Journal Entry 199 – Beach Trip

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Missed my blog post last week due to beach trip to the Outer Banks for the weekend with a couple friends. It was a really good time and I didnt get back til late afternoon on Sunday, so didn’t have the time to do a weekly update. It was also very busy at work because it seems like the entire east coast went on vacation this week to various places haha.

My eating was was way off while there, but it was nice break from monotony. The trip also refreshed my mind and my mood. I plan to take a lot more trips soon to various places just to experience this level of mental relaxation of changing surroundings. I realized after the trip how few vacations I’ve actually taken recently. I feel like its not a healthy thing for the mind to be in the same place for too long or at least to do the same routine over and over without change. I didnt even use vacation time either. As long as you stick to somewhere withing 3-5 hours, you get Friday night and all day Saturday to use a mini vacation and you’ll likely not spend too much money since its only for a day. I want to save the vacation time for trips that are further away and when I’ll need the extra time. Got a Bachelor Party in San Diego in October for 3 days and a Cruise to the Caribbean for my Birthday in November. Really looking forward to those.

Since I knocked out my training during the week, the weekend didnt mess up my routine at all. I did play some beach volleyball for a couple hours at the beach which was basically cardio. Also some football on the beach and basically walked everywhere. Actually had a good sweat going during volleyball and everyone I played with was pretty good. The teams I was on went 3-0, though so must have been my epic serving that gave us the win haha.

Friday I had Wawa’s buffalo chicken wrap and Kashi chips for dinner. It was actually pretty good and had a decent amount of protein and carbs and low in fat. It was also very easy to eat in the car, while driving. Then had some drinks when we got down there. Saturday was 6in Subway sub and chips for lunch and Plaza Azteca for Dinner. Sunday I didn’t eat much at all. Probably clocked in like 1200 calories. By the time I got home and took a shower I literally had a Monster energy drink and that was it mainly because I wasnt hungry at all. I did make sure to eat a high protein dinner. Weighed myself on Tuesday morning at 170.0lbs. Lowest I’ve been in awhile. I was roughly 175lbs before I left. The dehydration didn’t do much for my lifts in the gym and the chest workout I did was pathetic in terms of weights lifted. Even my warmups felt heavy. After a couple days of good eating I tried benching again on Friday and I felt much better.

This weeks training was Full Body 4 times a week with all different rep ranges. Day 1 is 4×6, Day 2 is 3×8, Day 3 is 3×8 and Day 4 is 3×15. Each move is a superset pair and I only do one move for each bodypart. I try to keep it to more compound vs isolations as well. I also change exercises for each body part for more variety. Also changed the routine to include a Sunday workout, just so I can use Gold’s Gym again. I haven’t been there in a month, because I my workout split is finished by Friday and I just do cardio on the weekend.

As for my diet, I’m thinking about doing some carb cycling. 4 low days and 3 higher days. I plan on having my higher days on the rest days. The opposite of what most people do, but I plan to eat most of the carbs at night and research shows what you ate the night before is basically your preworkout meal for the next workout. So if I workout Wednesday at noon, then Tuesday night’s meal should be preworkout, which is a rest day. I’m also hungrier on rest days then workout days. So basically rest days = more food and rest and recovery and workout days = less food and more fat burning hormones circulating. I plan on aiming for a pretty good deficit on these days.

Also on my routine, if I know I have a trip coming up then I’ll just add one set to each day. So Day 1 would be 5×6, Day 2 4×8, Day 3 would be 4×15 to compensate for missing a day. As soon as my hip flexor is healed, I will start some more leg and ab movements in the routine. But I still got some pain down there. It does feel much better, but I heard these strains can take a while to heal.

Bertuccis Calzone
Bertuccis Calzone
Coffee Shake
Coffee Shake
Shrimp and Beans
Shrimp and Beans
Rice, lean meat and veggies
Rice, lean meat and veggies

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Lean meat, veggies, steamed dumpling
Lean meat, veggies, steamed dumpling
Shrimp and Beans
Shrimp and Beans
Veggie Stirfry with chicken
Veggie Stirfry with chicken
Gnocchi from Trader Joes with broccoli and chicken
Gnocchi from Trader Joes with broccoli and chicken
Cabernet Sauvignon
Cabernet Sauvignon
Chicken, veggies and pasta
Chicken, veggies and pasta
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4 thoughts on “Journal Entry 199 – Beach Trip

    • Interesting. I always like reading Lyle’s take on it. That’s a big mistake I think people make when they say “fat burning.” Its like yeah your burning fat, but its coming from dietary sources and not your body fat. The best diet to burn fat like crazy would be to fast haha.

      This study completely shuts down Gary Taubes though, which Lyle pointed out in his article. I still hear the insulin story a lot with other experts as well. Its like you can spike insulin all day and still burn fat if your burn 2500 calories and consume 1500 haha. As long as protein is high enough, which for most people is a whopping .64 grams per pound of bodyweight then your probably not going to lose muscle as long as you continue to lift weights.

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  1. Agreed on all points :)…..fuck gary taubes and fuck that fructose myth* lol…..I’m not an enemy of fats or anything there fine I’m not like durainrider here lol. I just don’t like extremes like low car high fat, or lowfat high carb.
    I have deffenitley been able to stay much leaner on this mass gaining phase than the time I limited carbs and added fats. Id say right now its about 25% fats and it keeps food tasting good while not allowing easy fat gain. This is pretty standard old school stuff….and yet it works.
    I find everyday theres a new fad, but sometimes the ol school is still the way to roll. This goes for training too.

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    • Yeah Gary Taubes has been debunked a lot here recently. I agree on the fats too though. A little fat goes a LONG way in making food taste good. Meaning you can use 10 grams a meal and make it taste really good, rather than dumping 3 times the amount of oil and cheese on it. I also noticed gym performance sucks as well and sometimes when I eat too much fat it makes me sick to my stomach. However going too low in fat and I will noticed low energy and start to crave it big time. I found around 40-60 grams is perfect for me, which seems to line up well with most researchers that aren’t full of shit haha. Also eating more dietary fat sure as hell doesnt “accelerate fat burning”, at least not from you fat stores.

      Carb cycling is much better for performance and allows me to keep some fat off. I usually keep breakfast and lunch kind of small, roughly 1000 calories total and then on high carb days just eat roughly 1500 calories for dinner with basically all carbs and a little meat and fat. On days I’m burning fat I’ll just eat another small meal and hit roughly 15-1800 calories total. Weekends I’ll just hit maintenace, because I due drink a decent amount on the weekends, so I just keep fat and protein adequate, carbs somewhat low and alcohol makes up a decent portion. Dieting this way is also funner. It allows variation in meal ideas as well as feasting a few times per week without gaining fat.

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