health

Journal Entry 296 – Too Much Fiber

So I’ve been hitting a calorie deficit for about 2-3 weeks without really cheating in awhile. I’d have a day where I would eat more, but not really a cheat day. Yesterday I decided to have a large cheat meal of whatever I wanted. I decided on Cheese Fries from Kickback Jacks along with a Chicken Ceasar Salad and some wings. I woke up this morning looking much fuller than I have in awhile. I actually look like I lift again! It’s amazing what flat looking muscles can do to your physique and mind when cutting. Not fun.

I was really pumped to get back into a higher protein / lower carb way of eating, but realized I was overdoing it on high fiber / low carb food items. This really can wreck your digestion and make you bloated. I always love how Nutritionists latch on to certain ideas like “Fiber is the best thing you can eat” or “It’s almost impossible to get too much fiber, because it’s good for your gut bacteria.” Um yeah, actually it’s extremely easy to get too much fiber and getting too much can literally wreck you. When you add in high fiber tortillas/bread on top of fruits and vegetables and high fiber protein bars (almost all of them in today’s world), then you have just very easily hit well over 50-60 grams. I think I even hit 80 grams one day. I swear it felt like it took me 3 days to clear my bowels and just to feel like I didn’t have a full stomach all the time. After it finally was clear, I decided to go on a very low fiber diet and I felt very good and I looked even better. My stomach was consistently flat all day. I used to wake up with a flat stomach and go to bed looking like buddah. With low fiber, it’s always flat. It’s easy to overlook factors in your diet that you associate with being healthy when in reality they can be a problem. High fiber leads to almost constant distension and a not very aesthetic appearance.

Some foods I have found to be very beneficial to this way of eating AKA non-bloat:

  • Wings
    • I’ve really been into wings recently. A little bit higher fat, but I always save some room for fattier items in my diet.
  • Peanut Butter
    • Doesn’t bloat me at all.
  • Meat
    • Mainly eating Tyson chicken strips, but digests well.
  • Egg Whites
    • Can make you a little gassy, but not overly bloated.
  • Berries
    • Small handful. Berries don’t bloat me like other fruits.
  • Green Vegetables
    • Well cooked and only small amounts at once.

 

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Journal Entry 291 – Star Wars / Busy Weekend

Very busy weekend for Sarah and I this past weekend. We had a party at a co-workers house on Friday night, I worked all day Saturday then went to see Star Wars on Saturday night. Sunday we went to my parent’s house and all day Monday we went to the Williamsburg Outlets to do most of Christmas shopping. Today I had to go to the doctor, workout and ran to the grocery store. This weekend literally felt like a blink of an eye. That being said it was a really fun weekend and everything turned out good in the end.

I literally consumed probably 4500 calories easy on Friday night at that party. My co-worker made some awesome food that was hard to resist. I also consumed a decent amount of alcohol. ūüėČ

Star Wars was a really awesome movie. I give it 8 out of 10. It also had one of the most awesome scenes I have seen, which definitely¬†boosted the rating. There were some things that I found kind of annoying and a major plot twist that I really didn’t like. It was still very enjoyable.

Sarah and I went to Williamsburg¬†to shop at the outlet malls. I ended up getting some clothes and a new travel bag. I literally use my travel bag every single day. Got a good deal on a Swiss Gear travel bag for $60. I’m a minimalist so it can be very difficult to shop for me or even surprise me. Mainly because I don’t like a lot of crap, so sometimes what people think of as a surprise is to me a useless item that I will likely not use haha. I’m a simple man. Sarah didn’t find much, unfortunately.

As for training and diet it has been very sporadic. My training is more or less on par with where it has been. Could probably clean up the diet a bit to be honest. Just more protein and less fat and processed carbs.

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 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 281 – Skin Battle

Life:

Pretty normal week for me following the bachelor party. It took me a day or so to get back into the swing of things at work. I don’t remember the last time I had 5 days off from work. I barely drank any alcohol last week, because of the massive flare of skin issues I had from the bachelor party. I can honestly say that it has helped tremendously. Sarah and I did go to The Wine Loft on Saturday night to meet up with some friends, but I only had a glass and half of red wine. Cool place though.

I have also been drinking my new cocktail of 2 tbs of apple cider vinegar, 1/2 tsp of baking soda, water, and crystal light 3 times a day.  This has played a big role in healing my symptoms. I have been playing around with things that cause my symptoms to flare. Hot water, sweating in the gym, too much meat and fat (this is a big one), excess sugar and alcohol :(. All of these make sense, but the excess fat was kind of surprising. I noticed that when I keep my fat under 55-60 grams, my skin feels better and looks better. When I go higher than this it can trigger some flares. Sugar mainly refined is very similar. This, in my opinion, has to do with inflammation. Fasting or eating lower calories can really help control the itching. Certain meals I can eat and have zero symptoms. It is still largely trial and error at this point though. I have also been bathing in baking soda and rubbing it all over my body, including my scalp, which can flake a lot. This helps to bring oxygen and carbon dioxide to the dry skin and prevent flaking and accelerate healing.

The Hokies continue to dominate and the Giants continue to lose. The Giants did look better this week though, so I guess that’s a plus.

Joe Rogan is the man. Probably one of my top 5 favorite people of all time at the moment.

Workout:

I set up an everyday upper body workout, but I quickly realized I don’t have time to do this on my lunch break. I have time to do a max of 4 moves at the gym for roughly 3 sets. 3 moves are even better. I decided to stick with my old routine of 4 days lifting push/pull. The other 3 days will be some light cardio.

Diet:

As I have alluded to above, I have been playing around with this area of my diet. Lower fat seems to help as well as less sugar. That being said I still eat a lot of fruits and vegetables, even though they have a lot of sugar. Protein is adequate but not excessive and I have not been eating a ton of meat. My carbs have been pretty high recently and my calories have been elevated as well.

Journal Entry 272 – Higher Reps

Workouts:

Bench is still hanging in the 200’s for between 5-8 reps. I seem to be stronger at the end of the week for whatever reason so I may move this workout to that day. Weighted chinups are also still sitting at the same with 30lbs for 6-10 reps. My lighter days though have all been progressing in strength. I like¬†to keep the reps around 12-15 for these movements. I have also been using much higher reps with arms instead of the heavier reps I have done in the past. That being said I still like this split a lot and have stuck to it longer than almost any workout I can remember. 3 moves a day for 3 sets. Done.

As for cardio, I did 2 sessions this week on Tuesday and Thursday. I also played tennis yesterday and will play again today. I’m also getting pretty tan playing tennis every week, which is an added bonus.

Eating:

Macros this week are 133 / 260 (48) / 66 – Protein /Carbs (Fiber) / Fat and Calories at 2100. I must admit though, that these numbers are what was tracked and I probably ate much more than this amount. Nothing exciting with dieting though. I have decided to stop eating all pork/pig products. Not that I really ate that much before. After seeing some documentaries and realizing that pigs have very similar qualities to humans, I feel really bad what this industry as turned into. It’s disgusting and it doesn’t need to be that way. I’m also cutting back on the red meat too, but I¬†still eat dairy and will continue to eat poultry. Another nasty industry, but I just can’t see myself realistically¬†not eating anything, but fish. Especially with all the nasty toxins fish can hold. Not saying I’m turning into a vegetarian, but the livestock industry is disgusting and cruel to top it off. I’m by no means turning into an organic hippie, but some of this stuff just comes from a natural human emotion of caring for other creatures and I don’t want to be a part of this industry. Especially pigs, because they kind of remind of my dog bandit without hair. ūüôā I mean the Chinese eat dogs and think nothing of it. This s$it needs to stop.

Life:

Really considering a new laptop. My laptop now is still good, but it tends to freeze up a lot and is very slow when booting applications. It’s also 3.5 year old, so I’m really tempted to buy a new one.

Finished Berserk season 2. Gory show, but really awesome. I was even thinking about buying the video game, but it looks a little repetitive.

Sarah and I had our first premarital counseling session. It was actually interesting in some ways, just to talk about certain aspects of your relationship. We seem to be very close though in almost every way. ūüėČ

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.