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. ūüė¶

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. ūüėČ 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. ūüôā

Journal Entry 265 – Challenge Update / Pork Rinds

I missed my post last week because Sarah and I went to Greensboro¬†NC so that we could visit her family. We also had to pick out some wedding cake and get a few things straight. I missed my training¬†signup at Gold’s last Friday, Saturday, and Sunday. That means I’m already 4 points down just from missing signing up. I’ve been monitoring the signup names and there is only one other person that has been as consistent as me¬†in signing up. He did miss yesterday though. So I can still win as long as he drops zero weight and I can manipulate the scale by at least 5 pounds. Monday morning I will get up and clock 5 miles or so, just to sweat out a bunch of weight. I will then eat a super light breakfast and probably go the gym early so that I can weigh in¬†before really eating much of anything.

 

I’ve been doing some more reading on the benefits of glycine. Which if taken regularly¬†can have TREMENDOUS¬†benefits:¬†Dr. Axe – Glycine Benefits¬†and¬†Valtsus Blogspot. Turns out pork rinds are one of the best sources of this critical amino acid. For optimal benefits, you want to have 10-13 grams a day. Pork rinds have 12 grams per 3.5oz. They also have zero carbs, 5 grams of fat with a mix of mono and saturated fat and 7 grams of protein per serving of 1/2 an ounce. A perfect food for a higher fat and lower carb diet. It also has decent sodium, which is really important on lower carb diets to prevent flushing electrolytes out of your system and really feeling like crap. The only thing about the protein is it does not have essential amino acids in it. This isn’t a huge deal though, because this protein spares the essential protein and taking in more of this protein and less “essential amino acids” has been shown to have better anabolic potential anyway. Glycine is also extremely anti-inflammatory and if there are negatives to eating a bunch of muscle meat, glycine seems to balance this out. Something tells me switching to pork rinds over popchips¬†for lunch may have some interesting benefits. ūüėČ

My workout split is still exactly the same and the goal is just to keep increasing in strength.

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. ūüėČ

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 263 – Push/Pull & Gym Weigh In

On Monday of this week, I went to the gym and did a weigh in and body fat test for an upcoming company gym challenge. My stats were 187lbs (Midday, fully clothed including shoes) and 14% body fat. My weigh in that morning on my scale was 185lbs. I wanted to weigh in on Monday because my weight always peaks on Monday’s after always eating big on the weekends. I dropped down to 179lbs within 3 days of weighing in and I definitely will go low carb and high protein right before the final weigh in just to get some extra points from losing weight. You get 1 point for every pound you lose and 1 point for every time you go to the gym. You also get points for better body composition, but since changes like that take way longer than 21 days, chasing after that would be a bad idea. The winner gets 1-year free gym membership. The body fat they tested was not the most accurate instrument. I asked the trainer how accurate it was and he said 3% error and usually measures high. I agreed with this as I feel I’m around 12-13% at the moment.

The last time I did one of these tests I was 166lbs at 10% body fat. Although this was a bod pod test. Meaning I had roughly 150lbs of lean body mass at the time. This time I was around 185lbs and let’s say 13% body fat. This means I know have 161 lbs of lean body mass. Which means I gained roughly 10-12lbs of lean body mass and 6-8lbs of fat. Not terrible, but not great either. Looking at photos of these times, though I can see a tremendous difference. A much bigger difference than these stats represent:

My diet was a bit lower in carbs this week and damn did I feel it in the gym. My last pull workout this Friday¬†was really bad. I dropped reps on every exercise and I only did 4 exercises. I carbed up with some pizza to make up for it. Other than that last workout I really enjoyed the 4 day split this week and found myself over eager to hit the gym on my rest days, which is a good thing. I’m still playing around with the exercises, but think I have really figured out the ones I want to do. Now it’s just a matter of grinding.

For this 21 day challenge, I plan to bump up my carbs pretty high during the beginning 2 weeks and keep protein high as well. Fat will be more or less normal 50-70 grams. The final week I will cut down on carbs just to drop water for the weigh in.

Journal Entry 262 – Shoulder Strain / Organizing My Plan

The routine I wrote about last week is no bueno. My left shoulder into my chest has a slight pain when I start benching now and I’m not sure exactly what it is, but common sense tells me that if I continue to keep on with it, it will be an injury waiting to happen. After really taking a hard look at my routine, I really started to question where the rationale came from. Sometimes I get ideas that I think would work well and in reality, tfall flat very quickly. After going back to the drawing board, I’m going to do a 4 day push / pull workout loosely based on Lyle McDonald’s (the man) hypertrophy workout. This looks really good on paper and also allows me much more rest time.

The one thing I really didn’t like about the workout I made was repeating the same workouts that often. Talk about boring. Again this is something I should have seen coming but didn’t. I was so focused on how to get as much benching as possible in my routine, it was as if logic flew out the window. Anyway, I have two push workout and two pull workouts and each will be slightly different. Shoulders will also be added back into the workout (direct shoulder movements).

My plan for cardio is to do 2 days on the weekend with some abs on either Saturday or Sunday. I will then probably to cardio only on Wednesday (rest day from lifting) and take Monday, Tuesday, Thursday, Friday off. Lifting will be prioritized on these days.

I kind of delved back into some reading this week about various diets, splits, rest periods, weight fluctuations, etc… After getting a large headache from the contradictory information ;), I tended to see a few things I still agree with and think is very important to your success¬†without these things taking over your life.

  • Progressive overload is far more important than how frequently you train, how many sets or volume you have in your workout, or what kind of split you have.
  • Protein has numerous benefits and can be increased to very high amounts without fat storage. People that gain fat easier can use this to your advantage when bulking, but it is not the only macro you should eat. Higher protein diets may have additional fat loss benefits when recomping.
  • Carbs are highly individual and may or may not be hugely¬†necessary for the diet. All sources are broken down to the same end product (sugar) and most people get better results with moderate amounts (compared to either very low or very high) especially in the long term.
  • Fat – some is good, more is probably not better.
  • Bulking is highly unnecessary and so is cutting for that matter. Eat enough (varies drastically) to progressively overload your muscles and you will gain muscle and may even lose fat if your calories and training are adequate.
  • Lyle McDonald is the man. He has really interesting podcasts and basically knows everything. Every time I found myself listening too much to the opinion of others, I usually return back to him.
  • Protein synthesis varies based on training status (Beginner, Intermediate, Advanced). For intermediates, protein synthesis is heightened for 24 hours and slowly returns to baseline after 48 hours. Structuring training to ride these waves is very important for progression.
  • I think undereating (mainly referring to PSMF) on rest days is a pretty dumb strategy. I never liked it and never worked for me. I think consistent eating no matter what day it is very beneficial for progress. I think PSMF style days can be very effective, but mainly if they are used after a day or two of overeating. So it is more or less used for balancing things out.
  • Personally, I noticed that starting and ending my day with a high protein, but lower calorie meal is a very good strategy. It’s very good for energy purposes, staying lean, decreasing hunger and feeling good in the gym. Once I have these two bedrocks in place, lunch and dinner become highly variable. I also like eating at least one high-quality protein bar (almost always a Quest Bar) during the day. This gets me 3 protein servings of very high-quality protein and then I don’t have to stress too much about getting a ton of protein at lunch and dinner.
    • If I had to pick an ideal eating strategy for myself based on current research, it would be to regularly eat not intermittent fast, by eating a high protein breakfast (300 calories), a small lunch (4-500 calories), a large dinner (600-1000 calories) and a high protein dessert (150-200 calories).

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. ūüėČ

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. ūüėČ

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.