Journal Entry 192


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6/20 – 171.8lbs – 2500 calories – 9500 steps

6/21 – Missed – 1750 calories – 6000 steps

6/22 – Missed – 1530 calories – 14700 steps

6/23 – 172.4lbs – 1730 calories – 12700 steps

6/24 – 173.4lbs – 1700 calories – 14200 steps

6/25 – 173.2lbs – 1900 calories – 13200 steps

6/26 – 172.0lbs – 2350 calories – 12100 steps

Average Weight 172.5lbs – Average Calories – 1950


Did a fair amount of reading this week and stumbled upon, which could be of the best websites I ever read. It focuses on variety of topics about what makes you a better man and has some really interesting reads on there. I recently got into investing and there are some good articles on that topic as well.

Also been listening to Body.IO podcasts by John Kiefer. Kiefer is basically a nutritional encyclopedia and I always learn a lot when listening to his podcasts. He’s a big fan of keto diets and carb refeeds and gives his thoughts on a lot of dietary failures people make.

Also been reading Mark’s Daily Apple a lot. I’ve known about this site for awhile, but he addresses every question someone asks him with long detailed answer, which is respectable. I’ve been thinking of adopting a diet similar to his own. A higher fat, lower carb, high protein diet.

I want to keep carbs in the range of 100-200 grams a day. Big range I know, but every time I add a lot of carbs to my diet I just feel off. Although certain foods such as potatoes I can eat all day. But I noticed for me personally, I do like some carbs in my diet, but not an overly large amount. I like berries, apples and bananas a lot and eat a serving of each every day. I also really like potatoes with dinner, but after that I really just dont need that many carbs. When I assess my needs, 120 grams for the brain/CNS and roughly 20-40g to cover my workout, this lands about 150 grams or so. I usually dont crave or need anymore than that and this amount has been shown to be very effective for keeping cortisol lower and sparing protein.

Also really find Ray Peat’s research interesting, but I’ve had a hell of a time trying to introduce his ideas into my diet. I don’t like drinking a bunch of calories, so there goes half the foods on his menu. I also really dont like the idea of a bunch of sugar in the diet. It just doesnt make sense to me and goes against everything I know and feels unnatural to me. I also really like smoked salmon, which as long as you dont cook on high heat, has a lot of beneficial omega 3’s, which has been shown to have immense benefits, especially for the brain. Also trying to listen to his podcasts is about as exciting as staring at a wall. This guy has zero personality on air. He’s a very smart guy and his research impressive, but if there’s one thing I took away from him is that too much stress is bad and a strong metabolism is good.

Again I like to eat more of a balanced diet and noticed my fat intake has been too low for me personally here recently. Dropped down to 45-50 grams and have just felt off to be honest. The weights in the gym feel heavy and my joints dont feel good. I plan to increase the fat to at least 60 grams a day. Kiefer recommends roughly half of your protein intake as minimum. Basically I shoot for 160 grams a day, so 80 grams of fat then. I’ve been hitting half this amount, so interested to see if some strength returns. Going to start using way more coconut oil too. Its just too healthy not too use. Used 2 tsps with some plain chicken breast and it gave it a really unique flavor. So basically using coconut oil, olive oil, butter and plan on eating some steak a couple nights a week and also some cheese (blue, goat, feta, shredded cheese). I prefer animal fats over vegetable oils though.

So Ideally going to be shooting for 160g protein / 80g fat / 160g (non-fiber carbs) – roughly 2000 calories on average.

Still on the 2 on 1 off split, although I skipped leg day this week. I was feeling weak and decided that the workout was probably going to be a bad idea and rest would be the wiser option. Other than that strength has been on par for the most part. Been thinking of a new split that’s very intense, but minimalist style. I want to get back into mostly free-weights and get off the machines.

The workouts will look something like this:

3 compounds for 5 sets of 10 reps with the same weight.

3 isolations with 3 sets of 12 reps with the same weight.

2 moves per body part.



DB INC Bench 5 sets of 10 reps

DB Shoulders 5 sets of 10 reps

Dips 5 sets of 10 reps

Chest Flys 3 sets of 12 reps

Lateral Raise 3 sets of 12 reps

Rope Pushdown 3 sets of 12 reps

Some pics from the week:

Bertuccis Calzone
Bertuccis Calzone
Dark chicken meat fried in coconut oil with veggies
Dark chicken meat fried in coconut oil with veggies
Coconut oil
Coconut oil
Chicken and veggies fried in olive oil with potatoes
Chicken and veggies fried in olive oil with potatoes
Lean meat and veggies with cheese
Lean meat and veggies with cheese
Omelete with potatoes and veggies
Omelet with potatoes and veggies
Dark Chicken meat with veggies
Dark Chicken meat with veggies
Starbucks light caramel frap
Starbucks light caramel frap

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