Journal Entry 306 – Almost Wedding Time

The new schedule is in full effect and it’s been pretty busy at work. Along with the new schedule, my wedding is coming up this week, followed by the honeymoon. Soon after we need to move out of the apartment and find a new house! We have a lot on our plates at the moment. Really looking forward to the wedding and honeymoon though. Sarah and I have been together a little over two years at this point and we are very ready to get married.

My routine this week has been simple. No cardio, 4 days of lifting on a Push/Pull split. My calories have been pretty low during the week to cut some fat before the wedding. Scale is down to about 178-179lbs and my pants are definitely fitting looser. My diet has been almost exclusively protein for the past week and half with pretty low carbs and moderate fat. I’m not doing a ton of exercise though, so I really don’t need to eat a ton and I’m also trying to drop fat. That being said my lifts were down a little this week. I’m also pretty stressed at work, because of the greatly increased workload, but that will just take some getting used to. My sleep has been great though. Getting at least 8 hours a night.

I’ve been eating a ton of egg whites recently. In the morning before work, when I get home from work and sometimes after dinner if I’m still hungry. They are basically a perfect food right now though for me, because they are super low calorie and all protein. I also just really like the taste and texture for some reason. I usually eat Our Little Rebellion Protein Crisps as well during the day. These are 80 calories per serving (24 chips) 10g protein, 10g carbs (4 fiber) and 2.5g fat. Pretty much epic in terms of macros and you get a lot for the calories. They also taste really good. I also do a protein shake during the day at some point. I have protein powder at my desk, so this is pretty easy to make. Dinner is always a super high protein meal and usually some kind of vegetable. I then follow this with a protein shake before I go to sleep at night.

I never take lunch to work or even breakfast anymore. I really enjoy it. I don’t have to prep anything. All I take with me is coffee. Everything else is either at my desk at work or is a bag of chips, so nothing to prepare. Dinner is the vast majority of my calories and is essentially my only meal except for high protein snacks during the day. It’s been working so I’m sticking with it.

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Journal Entry 305 – New Schedule is Coming

Today is the last week of my old schedule. I luckily get Saturday off, so it will be a 3 day week. I’m moving to an 8-5 schedule Monday through Friday. It will be a big change for me as I haven’t been on that schedule for awhile. This also means some change in terms of diet and workout, which I haven’t really figured out yet. I probably won’t figure it out until I actually start and see what I like best. I thought about going to the gym early and knocking it out, but I would likely have to get up before 6AM, which I’m not really sure I want to do. I will most likely just go to the gym on my lunch break around 1-2PM. I may adjust my routine so that I’m benching twice a week and continue with my pushups / chinups and stretching routine. Still hitting 200 pushups / 50 chins and stretching daily.

Not sure what I plan to do for the diet. Based on my schedule, an Intermittent Fasting setup would work really well with my hours. Eat minimal during the day when busy and feast at night. This would also be far easier from a planning and financial standpoint. What I may do is make a protein shake in the morning to drink around mid-morning, then eat a bag of Enlightened Beans or Jerky at work. This provides around 600 calories total during the day, which allows a very large meal every night, while keeping calories in check. This would allow me a couple drinks at night, a very big high protein meal and some protein pudding for dessert.

I got to a new low of 179.4lbs this week. I had a big eating day from Saturday night and all day Sunday and got up to 184lbs. I was down to 182lbs this morning. I expect to go below 179lbs by the end of this week.  For whatever reason, I almost felt hungover after my cheat day even though I didn’t drink. Not a good feeling. It’s probably because I went from pretty low carbs to very high carbs in a day and then back to very low carbs. That’s a pretty large swing that I’m not really used to. Calories were over 3000 for the day. I may try splitting my cheat day up into a big meal on both Saturday and Sunday night versus the whole day. I have a feeling I would not only enjoy this more, but feel much better than slamming calories all day long.

Journal Entry 292 – End of the Holidays / New Year

Due to the holidays, I haven’t had much free time recently. Yesterday was the first day I’ve had to myself in a long time. I was still playing catchup with certain things I needed to get done and didn’t have a ton of time to relax until the end of the day.

It may sound negative, but I’m looking forward to the New Year and the end of the Holidays. It’s going to be a big year for Sarah and I since we are going to get married and buy a house in the not too distance future. It’s also expected to get busier at work which may or may not involve a shift change. I have a feeling time is going to fly by.

The Holidays were good though and we kind of had two holidays. One with Sarah’s family and one with mine. We went to Sarah’s for Christmas Eve / Day and went to my parents for New Years Eve / Late Christmas. It was fun and involved a lot of eating. Sarah and I are trying to lose a few pounds in the coming months before the wedding. This includes any weight we gained during the Holiday and some extra.

I also ended up paying my car off with money I saved from work and gift money for Christmas. I now have zero debt (as soon as the slow a$$ credit union processes the payment I sent them a week ago), which feels great. I wanted to get rid of all debt and maximize my savings for the future and for the house we are going to get. Mortgage payments will likely be way less than our rent payment at the moment, provided we can put down a big enough down payment.

My exercise and diet will likely continue the same as it was last year. I honestly have not put a ton of thought into a new plan for 2018. Other than the fact that I will reduce my calories and stop having so many cheat days on the weekends. I got Sarah to finally start tracking calories. Since she is so small to begin with, she has less “error calories” to play with and needs to be more strict to see results.

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 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 252 – 5:2 Diet Revisited

I’m at a much different point in my life that I was in 3 years ago when I started this blog. The idea of tracking every calories, carb, protein and fat gram no longer appeals to me. Neither does turning down every bad cheat food offered to me that I can’t track or doesn’t fit into my rigid meal pattern. I still want to get results and stay lean, but I want to do so in a much different way than I have done in the past. After a pretty chaotic eating pattern the past year, I still want some type of organization that won’t impede my lifestyle and also help me fit my goals. After trying to figure this out, I have basically narrowed it down to one eating style … the 5:2 diet.

The 5:2 diet is pretty damn simple. 5 days eat your normal diet (for me anywhere between 2000-3000 calories depending on the day) and  2 days a week take in under 800 calories on non-consecutive days. These days don’t sound like fun, but after drawing up a meal plan I think it’s going to be incredibly easy. The best way to handle these low calorie days is to basically eat nothing, but vegetables or low sugar fruits. Doing these on a work day also helps a lot since your busy working all day and not sitting around, thinking about food. I plan on doing these days Monday and Thursday. These two days appear right before and after the weekend. It is much easier to eat lower calorie right after a big day of eating. They are non-consecutive and will be cardio only days.

The meal plan will look something like this:

  • Meal 1 – Berry Smoothie with Cashew Milk and Greens Powder
  • Meal 2 – 2 bags of raw veggies for lunch (maybe some low cal ranch on the side)
  • Meal 3 – Vegetable Stirfry (massive pile of non-starchy vegetables)
  • Meal 4 – Berry Smoothie

This chimes in at around 6-800 calories. I will also drink any zero calorie beverage I want on these days, like coffee with light cream and diet coke.

I also made this into a vegetable day instead of PSMF day, because I honestly think it is easier to cut calories using vegetables than eating nothing but lean meat. This day also acts as a detox day from all macros including protein. I have spoken about protein fasting in the past, but have recently ditched it. I honestly think though it does have merit and may even help my body respond more favorably to protein when I do eat it. I like the idea of a vegetable only day for health reasons, especially now that my diet isn’t as healthy as it used to be.

The other 5 days are easy. There is no food restriction or food rules. I simply eat whatever I want as part of my normal diet. The idea isn’t to overeat on these days or feel like your dieting at all. The diet is done on two days a week and then it is over. This way of eating has also been proven to be way more effective at ongoing and maintaining fat loss than traditional dieting or food rules/restrictions because these plans are not sustainable and eventually suck. Even if you are on a diet for 5 years, which is a very long time for most, once you break that diet and start eating a normal balanced diet again with normal calories the weight will return. 5 years is still short term when compared to a lifespan of a human being.

I have also moved my training schedule around this plan. I will lift weights 3 sets of 6-8 reps here recently on just about everything, on all days I eat normally. I also may do some optional morning cardio on those days and simply eat whatever I want, making sure to eat enough. On the diet days, I will only do cardio and no lifting. The goal is to keep my intake under 800 calories and resume normal eating the next day.

Simple and effective. I have also done this to help Sarah lose some stubborn pounds. She is not fat by any means but would like to drop a few pounds. She also feels like she has to be in constant diet mode to see any results, but it’s really not working at the moment. I think this plan will be what she needs to relax on her diet and still get really good results.

 

Journal Entry 240 – Low Protein Challenge

I have been playing around with my diet this week in that I have been purposely eating more carbs and fat and way less protein. I’m trying to keep protein between 110 grams and 140 grams on the high end. I have honestly been shooting for the low end by literally just not eating lean meat. This is very difficult for me due to the way I’m wired, but somewhat fun nevertheless. Carbs have been much higher and I’m trying to keep fat at about 50% of protein intake. So between 60-70 grams. Carbs make up the rest of my diet after protein and fat has been met. Calories have been around 2500 calories this week. Still weighing in around the 170-174lbs.

I noticed that I have been suffering from “protein guilt” a lot of the time. Which simply means that if I don’t eat a high protein meal or a meal with out SOME protein in it, then I have guilt about the meal. This week has been somewhat different and I noticed without even worrying about eating enough protein, I usually get enough in. Basically trying to sub out chicken for fattier chicken or egg whites for whole eggs. Using more starches and cheese to make hitting this easier. I’m not going to lie I haven’t really noticed a lot of benefit from doing so as of yet. It definitely puts more food back on the menu though, which is nice. A lot of the bloating issues I used to get from too many carbs and calories are starting to go away though. Especially from cheat days. It used to take me 2-3 days to clear  that bloat at least. Now I can wake up the next day and look fine. My volume in the gym is pretty high though. I have been adding in A LOT of pullups and pushups everyday. Also I should mention that usually when I go to be with 200+ grams of protein I have a bloated stomach. Lowering it down to this level I have noticed this has gone away.

I hit my chest day on Tuesday and it was horrible. I felt extremely weak in the gym, even with ample amounts of protein. This is why I decided to start this experiment. Fat tends to get too low in my diet and I feel like I was just way to unbalanced with the excessive amount of protein. It didn’t seem to helping too much either. So I wanted to bump up the fat and lower the protein. Obviously need to keep carbs and sodium high though for gym performance. The rest of my week has been really good though in terms of strength in the gym.

So a few simple changes I have made is to replace one of my protein bars (which are expensive anyway) with a Poptart. Poptart is mainly carbs and a little fat. Another change is instead of jerky at lunch, I take a bag of rice cakes or popchips for about 400 calories. This is mainly carbs and a little fat. Dinner is highly variable, but is almost always my biggest meal of the day with a lot of carbs, fats and protein. A lot of my daily protein comes from this meal. Because I’m not trying to go low protein, just cut it down to where it needs to be. Although eating this amount to me feels like super low protein. 😉

Downed about 3000 calories yesterday due to a trip to Mellow Mushroom. Protein actually got high up to 180 grams which is the highest its been since I started the challenge. Not too worried about it though. Mellow Mushroom is hands down my favorite restaurant at the moment. Carbs were around 280grams and fat got up 100grams.

Going to try and keeping working some “funner” foods into my diet for the following week. Only requirement to keep eating this much is to just to exercise for an hour a day. As long as I do that, weight gain doesnt seem to be an issue. 🙂