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.
Turkey bacon, sardines, pepperoni, eggs
Chicken and pepperoni
Chickfila Grilled Nuggets – 1 out of 10. Never waste your money on these. $4 and they tasted like rubber with salt on it.
The Mocha Chocolate Chip is my second favorite flavor. Holy hell it is good.
Panda Express – Double Chicken Teriyaki
Sushi – Cheat Day
Kickback Jacks – Chicken Philly with Fries
Chicken with Veggies
I was able to get the scale down to about 179.4 lbs on Sunday morning. This is my lowest in awhile and it felt good too. My diet has been mostly protein with lowish carbs and moderate fat. My routine was 2 days of cardio and 4 days of lifting last week. This week I plan on doing 3 lifting days (full body) and 3 cardio days with one day off. I kept it pretty low cal 10x bodyweight the whole week and then had a bigger eating day on Sunday at my parent’s house. Ate a lot of salty shrimp, Tzataki sauce with some pita bread and ton of fiber from veggies which if eaten in excess can cause you to retain a lot of water. (The fiber basically attracts water in the stomach.) I went back up to 183lbs, but still a 4lbs difference than last week. I expect to hit a new low this week.
I strained my lower abdominal last Friday doing heavy bench press followed by heavy chinups. I’m assuming the chinups are the reason I strained my abs, but luckily the pain went away in about 3 days. The pain was pretty intense at times though almost stabbing. That being said my strength was better than ever on these exercises even after losing about 7lbs of total weight over the week.
Some interesting high protein food finds I have found recently:
- Our Little Rebellion Protein Crisps
- Low calorie / High protein chips
- Enlightened Roasted Broad Beans
- All flavors are good. Whole bag is 300 calories and 21 grams of protein.
- Ole Wellness Wraps
- These have a very doughy taste and are a really big size for the negligible 50 calories they have. Be careful with the fiber though, it can add up quickly if you are eating a lot of other fibrous foods.
- Tyson Chicken Strips
- I have a weird relationship with cooking raw meat recently. I always dry it out because I’m afraid of undercooking it and really don’t like the taste anymore. This avoids this by being pre-cooked and taste phenomenal every time. The whole bag is like $6.
- P28 Bread
- Speciality bread from Vitamin Shoppe. $8.50 a loaf so not cheap, but tastes very good and you only need one slice. It also has 14 grams of protein per slice.
- Turkey Bacon
- Nuff said. You can find this anywhere and its high protein and way less fat than most bacon. It also tastes really good in my opinion.
- Costco Steak Jerky
- High Protein / low carb and very low fat.
- Quest bars
- I have recently found myself eating these a lot again. If found on sale its no big deal, but I really dont buy them anymore if they are full price.
- Also of all of the new Quest products to come out, its original bars are still by far the best.
I’ve also been eating a lot of egg whites. Very cheap protein source and I usually hardboil 18 at a time and snack on them all day when I get hungry. My grocery bill has also gone down after eating this way. Tend to buy less junk and more filling food.
Chipotle Bowl – Double beans, no rice, chicken/ barbocoa and veggies
Protein Pudding with Toast
Shrimp and Veggies after feasting on appetizers
Cheap box of Quest bars
Aidells meatballs with Ole Wrap