Last week was way better in terms of working out. I finally felt strong again and got back to where I was before that weird performance decrease took place. I have done cardio everyday this week, except for Wednesday.
For dieting this week, I have changed my breakfast back to protein pudding instead of oatmeal. I usually drink a decent amount of caffeine in the morning before my workouts and have increased the size of protein pudding to about 40grams worth. I actually think this has made a tremendous difference in terms of working out. I really feel stronger with this breakfast vs doing the exact same thing with oatmeal. I think the carbs preworkout may not be the best thing for me, so I will just eat them later in the day.
It kind of got me thinking though, about my protein intake. It has been on the lower side recently and I wonder if I should bring it back up to a gram per pound at least. I know all the science of protein and it does seems to be on the firing block here recently, but it does have tremendous benefits that can’t be ignored. Especially in terms of body composition, even blood sugar levels, taste, volume of food at meals, very high TEF, and never being stored as fat. A Recent study has found that people were able to lose more body fat and build muscle by jacking up their protein intake to 1.5 grams per pound vs .8
A Recent study has found that people on a very high protein intake were able to lose more body fat and build the same amount of muscle by jacking up their protein intake to 1.5 grams per pound vs eating .8 grams while also eating 500 more calories a day. While it may be true that you only need .8 grams per pound to build muscle, that says nothing about burning fat at the same time. Also, the other two macros are way more likely to be stored as fat, especially in a surplus, so take what you hear with a grain of salt.
This marks my 5th week at my current split. Last week started horribly in terms of lifting. Everything felt heavy as h@ll and I didn’t even want to go to the gym. I tried to go lower carb last week with higher fats and let’s just say that didn’t work out too well. Towards the end of the week, my strength was much better, but that is mainly because I started to slam carbs again. Also, the pork rinds experiment was kind of a fail, because they taste horrible. 😦
So, I decided to start eating carbs every meal and increased my calories. My weight has been a rock at 181lbs. I’ve eaten around 2400 calories every day this week with well over 200 grams of carbs a day. Fat has also been higher at about 70 grams and protein has been between 120-145 grams. I really want to start throwing up some heavier weight though. I’m tired of getting stuck on the same weights and the only way I see this is going to happen it to keeping bumping up my calories and carbs til I find every day in the gym see’s some type of progressive overload. I honestly think it is possible to see this if you are eating enough.
I have noticed some interesting benefits recently though. I can put down a serious amount of food and wake up looking pretty good. I used to diet super “clean” all the time and every time I had a cheat meal with too much “carbs, fats and sodium” I would look like bloated mess for maybe up to 2-3 days. And then I would then go back to the low-calorie diet and the cycle would repeat. I can only attribute this to higher testosterone. Carbs and fats increase testosterone and protein decreases it in a dose-dependent fashion. I like protein, but there really is no benefits to overeating it, when all you likely need is more carbs.
If those aren’t interesting reads, then I don’t know what is. 😉 My goal in the not too distant future is to bench 225x 8 reps for 3 sets. I really want to hit this as soon as possible. Also, ran into an old friend yesterday who is probably 200lbs and under 10% bodyfat. He was one arm shoulder pressing 80lb dumbbells and benching 380lbs. Yeah holy sh!t. Made me feel like a weakling. I need to step my game up. 🙂
I missed my post last week because Sarah and I went to Greensboro NC so that we could visit her family. We also had to pick out some wedding cake and get a few things straight. I missed my training signup at Gold’s last Friday, Saturday, and Sunday. That means I’m already 4 points down just from missing signing up. I’ve been monitoring the signup names and there is only one other person that has been as consistent as me in signing up. He did miss yesterday though. So I can still win as long as he drops zero weight and I can manipulate the scale by at least 5 pounds. Monday morning I will get up and clock 5 miles or so, just to sweat out a bunch of weight. I will then eat a super light breakfast and probably go the gym early so that I can weigh in before really eating much of anything.
I’ve been doing some more reading on the benefits of glycine. Which if taken regularly can have TREMENDOUS benefits: Dr. Axe – Glycine Benefits and Valtsus Blogspot. Turns out pork rinds are one of the best sources of this critical amino acid. For optimal benefits, you want to have 10-13 grams a day. Pork rinds have 12 grams per 3.5oz. They also have zero carbs, 5 grams of fat with a mix of mono and saturated fat and 7 grams of protein per serving of 1/2 an ounce. A perfect food for a higher fat and lower carb diet. It also has decent sodium, which is really important on lower carb diets to prevent flushing electrolytes out of your system and really feeling like crap. The only thing about the protein is it does not have essential amino acids in it. This isn’t a huge deal though, because this protein spares the essential protein and taking in more of this protein and less “essential amino acids” has been shown to have better anabolic potential anyway. Glycine is also extremely anti-inflammatory and if there are negatives to eating a bunch of muscle meat, glycine seems to balance this out. Something tells me switching to pork rinds over popchips for lunch may have some interesting benefits. 😉
My workout split is still exactly the same and the goal is just to keep increasing in strength.
Panera 2 weeks ago – Cobb salad with Grilled Cheese
Sarah and I
Cocoa Almond milk with berries (my dessert recently)