saturday/Sunday, because I have access to more equipment and way more time to devote. That would leave either one to two days during the work week and the other days being cardio.

Some pics from the week;

Family Pic

Family Pic

Family Pic

Family Pic

Pumpkin Protein Pancakes on Christmas Morning

Pumpkin Protein Pancakes on Christmas Morning

Quest bars for months

Quest bars for months

Gifts

Gifts

Filet Mignon

Filet Mignon

Kraken with diet coke and redi whip

Kraken with diet coke and redi whip

Opening Gifts

Opening Gifts

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Week 9 – Journal Entry 155

Log: 

Lame office pic ;)

Lame office pic 😉

Week 9

12/13 – 174.8lbs – Calories Eaten – CE – 2650 calories – 8800 steps – 4.3 miles

12/14 – 177.8lbsbs – CE – 1679 calories – 10550 steps – 5.13 miles

12/15 – 177lbs CE – 2000 calories eaten – 15000 steps – 7 miles

12/16 – 176.6lbs – 1800 calories eaten – 7300 steps – 3.43 miles

12/17 – 177lbs – 2150 calories eaten – 14000 steps – 6.6 miles

12/18 – 177.4lbs – 2200 calories eaten – 11300 steps – 5.3 miles

12/19 – 177.8lbs – 2300 calories eaten – 14100 steps – 6.67 miles

Average Weight – 176.9 lbs – 2100 calories eaten

A good week overall and did my first refeed on Saturday. Hit about 2700 calories and over 350 carbs. Weight spiked about four pounds the next day. Hit a pretty low amount of calories on Sunday and had increased soreness from my workout the next day. The refeed must have wiped out my appetite the next day and Sunday is usually pretty busy for me overall. I bumped my calories up to about 12 calories per pound for the rest of the week due to my high volume of training. Weight dropped slightly overall this week, but nothing special.

Due to a hectic schedule at work I took rests day Monday and Tuesday. Tuesday was a bad day overall for my routine / nutrition. I was working the whole day at a different location and didn’t have time to eat lunch or breakfast. So I had a huge dinner to compensate for my missed meals, but only hit 1800 calories.  Wednesday’s workout was with a coworker, which was actually really good. We did a push workout and we were around the same strength on bench press. My coworker usually lifts in the morning about 3 times each week, so I invited him to work out with me one evening after work. The workout took about 1 hour and 15 minutes, but it was a good one. I really enjoy working out with other people sometimes instead of doing it alone all the time. I hit pull the next day and legs on Friday. Squats still feel weak for some reason and I had a huge drop off in strength. I hit about 210lbs for my countdown set, but it was still lower than normal. The biggest problem with taking Monday ad Tuesday off is I have to lift 5 days in a row, which I don’t like doing from a recovery standpoint, but I’ll just raise my calories to compensate.

I plan on bumping up my calories to about bw x 12-13 for these next two weeks. Although the Holidays can sometimes go much higher than planned, so I may need a low day somewhere in the week to balance it out. 😉

Workout Logs: – The second pull workout listed twice:

IMG_1372 IMG_1373 IMG_1374

Nutrition:

Been reading a lot of suppversity.com lately and I really like the authors articles even though some are pretty meaningless to lean athletic people. I did a lot of digging through all of his articles and some are hard to read and understand, but a couple few peaked my interest.

One was about de novo lipogenesis (the process of converting carbs to fat tissue) in humans. It was done on 3 men that massively overfed on carbs for 3 days. It concluded that once their glycogen stores were fully saturated (meaning their muscles and liver were completely stocked, which takes about 500 grams of carbs for most people) it took 475 grams of carbs (1900 calories) to store 150 grams of fat (1350 calories) over their maintenance intake. That means that 550 calories were “lost” in the process of converting carbs into fat. When trying to add muscle without fat, this is good news. Instead of overfeeding on 475 excess carbs do a little math and you can avoid the fat spillover. EX – 1900 -1350 = 550 calories — 550 calories / 4 = 138 grams of carbs for your surplus over maintenance levels. This is also once glycogen storage is maxed out. If your glycogen stores aren’t full then the body will always fill it up before contributing to muscle gain. You could get away with more carbs than 138 grams over maintenance if you had a really hard workout. It does show you that you can get fat off too many carbs, but its definitely not the most efficient process in the world. One thing to keep in mind though when eating that many carbs is your weight will jump up big time due to the water retention effect of carbs. So your weight may spike, but not your body fat, which is the most important thing to keep an eye on. Also, this shows you the importance of not fulking (fat bulking) and eating everything in sight. Past a certain point (roughly 500 cals depending on individual) any more surplus calories and your looking at nothing but fat gain.

Another from suppversity was about high protein diets. I have always been a fan of high protein diets, because I find them satisfying and delicious. Especially with all the protein powder flavors they have now and I just have a much easier time controlling calories, staying lean and keeping my energy high this way. But he said if you eat a lot of protein like between 1-1.5 grams per pound of bodyweight then you need to make sure you hit at least a minimum of carbs and fat to keep up training performance, mood and most importantly to prevent protein from being used an energy source. He concluded about 30% calories from carbs need to be eaten and at least 20% from fat. So your macro split would be 50/30/20 protein/carbs/fat. No less for carbs and fat or you may notice some  negative repercussions. This macro split would work for fat loss, especially due to the very high thermic effect of protein, which is not to be underestimated, but when trying to hit high calorie intakes of lets say 2500 calories or higher, then the protein intake becomes too high and you’d be much healthier by eating more carbs and fat to replace some of the protein.

Another interesting article was by Jade Teta. He speaks more to fat and sedentary people for his audience, but he has some very interesting articles on metabolic damage. I think metabolic damage is real, even though its overplayed sometimes, but it was about cortisol. Cortisol should not be too low or too high or nasty side effects result. He basically recommends two paths to fat loss. The lazy way of eat less, move less. Meaning if you sedentary then you can get away with some really low calorie intakes without nasty side effects. Although I still feel like this way leads to reductions in metabolic rate and is not the best way to go. The other is eat more exercise more. This means if you lift 6 days a week and are active then you calories need to be much higher even if you goal if fat loss. This prevents the nasty side effects of too much cortisol, one of these effects being halted fat loss and maybe even fat storage (especially for visceral fat) and also low testosterone / muscle building hormones. He never recommends eating more and exercise less (unless fat gain is the goal ;)) or eating less and exercising more. These are two things that do not make sense and the results will not be good.

Ex – if you burn 2800 calories a day then eat at least 2000 calories a day or no more than 30% decrease from maintenance. Do not burn 2800 calories a day and eat 1200 calories a day. Again it may look like the ultimate fat burn on paper, but its not a good idea.

I read a lot more than that this week, but these were some pretty awesome highlights. Not sure why, but I could sit there and read nutritional research all day. It just interests me for some reason. Nutrition more so than exercise.

Some pics from the week:

Refeed - Left over Olive Garden pasta with breadstick, butterbread and veggies

Refeed –
Left over Olive Garden pasta with breadstick, butterbread and veggies

6oz of pasta with veggies, 6 ounces of meat and butterbread on the side. Also mixed this with 1/2 cup of healthy request cheddar cheese soup. Tasted like mac and cheese with the excess fat.

6oz of pasta with veggies, 6 ounces of meat and butterbread on the side. Also mixed this with 1/2 cup of healthy request cheddar cheese soup. Tasted like mac and cheese with the excess fat.

Lean meat, sweet potato, veggies, butterbread and crackers on side

Lean meat, sweet potato, veggies, butterbread and crackers on side

Protein pudding with a sweet potato with fat free redi whip on top

Protein pudding with a sweet potato with fat free redi whip on top

Same as above

Whole egg, veggies, leanmeat, butter bread

Lean meat, tons of veggies and butterbread and goat cheese on the side

Lean meat, tons of veggies and butterbread and goat cheese on the side

IMG_1319

Plain ole chicken and broccoli

Plain ole chicken and broccoli

Week 8 of The Lean Down – Journal Entry 154

Log:

IMG_1278

Week 8

12/6- 177.8lbs – CE – 2800 calories – 8777 steps – 4.3 miles – Push

12/7 – 177.2lbs – 1950 calories eaten – 9500 steps – 4.7 miles

12/8 – 178.8lbs – 1865 calorie eaten – 11500 steps – 5.4miles

12/9 – 177.4lbs – 1880 calories eaten – 11700 steps – 5.5 miles

12/10 – 176.6lbs – 1920 calories eaten – 16000 steps – 7.6 miles

12/11 – 177lbs – 1875 calories eaten – 12000 steps – 5.8 miles

12/12 – 176.4lbs – 2100 calories eaten – 11200 steps – 5.3 miles

Average Weight – 177.3lbs – 2000 calories eaten average

This is the eighth week of my lean down phase in which I hope to land around 8% bodyfat or so. I started this right after a Dallas trip in October. I weighed about 183lbs when I got there and after four days of eating like an obese person, I probably weighed in at around 185lbs. If I had to estimate my bodyfat percentage at the start it was probably around 15%. If there is one thing I learned its that most people (including myself) are fatter than they think. Diets are a very humbling experience, if you do it right.  What I mean is I thought I was around 11-13% bodyfat around Dallas, after tracking these past 8 weeks with good precision, I’ve noticed that I was closer to 15% at Dallas and I am now around 11% bodyfat after weeks of dieting. After doing the math I have dropped a good 8-10lbs of fat. That means I had to drop about 8lbs to get down to 11%, so before I was much higher, even though I thought I was leaner than that.

My average weight this week was thrown off my one measurement, so I feel the results are kind of skewed. This morning after a night out for drinks, I had weighed in at 174.8lbs, which is the lightest I’ve been in a long time. That’s one good thing about a few drinks, is that is completely depletes your water weight and can tell you your true weight.  The only problem though, is you always put on extra weight that days after because of aldosterone and sodium fluctuations. Not a big deal though. I feel much better since I’ve been leaning down though. I feel more mobile and flexible and when it comes to pullups and pushups they feel a lot easier. Clothes fit and look better, muscles are more defined and face is leaner. Once I get down to where I want to be I plan on staying there. Not sure if I will reverse diet or just start a carb cycle style diet. Reverse diets are good, but weight can sometimes creep back up on you slowly, without you even noticing. Carb cycles allow you to always be building muscle some days and burning fat others, without creeping up too high in weight. It also builds discipline to always include “diet days” in your diet. These days keeps you lean and sensitive to food. Eating a lot everyday can’t be good for you, just like undereating everyday is not. Both of these can also become mentally draining at some point. The cycle approach keeps things interesting and also allows you stay at your lean base. Strength is also very close to the same as it was when I started; better on a few exercises and worse on others.

For every 2lbs of fat that you drop you lose roughly one percent bodyfat. I estimate it may take me another 8 weeks to hit my goal. Especially now that I’m leaner, my fat loss is most likely going to slow down, because the leaner you get the harder it is to mobilize bodyfat. Once you get below 10%, your lucky to burn a pound of fat a week and you may have to accept 1/2 – 2/3s of a pound, which is mentally hard to do, because you can’t even tell its gone by the naked eye.

I’m going to introduce some carb cycling into my diet. My overall calorie deficit isn’t really going to change, but I’m going to add in 1-2 carb refeeds per week at slightly over maintenance. This is too boost certain hormones that may get diminished during dieting. The only way to really upregulate these hormones is to overeat and store a bit of fat. Storing a bit of at, lets the brain know food is plentiful and there’s no need to hold on too fat anymore. In essence refeeds are planned overfeeding, to increase you fat burning. (don’t mind if I do) Refeeds serve a lot of benefits that I have wrote about before, but the biggest benefit for me has to be the relaxation of just taking a day off.  The extra carbs will also max out my glycogen stores and keep me training hard. I may start with one this week and add another next week. But I like the idea of a mid week spike in carbs. Sometimes I can feel a bit rundown around midweek when dieting and a high day may alleviate this problem. On my two rest days (Monday and Wednesday) I’m going to walk an extra 3 miles and drop my calories down to around 1500 calories instead of my usual 1900 calories. I’m doing this to balance out that high day and to hopefully attack fat harder on certain days, when no weight training is being done. Basically just going to eat protein and vegetables with no additional starch. The high days will be Saturday and maybe Tuesday and the low days (moderate calories and carbs) will be right at 1900 calories. These are days I lift weights, so I need the extra carbs to combat high cortisol levels.

Other than that progress has been good so far. I’m enjoying this process and I think carb cycling will keep things very interesting and hopefully help me accelerate progress. The diet is enjoyable, but I feel like mixing days (high, low, no) will keep my diet and food choices a little different which is good from a mental perspective. Eating the exact same thing over and over for weeks does work, but can get very old after a while. My weight log is most likely not going to be consistent anymore due to the high day spikes in weight, but as long as the weight is going down overall it doesn’t bother me at all.

My overall goal is to be right around 170lbs at 8% bodyfat. Currently I’m around 177lbs at 11%, meaning I’ll have to drop another 5lbs of pure fat to hit my goal. Hopefull everything goes as planned.

Workouts

My weight logs for the week; the second Pull workout is listed twice:

IMG_1296 IMG_1297 IMG_1298

I started a new scheme for strength. Its a pyramid set that counts down from 5/4/3/2/1. You use the same weight the entire time and increase by a small amount each week. I really like this scheme, because 5 sets of 5 reps burns me out and by the time I get to rest of my workout my lifts greatly suffer. That doesnt happen with this since the volume is much lower. I also used another rep scheme for hypertrophy, which is 12/11/10/9/8 reps. It his all the “muscle size” rep ranges over 5 sets. You pick a weight you can do 12 times keep that weight that whole time and do one less rep each set.

Here’s a few of my key lifts:

DB Bench 90lb Db’s for 6,5,4 reps

DB Row 115lb Db’s for 4,4,4 reps

Barbell Bench 195×6

Pullups bodyweight + 30lbs for 5,4,3,2,2

Squats 205×5,4,3,2,1 (better than last week, but still much less than I used too do)

Nutrition

Dropped my protein intake down a bit to 1 gram per pound of LBM at right around 165 grams. Fat dropped down to 40-50 gram range and I did this, because carbs give me more energy during a calorie deficit. Carbs went from 100-120 grams up to right around 150-180 grams.

Here are some pics from the week:

6oz of meat 2 cups of mixed greens 2 potatoes Crackers on the side

6oz of meat
2 cups of mixed greens
2 potatoes
Crackers on the side

Lunch 5-6oz of meat and 2-3 cups of vegetables  1 whole egg Eat this everyday

Lunch
5-6oz of meat and 2-3 cups of vegetables
1 whole egg
Eat this everyday

6oz of meat 1 cup of jasmine rice 1 cup of greens

6oz of meat
1 cup of jasmine rice
1 cup of greens

Oven baked sweet potato with fat free redi whip on top (dear god these tasted good)

Oven baked sweet potato with fat free redi whip on top (dear god these tasted good)

Seafood mix rice and veggies

Seafood mix rice and veggies

IMG_1292

Protein pudding with a sweet potato for desser

Protein pudding with a sweet potato for desser

Seafood mix with veggies and crackers on the side

Seafood mix with veggies and crackers on the side

2-3 glasses of Dark Horse Wine - Red Blend

2-3 glasses of Dark Horse Wine – Red Blend

Winter time at Williamsville

Winter time at Williamsville

P.S. Sorry about the ugly formatting. Sometimes the editor becomes too text heavy and doesnt space out my paragraphs like it should.

Journal Entry 153

Week 7

IMG_1226

11/29 – 176.8lbs – Calories Eaten 2400 – 9000 steps – 4.45 miles – push

11/30 – 176.8 – CE- 2200  – 9700 steps – 4.89 miles – pull

12/1 – 177.8 lbs – CE- 2250 calories – 12500 steps – 6 miles – off

12/2 – 178 lbs – CE- 2000 calories – 11200 steps – 5.28 miles – push

12/3 – 177.4 lbs – CE- 1850 calories – 14000 steps – 6.6 miles – off

12/4 – 176.4 lbs – CE- 2100 calories – 9000 steps – 4.3 miles – pull

12/5 – 177.2 lbs – CE- 2150 calories – 10000 steps – 4.77 miles – legs

Average Weight – 177.2lbs  Average Calories – 2135 calories

Workouts

A good week in training. I hit 90 lb DB’s for 3 sets of 5 reps on Bench and 110 lb DB’s for 4 sets of 6 reps on DB Rows. Legs felt pretty weak strength wise this week and even 185 felt heavy. The endurance felt pretty good though. I decided not to weighted pullups and just do 5 sets of as many as I could with body weight. I seem to feel my muscles much better without added weight. I also did some incline hammer curls for biceps and had sore biceps for almost 2 days after, so I will definitely keep these as one of my main movements. I did Barbell Bench for the first time in a long time and strength was exactly where it was the last time I did it. Right around 195lbs for 5-6 reps or so. Didn’t really miss it that much though and I still like using the DB’s as my main movement. Dumbbells just feel better to me and I feel like I get more out of the exercise with less risk of injury.

No overhead shoulder press work was done and I stuck to lateral raises, rear delt raises and face pulls for my shoulders. I honestly didn’t miss the overhead press at all and I’m not saying I’ll never do it again, but right now I’m going to see how my shoulders respond without it. Also found a new move though which is really effective for your legs and abs: Hip Extensions with an Ab vacuum (I’ll call it HEAV). Basically perform the hip extension like normal, but tightened your Abs as hard as you can during the movement. This will strengthen the TVA without the need for planks and improve posture and pelvic function especially in people who sit all day. I do like planks, but after watching peoples lower backs sink in every time they do them, I just think there is a better way to hit the TVA without some much stress back there. HEAV also helps people with distended guts to pull their abdominal’s back into place. A warrior lunge stretch is also something I do and recommend everyone who sits does to avoid tight hip flexors. Once these muscles are loose your legs and overall movement and flexibility feel amazing.I usually try to loosen these up early in the day and afternoon time. Doesn’t take long either, probably around 1-2 minutes on each side of static stretching.

As for my walking, I averaged close to 5 miles a day, which is my sweet spot. This isn’t all done at once, but accumulates over the day.

Here are my workout logs for the week: (note on the second and third pic, the pull workout is listed twice)

IMG_1253 IMG_1254 IMG_1255

Nutrition

Average calorie intake for the week was right around 2150 calories. Low carb during the day and high carbs at night. Some days I had right around 150 total carbs with 50 grams being eaten during the day and 100 grams after my workout. I actually felt much better though when I had 50 grams during the day and 130 grams after my workout for a total of 180 grams. I felt the added carbs gave me more energy through the day. Some days I fell below 150 grams and I felt somewhat sluggish during the day. One of my rest days I dropped carbs to 100 grams and increased fat intake to about 80 grams and I didnt like the way I felt the next day. I felt sluggish right around noon, most likely due to low glucose stores and didn’t really feel much better till I got my carbs in me. So I plan to stick to right around 180 grams a day everyday of the week and keep fat right around 60 grams. This is the sweet spot for me. If I eat any more fat than this I usually lose my appetite for it, which is a sure sign that my body has gotten plenty. I love playing around with different macro splits to see what works best though. It seems the more carbs I eat at night the better I feel the next day. I consider night time a perfect time to “refuel the tank” and also getting a big dose of carbs at night has a lot of hormonal benefits that I don’t want to miss out on.

I also bumped up protein on some days to close to 200 grams. I increased my lunch and dinner totals to 7-8 oz instead of my usual 5-6oz. I think I have found a sweet spot though in terms of calories. Right around 21-2200 calories a day seems to be the perfect amount to give me a plenty of energy and burn fat during the day. 1800 calories especially if the carbs are low just seems inadequate, however if I lowered fat and increased carbs then I may feel just fine on that intake (something Ill have to play around with). Considering my average weight last week was 177.8 and this week was 177.2lbs this once again reaffirms my belief that my maintenance is right around 2500 calories a day. Since my average intake was 2150 calories, 2150 x 7 = 15050 calories. 2500 x 7 = 17500 calories. 17500 – 15050 = 2450 calories. 2450/3500 = .7 lbs of fat.

As for my carb sources I usually stick to white rice, white potatoes, sweet potatoes or oatmeal (for a late night dessert), Firehook crackers and fruits are always berries in the morning, apples for afternoon snack and sometimes bananas for dessert. Rice I usually mix into a huge stir-fry, Potatoes I’ll make into fries, but may try those in a stirfry as well, and sweet potato I eat on its own as a dessert. (pretty much like some people eat ice cream). I also usually have some Firehook crackers with most of my meals. On Saturday, Ill usually make bread (from pizza or calzones) my main source. I have nothing against bread during the week or anything, but I find my meals are much more satisfying and filling with other sources of carbs.

As for fat sources, peanut butter is always a go to in the morning; cheese (goat and laughing cow) and whole eggs for lunch; and butter, coconut oil or olive oil for dinner. I’ll also so do some lean sausages as well. If I use a fattier source of meat or use eggs and cheese in my dinner meal, then I’ll skip the oil. I spread fat through out the day in all of my meals. As for the amount, you want to stick between 15-40% of your BMR calories in fat grams. My BMR is roughly 1800 calories a day, so anywhere between 30-80 grams is usually enough to maintain hormones. I like sticking in the middle.

A quick work on sodium. My sodium is between 4-6 grams or 4000-6000mg a day. I used to freak out if I got anywhere near 3000 mg and most recommendations are around 1500-2400mg a day. Whenever I would eat out on the weekend, I would wake up with massive amounts of water retention, because my normal intake was so low. Sodium is not bad for you at all, especially if you eat plenty of potassium and stay hydrated to balance it out. Your body will adjust to the amount you usually take in and make this the new normal. Its call aldosterone and it can be manipulated up and down. The beauty of maintaining such a high amount is when you want to cut water, dropping down to 3000mg a day from my usual 5000mg will have immediate benefit. Sodium also has many benefits including increased hydration and reduced cortisol. So dont be afraid of it.

Here’s a couple of recipes that you need to try:

Peanut Butter/Oatmeal Balls (really good for a healthier Christmas cookie)

  • 2 tbs of peanut butter
  • 1/2 cup of oatmeal (rolled works better than quick or instant due to texture)
  • 1/2-1 scoop of protein powder (I like 1/2 because I dont want this to overpower the flavor)
  • 1 pack of truvia
  • 1/4 cup of almond milk
  • Mix it all up and roll into balls OR just eat it all at once 😉
  • Note – you can easily double or triple this recipe if you wish

The White Knight:

  • 1 -1.5 cups of white rice
  • 6-8oz of lean chicken or turkey
  • 1/2 onion (optional)
  • 1 tbs of coconut oil
  • Put 2 tsps of coconut oil in the pan and cook the rice and onions. In another pan cook 1 tsp of coconut oil with the meat and then blend together.

Pics from the week:

6oz of lean meat Veggie mix Apple Cranberry crisp

6oz of lean meat
Veggie mix
Apple Cranberry crisp

Longhorns Napa Grilled Chicken Large Sweet Potato Side Salad

Longhorns
Napa Grilled Chicken
Large Sweet Potato
Side Salad

Leftover Longhorns with added lean meat and broccoli

Leftover Longhorns with added lean meat and broccoli

Steamed shrimp and broccoli from chinese with a crab rangoon

Steamed shrimp and broccoli from chinese with a crab rangoon

4oz of red meat with 1 slice of gouda cheese on top. 5 oz of broccoli and a whole egg

4oz of red meat with 1 slice of gouda cheese on top. 5 oz of broccoli and a whole egg

8oz of seafood mix with french fries and crackers

8oz of seafood mix with french fries and crackers

seafood stirfy with rice and a whole egg

seafood stirfy with rice and a whole egg

7oz of meat with broccoli and reduced guilt mac and cheese

7oz of meat with broccoli and reduced guilt mac and cheese

Frisco's 11th birthday

Frisco’s 11th birthday