1/24 – 175lbs – 2800 calories – 9500 steps – 4.7 miles
1/25 – 176lbs – 2400 calories – 6200 steps – 3 miles
1/26 – 176.8lbs – 1650 calories – 12800 steps – 6 miles
1/27 – 176lbs – 1750 calories – 9200 steps – 4.4 miles
1/28 – 175lbs – 1900 calories – 7800 steps – 3.75 miles
1/29 – 174.2lbs – 1700 calories – 12100 steps – 5.7 miles
1/30 – 174.6lbs – 2550 caloires – 10516 steps – 5 miles
Average Calorie Intake – 2100 calories – Average Weight – 175.3lbs
Average calories and weight a bit higher than last week. This Friday night was kind of unplanned and higher than I anticipated, but a real fun night with a decent amount of drinks and food with friends. I actually woke up looking leaner than I have all week, but this is most likely due to the alcohol’s dehydrating effect. I’m thinking about taking 1-2 weeks off from dieting though. Its good to throw in these maintenance periods every so often to reset the metabolism. I’m happy with my leanness and I may try to get leaner in the future, but right now eating more sounds more enticing then getting leaner. Based on what I know from dieting, this means a short break is in order. The meal plan will stay more or less the same, but I’m just going to eat based on hunger and nothing is off limits.
Busy week at work. We went from 4 patients to 16 patients haha. Quite the jump in one week. As a result, this has decreased my time to train and I have been much busier. I may adjust my training slightly to compensate. What I was thinking is just doing 1 muscle group a day, so I can do a quick cardio warmup, hit that one muscle group with the reverse pyramid rep scheme and be done in hopefully 30-40 minutes. Its actually pretty similar to what I was doing, but instead of shoulders/triceps and legs/biceps, I’ll just do a shoulders/traps day, legs day and arms day. My overall steps may go down a bit as well.
Strength went up this week though. I hit 215 on squats for 6 reps, 60lb db’s on Shoulder Press, 255×6 on trap bar deads, and 190×6 on barbell bench press. I then dropped the weight by 10% on each subsequent set for a total of 3-4 sets. Really been liking this reverse pyramid scheme though. My off days just had some light incline walking.
Been reading and researching more on the perfect health diet in respect to the macros he recommends. I kind of moved away from his thinking, but the more I read his research I do think he is correct. He basically sets a max limit on protein and carbs and says that fat from healthy sources such as monounsaturated and saturated fat with a low polyunsaturated intake is the healthiest way to go. Protein and carbs in excess can stress the body and lead to toxicity. But on the other hand they are both critical for a healthy diet and not getting enough can trigger some very nasty deficiency symptoms. I have noticed this myself first hand. In the past I have done very high carb and protein diets, because I thought the extra insulin would have generated more muscle gain and less fat gain than the same approach with dietary fat. I was wrong and eating that way felt unnatural to me. I also definitely gained some fat eating that many carbs each day. Past a certain point protein just gets excessive as well and bloating and digestive distress is usually the outcome. For me anything over 200 grams of protein just seems like overkill. With carbs its probably around 250+ is definitely too much, especially everyday. Unless I’m very depleted of carbs I can go higher than that and look good, but once my glycogen is full anything beyond 200 grams is definitely too much. Paul Jaminet has research showing why that could be overkill for some people, even one as active as myself. He recommends keeping carbs around 100-200 grams or 30% of total calories. I really dislike percentages of the diet, because if you eat a very high calorie or very low calories diet than 30% is drastically different. For most people though he recommends between 100-150 grams. If your more active its probably closer to 200 grams or just a 100-200 gram range. This is the amount you use and can eat before it just becomes excessive. The rest of the diet should be filled with healthy fat. Fat has a plethora of benefits, the best being an increase in hormones, which are critical for optimal body composition. It also tastes good and doesn’t bloat you out like carbs do.
Based on my average bodyweight of 175lbs this is what my Perfect Health diet macros would be:
- Estimated Maintenance – BMR = 1800 calories + 200 (thermic effect of food) + 350 calories (Daily walking and movement on average) + 200 (weight workout and extra calories burned from soreness) = 2550 calories a day (may be slightly more or less than this)
- Recommended Macros:
- Protein – 150-200 grams – (he recommends lower than this, but as long as I dont eclipse 200 grams I’m fine)
- Carbs – 100-200 grams – I’ll use 195 since its 30% of maintenance
- Fat – 120 grams of fat
Pretty balanced diet overall. Testosterone would be sky high with a fat intake that large and fat gain should be minimal if calories are controlled and the balance of the diet is maintained.
On the opposite hand he recommends at least 500 calories worth of fat, 500 calories worth of carbs, and 300 calories worth of protein for a sedentary person to lose fat without comprising health. This is 125g carbs / 75g protein / 56g fat and 1300 calories. It wouldn’t be a fun diet, but it would rip you up nicely if you could stick to it. He also says that as long as enough nutrients are eaten hunger shouldn’t be an issue. Maybe if your sedentary, but I would be very hungry on a diet like this. Protein seems too low for me as well, but this is for sedentary people. My fat loss diet is similar to this as long as protein was basically doubled.
Pics from the week: