Journal Entry 342 – Protein and Chinups

Four day work week last week. I must admit the extra day off was nice. Sarah and I went to trivia night at Don’t Look Back on Thursday night with some good friends and got second place! On Friday night we went to California Pizza Kitchen because my friend’s sister was bartending. That was the first time I had ever been there. No clue as to why haha. It has been around this area for a long time, but I never went for some reason. The pizza was good and we got the BBQ Chicken Pizza with a cauliflower crust. 8 out of 10. I will admit that it was much more expensive than I thought it was going to be. Tonight, Sarah has some friends in from out of town so we will be going out again. Expensive weekend haha.

In the gym, I have been doing a ton of bodyweight moves. I decided to do at least 3 sets of chinups every single day for the foreseeable future. I actually love bodyweight moves when at the gym, because it has gotten so packed recently, I can go upstairs away from it all and get a pretty intense workout by doing bodyweight moves to failure. I was doing Push/Pull, but due to the traffic at the gym, it becomes nearly impossible to stick to my routine as all the equipment is taken. My gym also jams equipment way too close too each other and you feel like people are standing on top of each other. I hate that feeling. I like to workout alone and have some room. Chinups have been working great though and my back and abs have been very sore. At the moment, it is the only “back/bicep” movement I have been doing. For push moves, I rotate between pushups, dips and bench press. No direct abs, no isolation moves. Just chinups and compound push movements with about 90% bodyweight moves.

For diet, I have been jacking protein through the roof recently. My goal is to eat very high protein meals, with low carbs and fat. I eat like this for every meal until we go out somewhere or I just want a big meal and then I’ll eat whatever. Mainly just very high protein and carbs and fats vary on the day. On average, I want to keep fat around 50 grams, Carbs 50-200grams (usually only 200 grams on the weekend and closer to 50g during the week) and protein over 200grams. I have been drinking a decent amount of alcohol recently, which do not fall into these categories. 😉

My main foods recently have been dark roast coffee, egg whites, protein powder (Elite XT currently), Costco mixed berries, Quest Bars, Tyson Blackened Chicken Strips (Costco – Really good), lean ground meat, steak, green vegetables, Our Little Rebellion BBQ Chips. The rest of my food is usually eaten out.

Journal Entry 340 – Taxes

Unfortunately, I missed my weekly post last week due to filing taxes. I try not to get out of the habit of blogging at least once a week, because I feel like this creates inconsistency. If you skip one week, next thing you know you are skipping several weeks. Taxes this year has been interesting and not fun. I switched my filing method to Married Filing Jointly and Sarah has some investments that can honestly be described as an out of state headache to file. We actually owe money to the state, which is the first time that has happened to me. I can usually knock out taxes in 30 minutes when it was just me, but not this time. Almost done with it currently and we should still net a nice federal return, but the state return is a payment. Just what I wanted to do, pay more taxes!

Anyway, not much I can do about it. Last weekend we had a nice dinner with Sarah’s Grandpa who was in town. He went to the Duke game the next day and unfortunately, they lost. Duke losing also ruined my bracket. However, Duke has gotten pretty lucky the two games prior to the one they lost, so I honestly think it was just a matter of time.

At the time of writing this, I can honestly say I’m not feeling too good. Came home yesterday with pretty low energy levels and have been sneezing a ton. The weather here is not very good either which doesn’t help.

My workouts still need some tweaking. As for diet, I still aim for 10X bodyweight during the week in calories and maintenance calories (13X Bodyweight) Friday, Saturday and Sunday. This puts me roughly at 2000 calories a day each week, which is about right for what I do. I do drink most weekends, so I also factor that into my calories for the day.

Journal Entry 314 – Part II – Moving In

Long time no post! Sarah and I have been very busy the past few weeks with the move-in process. Homeownership as we have been told and now experienced is a lot of work. It’s one of those things you don’t really appreciate until you go through it for the first time. Most of my free time has been moving everything around, hanging stuff up, fixing repairs, and yardwork. That being said the house looks great! We also had a home warming party last night, which was a ton of fun.

I have been tearing up my workouts recently. My workout’s format is below:

  • Push Compound – 3-5 sets of 6-12 reps
    • If at home I just do 5 sets of Pushups
  • Pull Movement – 3-5 sets of 8-12 reps
    • If at home I just do 5 sets of Pullups
  • Abs – 3-4 sets of 8-12 reps

That is all. I do this workout style every day and I take days off as needed, but usually only one day off on the weekend. I found by not overdoing the volume and avoiding the “junk volume/movements” I’m able to workout like this every day and perform well on every movement. My bench is already up 10lbs from this style of lifting. I try to heavy bench twice a week. I’m also doing heavy abs every workout and can really feel a difference when lifting heavy weights on my compound movements. I love it so far and another huge positive of this style of lifting is that it only takes 35 minutes a day.

My weight is down to 179.6lbs and it will fluctuate up to about 183lbs. I definitely lost some fat when we were moving in. There were a few days where we would literally be moving the entire day and I really only ate a few snacks during the day and a pretty light dinner.

My diet has been pretty consistent overall in terms of eating during the day. I eat pretty much the same thing every day and then kind of eat whatever at night. My dinner is usually healthy, but not always. This week I had higher carbs meals for dinner, but this can fluctuate daily. I always go low carb during the day, but dinner just kind of depends on what I’m feeling. Calories at the moment are right around 1800-2000, with usually around 2500 on the weekends.

Journal Entry 313 – Part I – Moving Out

This weekend my lease for my apartment ends. Sarah and I have been living there for the past year and a half. We had some good memories there, but I’m really looking forward to living somewhere else. I was off Friday, so my dad and I literally moved everything out of the apartment by ourselves into the storage unit. There was still a few big items like the couch and bed we had to move on Saturday and dear god those were a pain in the a$$. The way that apartment is structured does NOT make it easy to move things in and out. I probably made close to 100 trips carrying things from the apartment to the car. Moving stuff from the car/truck into the storage unit wasn’t fun either. We also had to rearrange the storage unit several times in order to fit everything into it. I would wager I burned close to 4-5000 calories easily each day.

On Saturday, Sarah and my mom cleaned the house and we were done at around 5:30 PM. What sucks though is we have to turn around and do it all again next week! Unfortunately, next week is going to be a 2 day weekend. I’m going to have to recruit some of my amigos to help me this time. If I had at least two friends helping, I think it would help immensely. Also, the most annoying part of the move is over, which is getting out of that apartment. Moving into the house will be far easier in terms of carrying stuff into it.

As for my workouts this week, I did somewhat of a bro split and really enjoyed it. I was able to do one heavy move at the beginning of each workout for 3 sets of 6-8 reps and then follow that with 3 sets of 12 reps for isolation movements. My focus was great and I got a really good pump after each workout. I only have time for 4 moves max per session in order to complete the workout on my lunch break.

Diet has been borderline keto recently. Not keto in the strict definition of sub 30 carbs, but very high protein and fat as my primary fuel source. Very low carbs except for incidentals and berries. It has been working really good though. My weight is hovering around 180-181lbs on a daily basis. Down from around 185lbs. My clothes also fit very good. I have a much easier time “staying in shape” when I just don’t eat many carbs. My mental clarity is better, mood is better, cravings are better and it is just easier for me to manage food intake. I had a few sources of carbs this weekend while moving but other than that not much recently.

Journal Entry 298 – Short One

Finished training last Thursday, so my schedule will go back to normal this week. Sarah and I went to Greensboro last week and did some stuff for the wedding. It’s only a couple months away, which is strange to think about.

In contrast to last week, I actually lifted every day last week doing a full body workout every day. Enjoyable, but the problem was I would get pretty sweaty at the gym and then have to go back to work after. Not fun.

My bench press has been going back up and right now stands at 215lbs for 8, 5, 5 reps. I literally have done heavy bench every other day and it seems to be going up pretty steadily. I have also done very little cardio, except for some light walking all week. When I got back to my new schedule, I will start doing cardio again. I have also incorporated some legs back into my routine and the soreness is already gone.

My diet has been pretty high protein and calories have been around 2000-2300 calories a day. This seems to be a good amount for me to stay around most of the time. Good energy, good strength in the gym and since I eat pretty balanced, I can pretty much eat whatever I want within this calorie range.

Journal Entry 297 – Training / Light Week

It’s going to be a short entry this week. Due to training at work, my schedule as shifted from Monday and Thursday 9-8pm. Not a bad setup, but it leaves you very little free time during the week. You basically drive home, eat dinner, watch an hour of TV and go to bed. Rinse and repeat. I only lifted one-day last week, due to this busy schedule. My days are very busy at work, which is nice from “it flys by standpoint”, but I haven’t had a huge urge to rush off to the gym on busy days like this. I used this one hour period last week for time to just sit and relax.

My bench was down last week. I also had some strange shoulder pain in my front delts when doing pushups. They felt very tight and not good. So I basically took the week off from lifting. I did run about 5 miles on Friday and took Saturday off. I’ll probably go lift today, but not sure what next week holds.

My calories were pretty low this week, especially during the workweek. I didn’t really have time to eat until my lunch break at 12pm and 8:30pm at night when I got home.  I plan to have a higher calorie day today, but I got a feeling next week may be similar to last week in terms of training and eating. In other words, not good.

I’ve been watching a lot of Youtube on my time off. There is a channel called Star Wars Theory that has very interesting content. Been kind of on a Star Wars spree recently, probably just to nerd out and get out of reality for awhile. Also, listening to Broderick Chavez who is a powerlifter and basically a comedian. He talks a lot about diet and nutrition and is very entertaining to listen to.

Also, really glad the Eagles won the Super Bowl. Nick Foles seems likes a really good guy and it’s nice seeing a different team win it besides the Patriots.

Journal Entry 291 – Star Wars / Busy Weekend

Very busy weekend for Sarah and I this past weekend. We had a party at a co-workers house on Friday night, I worked all day Saturday then went to see Star Wars on Saturday night. Sunday we went to my parent’s house and all day Monday we went to the Williamsburg Outlets to do most of Christmas shopping. Today I had to go to the doctor, workout and ran to the grocery store. This weekend literally felt like a blink of an eye. That being said it was a really fun weekend and everything turned out good in the end.

I literally consumed probably 4500 calories easy on Friday night at that party. My co-worker made some awesome food that was hard to resist. I also consumed a decent amount of alcohol. 😉

Star Wars was a really awesome movie. I give it 8 out of 10. It also had one of the most awesome scenes I have seen, which definitely boosted the rating. There were some things that I found kind of annoying and a major plot twist that I really didn’t like. It was still very enjoyable.

Sarah and I went to Williamsburg to shop at the outlet malls. I ended up getting some clothes and a new travel bag. I literally use my travel bag every single day. Got a good deal on a Swiss Gear travel bag for $60. I’m a minimalist so it can be very difficult to shop for me or even surprise me. Mainly because I don’t like a lot of crap, so sometimes what people think of as a surprise is to me a useless item that I will likely not use haha. I’m a simple man. Sarah didn’t find much, unfortunately.

As for training and diet it has been very sporadic. My training is more or less on par with where it has been. Could probably clean up the diet a bit to be honest. Just more protein and less fat and processed carbs.