Journal Entry 267 – Protein

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.

 

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 261 – Fullbody Again

Workout:

  • Saturday – 20 minutes of cardio / Shoulders and traps
  • Sunday – 30 minutes of cardio
  • Monday – 30 minutes of cardio / Chest and Tris
  • Tuesday – 30 minutes of cardio / Back and Bis
  • Wednesday – 30 minutes of cardio / Bodyweight exercises
  • Thursday – no cardio / Full body
  • Friday – 30 minutes of cardio / Full Body

Diet

  • Protein Pudding or Oatmeal
  • Popchips
  • Quest Bar
  • Chipotle, Panda Express or something homemade
  • Protein Pudding or Greek Yogurt with protein mixed in

So I think it is time to change a few things up. My workout will be changed to a fullbody approach done every day.  I will have two different workouts (A and B) and rotate these every other day. I plan on taking away all direct shoulder exercises for the time being. After doing some research I think they are a waste of time. They also slow me up in the gym on my lunch break and I have been a little late getting back to work. The main reason is I want a bigger bench and direct shoulder days and exercises just make my bench weaker overall.

Workout A

  • BB bench press 3×6-8 reps
  • Tbar Rows 3×10-12 reps
  • Close grip chin-ups 3xmax
  • Ez skulls 3×10-12

Workout B

  • Chinups 3×6-8 reps
  • Inc DB Press 3×10-12 reps
  • Dips 3xmax
  • EZ curl 3×10-12 reps

These are my two workouts that I will switch between every day. Arms are highly variable and can change daily. The first exercises of each workout will not change and neither will the accessories for the time being.

I do a lot of cardio every week, which is why no heavy legs are being done. Cardio is always done in the morning and lifting in the afternoon.

I’m going to bump up my calories as well to try and get my bench rolling. Progressive overload is the main driver of this workout as well as increased frequency.

Journal Entry 260 – Aldi / Weight Cut

Weekly Routine

Workout:

  • Sunday – Cardio 30 minutes / Abs
  • Monday – Cardio 30 minutes / Chest and Tris
  • Tuesday – Cardio 30 minutes / Back and Bis
  • Wednesday – Cardio 30 minutes / Shoulders and Traps
  • Thursday – No Cardio / Chest and Tris
  • Friday – Cardio 30 minutes / Back and Bis
  • Saturday (Today) – Cardio 20-30 minutes / Shoulders and Traps

Diet: (Calories Low: 16-1800)

  • Protein Pudding with berries and Coffee
  • Popchips 3-4 servings and 1 Quest Bar
  • Ton of veggies, lean meat, low calorie toast
  • Protein Pudding with berries

Last weekend my brother visited and it was a big eating weekend. Restaurant eating and full on buffets at my house. My weight ballooned to 187lbs on Monday morning and I was noticeably bloated/fat looking. I decided to do a mini-cut and take that bloat off. I stayed around 16-1800 calories a day and got down to about 179lbs. In the past, this was my normal intake, but I haven’t gone that low in calories in awhile. Especially 5 days in a row, maybe went that low on occasion. So, took off roughly 8lbs of bloat (mostly water, but some fat). My energy was good all week til Friday, which I felt really run down. Basically felt like I got hit by a train. So got some extra sleep Friday night and feel much better right now. I plan on eating around maintenance today and then will likely cut the following week too. After I assess where I am at the end of next week, I will most likely bump up my calories back to maintenance.

No Pr’s were set this week, but wasn’t really expecting it either. My lifts didn’t go down, though. I got a feeling 195lbs on my bench is going to be a sticking point for me that only big eating will take care of. Really enjoying the cardio, though. I could easily go more than 30 minutes, but I’m really trying to moderate myself so that I don’t burn out and get tired of it. 3o minutes is a sweet spot, where you can get almost of all the benefits with none of the downsides. Also, cardio is done in the morning and my lifting is done in the afternoon, so they don’t interfere with each other.

There is a new Aldi built very close to my apartment. This place is a grocery wonderland. It’s like Costco, but you don’t have to buy in bulk. You can literally stack your grocery cart with food (mainly whole foods) and pay like $50. Seriously, it’s really awesome. Probably cheaper than Walmart and the quality is much better. I can’t get everything I need from there, but all of my whole foods (frozen veggies, fresh veggies, fruit, yogurt, meat) I get from here. Saves a lot of money.

Journal Entry 259

Weekly Routine:

  • Sunday – Cardio 60 minutes
  • Monday – Chest
  • Tuesday – Back/Bis
  • Wednesday – Shoulders / Traps
  • Thursday – Chest/Tris
  • Friday – Back/ Bis

Added a few reps to my bench press and I’m getting very close to the 200lb mark for 3 sets of 6-8 reps. Shoulder press was stationary and chin-ups I was able to gain a couple of reps. I played around with some rep schemes on my accessory exercises, but I think I found one of my all time favorite chest workouts.

  • Chest or Chest and Tris
  • Barbell Bench 3 sets of 6-8 reps
  • Dumbbell Incline Bench 3 sets of 8 reps
  • Dips (weighted) 3 sets of 8 reps
  • Flys or Skullcrushers 3 sets of 10 reps

Always get a massive pump after a day like this even though the reps are on the heavier side. The tension from the sets feels incredible. Not too heavy and not too light. Sometimes by dropping the weight too light, I feel like I’m moving the weight, but not really getting much of a pump. I also feel like I can gas out pretty quick even with the lighter weight.

Diet has been more or less the same. Calories fluctuate between 2000-2500 calories a day and I really have not been emphasizing protein in the least. If anything I have been emphasizing carbs. Some days my protein has fallen below 100 grams and has not even remotely affected my strength levels. I have been drinking a lot of caffeine during the day at work, but has really always been high in my diet.

My weight is still hovering around the low 180’s at the moment.

 

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 257 – Carbs

Another week in the books. Strength levels more or less on par with last week. Nothing really gained or lost. I cut back cardio a little this week to see if it would help my strength gains and it did not. I may add in some depletion workouts this weekend just for fun and variety in my routine. Probably like 5 sets of 15 reps with one exercise per muscle group on both Saturday and Sunday.

I have really been pushing the carbs high as of recently. I want to see its effects on my mood, energy, motivation, strength levels, etc… So far it’s been pretty good in terms of everything except strength levels. Not that strength has gone down, but it hasn’t increased either. Funny enough as my carbs go up, so does dietary fat intake. Protein has really been going down. In my current eating schedule, most of my protein is at the end of the day before bed. I have noticed some pretty interesting effects in terms of bloating with the extra carbs. Bloating has been greatly reduced, especially at night. I used to go to bed looking like buddha some nights and would wake up with a flat stomach. Now I go to bed with a flat stomach and wake up the same way. I noticed better energy during the day and the ability to go longer without food. My appetite has gone way up though with more carbs. To be really satisfied after a meal, I need to put down a good 700-1000 calories a meal. The small 400 – 500 calories meals just don’t do it. Even though my appetite has increased, my cravings for “cheat” style food has gone way down. I used to really look forward to the weekend to put down some cheat food, but not really anymore. I mean I still look forward to it, but it feels like any other day in terms of food.

Weekly Routine: (workout)

  • Sunday (last) – Cardio Only – 5 miles
  • Monday – Chest/Tris
  • Tuesday – Back/Bis
  • Wednesday – Shoulders
  • Thursday – Chest/Tris
  • Friday – Back/Bis
  • Saturday (today)- Depletion workout

Still benching around 190lbs (touching chest to full lockout) for about Repsx8 7 6. Chins are 30lbs (full range of motion) reps x 8, 6, 5. Had to switch to DB shoulders for 55lbs for reps x 8, 7, 6.

Weekly Routine (diet)

  • Oatmeal 2-3 packs (made with Cashew milk), 1/2 tbsp peanut butter, 1/3 scoop protein powder, coffee
  • Popchips (whole bag 5 servings)
  • Quest bar
  • Dinner – Varies, but a large balanced meal. I noticed the more balanced this meal is the more satisfying from a mental and physical standpoint.
  • Dessert – Banana ice cream or Protein Pudding

Average Calories 2400 / Carbs 300g (fiber 40g) / Protein 140g / Fat 70g

My weight is around 182lbs at the moment. It spiked to 185lbs after a big cardio and big eating day. It then dropped to 180lbs after a lighter eating day on Monday.

Journal Entry 256

Another week of grinding. I have really been bumping up the carbs in my diet recently. I’ve noticed a lack of hunger way more often and the feel of being truly satisfied after eating. Really nice feeling. Workouts have been good as well. Strength is still slowly increasing, although I feel like my muscular endurance could be better. After my 4th – 5th set of a compound move, I’m basically done at that point. I can hammer out some light reps with an iso move, but it still feels pretty tough at that point.

Weekly Split:

  • Chest / Tris
  • Back / Bis
  • Shoulders
  • Chest / Tris
  • Rest
  • Rest
  • Back / Bis

Cardio was done on 4 days a week. Got the runners high every single time too. I’ve started to mix in an incline walk after a couple of miles or so just to mix it up. I’ll probably add back in some cardio every day again, though. Really feel mentally sharp at work, when I do this.

Had a high weigh in of 185lbs this morning. Been hovering around 180-182lbs, but I had a lot of food yesterday, easily exceeding 3000 calories. Since my focus is building muscle, I really don’t care that much. I still look just as lean as I usually do. 😉

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 253 – The Big Move

Last weekend from about Friday at 3 PM to Sunday 5 PM, Sarah and I moved into a new apartment. If it was just my belongings we would have been done in about half a day ;). But we decided to use the majority of Sarah’s stuff and she had a lot of things that she wanted to bring. I’m very much a minimalist, but not to an extreme. I like to eliminate things or belongings that I feel provide no value to my life. If I feel like something is just in the way, I either give it away or trash it. I convinced Sarah to part with some of her things before we moved. We gave A LOT away to Goodwill and threw away a lot of crap. Nevertheless, it still took the whole weekend to move, but it was worth it. The new place looks very good and has a huge kitchen and bathroom. We got a really good deal on rent and for the area we live in, it doesn’t get much better than what we got.

Luckily after all the chaos that comes with moving and after basically living in two places for the last 6 months, I can finally get some consistency back in my routine. I want this to be a big year for me in terms of progress. My focus will be on lean gaining and really upping my strength and size. I also plan on doing cardio at least 3-4 times a week just stay in shape.

My split will have 2 chest/tri days, 2 back/bi days, 1 shoulders/traps day and 2 days of cardio and some abs. These will likely be longer cardio days. Most days I keep cardio around 30 minutes or so in the morning. My strength has really been going up consistently at the moment and I’m really seeing some size gain improvement all over my upper body. My weight has increased to 182lbs, but I have really increased carbs a lot, so a lot of it is glycogen weight. I have also seen a nice muscular increase in my core. My bodyfat has not decreased, but it’s more or less stationary at the moment.

Diet has been really inconsistent, though, especially last week. Not that it really matters though, because it’s been working for me. My goal at the moment is just to keep protein adequate around 120-200 grams, carbs pretty high at least 200 grams and fat more or less as tag along food of whatever I decide to eat. A prototypical balanced diet. Nothing exciting, but working for me.