Journal Entry 190 – 2 on 1 off

Log:

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Week 35

6/06 – Missed – 3000 calories – 10000 steps – 5 miles

6/07 – 173.4lbs – 2500 calories – 9700 steps – 4.8 miles

6/08 – 174lbs – 1700 calories – 14800 steps – 7 miles

6/09 – 174lbs – 2050 calories – 13100 steps – 6.2 miles

6/10 – 174lbs – 2250 calories – 6300 steps – 3 miles

6/11 – 175lbs – 1800 calories – 13500 steps – 6.4 miles

6/12 – 175lbs – 2050 calories – 12000 steps – 5.7miles

Average Weight Р174lbs /  Average Calories Р2200

Blog: 

My body temperature is still roughly around 97.2 degrees. Still too low in my opinion and it needs to get raised back up. Been doing more research on the topic and some of the information on the internet is comical. There is so much bad information out there its no wonder people get confused. You could type in one topic and get 20 different articles all saying different things. The only way you can separate fact from fiction is to know a decent amount about the topic in the first place or to get it from a really trusted source. A good example of what I’m talking about is an article about foods that raise body temperature and the top two foods were water with lemon and peanuts. Both of these foods do nothing. Cayenne pepper was mentioned, which is true for a very short time, but does nothing long term to bring it up, unless you eat it at every meal.

Since I’m a minimalist, I like to keep things simple. The best foods to raise metabolism are Salt, Saturated Fat, Sugar and Starch or the 4 S’s. I did not make this up, but it was discovered by independent researchers who studied Ray Peat. I have to agree, because I noticed a superfood that encompasses all of these in one: pizza. No one is ever in a bad mood after eating pizza and that’s is mainly because it has 4 of the main stress fighting foods in it. I notice every time I eat pizza, my mood and energy instantly improves. This is only true if its real pizza, not a thin crust, gluten free homemade pizza with no cheese on it. I’m not sure what that is, but its not pizza. I also noticed foods that contain a mix of these usually work better. Meaning the foods have salt, starch and saturated fat vs just one of these in isolation.

Also calories are important but if you eat 2000 calories worth of vegetable oil vs 2000 calories worth of cheese pizza, then these will have two different effects on the body heat. Also when you eat may make a difference. If there is a time during the day where you find yourself very stressed out ,then that would likely be a time for a big stress fighting meal or a least a good sized snack with the 4 S foods included.

As for Sugar Vs Starch being better than the other, I really dont think it matters. There is a lot of research showing that the difference is negligible and starch usually fits better into normal meals. Although fruit would probably be better during the day due to it ease of consumption as a standalone snack.

Another important thing I learned from Charles Poliquin is the interaction of the 4 main neurotransmitters. Dopamine, Acetylcholine, GABA and Serotonin. The first two are exciatory (promote energy) and the last two are inhibitory (promote relaxation) All these are necessary from proper brain functioning. If you have too much of some of these and not enough of the others, then your brain becomes unbalanced and this leads to mood issues, anxiety, low energy and inadequate recovery. The thing is though these do NOT function in isolation. Meaning you would have to eat nothing but carbs to get the GABA and Serotonin release, but you would miss out own the dopamine and acetylcholine, which would lead to sluggishness and fatigue. The best way to avoid this is to include protein at each meal, with carbs and fat and some fiber to control the release of all these of these hormones. This kind of confirms my belief that balanced meals are usually superior and why these hormones also confirm that including the 4 S’s at a meal would be superior to any of those in isolation. If you only eat protein and fat then you only get a release of the first two hormones, which is good for energy, but bad for relaxation. If this is carried out for a long time then you become unbalanced and can develop anxiety, low mood and low motivation. Vice verse eating like an obese person and only eating a lot of carbs void of protein, healthy fat and fiber than your GABA and serotonin are too high, which leads to sluggishness, laziness, becoming overweight and poor energy levels. Balance is key.

Workouts:

My new workout schedule is 2 on 1 off repeat. My split is Chest/ Tris, Back/Bis, Off, Shoulder/Upper Chest/Traps, Legs and Abs off Repeat. So basically a 5 day split with 2 rest days, although there are no specific days of the week that I do a certain muscle group and they tend to float around. I actually really like it. I noticed upper body and Full Body workouts are very fun to do, but they kill me the next day, especially if its mainly compound movements. I mean I could be out for days after these workouts. I also like to isolate certain muscles like traps and rear delts and by doing full body workouts I just end up either doing way too much or leaving out too many muscle groups I want to hit. I felt the best way to address this, is to give each muscle group its own day and hit it every 6th day like a normal bodybuilder. Tom Venuto said this is his preferred way to training (meaning 2 on 1 off) and he occasionally likes to do (2 on 1 off 2 on 2 off)

Also getting rid of the real heavy weights and focusing on form for anywhere between 6-12 reps. I usually shoot for 8-10 and if the weight is too heavy 6 is usually the least amount of reps I can get. I also can knock these out in around 45 minutes or so and really been enjoying it so far. It’s similar to a Bro Split, but not quite the same. Also ego is taking a hit because the amount of weight I’m using has dropped on most exercises, but this doesnt mean I have gotten weaker, just that I’m focusing more on the muscles and not just about getting the weight up at all costs.

Nutrition:

Average of 2200 calories this week. Still playing around with different foods and everything. My breakfast is pretty much always two scoops of protein powder mixed into pudding with fruit, lunch is usually meat, veggies, eggs (hardboiled) and cheese and dinner contains the bulk of calories and carbs with adequate, but not excessive protein eaten at dinner. I always have some type of dessert that is roughly 100-150 calories that is mostly carbs. Body temp is rising, but still needs to be higher. May bump the calories up a little more this week and may play around with different foods to see its effects.

Pics from the Week:

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Meat, veggies
Meat, veggies
3/4 cup of black refried beans 1 cup of spanish rice 3oz of chicken 3 corn tortillas fat free sour cream
3/4 cup of black refried beans
1 cup of spanish rice
3oz of chicken
3 corn tortillas
fat free sour cream
Meat, veggies, potatoes and butterbread
Meat, veggies, potatoes and butterbread
Meat and Veggies
Meat and Veggies
Meat. veggies and toast
Meat. veggies and toast
Meat, veggies and toast
Meat, veggies and toast
Vino
Vino
Meat, veggies and crackers
Meat, veggies and crackers
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Journal Entry 188

Log:

5/23 – 172.4lbs – 3000 calories eaten – 9500 steps – 4.63 miles

5/24 – 174.4lbs – 2200 calories eaten – 4900 steps – 2.4 miles

5/25 – Missed – 2200 calories eaten – 9956 steps – 4.7 miles

5/26 – Missed – 2100 calories eaten – 13160 steps – 6.2 miles

5/27 – 175.2lbs – 2250 calories eaten – 7700 steps – 3.7 miles

5/28 – 175.8lbs – 2200 calories eaten – 6400 steps – 3 miles

5/29 – 176.2lbs – 2300 calories eaten – 12800 steps – 6 miles

Average Weight – 174.8 lbs – Average Calorie Intake 2300 calories – Average Body Temperature – 97.2 degrees (Morning)

Blog:

So my average temperatures this week were around 97.2 degrees which is .6 degrees better than last week. Definelty trending in the right direction and I have noticed reduced soreness from lifting and better overall energy levels. My goal is to keep slowly increasing calories until my temperature hits roughly 98.6. I will say though that my temperature has reached 98.6 at different points in the day and usually increases well beyond 97.2 after certain points in the day.

My split this week was Push on Saturday, Legs on Sunday, Monday was rest, Tuesday was Pull, Wednesday was Push, Thursday was Legs and Friday was off. Sets were mainly 3 although I went 4 on some exercises and reps were kept right around 8-10 reps for the most part.

My diet was kept pretty similar to my normal routine. I usually have 2 low calorie meals for breakfast and lunch with high protein, small amounts of fat and fruit or vegetables then I have a huge dinner to make up the rest of my calories. Basically it looks like this:

  • Breakfast – Two scoops of protein powder, 1 cup of berries, half a quest bar
  • Lunch – 5oz of lean meat, 1 hardboiled egg, 2oz of imitation crab meat, 2-3 cups of greens and 1 laughing cow cheese wedge
  • Snack – Half of Pure protein bar, 1 4-5oz apple and maybe .5-1oz of beef jerkey
  • Dinner – What ever is left. Every night is different. Most of the time its potatoes and meat, but this week was pizza one night, wine and bbq chicken with baked beans another night and chinese low fat fried rice with meat and vegetables another night.
  • Dessert – 1 cup of almond milk with 2 tbs of fat free/sugar free jello pudding (various flavors) and 1/3 cup of frozen berries and finish quest bar (this is really good and turns into a pudding)
  • I’ll also throw in a banana or at least half of one with some of my meals

This way of eating works very well for me. I like to keep the first half of the day low calorie, because it keeps energy very high during the day. It also allows me to get in most of protein and fat and vitamins and then have a big meal at night. Usually I have at least 1000 calories to play with at night sometimes over that. This allows me to keep my early meals consistent and my dinners a little more varied.

I also think there is some nutrient partitioning benefits to eating this way. Basically keep the body in a somewhat depleted state during the day (meaning low calories and low amounts of fat and carbs) and then replenish at night right before bed. I also noticed a high protein breakfast, meaning over 40 grams or so can shutdown your appetite for the whole day. Its almost fail proof. Sometimes I get home and I’m not ever hungry. This makes my diet very enjoyable, because in the past when I tried to add in calories at earlier meals, such as including oatmeal and banana at breakfast and rice at lunch, I would noticed my hunger would increase and I would be hungry all day. Not the case with my current diet.

Eating in this fashion also works very well with being social, because you can easily go out and fit in something from any restaurant and get it under 1000 calories.

I’m aiming for roughly 250 carbs / 60 fat / 180 protein and around 22-2400 calories. I’m not tracking this with the goal of hitting exactly those numbers though. Its more an approximation. I also have some alcoholic drinks every now and then so that will also throw my numbers off, but it’s all good.

Pics from the week:

Bertuccis Calzone
Bertuccis Calzone
Left over Calzone with lean meat and veggies
Left over Calzone with lean meat and veggies
Lean meat and squash with vegetables
Lean meat and squash with vegetables
BBQ chicken on a potato roll with baked beans
BBQ chicken on a potato roll with baked beans
Lean meat, veggies and potatoes
Lean meat, veggies and potatoes
Lean meat, veggies and vegetable fried rice (low fat) with a crab rangoon and steamed dumplings
Lean meat, veggies and vegetable fried rice (low fat) with a crab rangoon and steamed dumplings
Homemade pizza with organic trader joes crust and low fat marinara, pepperoni and chicken (tasted alright, but probably wont make again)
Homemade pizza with organic trader joes crust and low fat marinara, pepperoni and chicken
(tasted alright, but probably wont make again)

Journal Entry 187 – Body Temperature and Metabolic Rate

Log:

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5/16 – 174.4lbs – 2900 Calories – 7100 steps – 3.6 miles

5/17 – Missed – 1900 calories – 10300 steps – 5.2 miles

5/18 – Missed – 1900 calories – 11700 steps – 5.5 miles

5/19 – 175.4lbs – 1850 calories – 11900 steps – 5.9 miles

5/20 – 175.8lbs – 2160 calories – 11500 steps – 5.5 miles

5/21 – 175lbs – 2300 calories – 11900 steps – 5.6 miles

5/22 – 175lbs – 2400 calories – 13300 steps – 6.3 miles

Average Calories – 2200 calories – Average Weight – 175lbs

Journal:

So last week I decided I was going to do a modified version of the V-diet. This is a low carb, full body plan. But I’ve feeling off for the past 2-3 weeks and I had no idea why. Been low carbing it pretty much 6 out of 7 days of the week, just due to taste preferences and making sure to keep the fat and protein going strong. After writing my blog post, I stumbled upon an article talking about body temperature and its relation to weight and metabolism. Very interesting research and it seems pretty clear that for every degree below 98.6 degrees you are, there is a good 5-10% reduction in metabolism and this is probably closer to 10%. Basically if your BMR is 1800 calories and then your metabolism is slow by about 180 calories a day. Your BMR is the main thing affected and I’m sure you could make up for the cratering of a metabolism, by walking or jogging a ton. But the point is the dropping of the metabolism shows something is off. Not enough energy is coming in and the thyroid is slowing down along with a host of other negative side effects for energy production. Decided to test mine out and it was 96.6 degrees. Thats a big drop off of about 360 calories a day.360 x 7 is about 2500 calories a week. I also noticed I wasn’t getting nearly as motivated to life anymore. I had a burn out feeling and no matter how many times I changed my workouts, it wasn’t enough to get me into it. Lowered base body temperature is good from a longevity standpoint, but not from a good being in the “present” standpoint and this is something I need to fix.

My plan is to do more of a bodybuilding routine and do a 5 day push/pull/legs routine. I noticed when I workout my body temperature heats up to 98.6 or higher and stays there for a few hours. Hot showers also achieve this and so do bigger meals with lots of carbs. The workout surge in temperature is likely due to adrenaline. This is still good, but you ideally want your temperature to be warm always and not have adrenaline and cortisol keep it elevated at all times. I also plan to increase calories mainly through carbs. My estimated maintenance due to reduced body temps is about 2250 calories a day. Is this number 100% accurate? – Probably not. My body temperature in the morning is right around 96.6-97.2. But this is a fair estimate of how much I’m burning roughly. I plan to eat at least this everyday and slowly increase till I reach higher body temps. I noticed a few weeks back that my estimated maintenance was right around 2500 calories. It didnt make sense to me due to my high activity levels, but now I realize it could have been a lowered body temp. I also noticed body temp can fluctuate a lot during the day. I’d say on average it hits mid 97’s during the day. Again not a huge decrease, but I still want it to be at least 98 where it should be.

I do feel that normal body temp is very important. Not only for general health, but for energy and putting on muscle and strength quickly. So the new plan is to do a new routine with roughly 3 sets of 8-10 reps on everything about 5 days a week, eat more carbs and less fat and protein, eat at least 2300 calories a day and monitor body temperature as I go. Not sure how long it will take to get back to normal, I guess it depends on much I eat. Definitely not going to combine too much food with a lowered metabolism as this will mean fat gain. I really do enjoy low carb diets from a taste and ease standpoint, but if this is one of the side effects, then I may have to wave goodbye to them for now and probably for good.

Workouts:

Saturday – Upper Body

Sunday – Bodyweight Circuit

Tuesday – Chest only

Friday – Pull

Strange split this week. Took most of the week off due to lingering soreness and lack of motivation. I realize now, why I’m sore all the time, due to lowered body temp impacting recovery.

This week I plan to introduce some more variety into my workouts, by not focusing so much on strength and including more overall exercises with reduce number of sets per movement. Haven’t done this in awhile and I think I’ll like the change.

Nutrition

This week I was aiming for roughly 2200 calories 250g of carbs / 165g of protein / 61g of fat. I will bump this up if I noticed no change in body temperature. My main goal was to eat more carbs and less fat and protein while maintaining a calorie deficit. I plan to eat at least maintenance this week though. I noticed I’m actually getting leaner and pushing past plateaus by eating more carbs and less fat. I also eat most of my carbs at night, mainly for energy reasons. I dont like big carby meals during the day at all. Energy sucks and it leads to cravings. By eating all my carbs at night, I really dont care if makes me tired because I’m not doing anything anyway. Plus you get to make a really big meal and it also helps with sleep. I expected the scale to spike, but if anything it has gone down. I have lowered my fat intake a bit though mainly to incidentals, mainly because I’m trying to focus on carbs at the moment due to its effects on body heat. Still trying to figure my go-to meals with carbs and a lot of the time it ends up being random carby foods, mainly because I dont know what to make haha.

I’m hoping this is the key to getting me out the rut I currently find myself in.

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Chicken, black beans, special K chips
Chicken, black beans, special K chips
Kettle Corn made with coconut oil.Low fat though.
Kettle Corn made with coconut oil.Low fat though.
Trader Joes breaded chicken tender and veggies
Trader Joes breaded chicken tender and veggies
Protein powder with a sweet potato
Protein powder with a sweet potato
Huge strify with meat, veggies and potatoes
Huge strify with meat, veggies and potatoes
Lean meat, veggies and pasta with pomodoro sauce
Lean meat, veggies and pasta with pomodoro sauce
Breaded chicken tenders, two potatoes, baked beans, Butter bread and some veggies
Breaded chicken tenders, two potatoes, baked beans, Butter bread and some veggies