Month: January 2017

Journal Entry 252 – 5:2 Diet Revisited

I’m at a much different point in my life that I was in 3 years ago when I started this blog. The idea of tracking every calories, carb, protein and fat gram no longer appeals to me. Neither does turning down every bad cheat food offered to me that I can’t track or doesn’t fit into my rigid meal pattern. I still want to get results and stay lean, but I want to do so in a much different way than I have done in the past. After a pretty chaotic eating pattern the past year, I still want some type of organization that won’t impede my lifestyle and also help me fit my goals. After trying to figure this out, I have basically narrowed it down to one eating style … the 5:2 diet.

The 5:2 diet is pretty damn simple. 5 days eat your normal diet (for me anywhere between 2000-3000 calories depending on the day) and  2 days a week take in under 800 calories on non-consecutive days. These days don’t sound like fun, but after drawing up a meal plan I think it’s going to be incredibly easy. The best way to handle these low calorie days is to basically eat nothing, but vegetables or low sugar fruits. Doing these on a work day also helps a lot since your busy working all day and not sitting around, thinking about food. I plan on doing these days Monday and Thursday. These two days appear right before and after the weekend. It is much easier to eat lower calorie right after a big day of eating. They are non-consecutive and will be cardio only days.

The meal plan will look something like this:

  • Meal 1 – Berry Smoothie with Cashew Milk and Greens Powder
  • Meal 2 – 2 bags of raw veggies for lunch (maybe some low cal ranch on the side)
  • Meal 3 – Vegetable Stirfry (massive pile of non-starchy vegetables)
  • Meal 4 – Berry Smoothie

This chimes in at around 6-800 calories. I will also drink any zero calorie beverage I want on these days, like coffee with light cream and diet coke.

I also made this into a vegetable day instead of PSMF day, because I honestly think it is easier to cut calories using vegetables than eating nothing but lean meat. This day also acts as a detox day from all macros including protein. I have spoken about protein fasting in the past, but have recently ditched it. I honestly think though it does have merit and may even help my body respond more favorably to protein when I do eat it. I like the idea of a vegetable only day for health reasons, especially now that my diet isn’t as healthy as it used to be.

The other 5 days are easy. There is no food restriction or food rules. I simply eat whatever I want as part of my normal diet. The idea isn’t to overeat on these days or feel like your dieting at all. The diet is done on two days a week and then it is over. This way of eating has also been proven to be way more effective at ongoing and maintaining fat loss than traditional dieting or food rules/restrictions because these plans are not sustainable and eventually suck. Even if you are on a diet for 5 years, which is a very long time for most, once you break that diet and start eating a normal balanced diet again with normal calories the weight will return. 5 years is still short term when compared to a lifespan of a human being.

I have also moved my training schedule around this plan. I will lift weights 3 sets of 6-8 reps here recently on just about everything, on all days I eat normally. I also may do some optional morning cardio on those days and simply eat whatever I want, making sure to eat enough. On the diet days, I will only do cardio and no lifting. The goal is to keep my intake under 800 calories and resume normal eating the next day.

Simple and effective. I have also done this to help Sarah lose some stubborn pounds. She is not fat by any means but would like to drop a few pounds. She also feels like she has to be in constant diet mode to see any results, but it’s really not working at the moment. I think this plan will be what she needs to relax on her diet and still get really good results.

 

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Journal Entry 251 -Weekly Update

Weekly Update

A big snow storm last weekend canceled my trip to Chicago. We tried to rebook the flights 4 times, but all of them were canceled. I watched the airport website periodically through the day to see what time the flights started to take off and it wasn’t til about 7:30 PM before the first flight left from Richmond. Although, even if the flights didn’t get canceled, I still wouldn’t have been able to get to the airport. The Giants ended up getting destroyed by the Packers so I really didn’t miss much. I also didn’t have to freeze to death in Wisconsin as I watched my favorite team’s season came to abrupt end. So there was some positive to the whole situation.

I ended up spending the weekend with Sarah snowed in. We didn’t go anywhere all weekend, except the gym, which we can walk to her from her apartment. I just ended up doing some cardio. Considering we couldn’t really go get food, we basically cooked all of our meals. I think it’s the most cooking we have done in a long time. I didn’t mind at all being snowed in. It was relaxing to just to stay in and not go anywhere. Especially with my favorite person ;).

Workouts

I did a leg workout for the first time in a long last week. My legs hurt so bad I could barely walk down the steps. Going on a decline hurt worse than going on an incline. I also had a hardtime even standing up from the couch. I was somehow able to do cardio pretty easily though and the cardio actually helped to recover my legs quicker than complete rest.

This week my setup was the same as the previous 3 weeks, but I missed my leg day on Wednesday this week. Sarah and I had to go sign an application for a new apartment, which we will be moving into in a couple of weeks. Really can’t wait for that. I decided to skip leg day though after that brutal aftermath of my last one.

My setup this week was:

  • Monday – Chest / Tris
  • Tuesday – Back / Bis
  • Wednesday – Cardio (Morning)
  • Thursday – Push (Shoulder focus)
  • Friday – Pull
  • Saturday – Cardio / Abs
  • Sunday – Cardio

Strength was good most days, although a couple of workouts I felt gassed out very quick. I have only done cardio 3 days a week too.

Next week I plan on doing 2-3 miles cardio every morning (30 minutes max) and then lifting at lunch. I want to work on increasing my speed (MPH) when running, so I think I’m going to cap it to a 2 mile run and just slowly increase speed each day.

Nutrition

Still been taking the moderation approach. Calories still in the 2000-2500 calorie range. Protein has been lower recently at around 120-140grams. I used to average in the 180-200gram range. Carbs have been in the moderate range of 150-250grams. Fat is usually around 50-70 grams, but usually in the mid 60’s. Nothing has really been off limits. Panda Express and Chipotle are probably my two new favorite places to eat.

Journal Entry 250 – Holiday Break

My first post in almost 3 weeks due to the Holidays. I’m also going to Chicago this weekend and then driving to the Packers vs Giants game on Sunday for the playoffs. My brother is a Packers fan and I’m a Giants fan, so the game should be very interesting. I have a feeling it will be very close. The temperature should be about 5 degrees, so I can’t wait for that. (sarcasm)

These past few weeks have featured a LOT of overeating on all kinds of crappy food. I’m almost glad the hectic holiday season is over, so I can get back on track and ditch some of the excess weight I have accumulated. I have what I consider to be a very good plan going forward and it’s the most organized I have been in terms of routine in about a year. I really wanted to create something that was basic and very simple in terms of programming.

My plan is as follows:

  • Monday – Chest/ Tri
  • Tuesday – Back/ Bi
  • Wednesday – Shoulders/Traps – AM Cardio
  • Thursday – Legs/Abs
  • Friday – Arms
  • Saturday – Cardio – Abs
  • Sunday – Cardio –  Abs

This is the basic layout. I will lift every weekday on my lunch break. I have been doing this for 2 weeks and really enjoying it. I drive to the gym and change (10 minutes), lift for 40 minutes then change and head back to work (10 minutes) and get done easily in an hour. By lifting with only two muscles I can easily finish in 40 minutes. I also do no cardio before to minimize sweating, so that I do not need a shower. I do not want to get rid of all cardio though and plan to do it 3 times a week for at least 30 minutes. During the week I plan to do it once on Wednesday in the morning and 2 times over the weekend, when I’m resting from lifting weights. I’m really looking forward to this setup and I honestly plan on keeping it for the entire year. And yes it’s a Bro split, but many use these with great success contrary to new research saying it’s very ineffective. Anecdotal evidence shows otherwise.

My goal this year is very simple; keep getting stronger with key lifts and keep my routine simple and consistent. I want to gain muscle and keep fat gains low consistently throughout the year.

As for nutrition, I plan to monitor gym performance and go from there. I do plan on eating less protein this year, because I think I always overdo it, but other than that my diet will be very balanced overall and not excessively high or low in calories. It will also include a lot of vegetables.

I also plan on maintaining consistent supplementation this year:

  • 3g of fish oil per day
  • 5000IU Vitamin D
  • 5g Creatine Monohydrate
  • Animal joint supplement (as needed)