Journal Entry 198 – Strained Hip Flexor, Bro Splits, Different Diets


On Monday morning, I woke up with a really nasty hip flexor strain. At first I had no idea why, because its not like I was playing a sport and felt it immediately after it happened, but anyway I woke up with some really bad pain. It limited my mobility so much that I could barely lift my left leg or knee up without some pretty bad pain. Considering the split I was doing had two leg days, I knew it wouldn’t be the smartest idea to resume that for the current week.

I think what it was though, was two leg days, walking everyday and 2-3 long steady state runs that did it in. I guess it was just more than my legs and hip flexors were used to doing. I decided to do a pretty basic bro split this week of chest day, back day, rest, shoulders/traps day, arms day and possibly do legs if my hip flexor felt better. As of this morning it feels a lot better than it did, but not good enough for full leg workout. I also can’t do abs because that hurts it pretty bad as well. I did manage to get some walking in this week, even though earlier in the week I had to limp most of the way haha. I noticed if I go for more than 15-20 minutes at a time without a break then the hip flexor starts to get inflamed and hurt pretty bad. Icing it and taking frequent breaks had helped tremendously though.

I was a little concerned by Wednesday if it was something more serious, because it didnt feel better at all. I mean stepping up into my car felt like overkill for it. But luckily by Thursday and Friday morning the pain was way less. Advil liquid gels also helped reduced the inflammation. Not going to lie, when it comes to headaches and pain, Advil liquid gels give relief and it gives it fast. These things go to work in under 20 minutes for me.

So basically stuck to a very basic and balanced upper body bro split and I have to admit I really enjoyed it. Workouts were done in 30-40 minutes, 3 sets of 8-12 reps on everything and made sure form was really good on each exercise. I had felt pumps in the target muscle that I havent felt in awhile. Maybe I wasn’t doing enough volume or reps to achieve the effect with the upper/lower split. I also made sure to hit at least 8 reps on each exercise. I did not go super heavy on anything this week.

IMG_2737 IMG_2738 IMG_2739

Summer Feta Cheese Salad with roll
Summer Feta Cheese Salad with roll


I really love nutrition. I can listen to podcasts and read articles about it all day. A hidden gem happened to come my way this week with Jacob Wilson talking about Ketogenic VS high fat diets. He basically compared TRUE keto diets (75% fat 25% protein and 5% carbs (under 30grams)  VS very high fat, but low carb diets with either 104g of carbs or 60 grams of carbs. The protein was sufficient and the same in all of the diets. The results were that the Keto diet lost more fat and held onto all muscle, but the other groups that were not quite ketogenic actually lost muscle mass. Their exercise performance was also much weaker.

Basically this study shows that unless your truly ketogenic (which is very restrictive for a lot of people), than you would do better by eating more carbs to spare protein. Its either you go under 30 grams or you go much higher and try to hit at least 1 gram per pound of carbs.

This was also in a deficit, so it probably doesn’t matter as much in a surplus of calories, but still the moral of the story was that your either ketogenic or your not. Meaning for most people carbs need to be higher than 100 grams and some starches should be eaten at some point in the day as they provide benefits that dietary fat does not.

My goal is to hit somewhat of a zone based diet. I know from the past the lower fat and high carb diets don’t do well with me. For me it led to some blood sugar issues and cravings, because dietary fat was too low per meal and carbs were too high. I ended up becoming hungry and not satisfied after meals, even if the meal was 6-700 calories. Just because 200 grams of carbs are good, doesn’t mean that 400 grams will provide magical benefits. The only thing that will provide is some extra body fat.

My goal is to hit roughly 40/30/30 for carbs, protein, fat. Considering my calories need to stay moderate without adding body fat, having protein at 30% shouldn’t be an issue. If I had to consume 4000 calories a day, than that would be way too much protein.

No matter what macros you use, this is a very good site to track with: Calorie Calculator.

Also watched a bodybuilder I follow on Youtube, has gone Vegan. I must admit his reasons for doing so, were very interesting and got me thinking a bit about most peoples over consumption of meat. I will by no means be going Vegan and never plan to because I think some of the videos that people use are extreme to persuade you, but not all farms and slaughterhouses are that cruel. Also giving up meat isnt a long term solution and reintroducing it into your diet can be a nightmare after a diet like that. Vegans complain that meat makes them sick after they started the diet. But before the diet they could tolerate it just fine. Too me this is unhealthy. A human can digest meat just fine and losing the ability to digest certain foods isnt healthy. A perfectly healthy human should be able to eat whatever they want without issue. Giving up foods will not solve this problem.

But nevertheless is was though provoking and made me consider some of my habits. In my opinion though I really dont eat that much meat.  I mean I will eat 4-5oz of meat for lunch and dinner, but a lot of my protein comes from dairy, which can be obtained from a cow without mistreatment. I mean I could obtain all the protein I need from plant sources, but doing so would lead to some massive bloating due to all the beans I would have to ingest. And yes protein is overrated and you dont need that much, but it has a lot of other benefits that the minimum threshold doesnt seem to accomplish, especially in regards to hunger control.

In my opinion, it comes back to common sense. Vegan is too extreme for most people to follow and ketogenic diets are the same. Both diets are very interesting when you delve into them, but too follow for the rest of your life would involve getting rid of a lot food that I enjoy. Some people try to go middle ground and become some weird version of vegetarianism, but that basically just becomes “I don’t eat animal meat”, but will eat everything else. That is fine, if you don’t want to eat meat, but I don’t see the need for the label. Also pescatarian is basically veganism with the addition of fish, because fish are somewhat different than animals. But the main problem with this is there are a lot of toxins in fish. I mean a lot. Fish is not a safe choice in high amounts. If pollution didnt exist then it would be fine, but trust me pollution exists and its all over the ocean.

If I had to elect the king diet, it would probably be the Mediterranean diet. Very balanced and doesnt involve extremely high carbs or low fats or vice versa. It has a broad selection of foods and even allows alcohol of up to 2-3 glasses of wine a night. Fish, meat, grains, vegetables, fruits are allowed. The recommended macro split is roughly 40/30/30. The body likes balance, so this would have my vote if I had to pick a best diet and also a diet that I could for the rest of my life. A lot of peoples ethnicity also come from this area at some point, so it makes sense that they are well adapted to a diet such as this.

Some pics from the week:


Lean meat, veggies and cheese
Lean meat, veggies and cheese
Low calorie coffee protein shake
Low calorie coffee protein shake
Lean meat, whole egg, veggies and crab rangoon
Lean meat, whole egg, veggies and crab rangoon
Lean meat, veggies, potatoes, cheese
Lean meat, veggies, potatoes, cheese
Lean meat, rice, tons of veggies, olive oil
Lean meat, rice, tons of veggies, olive oil
Gluten free pasta, cheese, veggies, meat, imitation crab meat
Gluten free pasta, cheese, veggies, meat, imitation crab meat

2 thoughts on “Journal Entry 198 – Strained Hip Flexor, Bro Splits, Different Diets

  1. Carson

    I found running was by far the toughest on my joints and hip flexors so I switched to spin bike which is also been shown to help muscle building recovery the best, I should note walking is still good shit always will be ha. The deadlift as much as it is promoted is also a no for me it really is not necessary and since you have to go heavy on it you stand a better chance of getting injured. I have now listened to at least 10 older well known bodybuilders who say the deadlift is simply not necessary to build a great body and they actually all injured themselves doing it at somepoint (if a pro legend bodybuilder says he injured himself and its not necessary than sure is hell doubles the message for an average gym rat).

    I don’t know about that keto study I don’t think its very good I read the actual study documents which took me a while to find and to say the least there were too many flaws. Alan Aragon and Brad pilon had a podcast and they talked about loosing muscle during cutting and they both basically said as long as you get enough protein and don’t drastically cut calories or diet too long and you also maintain some strength resistance that the chance of body actually loosing muscle is beyond slim, while** also mentioning that the macros are overrated because in there experience training pro bodybuilders before comps. some get to 5% with more carbs and some with really low.
    Lyle macdonald recently touched based in a podcast on keto diets, and he presented great evidence on why keto diets are not necessary by any means (but he didn’t say you shouldn’t do them) he simply said for asthetic goals of the highest nature its simply not necessary. The only situation I can see where someone should follow a ketogenic is in the case of having an illness such as alzeihmers/m.s. due to the brain curing effects.
    I mention this because as you look into Ray Peats advice on the topic he of course hates low carb diets, and you have to listen to ray because he compared to all other indivudals is not worried about bodycomposistion, he is speaking to long term health of the endocrine system. Most who speak to pump low carb anything don’t know squat about any of this. For instance the body cant activate the conversion of thyroid to pregnenolone in the liver with protein and sugars/carbs* and I have seen 1 study that actually cited that a low carb diet dropped all primary horomones in the body significantly. This makes sense because if pregnenolone drops other hormones will follow since pregnenolone creates them.

    Am I rambling on !? lol sorry Michael I got active fingers today.

    Final Notes:

    -That coffee protein shake looks like a dream!
    -Be careful with pain killers, that article I sent you 2 weeks ago mentions there long term shitty effects on muscle growth.
    – Bruce lee got his peak physique with a mixed diet of moderate protein/carb/fat, Steeve Reeves got his with a rather low protein high carb lower fat diet, Arnold got his with a low carb high protein diet, and he also had similar results when he tried a higher carb diet*. The take home message….there are numerous ways too setup a diet to achieve a fantastic body not one stands better than they other, BUT they all have 3 things in common:
    1. Real Food
    2. Tracking/Adherence
    3. Hard Work in the gym.

    I prolly sound like im knocking your whole article! Im not but I always find through your great research and knowledge I can contribute some of mine and hopefully we get benefits…2 minds are better than 1 I guess.


    • Michael Cocchiola


      Yeah man not sure why my hip flexor flared up. I’m actually in good shape when it comes to running, but I think combined with two leg days it was just too much. It sucks to be honest haha. I cant even walk more than a couple miles without it starting to give me pain. It does feel considerably better though after 6 days of healing. And yeah biking is good, I was just never enjoyed it that much. Since you only use legs and not upperbody you only burn 33% of the energy when cycling vs running. Although from a hormonal standpoint it’s much better. I was never a fan of deadlifts either. Just drains the CNS. But yeah I have a few jacked friends that can barely do 135 on the deadlift with good form, yet look bigger than most most people in the gym. They stick to bodybuilding and leave powerlifting for what it is.

      Yeah this is the article right here: Pretty interesting, but I just dont see keto diets as a solution due to the fact that only 30 grams of carbs can be eaten. It’s definetly one of those short term diets, that you have to be really careful of transitioning out of.

      Yeah low carb can definitely drop hormones and thyroid, but I feel like it relates more to how much your eating. A lot of bodybuilders greatly reduce hormones when they diet, even with plenty of carbs in their diet. One guy was on Layne Norton’s podcast and said that he basically felt like he was castrated by the end of the diet and was consuming 2700 calories a day. The problem was he was used to eating like 4000 calories a day. The relative change is what F’d him up. For me 2700 is too much, but I would have to go down to like 1200 calories a day to experience the same thing he did at 2700 calories.

      That coffee drink actually had no protein in it and was only like 60 calories haha. It was like 1-1.5 cups of cashew milk, davinci sugar free sweetner, pumpkin pie spice, ice, instant coffee, sugar free cocoa syrup and sugar free redi whip on top. Not going to lie it was better than Starbucks and hell of a lot cheaper haha.

      Yeah Advil is just a means to an end for me. The only times I take it is when I have a really bad headache or just lingering pain or soreness. I must admit though, liquid gels go to work quickly and effectively.

      And yeah I agree there is no correct way to diet. I actually enjoy trying out different things to see what works and what does not. I found that extremely high protein study interesting, where they bulked with 500 calories surplus coming exclusively from protein. I’m pretty sure everyone ended up with fat free muscle gains. As long as carbs and fat were sufficient to prevent deficiencies I dont see the problem haha.


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