Carbs

Journal Entry 289 – Return of Cardio / The End of McAdoo

I decided to take on a December Dedication challenge. This idea was from listening to one of Joe Rogan’s podcasts after he overdid it on his vacation with too much food and drinking. His rules were different than mine, but the idea was great nevertheless. My rules are as follows:

  • Do cardio 5 days a week for at least 30 minutes
  • Eat out only twice a week (max)
  • Cut about 5lbs of fat and decrease waist size
  • Eat at least 5 servings of produce a day (easy for me)

So far it has been great. My diet is as 1500 calories max for 4 to maybe 5 days a week and 2500 calories 2-3 days a week. Based on my maintenance of anywhere from 2500-2700 calories, this is anywhere from 1 lb to 1.5lbs a week of fat loss. I’m trying to take off most of this fat before the Holidays.

I have actually missed cardio. Some days it wasn’t great during the cardio, but after I feel so good and energized. I also sleep very well. My anxiety always decreases as well. The only two days I don’t do cardio is Friday and Saturday due to my schedule. 9AM – 8PM doesn’t allow much time for cardio, so I simply take some rest on those days and just lift on my lunch break instead.

My lifting routine is back to 4 days a week with a Push / Pull setup. Three exercises each day with very little isolation moves. Back to do doing 6-8 reps range and loving it. Don’t need a lot of carbs to power through these.

As for the composition of my diet, its back to a much higher protein diet very similar to the way I ate in the past. It’s the best way to control calories and to be sure you’re not losing muscle on a cut. Carbs are lower, but still there and fat is low. I’m technically only dieting 4-5 days a week and taking a break on two of those. I have seen some nice visual progress already this week.

The eating out part is to break some bad habits. Not that I’m eating out at very bad places, their pretty healthy, but you have no idea how many calories these meals actually have. Your at best just estimating what’s there. Also, it saves a lot of money to reduce eating out a couple times a week.

The Giants finally fired Ben “fat a**” McAdoo and Jerry Reese their GM. I couldn’t agree more since they ruined Eli Manning’s 210 consecutive start streak for a meaningless game that meant nothing to our team. What a fn joke. I don’t want to rant here because it would be a very long post, but seeing these guys fired was like Christmas morning. Reese needed to go as well. He doesn’t know how to build a team and has drafted very poorly for the last few years, save for a few.

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Journal Entry 288 – Post-Thanksgiving and Waist Size

Last week Sarah and I went to Greensboro, North Carolina for Thanksgiving. Due to the fact that Sarah and I had to work on Friday, we did Thanksgiving on Wednesday night and came back on Thursday. I’m not the biggest fan of Thanksgiving food, so I don’t have a huge issue with overeating on this holiday. Not sure what it is, but I have extremely good portion control in terms of eating on this day. I didn’t eat a ton of anything, but a little bit of everything. My favorite is probably apple/cranberry crisp, which tastes more like dessert. I don’t ever really eat this with dinner though because I prefer savory/salty foods for dinner. I usually save the crisp for dessert and it is amazing. I drank a decent amount of wine on Thanksgiving as well. I feel like it goes very well with the food.

I also went to a tailor to get fitted for a tux. My waist measured 35 inches was sounded really big to me, considering I wear 32-33in pants. I looked it up and apparently, vanity sizing makes clothes smaller than they actually are. So your waist is always 2 inches bigger than your pants size. Kinda sketched me out though at the time, because I haven’t really noticed any fat gain recently, but usually when your waist size goes up that’s usually a fat gain issue. I don’t feel like I’ve gained fat, but may need to shed a few pounds of goo. I’m currently around 185lbs give or take a few pounds. May need to get the scale around 177-180lbs to get that waist measurement where I want it.

My workouts have been good and I’ve been getting very sore after every session. The only thing is sometimes I run out of energy before the end of my workout. The pump hasn’t been as good as the first time I did the workout. My best pump, strangely enough, has come from this workout I did in the past:

  • BB Bench 3×6 reps
  • Dips 3 x AMAP
  • Skulls 3×10 reps

Pretty simple, but it works.

Diet has been good, but nothing special. Still loosely tracking my intake, but apparently gained a few lbs of non-muscle. May add back in some cardio because I have been doing it maybe once a week. I plan to keep eating a lot of carbs though, because my energy really starts to drop when I take them out. May reduce dietary fat a little because I have been eating a lot more than usual recently. Probably close to around 70 grams a day sometimes more. Some fat is good for energy, but I don’t really need a ton of it. Cutting excess fat vs carbs helps my energy in and out of the gym.

Journal Entry 283 – Bench and Chins

Workout:

My strength is starting to go up after I made an important change on my rep range. Recently, I was trying to get 8 reps for 3 sets before moving up in weight. This was largely to keep form very good and not letting sloppy form take over when the weight was too heavy. I decided to drop the range to 3 sets of 6 reps to break a plateau and the difference has been dramatic. I’m already up 10lbs on the bench and 5lbs on Chins. The first time I benched 205lbs with 3 sets of 6 reps, I thought I had the wrong weight on the bar it felt so easy.  My workout is as follows:

  • Push (Day 1 / Day 2)
  • BB Bench Press 3 sets of 6 reps
  • DB INC Press 3 sets of 8 reps / Dips 3 sets of Max reps
  • Lateral Raises 3 sets of 10 reps
  • Flys 3 sets of 10 reps / Skull Crushers 3 sets of 10 reps

 

  • Pull (Both Days)
  • Chinups 3 sets of 6 reps
  • Preachers 3 sets of 10 reps
  • Face Pulls 3 sets of 10 reps
  • DB Curl 3 sets of 10 reps

I found this way of working out to be the best for my current schedule. I can easily complete this on my break from work. The first move takes the longest, but the last two are a breeze and I superset them. It’s also very easy to tweak certain things to keep strength going up.

I have also added in Cardio 2-3 days a week and I swear I feel like it made me stronger in my lifts. (At least last week)

Diet:

My weight is right around 185lbs right now. It fluctuates between 182-187lbs. I think I may have found a connection between processed sugar and my psoriasis flaring. Not necessarily carbs, but processed sugar. It was the same feeling I had when I had my Bachelor Party. I’ve been reducing, so my carbs are at more of a moderate range and I have increased fat and protein a little bit. Recently I have been eating Sardines, which are very good. They may stink, but they are nutritional powerhouses and have a really nice texture. I may try to cut out the excessive green vegetables and stick to more simple meals as well.

Life:

Last weekend Sarah had her bachelorette party. She was gone for 4 days, but I missed her a lot! While she was gone, I actually took off early on Saturday and went to the Wine Festival in Powhatan. It was actually pretty good.

Giants finally won a game last night. They actually played really well on defense. Offense still looked pretty inconsistent, but they scored a modest 13 points against a really good defense with a ton of injuries. So it could have been MUCH worse.

Journal Entry 282 – The End of Elite XT / Less Meat

Life:

I have used the same protein powder as my main source for probably around 5-6 years at this point. The changed the formula again that apparently is “new and improved.” Not even close. They completely changed the texture of the protein and now it basically looks and tastes like the cheap whey protein you can find at Walmart. It tastes way worse, has less protein, more carbs, and the BCAA profile is worse. It has also risen in price to $40 for 4lbs. It used to be $32 for 4.4 lbs and that was back when it actually tasted good. What a shame. 😦

I have recently switched to Cytosport 100% Whey Protein from Costco. Six pounds of protein for $39. That’s $0.50 a serving and about as good as it’s going to get for a high-quality protein powder. It doesn’t mix thick like Elite XT USED to mix, but it still tastes very good. Casein can also give a lot of digestive upset when consumed too frequently, so since this is 100% whey it avoids this.

I have been eating way less meat recently, so I really think it’s important to find a high-quality protein powder. After doing more research into factory farming and its dramatic impact on the planet, I really have found myself eating close to a vegetarian diet with very small amounts of meat. I don’t even think eating meat is a bad thing if you are hunting in the wild for fresh game. But this is far different from factory farming, where animals are seen as food and not animals. Unfortunately, if you buy meat at a grocery store or restaurant, then you are eating factory farming. I still eat some meat, but it is drastically reduced from where it used to be. Not to sound like a hippy, but I wonder how much better the planet would be doing if all livestock farming ended. Almost get to the point where if you want meat, you need to go out and hunt for it.

Workout:

I have decided to change up my workout to something entirely different than what I have done in the past, but still allow me enough to complete my workouts on my lunch break. I really want to increase my volume for size, but I also don’t want to burn out or spend hours in the gym. I have designed a workout where I mainly focus on one move a day and do lots of volume for that one move. I plan to do roughly 10 sets of each move each day for about 8 reps.

An example for Bench Press would be to warmup, then start with a weight I can get for about 8 reps. If this feels heavy, I take off weight and then get 8 reps with the new weight. I continue this pattern until I have done 10 sets. I did this on Saturday and got down to 155lbs on the 10th set. My arms were shaking afterward. I also seem to be able to get away with eating a lot more food training this way.

I also plan on doing at least 100 pushups every day (spread throughout the day) in addition to the one move of the day in the gym.

  • Sunday – Pushups only
  • Monday – Chinups 10 sets
  • Tuesday – Dips of Inc Press 10 sets plus pushups
  • Wednesday – Chinups mixed grips 10 sets plus pushups
  • Thursday – Bench Press 10 sets plus pushups
  • Friday – Chinups or Rows 10 sets plus pushups
  • Saturday – Bench Press 10 sets plus pushups

Diet:

As I have alluded to above, I’m eating much less meat than before. Protein is still adequate, but since I’m eating very quality whey protein, I need way less protein than you would think. The higher the quality the less you need overall. My carbs are pretty high, which is at least double the protein. Fat is always at a moderate level. I have been eating a ton of fruits and vegetables recently and make those the bulk of my diet.

 

 

 

 

Journal Entry 277

Life:

Another week in the books. The work week went by really quick and still getting used to being off on Sunday, Monday, and Tuesday.

Watched Game of Thrones last night and it was one of the best episodes I’ve seen in awhile. Action packed and I like where the plot is headed. Jon Snow is one of the best characters ever made, especially for that show. In one of the darkest shows ever made, Jon Snow seems to be one of the only positive lights left. Another character I like a lot, Daario Naharis, is a no-show this season. He is definitely not dead, so I expect him to make an appearance at some point before the end of the show.

I’ve been listening to a lot of Joe Rogan’s podcast recently. He has very long podcasts that range from 2-3 hours, but he talks to some of the most interesting people in modern society. I learn a ton listening to his podcast. He just hit 1000 episodes this week, which is no small feat. Really look forward to listening to these.

Diet:

Been eating a lot of carbs recently, especially yesterday. Sarah and I went to IHOP and got some chocolate chip pancakes, which were on point. Had some Auntie Annes pretzels for lunch with some rice cakes and for dinner had some shrimp lo mein with a ton of other appetizer type foods. Finished with some ice cream and some Cinnabon bites from Taco Bell. Holy hell these Cinnabon bites were some of the best things I’ve ever eaten.

Saturday night we went to Cheesecake Factory and I got a couple of the light flatbreads, which were average at best. The bread before the meal was really good though.

Friday night we got a Mediterranean pizza from Belmont, which was good but had no sauce.

We also got Plaza Azteca on Wednesday as a team and everyone got 2 beef tacos with 2 to-go containers full of rice and beans.

So, in summary, a ton of carbs this week. I think I averaged over 300grams a day with 100 grams of protein and fat fluctuated up and down the moderate range.

Workouts:

Moved up to the 35s on Chinups for 8, 8, 6 reps. Bench is still on par with where it was in the past. My gym is starting to get really packed at almost all times of the day. Even when I go around 8pm at night, there is still a decent amount of people there. Saturday is always packed unless you go around 5-6pm.

Other than that been doing tennis once a week and I’ve done cardio 3 times a week for at least 30 minutes.

 

Journal Entry 275 – Chicago

Life:

Last week Sarah and I went to Chicago to visit my brother Justin and his wife Rebecca. We haven’t been up there since he moved, so we wanted to visit his new house. Awesome city though. I have been to a few big cities and Chicago is one of the cleanest I’ve seen. It has about 3 million people living directly in the city and a lot more on the outskirts. Much less than New York, but way nicer and more affordable. Lake Michigan was Bahama water blue and basically looked like a beach. If this “lake” was in Europe it would be called a sea. It was a massive body of water. There was also a river cutting through the city, which is actually disconnected from the sea due to keeping the lake clean from the river’s toxins. That being said the river looks very nice cutting through the city.We ended up going on a boat tour through the river and a bus tour through the city. Both were nice, but I liked the boat tour better as we didn’t have to weave through traffic. The last day we went to Wrigleyville and saw Wrigley field. Cool town even though I’m not a huge baseball fan.

I recently got a promotion to shift lead, so my schedule is no longer 9-6 Monday through Friday. It is now 1pm-12am Wednesday through Thursday and 9am-8pm Friday and Saturday. I’m looking forward to it though as the job comes with more money and more responsibility.

Food:

Chicago’s eats didn’t disappoint. The first thing I wanted to get there was deep dish pizza. It took about an hour to get, but it was awesome. Reminded me of pizza, lasagne, and pie mixed together. We got cookie dough ice cream, burgers and fries from a place called Shake Shack, carrot cake from Mandy B’s and biscuits from Crosby’s. I was convinced I just didn’t like biscuits, but these were life changing. Crispy on the outside and soft on the inside. Really good. Mandy B’s was a dessert place that pretty much served everything. Sarah is the one that loves sweet’s, so I told her to get whatever she wanted and I would share it with her. It didn’t disappoint.

For my normal diet, I have started to add in some kefir to my diet. After doing research on it, I think it can really help clear up my psoriasis. One of the most potent probiotics on earth, mainly because it has 15-20 billion probiotics per cup and since it’s also a prebiotic, the probiotics don’t get destroyed in your stomach, before they actually reach your intestines. This is supposed to fix a lot of issues with digestive enzymes, leaky gut, skin issues, bloating, energy and mental health. Looking forward to seeing the benefits. My plan is to pound it pretty hard the first month or so and then back off to maintenance dosages.

Macro wise has been much higher in carbs, moderate in fat and somewhat lowish protein for me 90 to 120 grams.

Workouts:

My chin-ups have finally progressed up past 3 sets of 8 reps with 30lbs to 3 sets of 12 reps with 30lbs. My accessories have also increased.

My bench press is sadly still the same, but still feels good when I’m doing it. My dips, however, are way up at almost 3 sets of 20 reps. I’m not adding weight to dips, but instead I’m adding a lot of reps. Really good pump from these.

Barely been doing any cardio recently, mainly because my gym has been packed at 7am when I usually go run. Luckily, I dont have to go at the time anymore, so I will probably pick up running 2-3 times a week again.

 

Journal Entry 270 – Short One

Another week in the books.  I had a really good time at the company party but was pretty out of it on Sunday. I also spent a large part of the weekend getting maintenance done on my SUV. What started as a tire alignment and oil change, ended as a new battery and 4 new tires. Still only cost around $600 total for what I had done to it. Not bad at all and I don’t have to worry about those things for awhile. Three of my tires were absolutes garbage. If I had hit a sheet of ice, I would have gone sliding because there was zero tread on my tires. I also learned a useful tip about AWD cars and that is that all four tires need to be the exact same tire or the alignment gets really thrown off. Getting air in your tires every month will also help prolong the life of your tires as well as tire rotations every oil change.

Nothing special in terms of working out this week. Cardio was done a couple times during the week and I played tennis on the weekend. All lifts were about the same this week, expect I was able to bump up DB INC PRESS to 70lbs for 3 sets of 12 reps instead of the 65’s I was using earlier. I also gassed out fast on BB BENCH PRESS and on my third set I got a whopping 3 reps. This was also on Monday, so I was still recovering from the weekend. Diet this week was around 2300 calories on average. Carbs 270 grams / Protein 140 grams / Fat 70 grams.