Month: September 2016

Journal Entry 238 – Post Wedding / Bro Split

I was at a wedding in South Carolina last weekend and didn’t get a chance to blog. It was an awesome time and the wedding was really fun. I got to experience southern hospitality at its finest. I also ate a lot of food and most of it was junk haha. They actually passed out happy meals as parting gifts after the wedding. I ate my burger and left the fries which were pretty soggy at that point. I “roughly” threw my calories in myFitnesspal and I got about 3000 calories each day I was there. This included decent amounts of alcohol though as well. What’s funny is I got back and didn’t feel super bloated or guilty at all. I’ve been eating more food overall recently then I have in the past, so I attribute this to a faster metabolism.

If I had to guess my body fat is probably around 12-13% at the moment. I have noticed some interesting effects though visually. My muscles are bigger than they have been before, so even though I’m at a higher body fat, I look better visually. Especially my chest, shoulders, upper back and abs. This could be do to just a  higher testosterone level. A girlfriend, more carbs and fats and a higher calorie diet explains this well. I will say my lifting every day experiment may be coming to an end. The main reason is because my lifts are actually down strength wise and I don’t want to let that happen. I’m mainly talking about the 6-8 rep range, but still. I did bench press and could only manage 185x 6,6,4. That’s not very good. This was after a weekend of partying, but my DB rows were also down. I think I need more rest time.

I was also talking to Sarah’s (my girlfriend) uncle and the man is “jacked city”. He had at least 16-17in arms and said this was the smallest he’s been in a long time. He basically said he’s done a 4 day bodybuilder split with one muscle group a day most of his time lifting. At the moment he’s doing two a days, but that’s because he has time. He built most of his size on a 4 day split. It was funny though because I was talking to him at the rehearsal dinner and the wedding and noticed he wasn’t eating much of anything. He was drinking beer but not eating. Then when we got home he had a massive meal of Chickfila nuggets the first night and a huge bowl of chicken and rice the next night. I think he likes doing an  intermittent fasting style of eating.

I decided to modify my routine to get back on this style of lifting. I want to get my strength back up as well as my size. I have written out some plans of what I want to do and I think I have my lifting split down:

  • Chest/Tris
    • Only one move for Tris
  • Back/Bis
    • Only one move for Bis
  • Shoulders/Traps
  • Arms
  • Cardio or Off the other 3 days; Also do 1 mile cardio on each lifting day

As for diet I plan to eat a modified warrior diet style everyday expect Saturday. Saturday I eat at much as I want when I want. The other days though will be two scoops of protein powder with berries during the day and some beef jerky or Costco canned chicken at work. This is roughly 600 calories or so. I may thrown in a Quest bar as well for a grand total of 800 calories. This allows me to hit most of my protein for the day and a huge dinner full of carbs and fat. Not only does this work from a lifestyle standpoint is works well from an enjoyment, appetite control and food prep (or non food prep) standpoint as well. This big meal could be anything I want, either homemade or eaten out. I actually did this this week and had a big Chipotle bowl with all the toppings (Rice, chicken, double beans, veggies, salsa, corn, lettuce and sour cream) twice and a medium pizza from dominoes. Last night I had 4 slices of Mellow Mushroom medium pizza with light ranch and a Guinness. 😉

I wouldn’t exactly call it intermittent fasting, but pretty close. The enjoyment of that last meal sure makes it feel that way though. I will admit though, around 5-7 o clock I start to fantasize about food a little bit and my hunger starts to kick in big time. Luckily I eat soon anyway so it doesn’t really matter. Also I really don’t have a calorie goal each day either. If I had to estimate its probably in the 2000-2500 calorie range everyday with 1-2 days of being closer to 3000. At the moment I really dont care what it is. As long as progress is being made, I’m enjoying the meal plan and getting results.

 

 

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Journal Entry 237

I missed my post last week due to vacation at the beach. I also have a wedding to go to in South Carolina next week so will unfortunately miss that post as well. But this week should be fine. 😉

I didn’t workout at all from Friday – Sunday last weekend. On last Thursday I did 30 minutes of cardio and the same on Monday. By Tuesday it had been 5 days since my last lifting session and not going to lie, felt a little stiff in the gym. My workout was fine after I got warmed up, but nothing special. The rest of this week I have done 3 upperbody workouts in a row and will continue this though the weekend. I have also done much less cardio this week. I would say a max of 15 minutes a day of pure running. This isn’t intentional, but for some reason haven’t been getting in the zone like in the past few weeks, so I figured I would just put more into lifting.

I have also been losing a lot of weight this week. I weighed in at 168lbs this morning and dropped 4lbs between Wednesday night and Thursday morning. My body usually doesn’t do that. If anything my workout volume has been less than it was. Nutrition has been about the same, expect I have been eating more carbs as of late. I was starting to get very high in protein intake to the point where I knew it was just too much. I’m talking easily hitting over 220 grams a day. So I dropped it down to about 120 grams mainly by cutting meat and eating more starch, beans (hummus) and vegetables. Also more rice cakes and ice cream to be honest. As a result my body has dropped weight. If I had to wager probably some inflammation from all the excess protein.Kind of fun though eating this way. I actually cut out most of my meat and mainly focused on dairy proteins from powder and protein bars. With all the protein in the other foods I eat, I easily hit 120 grams. Which according to Menno’s protein article, .64 grams per pound was more than enough protein even under extreme workout conditions. I dropped protein mainly based on feel though. If I feel like I need to eat more protein I will, but sometimes I think I greatly overdo it and need other macros to replace it.