Journal Entry 183

Log:

IMG_2194 IMG_2150

Week 27

4/18 – 174.8lbs – 2650 calories – 9300 steps – 4.5 miles

4/19 – 176.8lbs – 2250 calories – 6200 steps – 3.2 miles

4/20 – 175.8lbs – 2200 calories – 11500 steps – 5.5 miles

4/21 – 176.6lbs – 2100 calories – 18500 steps – 8.7 miles

4/22 – 175.4lbs – 2100 calories – 12600 steps – 6 miles

4/23 – 175.8lbs – 2050 calories – 11200 steps – 5.33 miles

4/24 – 175.2 lbs – 2100 calories – 14000 steps – 6.7miles

Average Weight – 175.7 lbs – Average Calorie Intake – 2200 calories

Workouts:

  • Saturday – Chest/Tris
  • Sunday – Back/Bis
  • Monday – Legs
  • Tuesday – Cardio
  • Wednesday – Chest/Back
  • Thursday – Shoulders/Arms
  • Friday – Cardio / Abs

Did more of split based workouts this week. I havent done chest/back and shoulders/arms in a while, but actually really enjoyed it. I was able to superset every move and got the workout done in relatively quick period of time. I was worried after doing chest/back that my shoulders and arms would be sore, but they weren’t really at all. I stuck to about 3 exercises of 3 sets each for each body part with roughly 6-8 reps on the first move and 8-12 on the rest. My goal was to hit roughly 10 reps though since that’s is the perfect middle ground. Next week I plan to have 2 chest/back days and 2 shoulders/arms days spaced about 3 days apart. I will also have one legs day and 2 cardio only days.

I actually really liked supersetting moves though, because I got a pump that I havent gotten in a long time. It kind of made me miss the “bodybuilding” style workouts vs the strength oriented power workouts. I was also able to move through each move much faster without so much waiting around. Also I feel its important to control the weight and not let the weight control you. Powerlifting is good for strength, but I have seen very small and strong powerlifters that displayed pretty small amounts of muscle size. For example, they were around 180lbs and could deadlift over 600lbs. On paper you would assume this person would be extremely muscle with a big back and traps. In reality, they looked like an average lifter at best and with clothes on you probably couldnt even tell they lifted.  If you want to look like a bodybuilder, then you should probably train like one.

What’s funny is until recently (last few years or so) most bodybuilders didn’t really stray out of the 8-12 rep range for 3 sets. The lines became crossed between strength and athletic training and bodybuilding. Also bodybuilders use a lot more variation with training, which can trigger overall more muscle because it hits angles that get ignored by compound only movements. There was an interview from Jay Cutler who basically said exactly this. He said I never really changed my training, because it never stopped working. He also never really trained for strength, which many people make seem like its a requirement now. Dont get me wrong increasing strength is very important, because progressive overload is a requirement, but you may not need to do this with brutally heavy weights that drain your CNS and energy levels. For example, your form and control of the weight is much better with a weight you can get at least 6-8 times or more. If you try to do 4-5 reps the form usually gets sloppy and its takes a long time to recover from, while also pounding joints and increasing your chance for injury. Not too mention it hardly builds muscle size.

I didnt realize how long its been since I did an old school bodybuilding style workout. I’ve been so focused on strength and heavy weights that training for the pump and variation took a backseat. Again progressive overload is still the goal, but just in a higher rep range.

Nutrition 

Averaged about 2200 calories this week overall. Nothing special in terms of meals.

Been listening to my weekly podcasts and had a good laugh over one comment I heard. The speaker basically said his high fat and very low carb diet led to superior digestion and energy levels. He also states that he eats very low vegetables, because veggies aren’t that healthy and are unnecessary (in his words). Right after he said this, he said he went to dinner at a friends house and had a salmon salad that of course had tons of raw vegetables in it. He said that salad wrecked his digestion for days. Think about that for a minute. If you have really good digestion, then you should be able to eat veggies and digest them just fine. If you cant digest them, then your digestion sucks. I would have love to know what would have happened if he introduced starches and fruit back into his diet. It probably would have sent him into a diabetic coma. Real healthy pal. In my view, a healthly digestive track is one that can tolerate just about everything with no trouble at all. Bowels should be large and regular. If your constipated or barely going then its usually a sign that your metabolism is slowing down or your not eating enough. Also restrictive diets only help your digestion if you never eat certain foods again. If you plan to ever have a piece of fruit or go for pizza with your friends and family again, then be prepared for a lot of bloating and discomfort. You can heal your digestion, by regularly consuming these foods again, but it will take a few months to adjust.

Also for people on high fat very low carb diets, I just dont see it being a good idea long term. Not unless you do them correctly, by cycling in carb refeeds. Again leptin is very important and its released in response to HIGH INSULIN. This is bad if your fat, but if your lean then you cant ignore this hormone or a lot things are going to shut down for you. So you can have a high carb dinner or have high carb days or whatever, but at some point your going to need that upregulation. Also carbs have been shown to increase digestive health as well due to certain bactertia it provides. I’d say every 3rd day would be good for cycling if your lean.

I’ve been enjoying the high carb dinners. It allows for more variation in the diet. I’ve been keeping fat around 70 grams or so, protein around bodyweight and the rest have been carbs. Sometimes I do find the carbs can increase my appetite, more so than if I didnt have any, but that’s why I keep them to one meal a day and not all throughout the day. Trust me I tried this in the past and it got me brutally hungry.

Also Quest Bar released a new flavor: Mint Chocolate Chunk. Looks amazing, but probably going to have to order it online, because it will be a few weeks before its in stores.

Pics from the week:

Leftover Bertuccis with mixed veggies and chicken
Leftover Bertuccis with mixed veggies and chicken
Shrimp and Broccli with cheese and a crag rangoon
Shrimp and Broccli with cheese and a crag rangoon
Lean meat, veggies and white rice
Lean meat, veggies and white rice
Gluten free pasta with pomodoro sauce and chicken and broccoli also added some low fat pepperoni
Gluten free pasta with pomodoro sauce and chicken and broccoli also added some low fat pepperoni
Lean meat, veggies and potatoes
Lean meat, veggies and potatoes
Lean meat, imitation crab meat, veggies and low fat vegetable fried rice
Lean meat, imitation crab meat, veggies and low fat vegetable fried rice
Lean meat, veggies and 3 whole eggs that turned into a thick pancake texture with pepperoni on top
Lean meat, veggies and 3 whole eggs that turned into a thick pancake texture with pepperoni on top
Advertisements

Journal Entry 182 – Making Adjustments

Log:

Week 26

4/11 – Missed – 2900 calories – 16500 steps – 8 miles

4/12 – 176.4lbs – 2550 calories – 5300 steps – 3 miles

4/13 – Missed – 2000 calories – 15000 steps – 7 miles

4/14 – 176.6lbs – 1800 calories – 11200 steps – 5.3 miles

4/15 – 175.6lbs – 2000 calories – 12000 steps – 5.3 miles

4/16 – 175.2lbs – 2300 calories – 12800 steps – 6 miles

4/17 – 176.6lbs – 2550 calories – 17500 steps – 8.4miles

Average Weight 176lbs – Average Calorie Intake 2300 calories

Workouts

Changed up my workouts a bit this week. I had some extra time to workout, so I split my workouts up into Chest/Tri, Back/Bis, Shoulders/Traps/Abs, Legs, rest/repeat. Ideally this would be followed by a rest day, but if I feel good then I’m just going to keep it going. This allows you to hit each body part roughly every 4-5 days, which is probably the best in terms of overall rest and recovery. 2-3 days usually isnt enough and 7 days is just too long. I’m keeping the same rep scheme for the main move on each day (3 sets of 5,6,8 reps with 3 warmup sets) then on everything else I pretty much do 3 sets of 8-10. Simple and effective. I used to like doing 4 sets, but noticed if I do 4 sets of too many exercises I start to get tired to quick and I usually end up doing less variation of exercises. One thing I really like about this split though is the shoulders/traps day. Mainly because I dont have to hit shoulders on Chest and Back day anymore and this saves me a lot of time and allows me to do more exercises that I dont normally do. I usually knock these workouts at in under 40 minutes or so. The beauty of this though is that I can “squeeze” these workouts into my day instead of going over and hour like the others one took. Also Abs are done randomly during the week. I usually add them to shoulder day though because shoulder day is usually much easier and quicker than the others.

These workouts have one strength move and the rest are hypertrophy based. I enjoy training in the hypertrophy range more, because of the better pump and less rest times. That being said I really do like aiming for a PR on the first exercise, but any more heavy moves after that just starts to drain me a little. This split also allows me to workout much more frequently, while still giving the muscles about the same rest time. Except maybe for shoulders, but they tend to tolerate higher volume anyway.

Only PR’s set this week were Chinups with 55 lbs added for 5 reps. The rest were basically the same.

Nutrition/Research

Did a good amount of research this week and decided to change up my approach a little. Due to my high volume of exercise, my maintenance is probably closer to 27-2800 calories on most days and a bit less on the weekend. Maintenance is a moving target though and some days I go well beyond 2800 and hit 3000 or more calories. In order to properly fuel this while burning fat, I decided to adjust my nutrition on a daily basis and aim for around 500 less calories each day and no more than 750 calories. This level of a deficit, I got from Anthony Colpo who wrote the Fat Loss Bible, which basically dispels every myth ever created. He’s very interesting to read and has a good sense of humor in his writing. He’s also done every diet and sure as hell does his research. So I based my diet around his numbers and recommendations. He states that once you get leaner (either under 15% bodyfat OR under 80kg – 176lbs) then you have to be careful with your deficit. He recommends cutting 300-500 a day at this level, which well net you .5-1lb a week of fat loss. He also says that going beyond this amount (no more than 750 calories a day) you tend to lose more muscle and retain more fat. You also get a host of other nasty symptoms that I’ve talked about before such as lack of motivation, decreased metabolic rate, lower hormonal status and so on. Since I burn a different amount everyday, I will adjust my nutrition accordingly. For example if I burn 2000 calories (not likely, but an example) then I will eat 1500 calories. If I burn 3300 calories, then I will shoot for 2800 calories. It just depends on my needs. I also plan to stay in a deficit each day for more overall consistency. So no more really low intakes on some weekdays, coupled with a calorie excess on the weekends. Basically I just want to burn a lot of calories everyday and eat way more while losing fat. My metabolism should benefit greatly.

Also going to be increase my carbs a decent amount. I’m eating pretty similar to the Biorhythm diet, which I wrote and article about earlier. This way of eating has some really interesting effects and should allow me to eat more carbs without worrying about all the negatives. So all day until dinner you basically eat protein/fat/fiber/some fruit and then dinner you eat the vast majority of your carbs. You actually want way more carbs then protein (example – 120 grams of carbs to 30 grams of protein) to induce serotonin and most importantly leptin. Too much protein in balance with carbs can block serotonin and at night you dont want this. Its fine for earlier parts of the day, but not at night. Also I learned that high insulin = high leptin and not necessarily glucose levels like I previously thought. This means that 400 grams of carbs of rolled slow releasing oatmeal or low gi carbs is not good for leptin, because it doesnt release insulin high enough. Your much better off not eating carbs around the clock and eating a big feast of pasta, potatoes (white), white rice or any other high GI carb at night. My theory is that its the amount of carbs at once that counts. Meaning if you wanted to use oatmeal of sweet potates at night then just eat a really large serving all at once, but not spread out during the day. Again the higher the insulin release, the higher the leptin levels and you want high leptin in order to burn fat. If your leptin is chronically low (as it is in lean individuals) then your fat burning through the day will be greatly reduced, even eating fat burning foods all day.

Also learned a few other interesting facts this week. Johnathan Bailor talks about some interesting points about body weight set point and low calorie diets. Basically he said that trying to starve yourself or chronically undereat to lose fat is basically like stretching a rubber band. You can force weight off by undereating (pulling the rubberband), but due to the physiological changes and the body’s metabolism shutting down due to lack of adequate energy its only a matter of time before the rubberband goes shooting in the other direction. In other words, if you want to reduce fat then you need to change you body weight set point. This is not done by starving yourself. He states that eating less forces the body to burn less calories NOT fat stores. I couldnt agree more and I think this point is ignored frequently. So to change your set point you still need a calorie deficit in order to burn fat, but you have to do this by not forcing the fat off and eating a healthier diet that helps you achieve a better hormonal state. Hormones are a big player in body composition and manipulating calories to achieve a certain hormonal status may be the best way to change your body.

Another really interesting article was written by Nate Winkler. He wrote some really interesting articles in the past, but hasn’t written in over 2 years for some reason. Anyway he was talking about the Central Nervous System and recovery and said it needs 3 major things to function optimally, which are choline, tyrosine and serotonin. Whole eggs are by far the best sources of both choline and tyrosine and carbs are what release serotonin the best. He didnt state amounts, but his diet is very similar to the Biorythm diet that I like to stick to. By eating certain foods at certain times, you really can reap the hormonal benefits and get much better results than just winging it like a lot of people do.

I’ve been eating 3-4 whole eggs a day here recently and increasing my carbs at night. I should also mention that my dietary fat is kept somewhat low in the last meal. Not too low though probably 20 grams or so, but you dont want too much fat with too many carbs, because too much fat can impair glucose tolerance and prevent your muscles from soaking up the glucose.

So my Macros for the next few weeks will likely be close to the following: 2200 calories 165 grams of protein; 73 grams of fat and 220 grams of carbs. Protein and fat eaten during the day and protein and the vast majority of my carbs , probably 150 grams or so all eaten at dinner. If I’m very active, I’ll throw in some red wine occasionally in moderation.

Pics from the week:

Junk Food Sunday Bertuccis Pizza, Half Chickfila Sandwhich Veggies
Junk Food Sunday
Bertuccis Pizza, Half Chickfila Sandwhich
Veggies
Lean Meat  Potato Veggies
Lean Meat
Potato
Veggies
Lean Meat, Potatoes, veggies, whole egg
Lean Meat, Potatoes, veggies, whole egg
Same as above
Same as above
Trader Joes Breaded Chicken Strips Potatoes Veggies
Trader Joes Breaded Chicken Strips
Potatoes
Veggies
Breaded Chicken Strips, fat free pringles and broccoli
Breaded Chicken Strips, fat free pringles and broccoli
Vino
Vino
Protein Pudding with Blueberries and PB and a whole egg with broccoli
Protein Pudding with Blueberries and PB and a whole egg with broccoli

Journal Entry 181

Log:

IMG_2105

Week 25

4/4 – 173.8lbs – Calories Eaten 2700 – Steps – 10000 – 4.8 miles – Push Workout

4/5 – Missed – Calories Eaten – 2200 – Steps – 7400 – 3.5 miles –

4/6 – 177lbs Calories Eaten – 1550 calories Steps – 22500 – 10.6 miles

4/7 – 177lbs- CE – 1470 calories – Steps – 13392 – 6.3 miles – Pull Workout

4/8 – 175.8lbs – CE – 1523 calories Steps – 17387 – 8.2 miles –

4/9 – 174.5lbs – CE- 1519 calories – 12113 steps – 5.7 miles –

4/10 – 174.4lbs – CE – 1850 calories – 11472 steps – 5.4miles – Push Workout

Average Weight – 175.4lbs – Average Calorie Intake – 1830 Calories

Workouts:

Another very busy week at Williamsville. Since the weather is nice I can take residents for walks instead of staying in the gym all the time. This allows me to get my step count very high during the day, because I’m getting it done during working hours. Some residents dont like to lift and I also do a nutrition session before working out with a certain resident. This allows the steps to add up, because the driveway we walk down is 1/2 a mile down and 1/2 mile back. The steps this week were definitely much higher than normal, but not necessarily a bad thing. I racked up 10 miles one day and over 22000 steps. I actually stayed after to get an extra walking just to get over 10 miles. Milestone achievement, but probably not going to make that a habit. Once I hit 5 miles I’m satisfied.

Lifting wise was a little different this week. I missed Thursday because I was so busy all day I didnt eat anything until like 5pm. Not ideal for lifting weights, so I just moved it to Friday instead. I also played around with the reps a bit, going way higher on the 3rd set, but I’m going to go back to the way it was. I much prefer the simplicity of what I was doing. I did notice some strength loss by a few reps though. Nothing dramatic, but it may mean my deficit is too much during the work week.

Bench – 210 x 3 reps (down from 210×4.5 reps)

BB Standing Press 120×2 reps (down from 120×4 reps)

Squats and Lunges – Missed due to gym being close on Easter

Chinups 50×5 (1 rep higher than last time – 50×4 reps)

Also knocked at least 100 pushups a day.

Nutrition

Noticed I felt and looked a bit thin by the end of the week and not in a good way. Woke up early on Saturday for 3.2 mile walk of remembrance against drunk driving and didnt really eat anything besides a protein bar and coffee until 1:00pm. At this point my energy was WEAK. The walk was so early I didnt feel like eating anything big, but didnt know it was going to be that long before I could eat. My workout that day was not terrible, but I never got into it. It felt more like a chore than an enjoyment and it was my only 3rd workout of the week. So I should have been in a way better mindset and my strength should have been much better than it was. So obviously my calories are too low. We went to Longhorns for lunch on Saturday and I got Spinach Feta Chicken with a huge sweet potato. Unfortunately I didnt feel energized until about 6:00 oclock at night. Had another big meal at dinner and ended up at about 2900 calories with 300 carbs / 70 fat / 250 protein. Protein was way too high, but I just ate and that’s what it ended up at. I woke up this morning and looked I gained about 10lbs of muscle over night. My muscles look much fuller and feel stronger than any day this week. My stomach also looked flatter and my skin was tighter. I probably burned over 3000 calories yesterday easy, but still my body liked the extra calories.

I noticed my fat intake was really low too. Probably around 40 grams or so during the week. This fat intake is acceptable if you eat about 400g of carbs a day, but way too low if your at 120grams.

So basically I didnt have any trouble consuming low calories during the week from an appetite standpoint, but going that low just made me look skinny and feel out of it. Too low of an intake for me. This means that calories were pulled out of my muscles and not my fat stores. Not the look I’m going for.

I’m hoping the extra calories I ate today will allow me a really good Leg workout today. I plan on making some adjustments this week to compensate for the lack of energy I felt at the end of the week.

Some pics from the week:

Sunday Junkfood Mix
Sunday Junkfood Mix
Kabobs with lean meats veggies and white rice
Kabobs with lean meats veggies and white rice
Lean meats, potatoes, veggies
Lean meats, potatoes, veggies

IMG_2091

Lean Meats, Veggies, Beans
Lean Meats, Veggies, Beans
Lean meats, onions and broccoli, Imitation crab meat
Lean meats, onions and broccoli, Imitation crab meat
Bean Stirfry with fat free pringles
Bean Stirfry with fat free pringles
Bertuccis Individual Pizza
Bertuccis Individual Pizza

Journal Entry 180 – Making Things Easier

Log: 

Week 24

3/28 – 175.6lbs – 3200 calories – 12200 steps – 6 miles

3/29 – 177.6lbs – 2100 calories – 6000 steps – 3 miles

3/30 – 179.8lbs – 1450 calories – 13000 steps – 6 miles

3/31 – 178.2lbs – 1450 calories – 12700 steps – 6 miles

4/1 – 177lbs – 1550 calories – 15700 steps – 7.4 miles

4/2 – 175.8lbs – 1500 calories – 16200 steps – 7.66 miles

4/3 – 174.6lbs – 1950 calories – 15500 steps – 7.3 miles

Average Weight – 176.9lbs – Average Calories – 1885 calories

Journal:

After last weekend and a couple days of way too much excess, I weighed in at 179.8lbs. I looked pretty bloated and definitely not my best. A lot of it was probably water, but not all of it. So I decided on a couple of low calories days to debloat. After these days I decided to change my approach to make it way easier to get to my goals. I’m always trying to improve my body for the better, but recently have just slipped into a maintenance mode. Basically “No man’s land” where I’m not really getting any leaner, but slowly getting stronger. The problem with this is I’m not satisfied with where I am now. So after a few low calorie days, which were effortlessly easy and actually enjoyable because they work so quickly to take off fat, I decided to implement a new diet structure that would work very well with my body, schedule and goals.

I hate to say it, but low calorie diets work very well for me. I was never able to cut much fat with the slow long game of only cutting 500 calories a day. I think this is for two reasons. One is because the weekends are always higher in calories and screw up the weekdays (I find this happens to most people that arent hardcore about eating the same amount every day no matter what) and two is because only cutting 500 calories leaves even experienced dieters up to user error. In other words, miscounting or eating more than you think and this can easily wipe out the intended calorie deficit. I also think matching your workout and activity with your diet is a very good idea. Also I’m going to throw a third reason why in, at least for me, is a lack of patience. If I want to lean down, I want results quickly, not 3 months from now. So in order to do this, the game plan must change.

At work recently we have been very busy and this makes eating my normal meal schedule somewhat erratic. In other words, I can miss breakfast or miss lunch at their normal times, but the good thing about this is it makes it easier to cut calories, because your busy all day and most importantly way more active. My miles have up been up around 7-8 a day here recently. So I’m going to use this to my advantage to cut a lot of fat during the week. Took it on a trial run this week and was able to drop 1.2 lbs a day of scale weight, like clockwork. Not all fat obviously, but I really like the increased muscle definition I’m seeing. On the other hand, on the weekends my step count is going to be nowhere close to that much. Maybe around 3-4 miles or so. I also go heavy on the weights Saturday and Sunday, and unless you do very low volume, combining lots of weight lifting with a big calorie deficit is not a big idea. And as you know from my previous history and articles, staying on low calories all the time is not a good idea either or enjoyable whatsoever. So I’m using this natural cycle to my advantage. Calories are easy to eat and more time is given to eat on the weekends, so why not use this as my time to eat a small surplus to put on muscle, while using the work week to strip fat.

The more I think about it, the more I get excited about this setup, because I feel like its a perfect system for me.

Here is the layout:

  • Monday – Walking only – Calories at half of maintenance – Calories Burned Estimation 26-2700
  • Tuesday – Walking and Lift Day (low volume strength based) – Calories at half of maintenance – Calories Burned Estimation around 26-2700
  • Wednesday – Walking only – Calories at half of maintenance – Calories Burned Estimation 26-2700
  • Thursday – Walking and Lift Day (low volume strength based) – Calories at half of maintenance – Calories Burned Estimation 26-2700
  • Friday – Walking only (Calories at maintenance or a small deficit – Sort of a wild card day) – Calories Burned estimation 26-2700
  • Saturday – Mainly Lifting (low volume strength based) with a little walking – Calories at least at maintenance with small surplus – Calories burned estimation – 23-2500
  • Sunday – Mainly Lifting (low volume strength based) with a little walking – Calories around maintenance – Calories burned estimation 23-2500

So the work week is full of long walking days and high calorie output to burn extra fat, which is combined with a big calorie deficit. . The weekend sees an increase in calories increased to maintenance or slightly above to build muscle and restore the metabolism. As you can see since I burn less calories on the weekends, this make eating a surplus much easier.

This is more of a fat loss routine and I may increase the calories in the future slightly on all days once I get down to where I want to be. Like bump it up by 300 or so during the work weeks, since less fat needs to be burned. I plan to always leave some deficit days during the work week though.

My goal is still to hit around 170lbs or so. I still think I would look way better at this weight, but weight is only a number. If I look really good at a different weight than so be it.

I estimate that going 1000 under maintenance during the week and small deficit on Friday will leave me at a 4500 calorie deficit for the week. The weekend is meant to restore metabolism and up-regulate food intake as well as other various hormones. So the average of calorie will likely be around 10x bodyweight or so.

Workouts

Good week of workouts, here are the strength improvements:

BB Squats 240×5 / BB Lunges 150×3 (these felt very heavy this week)

BB Bench 210×4 / BB Standing Press 120×3

Chinups 50×5 / Hangcleans 120×4 reps

Good workout, but thinking about a few changes. Not sure I’m a big hang-clean fan. I feel the exercise working well, but the heavier I go, I feel like I’m going to get injured. Not sure I feel like the exercise is worth a big injury either. May switch out the hang-cleans for rows (3 sets of 5,6,8 reps) and just replace the rows I was doing (3 sets of 10 reps) with shrugs. Safer, same outcome and I like rows better. 😉

Besides that I still like the way my workout is setup. Its also working well, so I dont think modifying is a good idea. Also have been knocking out at least 100 pushups a day.

Nutrition

So some important changes to my diet are going to follow. I’m actually dropping protein to roughly 120-140 grams a day. This is to allow me to burn more fat and eat more carbs in a deficit, which helps immensely with energy levels. Bottom line is once you get about .64  x bodyweight in protein your are taking in enough to spare muscle on a diet. .82 x bodyweight is very secure insurance policy, but not necessary unless your an athlete with very high demands. This is what the research shows, so turning a blind eye to it, is not going to help. Not that its a huge drop off for me, but still a decent amount.

Carbs will also be around 120 grams on the low day. 120 grams is a number that shows up a lot in research for keeping excess cortisol at bay, fueling the brain and CNS, protecting protein stores, increasing energy levels and keeping the thyroid humming. I can personally say by dropping protein and eating more carbs, my energy levels on that level of calories was very good. In the past when I did only protein, my energy was god awful. I feel like unless your Keto adapated, keeping this level of carbs in is a very wise idea, even when shedding fat. I also feel like it helped curb my appetite vs not eating enough carbs.

Dietary fat is kept pretty low around 40 grams during the week. This is obvious though, because since carbs and protein are both around 120 grams to help with energy and spare muscle, that doesn’t leave a lot of room for fat. Not going to lie dropping to this level of fat hasn’t bothered me at all.

The weekend will see an increase to all macros. I’m not doing high carb / low fat refeeds, because then fat will be unbalanced and too low. Plus dietary fat is anabolic and fills the muscles out. So it will probably just be a normal balanced diet with calories raised to about 25-2600 a day, which is a small surplus for me on the weekends due to less activity.

Long winded post this week, but had a lot on my mind to get down. Here are some pics from the week:

Bertuccis Calzone, side salad and roll
Bertuccis Calzone, side salad and roll
Bertucci's Pizza - Mi madre got this, but I had a slice
Bertucci’s Pizza – Mi madre got this, but I had a slice
Random Sunday Lunch with leftovers
Random Sunday Lunch with leftovers
Lean meat, imitation crab meat, veggies
Lean meat, imitation crab meat, veggies
2/3 cup of black beans 4oz of chicken Onions Trader Joes Taco seasoning Broccoli on the side
2/3 cup of black beans
4oz of chicken
Onions
Trader Joes Taco seasoning
Broccoli on the side
4oz lean red meat Veggies 1.5 potatoes  Cheese on the side
4oz lean red meat
Veggies
1.5 potatoes
Cheese on the side
Epic pic of the Eli Manning and the Giants WR's
Epic pic of the Eli Manning and the Giants WR’s
Low Cal Chipotle Mix Beans, chicken, red meat, onions and taco seasoning
Low Cal Chipotle Mix
Beans, chicken, red meat, onions and taco seasoning