lifestyle diet

Journal Entry 278 – GOT & Psoriasis

Life:

This is the first time I’ve ever posted on a Tuesday before. I forgot on Sunday, because Sarah and I stayed out late to watch the Mayweather vs McGregor fight. That fight was rigged by the way. McGregor didn’t even get knocked down once and they called it. A proper TKO is 3 knockdowns in a row. Don’t get me wrong he was getting knocked around, but you still don’t need to call the fight that early. McGregor did very well considering he never boxed before though. I don’t think either boxer is too upset though. Mcgregor got $30 million and Mayweather $100 million. They put up a good show.

Game of Thrones as was also this Sunday and didn’t disappoint. I really enjoyed watching this season and the show is heading in the right direction. My prediction is that Cersei and Euron are going to fail and try to kill Daenerys and Jon Snow’s armies. Jamie Lannister will join Daenerys and help them in some fashion. One of the Lannister brothers will end up killing Cersei, although not sure which one. I think Jamie might do it, after what happened and Game of Thrones is very unpredictable. They will defeat the White Walkers some how led by Jon Snow. Jon Snow will rightfully win the iron throne but turn it down. I think something might happen to Daenerys. Death always finds those who try to take over power in this show. Jon is not trying to take over power, he more or less is fighting for what is right and power will find him. Big difference. Daenerys is getting a little power hungry and wants everyone to bend the knee to her. She may react very negatively to learning Jon Snow is her nephew and the rightful heir to the Iron Throne. I don’t know she will, but I have a feeling. I hope I’m wrong on the last point because I like her character, but after watching Game of Thrones for 7 seasons nothing ever plays out like you want it to.

Time for a psoriasis update. Otzela suppressed a lot of it, but ultimately it stopped working. It also gave me a hive like rash that I still have a little of. I got a very bad sun burn while on this medicine and in the past that sun burn would hurt for a few days and then go away. I STILL have remnants of this sun burn and it gave me a rash all down my body. I don’t think it takes a rocket scientist to figure out why I still have a rash from this sun burn. I stopped taking Otzela. The next stop my doctor recommended is Humira, which is injectable. I really don’t want to go that route. All of these drugs suppress your immune system and I want no part of that. I canceled my appointments until I know for sure what I want to do. I have been doing a ton of research on how to heal it naturally and there is no one size fits all answer. Some people cure it on vegan, keto, dairy free, nightshade free, paleo, etc… I honestly think it depends on if you have an allergy to a certain food without realizing it. This is why different things work for different people, because not everyone has the same allergies. Dairy seems to be a big one for a lot of people. I eat a lot of dairy that mainly comes from protein powder. I have eaten the same protein powder for over 5 years now. Maybe it is possible that my body has built up antibodies against it. It is my theory and I’m going to test it out. I have switched to an organic plant based protein for now. It tastes very good too. Do I need to get rid of all dairy though? I really don’t think so. Besides protein powder, I don’t have a huge dairy load in my diet. It can be maddening trying to figure out what the problem is, so just taking small steps to see.

Workouts:

I have decided to try and lift 6 days a week now. Chest, triceps, shoulders on day 1, 3 and 5. Back, biceps, rear shoulders on days 2, 4 and 6. Cardio will be done only a couple days a week if that and Sunday is for tennis.

My lifts have slightly gone up across the board except for Bench Press.

Diet:

Nothing special in terms of diet. Its been undulating for the most part depending on the day and hunger levels. I’m still not eating a ton of meat or protein for that matter, but my gains are untouched.

 

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Journal Entry 276 – Shift Change

Life:

The first week on the new shift. Hasn’t been too bad except for being wired at 12 am when I get off. I drive home and then it takes me a good hour to go to sleep, so not really falling asleep til 1:30 am. I try to get up at around 7:30-8, so been getting around 6 hours of sleep per day. I’ve been a little sluggish in the morning since I’m used to 8 hours, but nothing too bad. Coffee usually wakes me up pretty good. It was also strange going to work on Saturday, but honestly wasn’t bad at all. Our team gets along really well, so it makes the time go by pretty quick.

I traded in my laptop at Costco, for one that looks a lot better in my opinion. Its very similar in stats to the other one but is lighter, better battery and is 2 in 1 touch screen.

I also went through my closet last weekend and cleaned out everything I don’t wear anymore. I’m a minimalist, so this was a very satisfying thing to do. I ended up with 3 bags of Goodwill clothes and I honestly think I came away with more clothes. I rediscovered old clothes that I can still wear but just have forgotten about because they were hidden behind clothes I didn’t wear. I really didn’t think I had 3 bags of clothes to throw away, but I did.

On a random note, Denis Shapovalov an 18-year-old Canadian tennis player, beat my boy Nadal in a match pretty handily.  After seeing the highlights, he looks like he could make a lot of noise soon. He has very impressive power for someone that skinny. He seems to be very likeable though, so interested to see what he does in the future.

Food:

I tried a burrito bowl from Kroger and it was average at best. 6 out of 10. The rice was good, but the beans tasted like they were straight out of the can. Chicken was super dry and the rest of the toppings were decent, but there wasn’t enough flavor. Their guacamole was very good, but it couldn’t save it.

Went back to Mellow Mushroom for the first time in awhile and it did not disappoint. Half bbq chicken, half chicken and veggies. I literally think I could go there and order nothing, but crust though and it would an amazing meal. 😉

I’ve been loosely tracking macros and have averaged around 2100 calories. Been eating twice the amount of carbs as protein and fat is always in the moderate range.

Workouts:

Slowly gaining strength, but lifts are still about the same as they have been. Only did cardio twice this week and played tennis once.

 

 

Journal Entry 264 – Challenge Week 1

This is the first week of the company gym challenge. I have gone to the gym as normal every day of the week so far. I have also busted some plateaus on bench this week, which felt really good. I finally moved up to 200lbs on bench press after hitting 195lbs for 3 sets of 8 reps on Thursday. Very satisfying feeling. My pull workout also saw increases of reps across the board on all exercises. I added a high rep / recovery / isolation day after each push/pull workout. In other words, I do a push workout, next day is pull, next day is recovery, then repeat. The point of this recovery day is to do all the exercises I don’t have time to do on my push/ pull days. I also really liked it. The moves are 3 sets of 12-15 reps and no heavy lifting. Its main goal is to squeeze in some isolations and really just get rid of soreness. It was also really effective at reducing my soreness, because for some reason this week, I was feeling DOMS pretty d*mn bad. Cardio has been done 4 out of the 5 work days this week.

My diet this week has been around 2300 calories a day.  High protein, moderate to high carbs and low to moderate fat. Nothing special in terms of macros, but mainly just making sure I eat enough to fuel my workouts. If you are running in the morning and lifting in the afternoon and don’t eat enough, trust me you ain’t going to be feeling too hot. 😉

Workout Summary:

  • Monday – Cardio and Push
  • Tuesday – Cardio and Pull
  • Wednesday – Cardio and Recovery isolation day
  • Thursday – No Cardio  and Push (same as Monday) – PR achieved
  • Friday – Cardio and Pull (same as Tuesday)
  • Saturday – Recovery Isolation day
  • Sunday – Cardio only

Journal Entry 261 – Fullbody Again

Workout:

  • Saturday – 20 minutes of cardio / Shoulders and traps
  • Sunday – 30 minutes of cardio
  • Monday – 30 minutes of cardio / Chest and Tris
  • Tuesday – 30 minutes of cardio / Back and Bis
  • Wednesday – 30 minutes of cardio / Bodyweight exercises
  • Thursday – no cardio / Full body
  • Friday – 30 minutes of cardio / Full Body

Diet

  • Protein Pudding or Oatmeal
  • Popchips
  • Quest Bar
  • Chipotle, Panda Express or something homemade
  • Protein Pudding or Greek Yogurt with protein mixed in

So I think it is time to change a few things up. My workout will be changed to a fullbody approach done every day.  I will have two different workouts (A and B) and rotate these every other day. I plan on taking away all direct shoulder exercises for the time being. After doing some research I think they are a waste of time. They also slow me up in the gym on my lunch break and I have been a little late getting back to work. The main reason is I want a bigger bench and direct shoulder days and exercises just make my bench weaker overall.

Workout A

  • BB bench press 3×6-8 reps
  • Tbar Rows 3×10-12 reps
  • Close grip chin-ups 3xmax
  • Ez skulls 3×10-12

Workout B

  • Chinups 3×6-8 reps
  • Inc DB Press 3×10-12 reps
  • Dips 3xmax
  • EZ curl 3×10-12 reps

These are my two workouts that I will switch between every day. Arms are highly variable and can change daily. The first exercises of each workout will not change and neither will the accessories for the time being.

I do a lot of cardio every week, which is why no heavy legs are being done. Cardio is always done in the morning and lifting in the afternoon.

I’m going to bump up my calories as well to try and get my bench rolling. Progressive overload is the main driver of this workout as well as increased frequency.

Journal Entry 238 – Post Wedding / Bro Split

I was at a wedding in South Carolina last weekend and didn’t get a chance to blog. It was an awesome time and the wedding was really fun. I got to experience southern hospitality at its finest. I also ate a lot of food and most of it was junk haha. They actually passed out happy meals as parting gifts after the wedding. I ate my burger and left the fries which were pretty soggy at that point. I “roughly” threw my calories in myFitnesspal and I got about 3000 calories each day I was there. This included decent amounts of alcohol though as well. What’s funny is I got back and didn’t feel super bloated or guilty at all. I’ve been eating more food overall recently then I have in the past, so I attribute this to a faster metabolism.

If I had to guess my body fat is probably around 12-13% at the moment. I have noticed some interesting effects though visually. My muscles are bigger than they have been before, so even though I’m at a higher body fat, I look better visually. Especially my chest, shoulders, upper back and abs. This could be do to just a  higher testosterone level. A girlfriend, more carbs and fats and a higher calorie diet explains this well. I will say my lifting every day experiment may be coming to an end. The main reason is because my lifts are actually down strength wise and I don’t want to let that happen. I’m mainly talking about the 6-8 rep range, but still. I did bench press and could only manage 185x 6,6,4. That’s not very good. This was after a weekend of partying, but my DB rows were also down. I think I need more rest time.

I was also talking to Sarah’s (my girlfriend) uncle and the man is “jacked city”. He had at least 16-17in arms and said this was the smallest he’s been in a long time. He basically said he’s done a 4 day bodybuilder split with one muscle group a day most of his time lifting. At the moment he’s doing two a days, but that’s because he has time. He built most of his size on a 4 day split. It was funny though because I was talking to him at the rehearsal dinner and the wedding and noticed he wasn’t eating much of anything. He was drinking beer but not eating. Then when we got home he had a massive meal of Chickfila nuggets the first night and a huge bowl of chicken and rice the next night. I think he likes doing an  intermittent fasting style of eating.

I decided to modify my routine to get back on this style of lifting. I want to get my strength back up as well as my size. I have written out some plans of what I want to do and I think I have my lifting split down:

  • Chest/Tris
    • Only one move for Tris
  • Back/Bis
    • Only one move for Bis
  • Shoulders/Traps
  • Arms
  • Cardio or Off the other 3 days; Also do 1 mile cardio on each lifting day

As for diet I plan to eat a modified warrior diet style everyday expect Saturday. Saturday I eat at much as I want when I want. The other days though will be two scoops of protein powder with berries during the day and some beef jerky or Costco canned chicken at work. This is roughly 600 calories or so. I may thrown in a Quest bar as well for a grand total of 800 calories. This allows me to hit most of my protein for the day and a huge dinner full of carbs and fat. Not only does this work from a lifestyle standpoint is works well from an enjoyment, appetite control and food prep (or non food prep) standpoint as well. This big meal could be anything I want, either homemade or eaten out. I actually did this this week and had a big Chipotle bowl with all the toppings (Rice, chicken, double beans, veggies, salsa, corn, lettuce and sour cream) twice and a medium pizza from dominoes. Last night I had 4 slices of Mellow Mushroom medium pizza with light ranch and a Guinness. 😉

I wouldn’t exactly call it intermittent fasting, but pretty close. The enjoyment of that last meal sure makes it feel that way though. I will admit though, around 5-7 o clock I start to fantasize about food a little bit and my hunger starts to kick in big time. Luckily I eat soon anyway so it doesn’t really matter. Also I really don’t have a calorie goal each day either. If I had to estimate its probably in the 2000-2500 calorie range everyday with 1-2 days of being closer to 3000. At the moment I really dont care what it is. As long as progress is being made, I’m enjoying the meal plan and getting results.

 

 

Journal Entry 237

I missed my post last week due to vacation at the beach. I also have a wedding to go to in South Carolina next week so will unfortunately miss that post as well. But this week should be fine. 😉

I didn’t workout at all from Friday – Sunday last weekend. On last Thursday I did 30 minutes of cardio and the same on Monday. By Tuesday it had been 5 days since my last lifting session and not going to lie, felt a little stiff in the gym. My workout was fine after I got warmed up, but nothing special. The rest of this week I have done 3 upperbody workouts in a row and will continue this though the weekend. I have also done much less cardio this week. I would say a max of 15 minutes a day of pure running. This isn’t intentional, but for some reason haven’t been getting in the zone like in the past few weeks, so I figured I would just put more into lifting.

I have also been losing a lot of weight this week. I weighed in at 168lbs this morning and dropped 4lbs between Wednesday night and Thursday morning. My body usually doesn’t do that. If anything my workout volume has been less than it was. Nutrition has been about the same, expect I have been eating more carbs as of late. I was starting to get very high in protein intake to the point where I knew it was just too much. I’m talking easily hitting over 220 grams a day. So I dropped it down to about 120 grams mainly by cutting meat and eating more starch, beans (hummus) and vegetables. Also more rice cakes and ice cream to be honest. As a result my body has dropped weight. If I had to wager probably some inflammation from all the excess protein.Kind of fun though eating this way. I actually cut out most of my meat and mainly focused on dairy proteins from powder and protein bars. With all the protein in the other foods I eat, I easily hit 120 grams. Which according to Menno’s protein article, .64 grams per pound was more than enough protein even under extreme workout conditions. I dropped protein mainly based on feel though. If I feel like I need to eat more protein I will, but sometimes I think I greatly overdo it and need other macros to replace it.

Journal Entry 236 – Upper Body Gains

Another good week in training:

  • Sunday – 4 mile run
  • Monday – 5 mile run
  • Tuesday – 2 mile run and machine weights (upper body 3 sets of 10 reps) 1 mile walk
  • Wednesday – Same as Tuesday
  • Thursday – 2 mile run and Upperbody free weights (3 sets of 10 reps)
  • Friday – 3 mile run and Upperbody Free Weights (3 sets of 10 reps)
  • Saturday – 2-3 mile run and upper body free weights (3 sets of 10 reps)

Been focusing mainly on upper body, while saving my legs for running. I can’t stand when my legs are so sore that walking becomes difficult. In my opinion, big legs don’t look good anyway, so I don’t see the point in doing super heavy and high volume days with legs. My upper body has been responding nicely though. I think the reduced workload on the legs besides running has helped my upperbody progress a lot. I have mainly been focused on rep goals again and sticking with 3 sets of 10 reps, while hitting the upper body 5 days a week.

Rep goal means once you hit at least 30 reps with a certain weight, you then increase the weight used. So if I hit 34 reps (70lbs x 12,11,10 – total reps 34) with 70lb dumbbells on a flat bench press, I then increase to 75lbs and stay with that weight until I get at least 30 reps. This is good for size and strength and still focuses on progressive overload. I’m still steering away from heavy weights though. 10 reps feels good and I want to keep it around that. Also on the first set of each exercise I try to get as many reps as I can. So instead of stopping at 10 reps like a traditional 3×10 workout, I just go as many as I can get. I got this from Menno Henselmans and recently worked it back into my routine.

Diet has been high protein, moderate carb and low to moderate fat just like in other weeks. One day I ended up hitting close to 250 grams of protein. A little too much but whatever. I feel really good in the gym and my size seems to be improving without fat gain. If I had to estimate, calories are around the 2200-2400 calorie range for the week. Appetite is still very strong. I was thinking of doing an epic cheat day soon, because some days I feel like a bottomless pit, but I may let that day find me instead of planning it for a certain day. I honestly think with the work I’ve been doing recently, it would provide some favorable effects for me.

My weight is holding steady around 171-173lbs on average.