cardio

Journal Entry 294 – Getting Organized

Missed last week’s blog post because I went to Chicago with Sarah to see my niece. She cried a lot when she first saw me haha. Sarah didn’t have better luck though. Abby is very attached to her mom at the moment, but I’m sure the next time I see here that will be a little different. I also realized when I was holding her, that I have zero experience with children. I mean I have been around infants before, but never taking care of them. I held Abby and fed her a couple times, but I let Rebecca do most of the work haha. She has way more experience than I do. The rest of the trip was pretty relaxed for the most part. My brother cooked a lot of food and we didn’t go out much except to the gym.

I have really been in a rut with Gold’s Gym recently.  It has been beyond packed no matter what time you go. I also feel like I have been rushing my workouts since I go on my lunch break and haven’t really been engaged in my workouts recently. My strength is good, but the enjoyment is not. I’ve decided to try and cut out Gold’s for a couple of weeks and see what happens. The only thing I’m worried about is losing bench press strength because I do not have access to a heavy bench anywhere else.

I decided to workout Sunday through Thursday and take Friday and Saturday off.

  • Weekend
  • Sunday – Push – High Reps
  • Monday – Pull – High Reps
  • Tuesday – Cardio
  • Workweek
  • Wednesday – Push – High Reps
  • Thursday – Pull – High Reps
  • Friday – Off
  • Saturday – Off

The only other variation I may make is to change to 3 full body days and 2 cardio days, but the schedule would look largely the same. This routine is challenging though as I’m taking almost every set to failure. This is pretty easy to do with high reps without burning out. I feel good after my workouts and my pump is so intense it almost hurts. That being said I’m not overly sore after my workouts. To me, this is an enjoyable form of training though because it is so different than what I was doing before. I’m not rushed with these workouts because I’m not “on the clock” like I was with the other ones.

As for diet, I’m sticking with the high protein / low-mod carb / low-mod fat diet. This is by far the easiest way to control calories, look the best, feel the best and control my cravings. I can pretty much eat whatever on this plan within reason since it allows for both carbs and fats instead of going high carb -low fat vs keto. For example, if I want pizza or wings for dinner then I simply eat high protein, low fat, low carb all day and then eat whatever for dinner. This automatically balances out macros. I really don’t have a calorie goal at the moment. I’m just kind of eating based on what I feel like I need. Some days are much higher than others and that tends to be what works best for me. Also, some days can be way higher in carbs or fats, but the theme is that protein is there.

  • Go-To meals at the moment:
    • Protein Pudding (Long time stable)
      • 55 grams of Elite XT (Mix with small amount of cashew milk)
      • 1/3 cup of berries on top
      • 1/3 TBS of peanut butter on side
    • Asian
      • 4-5oz of Tyson grilled chicken strips
      • 1/2 bag of broccoli
      • 1 Crab rangoon
      • 1 egg roll (Optional)
      • Teriyaki Sauce
    • Eggs (Usually bring this to work)
      • 12 hardboiled eggs (1 yolk, 11 whites)
      • 1 bag of Brussel sprouts
      • 2 Tbs of Bolthouse Ranch
    • Greens
      • 1 bag of Broccoli or Brussel Sprouts
        • Heat up twice as long as recommended. All the water comes out and tastes like its roasted
        • Some type of sauce
    • Berry Milk (Dessert)
      • 1 cup of Cashew Milk
      • Handful of frozen berries
      • 2 Splenda
      • 1 serving of fat/free sugar/free jello mix (Aldi Brand)
      • 2 Tbs of Cocoa powder
    • Lazy Meal
      • 1 can of beef soup (lower calorie brand)
      • 1 can of green beans
      • 1/2 can of white potatoes
      • Mix together
    • Snacks
      • Jerky
      • Our Little Rebellion Protein Crisps
      • Pretzel sticks
      • Rice Cakes
      • Mixed Nuts (At work)
      • M & M’s plain
      • Apples
    • Eating Out
      • Chipotle (highly customizable)
      • Mezeh
      • Which Wich
      • Kickback Jacks

This basically sums up my diet at the moment. I usually have a really big cheat day on Sunday in which my weight always spikes. It’s usually pancakes for breakfast, a healthier lunch and a feast at dinner at my parent’s house. I had to eat at least 200 grams of carbs worth of pita bread alone. I also dipped this in a ton of Tzataki sauce. I do feel bloated the next day, but the weight drops off very quickly when I resume my routine.

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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.

Journal Entry 287 – My Birthday & FST-7

I missed my post last week due to my 27th birthday. Sarah took the day off and we hung out and ate a lot of food. I ended up taking a rest day from the gym and we went to Whole Foods for lunch. We split a plate of food from their food bar, which cost about $15 a plate. Good thing we shared. I tried mochi for the first time, which apparently is Japanese ice cream and it did not disappoint. It tasted like a doughnut hole with ice cream in it. After Whole Foods, we went to Vitamin Shoppe and got some Birthday Cake Quest Bars and a Pumpkin Pie Halo Top. Both were as good as they sound. My parents came over after work (this was last Tuesday) and we all drove to Stellas in Richmond. It’s a very authentic Greek place that is pricey, but worth the money. I was so stuffed at the end of the meal, all I wanted to do was lay down ;). We had hummus, tzataki, pita bread, homemade bread, tiropita (one of the best foods ever made), a greek platter, baklava and coffee to end the meal. I ate so much, I think I’m still working off that fat gain haha.

I recently decided on a more organized workout routine. I stumbled upon FST -7 after watching some random documentary on Netflix. It’s a very high volume “Bro Split” that apparently many bodybuilders use to increase their size. The main focus is staying in the hypertrophy range with a mix of compound and isolation movements. The goal is to stretch the fascia tissue of the muscle, which can lead to more growth. So far I have done the Chest and Back workouts and I have been very sore afterward. I took about 4-5 days off before my first serious lifting workout because I wanted to change what I was doing in the gym. Since I didn’t know what I wanted to do, I wanted to be fresh when I finally figured it out. These workouts are actually fast enough to complete on my break. This is mainly because your only working one major muscle a day. This is far from a strength program, so I’m interested to see what happens to my current 210lb bench if I lay off of it for awhile. I also plan to do about 30-40 minutes of cardio on my 3 rest days. I haven’t done a bro split in a while, but I think I’m really going to enjoy it as I have in the past. May not be “optimal” but doesn’t mean it doesn’t work, I have stated in my previous article The Bro Split.

Sample Workout:

Chest

  • BB bench press 3×8-12 (normal rest)
  • Machine Flys 3×8-12
  • Incline DB Press 3×8-12
  • Cable Flys 7×12 reps (30 seconds rest)

Current Schedule:

  • Sun – Cardio
  • Mon – Shoulders / Abs
  • Tues- Cardio
  • Wed – Arms
  • Thurs- Cardio
  • Fri – Chest
  • Sat – Back/Traps

My diet has been pretty high protein and low carb following my birthday. My energy has not been fantastic on it, but I was mainly trying to cut some of the bloat, which is basically gone. I plan to move back to a balanced diet to get through these workouts. Trust me if you don’t eat enough going to into these workouts, your intensity will die out somewhere between the end of the second and the beginning of the third exercise. The volume is way higher than I’m used too and the food is needed to not only get through the workout but to recover. It’s a shame I didn’t do one of these workouts on my birthday ;).

Other Life Stuff:

The Hokies really don’t look great right now. We won on Saturday, but it was not very impressive. Our offense looks very stagnant and predictable. I also have a coworker who is an extreme UVA fan, so I really want the Hokies to dominate them when they play on Friday.

The Giants finally won! It wasn’t a very high scoring game, but the game was actually more entertaining than the score would lead you to believe. Eli led the team to a win in OT. I really hate McAdoo, but he seemed to show a lot of emotion in this one and I’m sure it felt good for him to beat a good team.

I start my Taltz injections today. I really can’t wait. After reading some reviews, the medicine seems to work pretty quickly for the vast majority of people. The only time it doesn’t seem to work is if they have a long history of using other injection type of drugs. It would be really nice to have clear skin again and get rid of this nasty problem.

 

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 279 – Football Rant

Life:

I didn’t post last week, because of a trip to Greensboro, NC. We went down for the weekend to take some engagement pictures and to visit with family. I think they came good, but we haven’t gotten them back yet. Football also started last week and the Hokies are looking really good for the first two games. Due to our easy schedule,

Football also started last week and the Hokies are looking really good for the first two games. Due to our easy schedule, except for one game (Clemson), we should have a very good season. As for the Giants :(:(:(:(. The Giants looked REALLY bad. A lot of people, of course, are pinning the blame on Eli Manning, but the whole offense looked lost. The Oline was pathetic as usual (which is the biggest reason we sucked), the RB’s couldn’t get going because the Oline sucks. Eli had a decent game, but when you’re getting sacked every other play its hard to get going. The play calling was atrocious. I predicted every single play except, for one drive. It’s the most predictable offense I have seen. All the “Experts” are calling for Eli’s head, as if he was the sole cause of how sh*tty we looked. This is nothing new as Eli has gotten this is whole career. I really hope they turn it around because YIKES. I dont even think Odell Beckham would have made that big of an impact. If you have no time to throw then whats the point of having recievers.

Still battling this nasty psoriasis. It kind of flared a bit on my torso and I’m taking a lot of supplements to combat it. I’m considering going pretty low carb to see if it helps. Apparently reducing sugar and raising fat can really help the skin and kill bacteria. I recently bought topical iodine to help. Also taking fish oil 2-3 times a day, apple cider vinegar, and glutamine. Glutamine appears to be doing nothing though. I have also reduced dairy, but have not noticed a huge difference.

My bachelor party is this weekend as well and I’m really looking forward to that. I only work 2 days this week and then I’m off 5 days. I have about 12 people going to Virginia Beach, so I’m sure we will make some memories.

Workout:

I’m going to add running back to my schedule. I’m not sure if this psoriasis flare has anything to do with not doing cardio, but it could be related.

Lifting wise I’m still on the same relative split and haven’t increased or decreased recently. I have changed up some moves slightly, but not much. I do plan on changing something soon though.

Diet:

As I alluded to above, I plan on trying a low carb diet for the next couple weeks and monitor psoriasis. I have been reading/listening to Dr. Rhonda Patrick recently and she has a very interesting take on nutrition. She isn’t keto but eats higher fat and micronutrient dense foods.

My diet has been pretty loose recently, which is fine, but this psoriasis is bugging me and I need to fix it. I want to give this a try to see what happens.

Journal Entry 271 – Another Week

Another week in the books. We had spirit week at work, which was a lot of fun. Basically, we had 6 teams of 10 people each and had 4 events each day of the week. The team with the most points won. My team lost, but we had a pretty epic tug of war to finish off the events. We basically were at a dead standstill for a good minute to a minute and half of just pulling as hard as you could. The other team was probably twice are size, so it was a pretty epic matchup. My team went 3-2, but lost overall. Still the most fun event by far. Doing weighted chin-ups and biceps beforehand was probably not the best idea, but it really didn’t affect me that much. My biggest problem was my damn shoes that were extremely flat on the bottom so I couldn’t dig in. I don’t have cleats anymore and all of my shoes are “gym training” shoes. If I had a stronger grip with better shoes, I would have been much better off.

This week in training, I was able to increase my INC DB BENCH up to the 75s. I got 70s for 12, 12, 11 so I’m going to bump it up next week. CHINS were about the same and so was BARBELL BENCH. My accessories went up though. I’m also doing LATERAL RAISES  for my main shoulder move and I’m already close to bumping those up to 25’s for 3 sets of 12 reps. It will probably be awhile before I eclipse that mark though. Cardio was done 3 times this week and I will probably stick to tennis and bodyweight exercises this weekend. Not a formal bodyweight workout, but just spread through the day.

Due to time demands with my field day events this week, I started eating apples for breakfast a couple days this week. My energy was nothing short of amazing all day. I think this is due to liver glycogen that my protein pudding does not fill up, but even in the gym, I felt very very good. I basically sliced up 3 small apples, put in a bag, and threw in some Splenda and cinnamon. Very delicious. I also dipped them in some JIF to go peanut butter. It’s also a tremendous amount of volume for the calories it provides.

This week was a little lower in calories at 2000 on average over the week. Macros were 132 protein / 231 carbs / 54 fat / 45 fiber. My weight was down a little this week at 177.5 lbs. Monday I was really busy and underate unintentionally. I wasn’t really hungry the whole day though, so it didn’t really matter to much to me. Friday was kind of similar to Monday, but I ate a huge Chipotle bowl with extra pinto beans since I hadn’t really eaten much the whole day.

Random: Forgot to mention this last week, but Nadal dominated Wawrinka in the French Open in straight sets. BEAST. Also, I’ve been watching Berserk recently. It’s a Dark Anime show that is really really good. I always really liked Japanese style anime shows for whatever reason. I think they just make better shows than we do.

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.