- Sunday – Cardio 30 minutes / Abs
- Monday – Cardio 30 minutes / Chest and Tris
- Tuesday – Cardio 30 minutes / Back and Bis
- Wednesday – Cardio 30 minutes / Shoulders and Traps
- Thursday – No Cardio / Chest and Tris
- Friday – Cardio 30 minutes / Back and Bis
- Saturday (Today) – Cardio 20-30 minutes / Shoulders and Traps
Diet: (Calories Low: 16-1800)
- Protein Pudding with berries and Coffee
- Popchips 3-4 servings and 1 Quest Bar
- Ton of veggies, lean meat, low calorie toast
- Protein Pudding with berries
Last weekend my brother visited and it was a big eating weekend. Restaurant eating and full on buffets at my house. My weight ballooned to 187lbs on Monday morning and I was noticeably bloated/fat looking. I decided to do a mini-cut and take that bloat off. I stayed around 16-1800 calories a day and got down to about 179lbs. In the past, this was my normal intake, but I haven’t gone that low in calories in awhile. Especially 5 days in a row, maybe went that low on occasion. So, took off roughly 8lbs of bloat (mostly water, but some fat). My energy was good all week til Friday, which I felt really run down. Basically felt like I got hit by a train. So got some extra sleep Friday night and feel much better right now. I plan on eating around maintenance today and then will likely cut the following week too. After I assess where I am at the end of next week, I will most likely bump up my calories back to maintenance.
No Pr’s were set this week, but wasn’t really expecting it either. My lifts didn’t go down, though. I got a feeling 195lbs on my bench is going to be a sticking point for me that only big eating will take care of. Really enjoying the cardio, though. I could easily go more than 30 minutes, but I’m really trying to moderate myself so that I don’t burn out and get tired of it. 3o minutes is a sweet spot, where you can get almost of all the benefits with none of the downsides. Also, cardio is done in the morning and my lifting is done in the afternoon, so they don’t interfere with each other.
There is a new Aldi built very close to my apartment. This place is a grocery wonderland. It’s like Costco, but you don’t have to buy in bulk. You can literally stack your grocery cart with food (mainly whole foods) and pay like $50. Seriously, it’s really awesome. Probably cheaper than Walmart and the quality is much better. I can’t get everything I need from there, but all of my whole foods (frozen veggies, fresh veggies, fruit, yogurt, meat) I get from here. Saves a lot of money.
Hutch – Sweet Potato Tots
Hutch – Oyster Salad
Hummus platter, toast, crackers
Protein Pudding (Although probably closer to icing with the way I make it)
Low calorie dinner – Veggies, chicken, Toast
Veggies and Toast
Kickback Jacks grilled chicken dinner with two side salads (only one pictured here)
- Sunday – Cardio 60 minutes
- Monday – Chest
- Tuesday – Back/Bis
- Wednesday – Shoulders / Traps
- Thursday – Chest/Tris
- Friday – Back/ Bis
Added a few reps to my bench press and I’m getting very close to the 200lb mark for 3 sets of 6-8 reps. Shoulder press was stationary and chin-ups I was able to gain a couple of reps. I played around with some rep schemes on my accessory exercises, but I think I found one of my all time favorite chest workouts.
- Chest or Chest and Tris
- Barbell Bench 3 sets of 6-8 reps
- Dumbbell Incline Bench 3 sets of 8 reps
- Dips (weighted) 3 sets of 8 reps
- Flys or Skullcrushers 3 sets of 10 reps
Always get a massive pump after a day like this even though the reps are on the heavier side. The tension from the sets feels incredible. Not too heavy and not too light. Sometimes by dropping the weight too light, I feel like I’m moving the weight, but not really getting much of a pump. I also feel like I can gas out pretty quick even with the lighter weight.
Diet has been more or less the same. Calories fluctuate between 2000-2500 calories a day and I really have not been emphasizing protein in the least. If anything I have been emphasizing carbs. Some days my protein has fallen below 100 grams and has not even remotely affected my strength levels. I have been drinking a lot of caffeine during the day at work, but has really always been high in my diet.
My weight is still hovering around the low 180’s at the moment.
Chicken Burger, toast, greens
Homemade Chicken Teryaki, with veggies and dumpling on rice
Toad in the hole (toast cooked in eggs) with broccoli
My bracket. Probably not very good.
Another week in the books. Very similar to last week in terms of diet and nutrition.
- Sunday – Cardio Only 4 miles
- Monday – Chest and Tris
- Tuesday – Morning Cardio / Back and Bis
- Wednesday – Shoulders
- Thursday – Morning Cardio / Chest and Tris (PR hit)
- Friday – Back and Bis
- Saturday – CaOnly ONly – 5 miles
I hit a PR on Thursday with Bench at 190lbs for 8, 7, 7 reps. This estimates my one rep max at 240lbs. Not bad. Chinups have increased to 35lbs between my feet for roughly 5 reps a set. Shoulder press is about 120lbs for around 8, 6, 6 reps.
Diet has been very similar to last week as well. More or less 5 days a week it looks like this:
- Oatmeal with PB
- Protein bar of some sort
- Varies Daily
- Protein Pudding
There is no huge focus on protein in this diet. Mainly more of a focus on carbs. Fats are always incidental, but adequate. This is by no means a low-fat diet.
Average Weight is around 182lbs.
Chicken, veggies and rice
Two Guys = Pizza and Salad
Another week in the books. Strength levels more or less on par with last week. Nothing really gained or lost. I cut back cardio a little this week to see if it would help my strength gains and it did not. I may add in some depletion workouts this weekend just for fun and variety in my routine. Probably like 5 sets of 15 reps with one exercise per muscle group on both Saturday and Sunday.
I have really been pushing the carbs high as of recently. I want to see its effects on my mood, energy, motivation, strength levels, etc… So far it’s been pretty good in terms of everything except strength levels. Not that strength has gone down, but it hasn’t increased either. Funny enough as my carbs go up, so does dietary fat intake. Protein has really been going down. In my current eating schedule, most of my protein is at the end of the day before bed. I have noticed some pretty interesting effects in terms of bloating with the extra carbs. Bloating has been greatly reduced, especially at night. I used to go to bed looking like buddha some nights and would wake up with a flat stomach. Now I go to bed with a flat stomach and wake up the same way. I noticed better energy during the day and the ability to go longer without food. My appetite has gone way up though with more carbs. To be really satisfied after a meal, I need to put down a good 700-1000 calories a meal. The small 400 – 500 calories meals just don’t do it. Even though my appetite has increased, my cravings for “cheat” style food has gone way down. I used to really look forward to the weekend to put down some cheat food, but not really anymore. I mean I still look forward to it, but it feels like any other day in terms of food.
Weekly Routine: (workout)
- Sunday (last) – Cardio Only – 5 miles
- Monday – Chest/Tris
- Tuesday – Back/Bis
- Wednesday – Shoulders
- Thursday – Chest/Tris
- Friday – Back/Bis
- Saturday (today)- Depletion workout
Still benching around 190lbs (touching chest to full lockout) for about Repsx8 7 6. Chins are 30lbs (full range of motion) reps x 8, 6, 5. Had to switch to DB shoulders for 55lbs for reps x 8, 7, 6.
Weekly Routine (diet)
- Oatmeal 2-3 packs (made with Cashew milk), 1/2 tbsp peanut butter, 1/3 scoop protein powder, coffee
- Popchips (whole bag 5 servings)
- Quest bar
- Dinner – Varies, but a large balanced meal. I noticed the more balanced this meal is the more satisfying from a mental and physical standpoint.
- Dessert – Banana ice cream or Protein Pudding
Average Calories 2400 / Carbs 300g (fiber 40g) / Protein 140g / Fat 70g
My weight is around 182lbs at the moment. It spiked to 185lbs after a big cardio and big eating day. It then dropped to 180lbs after a lighter eating day on Monday.
Random Sunday Lunch
Big Sunday Dinner
12oz seafood with veggies
Banana Ice cream with PB
Meat with chicken tenders and two rolls with veggies
Carrabba’s Pizza – (Quick Carrabba’s review – average food for a high price. 😦