Another week of grinding. I have really been bumping up the carbs in my diet recently. I’ve noticed a lack of hunger way more often and the feel of being truly satisfied after eating. Really nice feeling. Workouts have been good as well. Strength is still slowly increasing, although I feel like my muscular endurance could be better. After my 4th – 5th set of a compound move, I’m basically done at that point. I can hammer out some light reps with an iso move, but it still feels pretty tough at that point.
- Chest / Tris
- Back / Bis
- Chest / Tris
- Back / Bis
Cardio was done on 4 days a week. Got the runners high every single time too. I’ve started to mix in an incline walk after a couple of miles or so just to mix it up. I’ll probably add back in some cardio every day again, though. Really feel mentally sharp at work, when I do this.
Had a high weigh in of 185lbs this morning. Been hovering around 180-182lbs, but I had a lot of food yesterday, easily exceeding 3000 calories. Since my focus is building muscle, I really don’t care that much. I still look just as lean as I usually do. 😉
Sirloin, fries, salad
Chicken and bacon
Chicken, wontons, sushi, vegies
Panda Express – String bean chicken, beef and broccoli, white rice
Black spiced rum
Chipotle Vegetarian style with Guac (tastes much better with meat)
Mellow Mushroom 😉
Pretty basic week in terms of nutrition and exercise. I did zero cardio in the mornings and lifted every day during lunch. Strength marginally increased most days. There is one small change I want to make to my current routine, but other than that I have been really enjoying it. I still may add a few more cardio days in the routine, but for now I’m just keeping it to the weekend. I also have a stiff neck, which I think I may have tweaked on shrugs, but not sure. It’s really annoying though and affected my lifts on Friday.
- Monday – Chest / Tris
- Tuesday – Back / Bis
- Wednesday – Shoulders/Traps
- Thursday – Chest/Tris
- Friday – Back/ Bis
- Saturday and Sunday – Cardio
I want to make Thursday a rest / cardio day and Saturday a back/bis day. I feel like I need the extra rest between Shoulders and Chest.
Current diet is basically:
- Meal 1 – Coffee and Protein Pudding
- Meal 2 – Bag of Popchips and a Quest Bar
- Meal 3 – Chipotle, Panda Express, Kickback Jacks (Basically whatever)
- Meal 4 – Protein Brownie (protein pudding with baking powder and nuked for 30 seconds)
Overall pretty consistent and now I’m just more or less grinding. 😉
Plaza Azteca Salad
Protein brownie with Halo Top
Panda Express – Really like this plae
Kickback Jacks – Chicken Philly sub with a side salad
Eggs and Oatmeal for breakfast
This week I have done zero cardio in the mornings. I was having a lot of computer issues and had to do a system restore and then do a ton of updates, which I did when I got home from work and the morning before I left for work. I somehow picked up a virus that attacked my drivers. This disabled my external mouse, trackpad and displays. It also prevented me from doing updates, so I had to restore the whole system back to factory settings. This wiped out ALL files. Luckily I backed up all my files a couple of weeks ago, so I lost nothing. I took the time to organize all of my files on the external hard drive and now my computer is running better than ever. I put all the files on my computer into 4 different folders. Pretty organized looking. 😉
So, the PC trouble was a pain, but ultimately it turned out drastically boosting my computers performance. I also bought Madden 16 for the Ps3 for the first time in 5 years. Fun game, but I remember why I stopped buying it; it’s the exact same game with the exact same playbooks and plays as Madden 12! Buying that game every year is a complete waste of money. All you really need is to download the rosters and load them in the game. Problem solved. Also, Michael Vick is still WAY too good in that game. I like the man because he’s a Hokie, but unfairly good. I was playing on a low difficulty setting though.
As for training this week, I did zero running this week. I lifted every day during my lunch break and have been steadily increasing my strength. My split:
Both the chest and back workouts were exactly the same except for a couple of moves. The most important factor of each workout is getting bench press stronger and chinups stronger. Right now I’m benching 190lbs for 8,6,5 reps. This is also going all the way down to my chest. For back/bis, I do chinups with 25lbs between my feet for my around 3 sets of 6 reps. I’ve been feeling these very good, so I should go beyond that this week. I plan on doing my cardio on back to back days this weekend, along with some abs.
Diet has actually been consistent this week, at least in the early part of the day. Really been enjoying it too. I’ve also been eating way more carbs and less protein. Fat is more or less always the same, between 55-70 grams.
- Coffee – 7:30AM – 11:00AM
- Meal 1 – 11:00 AM- 2 packets of oatmeal with berries and small scoop of protein powder
- Workout from 2-3PM
- Meal 2 – 3:00PM- Bag of Popchips with a Quest Bar
- Meal 3- 7:00PM – Varies daily – Always a big meal though
- Meal 4 – 10:00PM – Protein Pudding with Peanut Butter
Carbs between 200-300 grams, Protein 100-120grams, Fat 55-70 grams. Calories between 2000-2200 during the week. Usually much more on Saturday and Sunday.
Longhorn Redrock Shrimp
Veggie fried rice with veggies and wontons
Homemade fries, veggies, chicken burger
Bertuccis calzone with some extra broccoli
Last weekend from about Friday at 3 PM to Sunday 5 PM, Sarah and I moved into a new apartment. If it was just my belongings we would have been done in about half a day ;). But we decided to use the majority of Sarah’s stuff and she had a lot of things that she wanted to bring. I’m very much a minimalist, but not to an extreme. I like to eliminate things or belongings that I feel provide no value to my life. If I feel like something is just in the way, I either give it away or trash it. I convinced Sarah to part with some of her things before we moved. We gave A LOT away to Goodwill and threw away a lot of crap. Nevertheless, it still took the whole weekend to move, but it was worth it. The new place looks very good and has a huge kitchen and bathroom. We got a really good deal on rent and for the area we live in, it doesn’t get much better than what we got.
Luckily after all the chaos that comes with moving and after basically living in two places for the last 6 months, I can finally get some consistency back in my routine. I want this to be a big year for me in terms of progress. My focus will be on lean gaining and really upping my strength and size. I also plan on doing cardio at least 3-4 times a week just stay in shape.
My split will have 2 chest/tri days, 2 back/bi days, 1 shoulders/traps day and 2 days of cardio and some abs. These will likely be longer cardio days. Most days I keep cardio around 30 minutes or so in the morning. My strength has really been going up consistently at the moment and I’m really seeing some size gain improvement all over my upper body. My weight has increased to 182lbs, but I have really increased carbs a lot, so a lot of it is glycogen weight. I have also seen a nice muscular increase in my core. My bodyfat has not decreased, but it’s more or less stationary at the moment.
Diet has been really inconsistent, though, especially last week. Not that it really matters though, because it’s been working for me. My goal at the moment is just to keep protein adequate around 120-200 grams, carbs pretty high at least 200 grams and fat more or less as tag along food of whatever I decide to eat. A prototypical balanced diet. Nothing exciting, but working for me.
Eggs with bbq chicken
Chicken, wontons, veggies
Kickback Jacks Chicken Salad
Papa Johns – move in fuel
The new place
Pasta with bagel chips
New “Standing Desk”