Getting Stronger – Journal Entry 163

Log:

Week 17

2/7 – 176lbs – 2800 calories – 8200 steps – 4 miles

2/8 – 176.8lbs – 2000 calories – 5500 steps – 2.8 miles

2/9 – 177.8lbs – 1850 calories – 10000 steps – 4.78 miles

2/10 – 176.8lbs – 2000 calories – 10800 steps – 5.13 miles

2/11- 175.4lbs – 2000 calories – 9200 steps – 4.3 miles

2/12 – 175.2lbs – 2100 calories – 11100 steps – 5.2 miles

2/13- 175.2lbs – 2800 calories – 10800 steps – 5.1 miles

Average Weight – 176.1 lbs / Average Calories – 2200 calories

Been feeling really good this week. I’ve been eating around 4 whole eggs a day and I feel like I’m recovering faster than ever. Weight is more or less stagnant around 175lbs, but I’m getting leaner than ever before at a higher bodyweight. Body recomposition at its finest. Been hitting the weights hard for 6 days a week, so I feel like I’m favorably shifting the vast majority of my calories into muscle. I really like staying around this weight. 6ft tall and 175-180lbs at or around 10-12% bodyfat is very good for me. This way I can focus on lean gains and getting stronger and stronger at roughly the same bodyweight.

Training

Really good week in training. I’ve been able to push past almost every plateau this week. Hit 235 for 5 reps on squats and I remember not to long ago 205 felt really heavy. Hit 195lbs on bench for 6 reps, so I’m bumping it up to 200lbs. Dumbbell Lunges have been really good at 60’s in each hand at 8 reps each leg. This is way more than I’ve done in a long time. Been hitting Abs really hard twice a week as well. I do one move for the rectus abdominus (cable crunch) one for the obliques (Russian twists) and one for the lower abs (hanging knee raise). Also got 110lbs on Dumbbell Rows for 7 reps for back. I really like doing the 3 sets of 6,8,10 reps as well. Sometimes I dont hit it exactly, but I’ve been pushing almost each set to failure, which means even if I hit my goal of “8 reps” on a set, if I feel good I just keeping going for an extra rep or two. I feel this has greatly helped my strength out.

I’ve been doing the same legs and push workout twice a week. Since I’ve been able to increase my lifts each day I plan to keep it this way. Pull is not as important to me, because there is no key lift that I’m really eager to keep pushing. Dont get me wrong, I’m increasing the weights on each exercise, but I like the variation on pull days, especially since back is such a big muscle group. One thing that’s important to is sticking to 3 sets. This really narrows in your focus and keeps the quality over quantity. Sometimes by doing 4 sets especially with the last set being a higher rep set, than you get tired for the rest of your workout.

I’ve been training with someone at Williamsville all this week as well. He’s been training since high school and is around mid 40’s currently. He’s probably twice as strong as I am. Its pretty humbling seeing a guy easily push weights that you struggle with. This just makes me work way harder than usual. This guy is a rock though. If he cut down some weight, he could easily enter a bodybuilding show and do very well. He also has some of the biggest forearms I have ever seen. Definelty going to miss when he leaves though, since I’ve had some of my best workouts since he’s been there. I plan to start training with other people at Williamsville, even if they aren’t nearly as strong as this guy is. I have to stay after work to do it, but its just really nice training with someone else for a change.

IMG_1831 IMG_1833 IMG_1834 IMG_1835 IMG_1836 IMG_1837

Nutrition

Been hitting about 2000 calories during the week and hitting maintenance around 25-2800 calories on the weekend. Average calorie intake is around 2200 calories.

Weekday macros are roughly 170-190g protein / 70-80g of fat / 100-120g carbs. A lot of vegetables, meats, cheese, eggs, fruit and a little starch. I’ve been eating a big banana after training almost every day. I prefer fruit to starch, just because I feel like its way healthier from a micro-nutrient standpoint than bread is. That being said I’ve also been having a few slices of Panera bread with my dinner. Trying to keep carbs around 30 grams or so per meal, to help increase protein synthesis a bit more than protein alone can provide. Also protein is a bit higher this week, but I just really like eating high protein.

As I said earlier, been consuming 4 whole eggs a day, mainly for the cholesterol. Training 6 days a week there is a lot of repair going on, so its important to keep my nutrients high. I’m going to start viewing eggs almost as a supplement I need to take daily. I feel like a lot of the recent muscle recovery and strength gains I’ve had have been do solely to the increased cholesterol and nutrients that eggs provide. Even if I dont have a meal with eggs in it, I probably eat them on the side hard boiled and aim to eat at least 3 a day.

Still been eating a deficit during the weekdays to keep burning fat. I’ve slowly bumped up calories a little bit, mainly by increasing more fat in my diet. I used to hit around 50 grams and now I hit around 70-80grams every day. Joints, strength levels and overall leaness has never been better. Carbs are still pretty low around 100-120 grams or so. As per Layne Norton’s research 30 grams at a meal is all that is needed to increase protein synthesis past what protein alone can provide. So I aim to get around that eat each meal. The only meal I don’t include carbs in is lunch and that’s just because its just easier not to pack carbs at lunch. I just eat a banana after training to make up for the lack of carbs there. I really dont care about the source of starch either. Carbs are essentially just sugar and eaten with a balanced meal it really doesnt matter the type of carb, but more the overall amount. I like bread/toast WAAAYYY more than rice, so I never eat rice any more. I just dont like that much and it feels kind of dumb to eat something that doesnt taste good and really doesnt provide the body with any nutrients either. Rice is literally pure glucose with almost nothing else in it and no flavor. I’ll pass. Been downing some blue cheese here recently, but I plan to switch to feta this week to change it up. I also really like goat cheese as well.

Here are some pics from the week:

Bertuccis Calzone with some added chicken and spinach
Bertuccis Calzone with some added chicken and spinach
2 whole eggs, lean meat, veggies and cheese
2 whole eggs, lean meat, veggies and cheese
Spaghetti Squash with homemade vegetable marinara sauce and chicken with Italian cheese
Spaghetti Squash with homemade vegetable marinara sauce and chicken with Italian cheese
3 Whole eggs, 4-5 oz of meat, veggies and Asiago cheese toast from Panera
3 Whole eggs, 4-5 oz of meat, veggies and Asiago cheese toast from Panera
Same as above
Same as above
Same as above
Same as above
Same as above
Same as above
3 whole eggs, 5oz of chicken and firehook crackers
3 whole eggs, 5oz of chicken and firehook crackers
Protein Pudding with 2 whole eggs
Protein Pudding with 2 whole eggs
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