lifestyle

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.

 

Advertisements

Journal Entry 294 – Getting Organized

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.

  • Weekend
  • Sunday – Push – High Reps
  • Monday – Pull – High Reps
  • Tuesday – Cardio
  • Workweek
  • 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
    • Asian
      • 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
    • Greens
      • 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
    • Snacks
      • Jerky
      • Our Little Rebellion Protein Crisps
      • Pretzel sticks
      • Rice Cakes
      • Mixed Nuts (At work)
      • M & M’s plain
      • Apples
    • Eating Out
      • Chipotle (highly customizable)
      • Mezeh
      • 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.

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 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 279 – Football Rant

Life:

I didn’t post last week, because of a trip to Greensboro, NC. We went down for the weekend to take some engagement pictures and to visit with family. I think they came good, but we haven’t gotten them back yet. Football also started last week and the Hokies are looking really good for the first two games. Due to our easy schedule,

Football also started last week and the Hokies are looking really good for the first two games. Due to our easy schedule, except for one game (Clemson), we should have a very good season. As for the Giants :(:(:(:(. The Giants looked REALLY bad. A lot of people, of course, are pinning the blame on Eli Manning, but the whole offense looked lost. The Oline was pathetic as usual (which is the biggest reason we sucked), the RB’s couldn’t get going because the Oline sucks. Eli had a decent game, but when you’re getting sacked every other play its hard to get going. The play calling was atrocious. I predicted every single play except, for one drive. It’s the most predictable offense I have seen. All the “Experts” are calling for Eli’s head, as if he was the sole cause of how sh*tty we looked. This is nothing new as Eli has gotten this is whole career. I really hope they turn it around because YIKES. I dont even think Odell Beckham would have made that big of an impact. If you have no time to throw then whats the point of having recievers.

Still battling this nasty psoriasis. It kind of flared a bit on my torso and I’m taking a lot of supplements to combat it. I’m considering going pretty low carb to see if it helps. Apparently reducing sugar and raising fat can really help the skin and kill bacteria. I recently bought topical iodine to help. Also taking fish oil 2-3 times a day, apple cider vinegar, and glutamine. Glutamine appears to be doing nothing though. I have also reduced dairy, but have not noticed a huge difference.

My bachelor party is this weekend as well and I’m really looking forward to that. I only work 2 days this week and then I’m off 5 days. I have about 12 people going to Virginia Beach, so I’m sure we will make some memories.

Workout:

I’m going to add running back to my schedule. I’m not sure if this psoriasis flare has anything to do with not doing cardio, but it could be related.

Lifting wise I’m still on the same relative split and haven’t increased or decreased recently. I have changed up some moves slightly, but not much. I do plan on changing something soon though.

Diet:

As I alluded to above, I plan on trying a low carb diet for the next couple weeks and monitor psoriasis. I have been reading/listening to Dr. Rhonda Patrick recently and she has a very interesting take on nutrition. She isn’t keto but eats higher fat and micronutrient dense foods.

My diet has been pretty loose recently, which is fine, but this psoriasis is bugging me and I need to fix it. I want to give this a try to see what happens.

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 274 – Vino

Life:

Last week Sarah and I went to Charlottesville for the weekend. Kind of spontaneous trip as we didn’t really have an itinerary to follow, but it basically turned into a wine tasting trip. Besides being a little hot outside the wineries were really nice to visit and it’s actually the first time I have been there in summer/spring time. The last time I went was in the middle of winter and it was definitely a different experience. We met and talked to a lot of people while we there and ended up visiting 7 different wineries over two days. Unless you’re on a wine tour, 3-4 is probably all you can do in one day, especially if your driving cause the wine tastings can really add up. We ended up going to Jefferson, Trump, Blenheim, King Family, Grace, Stinson and finished with Whitehall.

Best Views: Jefferson, Trump, and King Family Vineyards

Best Wine: Whitehall

Trump also only had 4 wines on their tasting list, but they filled it up way more than anyone else. I was kind of surprised how much they were pouring haha.

We also went out to eat for almost every meal. Bodo’s Bagels was very good, but was insanely packed. Panera is honestly just as good if you’re just getting a bagel and maybe even cheaper too. We also ate at the hotel for 2 days, but I’m not a huge breakfast person so I just grabbed some hard boiled eggs (which nobody else was eating) and a bagel with cream cheese. It was actually a good combo. For lunch, we actually just got something at the wineries, which was way overpriced but also helped to sober you up a little bit. The taste was decent there, but nothing special. For dinner, we went to Crozet Pizza the first night, which was very good. Sarah and I finished off the pizza in one night. Half chicken and veggies on one side and BBQ chicken on the other. Their ranch was awesome. We also went to a place called Kardinal Hall, which was alright, but I wasn’t overly impressed. The Downtown Mall area though was awesome. Very cool town. The last night we, unfortunately, got back kind of late and had to go to Chipotle in order to get back in time for the Game of Thrones premiere.

Diet:

Calories were unknown last week as I was just trying to enjoy myself. I estimated and logged each day, but it was super loose. This week has been pretty low in calories as I just want to get a bit of fat off. Averaged around 1500 calories for the past 5 days. This is much lower than I have been for awhile and I was definitely feeling it in the gym and at night.  That being said I look noticeably leaner and I’m down 5lbs already. Interestingly enough I really didn’t get hungry at work. I amazingly haven’t eaten a protein bar for 2 weeks. An impressive accomplishment for me, because I almost consider myself mildly addicted haha. Also, sliced apples are really good in terms of taking the edge off of hunger and giving you energy. They have helped a lot this week.

Workouts:

Unfourtnaly nothing great in terms of lifting progress, especially after a low-calorie week. I also didn’t get any pump at all, which really sucks, but I wasn’t expecting much.