Elite XT

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. ūüė¶

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.

 

 

 

 

Advertisements

Journal Entry 208 – Halloween

Halloween Costume

Halloween Costume

Pretty active week for me last week. Hit a lot of steps and averaged about 14000 a day. Halloween was this weekend, so this past weekend wasn’t the healthiest in terms of nutrition, but it was a good time. I went as Spiderman and my other friends went as the Avengers.

Strength has been more or less the same here recently. Still hitting around 190lbs for 3 sets of 5-8 reps on bench. Chinups and Dips are more or less the same, but if anything they have slightly increased.

Hit a low weigh in of roughly 169lbs this Saturday. My diet recently has been pretty relaxed in terms of food choices, but I have a few simple guidelines I have been following. Sunday through Thursday I try to hit anywhere between 1700-2000 calories. The goal here is to burn fat all week. Friday is a maintenance intake and Saturday is a cheat day. Last Saturday was 3500 calories (at least that’s what I wrote down haha). This template just seems to work very well for me and allows a high degree of flexibility worked in. Averaged out over a week, calories were 2150 and macros were 145 protein / 200 carbs / 60 grams of fat.

Lunch is usually my biggest meal of the day and has most of my carbs and fat. I do this mainly because its the meal I enjoy the most and have the most time to make and eat. Its also right after I exercise. Dinner is has been kind of small here recently and usually is just protein, veggies and some hummus.

Giants put up 49 points and lost this week. Eli put up 350 yards and 6 touchdowns and Beckham caught 3 tds for 130 yards. Should have won, but awesome game to watch.

Some pics from the week:

Eggs and rice

Eggs and rice

Calamari and veggies

Calamari and veggies

Greatness

Greatness

PF Changs my new favorite restaturant

PF Changs my new favorite restaturant

Calzone

Calzone

My neighborhood walk view

My neighborhood walk view

Fall

Fall

Tequila with Diet Sierra Mist

Tequila with Diet Sierra Mist

Omelete with veggies

Omelete with veggies

Meat and veggies

Meat and veggies

Journal Entry 191

Log:

IMG_2485

6/13 – Missed – 2800 calories – 9100 steps – 4.5 miles

6/14 – 176lbs – 1750 calories – 9500 steps – 4.5 miles

6/15 – Missed – 1490 calories – 9500 steps – 4.5 miles

6/16 – 173.8lbs – 1600 calories – 12600 steps – 6 miles

6/17 – 173.4lbs – 1650 calories – 14200 steps – 6.72 miles

6/18 – 172.6lbs – 1600 calories – 14700 steps – 7 miles

6/19 – 172lbs – 2300 calories – 10500 steps – 4.95 miles

Average Weight – 173.5lbs – Average Calorie Intake – 1885

Workouts:

Saturday – Legs and Abs

Sunday – Off

Monday – Chest and Triceps

Tuesday – Back and Biceps

Wednesday – Off

Thursday – Shoulders/Upper Chest and Traps

Friday – Legs and Abs

Really enjoyed the 2 on 1 off split this week. Its a really good blend between rest and working out and it definitely allows enough rest time in between each workout. Each workout is exactly the same and pretty basic for the most. The purpose behind that is to make sure to progress by a few reps on every workout. In the past, I used to stress about getting more weight every workout, which becomes very difficult. But progressive overload can occur from more reps or more sets as well. These tend to be easier to do then lifting more weight, especially when it comes to preventing form from breaking down.

For example, my DB shoulder press two workouts ago was 100lbs (50lbs DB’s) x 9,7,6 then 40lbs x 10. This weeks workout was 50×8,8,8 then 40×12. Very similar, but the latest workout had more overall volume in it. Not by much, but progressive overload still counts.

Been keeping the reps roughly 8-10 reps on everything. This is to allow for better form and I must admit I have been very sore after every workout. Moving back into a bodybuilder style training, which is still the best for muscular development and always will be. 185lbs squats with 8 reps, perfect form and full ROM (range of motion) is far better than 250lb squats with “questionable” form and a very short ROM. Not too mention the strain heavy weights put on the body, joints and central nervous system. Probably not going to set any records with this style of training, but not really a big deal to me at the moment.

Also probably found my favorite Shoulder workout of all time:

  • DB Shoulder press 4 sets of 8-10 reps
  • Incline DB Press 3 sets of 12-20 reps
  • Cable Upright Row (2 close grip, 2 wide grip) 4 sets of 8-10 reps
  • DB Lateral Raise 3 sets of 10 reps
  • Rear Delt Raise or Band Pull Aparts 3 sets of 10 reps
  • Barbell Shrugs 4 sets of 10 reps

This workout takes roughly 40 minutes (as do all my workouts) and I hit my shoulders fully and some bonus upper chest. In the past, I never liked just doing a shoulder day, but I really enjoy this one. I also noticed by moving the workouts back to every 6th day, you dont get tired or burnt out like you do when you hit them every 3rd or 4th day. It just becomes way to repetitive at that point.

Nutrition

I bumped up the magnesium this week from 400mg to 800mg. I read an article recently that suggest 10mg per kilogram of bodyweight, especially if you exercise. Magnesium is one supplement I highly recommend to people, based on its effectiveness against fighting stress and replenishing the adrenal gland. It also has many other benefits, but this is probably the most potent.

Based on my appetite this week and a Costco run with a lot of green vegetables, I decided to eat for fat loss. This morning weighed in at roughly 171.8lbs.

I was talking to a resident this week about sweet cravings and if I had any advice. I was like yes I do: protein powder. Elite XT when mixed into protein pudding basically tastes like cake batter, but instead of being fat and sugar, its a very high quality protein source. Since its dairy its the highest quality source of BCAA’s you can get. After eating one of these sweet cravings become non-existent. Ever since I started eating protein powder, I never having cravings for sweets. I know I would though if I didnt consume it. Also Quest Bars are a god send. Especially the ones with pieces of chocolate in it.

  1. Top Quest Bar Flavors
  2. Cookie Dough
  3. Smores
  4. Double Chocolate Chunk
  5. Apple Pie
  6. Cinnamon Bun

Also one resident asked me how to get ripped. I will probably do an article soon on this with my top tips on how to do this without destroying your metabolism and losing muscle mass.

I want to start writing more articles again for this blog. Haven’t done many recently, but I recently had the urge to add a few, especially when a certain topic peaks my interest.

Some Pics from the week:

Summer salad from Sedona Taphouse with a white roll

Summer salad from Sedona Taphouse with a white roll

Chicken and Steak Taco with a side of Broccoli

Chicken and Steak Taco with a side of Broccoli

Black beans, spanish rice, 4 oz of chicken

Black beans, spanish rice, 4 oz of chicken

Lean meat and Broccoli

Lean meat and Broccoli

Black bean, onions and chicken mix with broccoli on the side

Black bean, onions and chicken mix with broccoli on the side

1 whole egg with 6 egg whites 1.5 potatoes and 2-3 servings of broccoli

1 whole egg with 6 egg whites
1.5 potatoes and 2-3 servings of broccoli

Pumpkin Greek Yogurt

I had Pumpkin Greek Yogurt this morning that was so good I felt obligated to write a post about it.

Pumpkin Greek Yogurt

Pumpkin Greek Yogurt

Recipe:

  • 3-4 oz of Greek Yogurt
  • 1/3 Pure Pumpkin (Libby’s)
  • 1 scoop of ELITE XT Rich Vanilla
  • Splash of Almond Milk
  • 2 Splenda
  • Cinnamon and Pumpkin Pie Spice

This tastes exactly like pumpkin cheesecake, but instead of being loaded with fat and sugar its loaded with protein and healthy ingredients.

Do yourself a favor and try this out!

Elite XT Protein Powder

I used to tryout every single protein powder on the face of the planet. ¬†I really enjoyed trying out all the different brands and flavors, especially since a lot of protein powders taste like dessert. ¬†One thing I noticed with protein powder is that it can add up fast. ¬†Some top brands may appear to be “cheap”, but you get much less servings and don’t get your money’s worth. ¬†For the past 2 years I haven’t bought any other protein besides Elite XT and below I list some reasons why I stuck with this brand.

IMG_1724

  • The Taste (Delicious) – This is number one because even if something was affordable, it doesn’t meant I would continue to buy it if it tasted like crap. ¬†The Fudge Brownie and Rich Vanilla taste awesome. ¬†They are much thicker than most proteins, so you can eat them as a stand alone snack rather than mixing them with a shake and drinking it. ¬†There are three other flavors which are Banana Nut, Blueberry Muffin and Rich Chocolate, but I haven’t tried them yet. ¬†I’m a fan of the neutral flavors as they tend to mix better with almost everything.
  • The ValueA 4.4lb tub costs $30-35 depending if its on sale or not. ¬†The serving scoop is , so you end up getting over 60 servings per container. ¬†When it comes to protein powder, especially the kind that tastes good and isn’t overly cheap, this price is about as good as it gets. ¬†It lasts for several months before you have to buy it again and I use at least 2 scoops every day.
  • The Quality – Elite XT is not a whey protein. ¬†Its a blended protein consisting of Casein, Whey and Egg protein. ¬†It also has added BCAA (branched chain amino acids), especially Leucine (the most anabolic BCAA). ¬†These ingredients make it vastly superior to standard whey proteins. ¬†Elite XT is released slowly over 12 hours so you get a steady stream of protein in the system. ¬†This is very good for people on diets because it stays with you longer. ¬†Again some proteins are on par with the quality of Elite XT, but they are much more expensive.
  • Consistency – A lot of protein powders once they get popular start jacking up the price big time. ¬†Elite XT has held steady since I started using it. ¬†I also never get tired of the flavors either, which is why I never tried the other 3 flavors they make. ¬†If it ain’t broke dont fix it.
  • Texture – This protein is much thicker than whey and almost every other protein I’ve tried except for Muscle Milk. ¬†If you mix it with just a little milk (3 TBS) it turns into a pudding that taste awesome. ¬†Many proteins don’t allow you to do this as they are very thin and just a little bit of milk turns it into soup.

Verdict – I will continue to stick by Elite XT as long as they sell it for the reasons listed above. ¬†I’m sure there are some better protein powders out there, but rest assure you will have to pay a pretty penny for it. ¬†Overall Elite XT has the best blend of benefits of any other brand I’ve tried so it has my loyalty.