Journal Entry 266 – Strength Plateau / Carbs / Random …

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.

Random Reading:

https://forum.bodybuilding.com/showthread.php?t=157454583

https://www.muscleandstrength.com/articles/gain-35lbs-in-6-weeks-naturally

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. 🙂

Journal Entry 264 – Challenge Week 1

This is the first week of the company gym challenge. I have gone to the gym as normal every day of the week so far. I have also busted some plateaus on bench this week, which felt really good. I finally moved up to 200lbs on bench press after hitting 195lbs for 3 sets of 8 reps on Thursday. Very satisfying feeling. My pull workout also saw increases of reps across the board on all exercises. I added a high rep / recovery / isolation day after each push/pull workout. In other words, I do a push workout, next day is pull, next day is recovery, then repeat. The point of this recovery day is to do all the exercises I don’t have time to do on my push/ pull days. I also really liked it. The moves are 3 sets of 12-15 reps and no heavy lifting. Its main goal is to squeeze in some isolations and really just get rid of soreness. It was also really effective at reducing my soreness, because for some reason this week, I was feeling DOMS pretty d*mn bad. Cardio has been done 4 out of the 5 work days this week.

My diet this week has been around 2300 calories a day.  High protein, moderate to high carbs and low to moderate fat. Nothing special in terms of macros, but mainly just making sure I eat enough to fuel my workouts. If you are running in the morning and lifting in the afternoon and don’t eat enough, trust me you ain’t going to be feeling too hot. 😉

Workout Summary:

  • Monday – Cardio and Push
  • Tuesday – Cardio and Pull
  • Wednesday – Cardio and Recovery isolation day
  • Thursday – No Cardio  and Push (same as Monday) – PR achieved
  • Friday – Cardio and Pull (same as Tuesday)
  • Saturday – Recovery Isolation day
  • Sunday – Cardio only

Journal Entry 258 – Grind Update

Another week in the books. Very similar to last week in terms of diet and nutrition.

Weekly Routine:

  • 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
  • Popchips
  • 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.

 

Journal Entry 254 – PC issues, Madden and Diet Update

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:

  • Chest/Tris
  • Back/Bis
  • Shoulders/Traps
  • Chest/Tris
  • Back/Bis

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.

Journal Entry 244 – Getting Organized

First week of the regular schedule. The first two days I went to the gym after work and hit the gym around 6:15. Monday wasn’t bad at all and I was shocked. Then I realized it was Halloween and lot of people were with their kids. Tuesday night came and it was PACKED. My workout was still good though because all I did was cardio that day anyway. On Wednesday, I had dinner plans at 730 PM so the gym wasn’t really an option because I had to shower after and I wouldn’t have time. So I got up at 645 AM and there was like 10 people in the entire gym. So I think I found the time I plan on going. My strength was fine early in the morning, but I did do some cardio to heat up my body temperature and loosen up the joints.

I plan the schedule to look like this:

  • Monday – Cardio
  • Tuesday –  Push
  • Wednesday – Pull
  • Thursday – Cardio
  • Friday – Cardio
  • Saturday – Push
  • Sunday – Pull

As for my lifts, Barbell Bench is up to 195lbs already from 185lbs. I’m touching the bar all the way to my chest for better form and range of motion. I got 5, 5, 4, 4 reps with 195lbs last Push workout. Pull workout I got the 115lb Db’s for 5, 5, 4, 3. I dont remember ever breaking the 115lbs with this exercise so looking forward to the 120s.

Cardio is a steady state jog for 40-50 minutes. On days I know I’m going to eat a ton and those days happen to fall on non-lifting days, I will also throw in some high rep (20 reps) depletion work on the machines. I also do 10-15 minutes of running before each lifting day.

Diet is as follows:

  • Supplements before work with a can of spinach
  • Meal 1 – Coffee > Protein Pudding/ Berries >Lenny and Larry Cookie (small size)
    • (400 cals – 30 grams of protein)
  • Meal 2 – Bag of Rice Cakes or Pop Chips (usually change the flavors up)> Protein Bar
    • (550 calories and – 25 grams of protein)
  • Totals around 1000 calories and 55 grams of protein at this point
  • Meal 3 – Lifting Days
    • Pretty much anything I want for around 1000-1300 calories
      • Chipotle helps a lot with this. So much customization options to hit the amount you want. It also tastes phenomenal and it really affordable for the food you get.
  • Meal 3 – Cardio Day
    • Pretty much anything for around 800-1000 calories
  • Meal 4 – Usually protein pudding, cottage cheese or ice cream
    • 100-200 calories
  • Totals – Lifting Days – 2500+ calories / Cardio Days – 2000 calories

So my diet is structured during the day because I find it keeps my hunger at bay nicely. Then very flexible at night, because I can pretty much eat anything I want. I usually go to Chipotle, but I may start throwing in small pizzas and subs as well. These tend to be loaded with protein, carbs and fat, which is what I want at that point. Macros are very balanced at the moment. Protein is around 120-140 grams, carbs is close to double that and fat is around 60-70 grams most days.

Journal Entry 208 – Halloween

Halloween Costume
Halloween Costume

Pretty active week for me last week. Hit a lot of steps and averaged about 14000 a day. Halloween was this weekend, so this past weekend wasn’t the healthiest in terms of nutrition, but it was a good time. I went as Spiderman and my other friends went as the Avengers.

Strength has been more or less the same here recently. Still hitting around 190lbs for 3 sets of 5-8 reps on bench. Chinups and Dips are more or less the same, but if anything they have slightly increased.

Hit a low weigh in of roughly 169lbs this Saturday. My diet recently has been pretty relaxed in terms of food choices, but I have a few simple guidelines I have been following. Sunday through Thursday I try to hit anywhere between 1700-2000 calories. The goal here is to burn fat all week. Friday is a maintenance intake and Saturday is a cheat day. Last Saturday was 3500 calories (at least that’s what I wrote down haha). This template just seems to work very well for me and allows a high degree of flexibility worked in. Averaged out over a week, calories were 2150 and macros were 145 protein / 200 carbs / 60 grams of fat.

Lunch is usually my biggest meal of the day and has most of my carbs and fat. I do this mainly because its the meal I enjoy the most and have the most time to make and eat. Its also right after I exercise. Dinner is has been kind of small here recently and usually is just protein, veggies and some hummus.

Giants put up 49 points and lost this week. Eli put up 350 yards and 6 touchdowns and Beckham caught 3 tds for 130 yards. Should have won, but awesome game to watch.

Some pics from the week:

Eggs and rice
Eggs and rice
Calamari and veggies
Calamari and veggies
Greatness
Greatness
PF Changs my new favorite restaturant
PF Changs my new favorite restaturant
Calzone
Calzone
My neighborhood walk view
My neighborhood walk view
Fall
Fall
Tequila with Diet Sierra Mist
Tequila with Diet Sierra Mist
Omelete with veggies
Omelete with veggies
Meat and veggies
Meat and veggies