Journal Entry 303 – Minimalist

Time to return to my minimalist roots for awhile.

Workout

My routine is back to a super minimalist template and will be a 4 day Push / Pull routine as shown below:

  • Day 1 – Push
    • Barbell bench 4×6-8 reps
    • Dips 4 x AMRAP
    • Cable Crunch 4×8 reps
  • Day 2 – Pull
    • Chinups 4×6-8 reps
    • DB Curl 4×8 reps
    • Ab Machine 4×8 reps
  • Day 3 – Cardio
    • 30-40 minutes of Cardio
  • Day 4 – Push
    • Incline Dumbbell bench 4×10-12 reps
    • Dips 4 x AMAP
    • Cable Crunch 4×8 reps
  • Day 5 – Pull
    • Db Rows 4×10-12 reps
    • Chinups 4x AMRAP
    • Cable Crunch 4×8
  • Day 6
    • Cardio 30-40 minutes
  • Day 7
    • Cardio 30-40 minutes

I love it so far. I wanted to do full body but quickly realized that there was no way I could possibly finish that on my lunch breaks. The above is actually really intense despite the lowish volume. I want to hit the abs with heavy weights and more frequency. You will not find any isolation in this routine because it doesn’t really fit well into a time saving minimalist routine. I also do at least 100 pushups a day and have for some time now.

Diet

I have decided to go pretty close to a PSMF diet until the wedding with a few occasional cheat meals. I’m trying to get down to about 175lbs and stand at 182lbs currently. My calories are actually much higher than a normal PSMF, but the point is basically to eat protein and veggies only. Carbs and fats are incidentals. I estimate with my current deficit I should net about 1lb to 1 1/2 lbs per week. Since my protein is high and I’m lifting regularly to retain my strength, I’m expecting this to be pure fat.

I may eat some carbs at night (prob not many though) and have an occasional cheat meal (probably once a week) just for a little variation, but I plan to stick to this pretty rigidly for the time being. Of all the diets I have done when I eat nothing but lean protein and veggies and keep carbs and fats low, the fat always comes off.

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Journal Entry 302 – Balance

So I spent about one week on the carnivore diet. It was great at first and not great towards the latter end of the week. I really started to crave any type of sweets and there is no way I could ever do it long term. My calories were higher than normal and my fat intake was well over 100 grams a day. I wanted to keep it high on purpose to see if I noticed any additional benefit in terms of lifting or cardio. I did not.

The savory test of eggs and beef were great at first. After about 4 days, I wanted to eat anything but those foods. Cooking these foods also became a chore. Another huge negative to this diet was food volume or should I say the lack of it. When you cook a very large serving of 12oz of beef (90/10) it loses about 4-5oz in the cooking process. So you have about 600 calories worth of beef and it’s a pretty small serving of food. I was actually always hungry after my meals and these meals were both high in protein and fat. I really missed the large volume in my meals and felt pretty restricted.  If you added anything on top of these meals such as guacamole or cheese or extra meat, your meal was easily close to 1000 calories and still very unsatisfying.

As excited I was to initially try it, my excitement was even higher to end it. It was worth a shot, but I think a diet consisting of lean meats, fruits, vegetables and healthy fats (avocado, nuts, some saturated fat, fish oil) is still the way to go and keeps cravings at bay and energy high. Deep down I knew this anyway but it was worth a shot.

My apartment gym’s dumbells only went up to about 50lbs until a week ago. They bought 2 100lb dumbbells and 2 70lb dumbbells, which allows me to do a lot more in the gym. Due to my failed diet experiment that was very unbalanced, I wanted to make the perfectly balanced workout routine. I’m going to do 3 full body workouts and 3 cardio workouts with one day off.  Keep it simple :).

Journal Entry 301 – The Carnivore Diet?

The Carnivore Diet

The Carnivore Diet seems to be the flavor of the week in the dieting industry.

This diet has actually been around a long time but recently resurfaced due to Dr. Shawn Baker. He is a doctor that started eating only meat for a lot of reasons, but mainly because he found he could stay lean and recover faster when eating only steak. He also noticed the disappearance of bloating, health issues, joint pain, cravings and a whole plethora of other benefits.

In terms of macros, the carnivore diet is a zero carb diet with more protein than a traditional ketogenic diet. It reminds me of old school bodybuilder diets that Vince Gironda and Arnold Schwarzenegger used to use to get really ripped.

This is a red meat diet though, which is where it truly differs from Keto. The reason is red meat is actually a very dense and nutritious food. It contains many of the fat-soluble vitamins, minerals and nutrients and delivers them in a streamlined dose. Meat is easy to digest and the fat from the meat also helps the nutrients to be absorbed. The low fiber also counteracts some of the binding that can occur with nutrients being absorbed. Another really good food to eat in addition would be Eggs as they fit the same bill as red meat. Some people have allergies to eggs though, which is why red meat usually works better. The dietary fat from the meat also has been shown to increase testosterone levels. Testosterone levels also have a lot to do with the overall nutrients you are getting, so the nutrient/ dietary fat combo makes it a great food to help with this.

Another interesting benefit of this diet is actually pretty cheap. If you substitute out the steak for ground beef and eat some eggs to replace one of the steak meals, the diet is very cheap. You get more calories per dollar. With vegetables, you can eat way more volume, but this comes as the expense of bloating, gas, indigestion, a sluggish “heavy” feeling and it’s more expensive because the food is so low in calories that you have to buy more. Vegetables usually don’t help your appetite very long either. They are initially filling, but 1-2 hours later you are hungry again.

The zero carb aspect is also very important for the overall health gain you get. Low carbs have been shown to be very helpful in managing blood sugar-related diseases (think type 2 diabetes), helping to lower cravings (again likely due to blood sugar), restoring health (tend to be loaded with nutrients / higher quality foods) and sensitizing the body to insulin and carbs. This list could go much longer, but I came from a family history of type-2 diabetes, so I’m always conscious of this. These diseases are built over time, so it’s important to eat in a way that feels right.

I find this diet intriguing. I don’t think I could ever do just red meat, but I could adapt a diet pretty similar. I went to Costco and bought 5lbs of 88% lean ground beef for $15. Deals ;). I also bought some eggs from Aldi that I got for $0.40 a dozen. My grocery bill is going to get very cheap. I’ve done this diet the past 2 days and have already dropped 3lbs. Yes, its mostly water weight, but I actually look visibly leaner and my stomach is really flat with very littly bloating. I have also eaten 2500 calories a day these past two days, which for me is way too much to burn fat on. Nevertheless, the scale is down and I look leaner. Winning ;).

I’m going to run this diet for the next two weeks with maybe one cheat day thrown in. I love the simplicity of it and hope the results continue.

Image result for ron swanson meme

Workouts

I have been doing 200 pushups and 50 chinups 5 days a week and cardio 3-4 times a week for at least 30 minutes. I have only been lifting once a week in the gym. You read that correctly. For me, its the least “gym work” I have done in probably 10 years. I love to workout, but I hate gyms. Especially recently, because they have been packed beyond belief at all times of the day. That being said I have 3 major goals right now:

  • Get leaner
  • Get really good at pushups
  • Keep getting stronger on the bench press

I’m a simple man, what can I say. The bench press is my only gym workout and I’m still repping 215lbs for 6 or so reps. I think the pushups have been helping me a lot with this as well.

 

 

Journal Entry 300 – Pushups / Costco

For the past couple of weeks, I have done about 200 pushups a day, except for a few where I did around 100-150 or so. I usually do about 30 reps per set and do about 7 sets a day throughout the day. I’ve noticed some interesting benefits from them. One is that gives you a tremendous energy boost from it. Two is that pushups are getting very easy to perform and it seems the more often I do them the better I get. Third, is that my serratus anterior muscle is really starting to pop. Due to the position of the shoulder blades during pushups, the serratus anterior gets much better activation than a traditional bench press. I’ve enjoyed them so much, I’m going to start doing 2 bodyweight workouts a week. These bodyweight workouts will be a pushup/pullup superset workout with some stretching in between. Stretching is also something I’ve enjoyed. I haven’t been as consistent with pushups, but it really feels good. I usually work these in between sets in the gym.

Sarah and I went to Costco for the first time all year. I bought two new protein powders Orgain Vanilla and Creamy Chocolate. The Vanilla was new flavor and was a pleasant surprise. They were $8 off each, so no way I was passing that up. They also have a much thicker consistency, which I like. Elite XT “reformulated” its product and really ruined its taste for me. It’s way too thin and has a cheap whey protein taste. Dymatize is Trolling hard with that. ;(

We also got some frozen berries, steamed dumplings and Kirkland protein bars (their version of a Quest Bar) from Costco.

Also, Aldi has some really good frozen sushi. Spicy crab roll is awesome. You get 15 pieces for $5, which is a very good price for sushi.