muscle

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 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 256

Another week of grinding. I have really been bumping up the carbs in my diet recently. I’ve noticed a lack of hunger way more often and the feel of being truly satisfied after eating. Really nice feeling. Workouts have been good as well. Strength is still slowly increasing, although I feel like my muscular endurance could be better. After my 4th – 5th set of a compound move, I’m basically done at that point. I can hammer out some light reps with an iso move, but it still feels pretty tough at that point.

Weekly Split:

  • Chest / Tris
  • Back / Bis
  • Shoulders
  • Chest / Tris
  • Rest
  • Rest
  • Back / Bis

Cardio was done on 4 days a week. Got the runners high every single time too. I’ve started to mix in an incline walk after a couple of miles or so just to mix it up. I’ll probably add back in some cardio every day again, though. Really feel mentally sharp at work, when I do this.

Had a high weigh in of 185lbs this morning. Been hovering around 180-182lbs, but I had a lot of food yesterday, easily exceeding 3000 calories. Since my focus is building muscle, I really don’t care that much. I still look just as lean as I usually do. 😉

Journal Entry 254 – PC issues, Madden and Diet Update

This week I have done zero cardio in the mornings. I was having a lot of computer issues and had to do a system restore and then do a ton of updates, which I did when I got home from work and the morning before I left for work. I somehow picked up a virus that attacked my drivers. This disabled my external mouse, trackpad and displays. It also prevented me from doing updates, so I had to restore the whole system back to factory settings. This wiped out ALL files. Luckily I backed up all my files a couple of weeks ago, so I lost nothing. I took the time to organize all of my files on the external hard drive and now my computer is running better than ever. I put all the files on my computer into 4 different folders. Pretty organized looking. 😉

So, the PC trouble was a pain, but ultimately it turned out drastically boosting my computers performance. I also bought Madden 16 for the Ps3 for the first time in 5 years. Fun game, but I remember why I stopped buying it; it’s the exact same game with the exact same playbooks and plays as Madden 12! Buying that game every year is a complete waste of money. All you really need is to download the rosters and load them in the game. Problem solved. Also, Michael Vick is still WAY too good in that game. I like the man because he’s a Hokie, but unfairly good. I was playing on a low difficulty setting though.

As for training this week, I did zero running this week. I lifted every day during my lunch break and have been steadily increasing my strength. My split:

  • Chest/Tris
  • Back/Bis
  • Shoulders/Traps
  • Chest/Tris
  • Back/Bis

Both the chest and back workouts were exactly the same except for a couple of moves. The most important factor of each workout is getting bench press stronger and chinups stronger. Right now I’m benching 190lbs for 8,6,5 reps. This is also going all the way down to my chest. For back/bis, I do chinups with 25lbs between my feet for my around 3 sets of 6 reps. I’ve been feeling these very good, so I should go beyond that this week. I plan on doing my cardio on back to back days this weekend, along with some abs.

Diet has actually been consistent this week, at least in the early part of the day. Really been enjoying it too. I’ve also been eating way more carbs and less protein. Fat is more or less always the same, between 55-70 grams.

  • Coffee – 7:30AM – 11:00AM
  • Meal 1 – 11:00 AM-  2 packets of oatmeal with berries and small scoop of protein powder
  • Workout from 2-3PM
  • Meal 2 – 3:00PM- Bag of Popchips with a Quest Bar
  • Meal 3- 7:00PM – Varies daily – Always a big meal though
  • Meal 4 – 10:00PM – Protein Pudding with Peanut Butter

Carbs between 200-300 grams, Protein 100-120grams, Fat 55-70 grams. Calories between 2000-2200 during the week. Usually much more on Saturday and Sunday.

Journal Entry 245 – Morning Workouts

This marks the third week of my push/pull split. I have been making slow and steady gains in strength across the board on all exercises. The minimalist nature of it allows me to put full effort into all of my exercises. My push workouts are hands down my favorite of all time. I have reduced my first move from 4 work sets to 3 work sets and kept the second move at 4 sets. I considered the DB incline press the main muscle builder and wanted to allow a little more energy for that. Although, the barbell bench is still of prime importance to me. I also plan on switching chin-ups with DB rows, so heavy chin-ups will be my main move and DB rows will be my main accessory. DB rows remind me more of a DB incline press and I don’t think going too heavy feels all that good or effective. Chin-ups are easier to add weight as well, by just putting weight between your feet or wearing a weight belt. I also changed shrugs and cable rows out for T-bar rows and standing lat preachers. Biceps are still the same. If I have time at the end of the pull workout (or any energy left for that matter) I will add in shrugs one day and rear delts on the other.

I will admit though these workouts as simple as they look can be very draining. I even bonked out at the end of my push workout yesterday doing DB skullcrushers. Meaning I couldn’t even lift the 20’s for reps haha. I have also been running at least a mile before each session. I missed one day of working because I stayed up to watch the election, but it was just a cardio day, so it wasn’t a huge deal.

My diet has averaged 2500 calories this week with 287g Carbs / 77g Fat / 172g Protein. These are shear estimations with lots of potential error factored in. The way I have been eating recently has been pretty relaxed. My main focus is body recomposition with mainly muscle gain. What this means is my goal is to gain muscle, but if I notice I start getting fat then I will scale back a couple of days to drop some fat and water and then resume normal eating. Pretty effective way to eat. I have noticed though I have lacked control over my appetite at times. For example, put any dip such as cream cheese / hummus / salsa / sour cream and I will devour it in seconds with no regard. Especially hummus. I’m not sure what my deal is with that stuff, but I have zero self-control when it is around. Pizza is the same way and recently sweets have been going down in similar fashion. I can think my girlfriend Sarah for some of these issues ;). Don’t really mind at the moment though. Muscle gains occur mainly through eating enough food, so as long as I get my 4 lifting days spread throughout the week then I’m sure a large percentage is going to muscle.

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.