5/23 – 172.4lbs – 3000 calories eaten – 9500 steps – 4.63 miles
5/24 – 174.4lbs – 2200 calories eaten – 4900 steps – 2.4 miles
5/25 – Missed – 2200 calories eaten – 9956 steps – 4.7 miles
5/26 – Missed – 2100 calories eaten – 13160 steps – 6.2 miles
5/27 – 175.2lbs – 2250 calories eaten – 7700 steps – 3.7 miles
5/28 – 175.8lbs – 2200 calories eaten – 6400 steps – 3 miles
5/29 – 176.2lbs – 2300 calories eaten – 12800 steps – 6 miles
Average Weight – 174.8 lbs – Average Calorie Intake 2300 calories – Average Body Temperature – 97.2 degrees (Morning)
So my average temperatures this week were around 97.2 degrees which is .6 degrees better than last week. Definelty trending in the right direction and I have noticed reduced soreness from lifting and better overall energy levels. My goal is to keep slowly increasing calories until my temperature hits roughly 98.6. I will say though that my temperature has reached 98.6 at different points in the day and usually increases well beyond 97.2 after certain points in the day.
My split this week was Push on Saturday, Legs on Sunday, Monday was rest, Tuesday was Pull, Wednesday was Push, Thursday was Legs and Friday was off. Sets were mainly 3 although I went 4 on some exercises and reps were kept right around 8-10 reps for the most part.
My diet was kept pretty similar to my normal routine. I usually have 2 low calorie meals for breakfast and lunch with high protein, small amounts of fat and fruit or vegetables then I have a huge dinner to make up the rest of my calories. Basically it looks like this:
- Breakfast – Two scoops of protein powder, 1 cup of berries, half a quest bar
- Lunch – 5oz of lean meat, 1 hardboiled egg, 2oz of imitation crab meat, 2-3 cups of greens and 1 laughing cow cheese wedge
- Snack – Half of Pure protein bar, 1 4-5oz apple and maybe .5-1oz of beef jerkey
- Dinner – What ever is left. Every night is different. Most of the time its potatoes and meat, but this week was pizza one night, wine and bbq chicken with baked beans another night and chinese low fat fried rice with meat and vegetables another night.
- Dessert – 1 cup of almond milk with 2 tbs of fat free/sugar free jello pudding (various flavors) and 1/3 cup of frozen berries and finish quest bar (this is really good and turns into a pudding)
- I’ll also throw in a banana or at least half of one with some of my meals
This way of eating works very well for me. I like to keep the first half of the day low calorie, because it keeps energy very high during the day. It also allows me to get in most of protein and fat and vitamins and then have a big meal at night. Usually I have at least 1000 calories to play with at night sometimes over that. This allows me to keep my early meals consistent and my dinners a little more varied.
I also think there is some nutrient partitioning benefits to eating this way. Basically keep the body in a somewhat depleted state during the day (meaning low calories and low amounts of fat and carbs) and then replenish at night right before bed. I also noticed a high protein breakfast, meaning over 40 grams or so can shutdown your appetite for the whole day. Its almost fail proof. Sometimes I get home and I’m not ever hungry. This makes my diet very enjoyable, because in the past when I tried to add in calories at earlier meals, such as including oatmeal and banana at breakfast and rice at lunch, I would noticed my hunger would increase and I would be hungry all day. Not the case with my current diet.
Eating in this fashion also works very well with being social, because you can easily go out and fit in something from any restaurant and get it under 1000 calories.
I’m aiming for roughly 250 carbs / 60 fat / 180 protein and around 22-2400 calories. I’m not tracking this with the goal of hitting exactly those numbers though. Its more an approximation. I also have some alcoholic drinks every now and then so that will also throw my numbers off, but it’s all good.
Pics from the week: