I’m just going to do a quick update this week. No post last week as it was a very busy week at work and I didn’t have a ton of time or energy to write a post.
I have hit somewhat of a plateau in my lifts recently. I have also felt more stressed out recently, which I know goes hand in hand with the gym. My meals at night have been less keto/high protein-oriented and more or less just eating whatever I want. I have noticed a couple of days this week my dietary fat was unintentionally very low. Like 30 grams or so. I definitely felt “off” the next day. I may remedy this with a full week of eating what I think is optimal. This consists of high protein meat-based meals and a low carb content. Let’s see if that jumpstarts me a little bit.
Other than that, the Giants and Hokies are both failing. Giants can’t score points at all and Hokies lost to ODU. Great! (sarcasm intended). Also, my number one draft pick in Fantasy Football, Leveon Bell, hasn’t played a game because he “isn’t making enough money.” Don’t even get me started on this fool. Once Eli Manning is done my interest in football is going to take one hell of a step down from where it is now. If my interest in football is currently a 10, once Eli is gone it will be more like a 5.
I’m also thinking about getting a PS4. Mainly for Star Wars Battlefront 2, which is an incredibly fun game. Kylo Ren is hands down the best character in that game. They are also going to add Anakin Skywalker and Obi-Wan in future updates, so yeah this game is a must buy. I’ve also had the PS3 for at least 5 years. Considering the system may be a bit pricey at first at $299, it lasts several years and holds its value well. Also, since the PS4 has been out a while, a lot of the games are very cheap now.
Blaze Pizza – 8 out of 10
Turkey meat and broccoli
Steak and Veggies
Lean beef onions and Brussel sprouts
Chipotle Rice Bowl
Kickback Jacks Chicken Philly
Family Pic with Luke AKA Little Man
Kickback Jacks pizza – Chicken and veggies
Aldi – Winking Owl with Viking pour
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.
- Sunday – Push – High Reps
- Monday – Pull – High Reps
- Tuesday – Cardio
- 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
- 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
- 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
- Our Little Rebellion Protein Crisps
- Pretzel sticks
- Rice Cakes
- Mixed Nuts (At work)
- M & M’s plain
- Eating Out
- Chipotle (highly customizable)
- 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.
Richmond Airport was packed as usual. 😉
Sarah and Abby!
Soup with extra greens and potatoes
Eggs and brussel sprouts
Pancakes with m&ms and blueberries
Sunday cheat day
Sarah and the dogs
Last week was way better in terms of working out. I finally felt strong again and got back to where I was before that weird performance decrease took place. I have done cardio everyday this week, except for Wednesday.
For dieting this week, I have changed my breakfast back to protein pudding instead of oatmeal. I usually drink a decent amount of caffeine in the morning before my workouts and have increased the size of protein pudding to about 40grams worth. I actually think this has made a tremendous difference in terms of working out. I really feel stronger with this breakfast vs doing the exact same thing with oatmeal. I think the carbs preworkout may not be the best thing for me, so I will just eat them later in the day.
It kind of got me thinking though, about my protein intake. It has been on the lower side recently and I wonder if I should bring it back up to a gram per pound at least. I know all the science of protein and it does seems to be on the firing block here recently, but it does have tremendous benefits that can’t be ignored. Especially in terms of body composition, even blood sugar levels, taste, volume of food at meals, very high TEF, and never being stored as fat. A Recent study has found that people were able to lose more body fat and build muscle by jacking up their protein intake to 1.5 grams per pound vs .8
A Recent study has found that people on a very high protein intake were able to lose more body fat and build the same amount of muscle by jacking up their protein intake to 1.5 grams per pound vs eating .8 grams while also eating 500 more calories a day. While it may be true that you only need .8 grams per pound to build muscle, that says nothing about burning fat at the same time. Also, the other two macros are way more likely to be stored as fat, especially in a surplus, so take what you hear with a grain of salt.
Deep Run Park
Mother’s Day Chinese
Eggs, veggies, toast
Chicken fried rice