I was able to get the scale down to about 179.4 lbs on Sunday morning. This is my lowest in awhile and it felt good too. My diet has been mostly protein with lowish carbs and moderate fat. My routine was 2 days of cardio and 4 days of lifting last week. This week I plan on doing 3 lifting days (full body) and 3 cardio days with one day off. I kept it pretty low cal 10x bodyweight the whole week and then had a bigger eating day on Sunday at my parent’s house. Ate a lot of salty shrimp, Tzataki sauce with some pita bread and ton of fiber from veggies which if eaten in excess can cause you to retain a lot of water. (The fiber basically attracts water in the stomach.) I went back up to 183lbs, but still a 4lbs difference than last week. I expect to hit a new low this week.
I strained my lower abdominal last Friday doing heavy bench press followed by heavy chinups. I’m assuming the chinups are the reason I strained my abs, but luckily the pain went away in about 3 days. The pain was pretty intense at times though almost stabbing. That being said my strength was better than ever on these exercises even after losing about 7lbs of total weight over the week.
Some interesting high protein food finds I have found recently:
- Our Little Rebellion Protein Crisps
- Low calorie / High protein chips
- Enlightened Roasted Broad Beans
- All flavors are good. Whole bag is 300 calories and 21 grams of protein.
- Ole Wellness Wraps
- These have a very doughy taste and are a really big size for the negligible 50 calories they have. Be careful with the fiber though, it can add up quickly if you are eating a lot of other fibrous foods.
- Tyson Chicken Strips
- I have a weird relationship with cooking raw meat recently. I always dry it out because I’m afraid of undercooking it and really don’t like the taste anymore. This avoids this by being pre-cooked and taste phenomenal every time. The whole bag is like $6.
- P28 Bread
- Speciality bread from Vitamin Shoppe. $8.50 a loaf so not cheap, but tastes very good and you only need one slice. It also has 14 grams of protein per slice.
- Turkey Bacon
- Nuff said. You can find this anywhere and its high protein and way less fat than most bacon. It also tastes really good in my opinion.
- Costco Steak Jerky
- High Protein / low carb and very low fat.
- Quest bars
- I have recently found myself eating these a lot again. If found on sale its no big deal, but I really dont buy them anymore if they are full price.
- Also of all of the new Quest products to come out, its original bars are still by far the best.
I’ve also been eating a lot of egg whites. Very cheap protein source and I usually hardboil 18 at a time and snack on them all day when I get hungry. My grocery bill has also gone down after eating this way. Tend to buy less junk and more filling food.
Chipotle Bowl – Double beans, no rice, chicken/ barbocoa and veggies
Protein Pudding with Toast
Shrimp and Veggies after feasting on appetizers
Cheap box of Quest bars
Aidells meatballs with Ole Wrap
Missed last week’s blog post because I went to Chicago with Sarah to see my niece. She cried a lot when she first saw me haha. Sarah didn’t have better luck though. Abby is very attached to her mom at the moment, but I’m sure the next time I see here that will be a little different. I also realized when I was holding her, that I have zero experience with children. I mean I have been around infants before, but never taking care of them. I held Abby and fed her a couple times, but I let Rebecca do most of the work haha. She has way more experience than I do. The rest of the trip was pretty relaxed for the most part. My brother cooked a lot of food and we didn’t go out much except to the gym.
I have really been in a rut with Gold’s Gym recently. It has been beyond packed no matter what time you go. I also feel like I have been rushing my workouts since I go on my lunch break and haven’t really been engaged in my workouts recently. My strength is good, but the enjoyment is not. I’ve decided to try and cut out Gold’s for a couple of weeks and see what happens. The only thing I’m worried about is losing bench press strength because I do not have access to a heavy bench anywhere else.
I decided to workout Sunday through Thursday and take Friday and Saturday off.
- Sunday – Push – High Reps
- Monday – Pull – High Reps
- Tuesday – Cardio
- Wednesday – Push – High Reps
- Thursday – Pull – High Reps
- Friday – Off
- Saturday – Off
The only other variation I may make is to change to 3 full body days and 2 cardio days, but the schedule would look largely the same. This routine is challenging though as I’m taking almost every set to failure. This is pretty easy to do with high reps without burning out. I feel good after my workouts and my pump is so intense it almost hurts. That being said I’m not overly sore after my workouts. To me, this is an enjoyable form of training though because it is so different than what I was doing before. I’m not rushed with these workouts because I’m not “on the clock” like I was with the other ones.
As for diet, I’m sticking with the high protein / low-mod carb / low-mod fat diet. This is by far the easiest way to control calories, look the best, feel the best and control my cravings. I can pretty much eat whatever on this plan within reason since it allows for both carbs and fats instead of going high carb -low fat vs keto. For example, if I want pizza or wings for dinner then I simply eat high protein, low fat, low carb all day and then eat whatever for dinner. This automatically balances out macros. I really don’t have a calorie goal at the moment. I’m just kind of eating based on what I feel like I need. Some days are much higher than others and that tends to be what works best for me. Also, some days can be way higher in carbs or fats, but the theme is that protein is there.
- Go-To meals at the moment:
- Protein Pudding (Long time stable)
- 55 grams of Elite XT (Mix with small amount of cashew milk)
- 1/3 cup of berries on top
- 1/3 TBS of peanut butter on side
- 4-5oz of Tyson grilled chicken strips
- 1/2 bag of broccoli
- 1 Crab rangoon
- 1 egg roll (Optional)
- Teriyaki Sauce
- Eggs (Usually bring this to work)
- 12 hardboiled eggs (1 yolk, 11 whites)
- 1 bag of Brussel sprouts
- 2 Tbs of Bolthouse Ranch
- 1 bag of Broccoli or Brussel Sprouts
- Heat up twice as long as recommended. All the water comes out and tastes like its roasted
- Some type of sauce
- Berry Milk (Dessert)
- 1 cup of Cashew Milk
- Handful of frozen berries
- 2 Splenda
- 1 serving of fat/free sugar/free jello mix (Aldi Brand)
- 2 Tbs of Cocoa powder
- Lazy Meal
- 1 can of beef soup (lower calorie brand)
- 1 can of green beans
- 1/2 can of white potatoes
- Mix together
- Our Little Rebellion Protein Crisps
- Pretzel sticks
- Rice Cakes
- Mixed Nuts (At work)
- M & M’s plain
- Eating Out
- Chipotle (highly customizable)
- Which Wich
- Kickback Jacks
This basically sums up my diet at the moment. I usually have a really big cheat day on Sunday in which my weight always spikes. It’s usually pancakes for breakfast, a healthier lunch and a feast at dinner at my parent’s house. I had to eat at least 200 grams of carbs worth of pita bread alone. I also dipped this in a ton of Tzataki sauce. I do feel bloated the next day, but the weight drops off very quickly when I resume my routine.
Richmond Airport was packed as usual. 😉
Sarah and Abby!
Soup with extra greens and potatoes
Eggs and brussel sprouts
Pancakes with m&ms and blueberries
Sunday cheat day
Sarah and the dogs
Another busy weekend that literally flew by. I have a lot of stuff that I have been dealing with recently. Mostly due to the new year, finishing off payments, wedding stuff, travel and so on. Next week I will fly to Chicago with Sarah to see my new niece! I’m really looking forward to it. Once this trip is over though, my schedule should get a lot more relaxing.
I have been more or less still eating kind of whatever recently. I really want to get some organization back into my routine this year though. I’m strongly considering some Keto-ish type of diet to continue shredding some fat and water weight before the wedding. I want my routine to be more consistent as well and to continue making some strength gains in the gym.
Another goal I have is to max out my savings. I literally just finished off my auto payment and besides rent and insurance have zero debt. Considering rent and insurance is something you will always have, I consider that zero debt. I have maxed out my 401k this year to take advantage of the employer match and have continued funding my Roth IRA and Taxable account. The market has been amazing recently, so I already have a lot of earnings on these accounts. Even if the market was horrible though, I will still continue making savings payments. The market always fluctuates, but as long as you don’t withdraw money then you don’t lose anything.
I want to keep my grocery bill more consistent this year as well. Shopping at Aldi has already saved me a ton of money, but I would like to do even better this year.
I plan on making my diet very minimalistic. At least 5-6 days out of 7. Meat, eggs, cheese, berries, protein powder, peanut butter and alcohol will make up the vast majority of my diet. I will skip a lot of the extra carbs, snacks and fruit.
My workouts I plan on keeping pretty similar. I want to keep lifting heavy and until I find something better to change it with I want to keep it about the same. I’m still doing a Push / Pull setup 4 days a week. I also plan to do cardio at least 2-3 times a week.
White Bean Chili
Kickback Jacks – Wings
Kickback Jacks – Salad
Eggs, bacon and brussel sprouts
Due to the holidays, I haven’t had much free time recently. Yesterday was the first day I’ve had to myself in a long time. I was still playing catchup with certain things I needed to get done and didn’t have a ton of time to relax until the end of the day.
It may sound negative, but I’m looking forward to the New Year and the end of the Holidays. It’s going to be a big year for Sarah and I since we are going to get married and buy a house in the not too distance future. It’s also expected to get busier at work which may or may not involve a shift change. I have a feeling time is going to fly by.
The Holidays were good though and we kind of had two holidays. One with Sarah’s family and one with mine. We went to Sarah’s for Christmas Eve / Day and went to my parents for New Years Eve / Late Christmas. It was fun and involved a lot of eating. Sarah and I are trying to lose a few pounds in the coming months before the wedding. This includes any weight we gained during the Holiday and some extra.
I also ended up paying my car off with money I saved from work and gift money for Christmas. I now have zero debt (as soon as the slow a$$ credit union processes the payment I sent them a week ago), which feels great. I wanted to get rid of all debt and maximize my savings for the future and for the house we are going to get. Mortgage payments will likely be way less than our rent payment at the moment, provided we can put down a big enough down payment.
My exercise and diet will likely continue the same as it was last year. I honestly have not put a ton of thought into a new plan for 2018. Other than the fact that I will reduce my calories and stop having so many cheat days on the weekends. I got Sarah to finally start tracking calories. Since she is so small to begin with, she has less “error calories” to play with and needs to be more strict to see results.
Cream Cheese rollups
Gift from Sarah’s Aunt Kathy
Which wich Black Bean burger
Casa Del Barco
Casa Del Barco
New Years Eve spread
Sarah and Bandi 😉