nutrition

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.

Advertisements

Journal Entry 285 – Sarah’s Birthday

Workout wise has been a continuation of the winging it high volume approach. As long as I don’t go too heavy it’s been easy to recover from. It’s also been very fun so far.

My diet has only one rule at the moment and that is to hit at least 2200 calories a day and no more than 2600 calories. (I’m currently not doing any formal cardio, expect normal walking around and going to the gym.) I also try to eat the bulk of my calories at night. Other than that it doesn’t have any rules. Honestly, still eating plenty of carbs, but my psoriasis hasn’t been flaring too bad. The biggest factor it seems with psoriasis is when I get hot. No bueno.

Sarah had her 25th birthday this week! I made her some pancakes before I went to work then took off half a day. We hung out the rest of the day and went to Sushi for dinner. I admit I wasn’t a huge sushi fan, but never really gave it a fair chance. It was awesome and may have to get it more often. I ordered sum yum yum sauce on the side and it was a game changer. We went to Publix after and Sarah got carrot cake for dessert and I got some chocolate chip cookie cake. It did not disappoint.

 

Journal Entry 282 – The End of Elite XT / Less Meat

Life:

I have used the same protein powder as my main source for probably around 5-6 years at this point. The changed the formula again that apparently is “new and improved.” Not even close. They completely changed the texture of the protein and now it basically looks and tastes like the cheap whey protein you can find at Walmart. It tastes way worse, has less protein, more carbs, and the BCAA profile is worse. It has also risen in price to $40 for 4lbs. It used to be $32 for 4.4 lbs and that was back when it actually tasted good. What a shame. 😦

I have recently switched to Cytosport 100% Whey Protein from Costco. Six pounds of protein for $39. That’s $0.50 a serving and about as good as it’s going to get for a high-quality protein powder. It doesn’t mix thick like Elite XT USED to mix, but it still tastes very good. Casein can also give a lot of digestive upset when consumed too frequently, so since this is 100% whey it avoids this.

I have been eating way less meat recently, so I really think it’s important to find a high-quality protein powder. After doing more research into factory farming and its dramatic impact on the planet, I really have found myself eating close to a vegetarian diet with very small amounts of meat. I don’t even think eating meat is a bad thing if you are hunting in the wild for fresh game. But this is far different from factory farming, where animals are seen as food and not animals. Unfortunately, if you buy meat at a grocery store or restaurant, then you are eating factory farming. I still eat some meat, but it is drastically reduced from where it used to be. Not to sound like a hippy, but I wonder how much better the planet would be doing if all livestock farming ended. Almost get to the point where if you want meat, you need to go out and hunt for it.

Workout:

I have decided to change up my workout to something entirely different than what I have done in the past, but still allow me enough to complete my workouts on my lunch break. I really want to increase my volume for size, but I also don’t want to burn out or spend hours in the gym. I have designed a workout where I mainly focus on one move a day and do lots of volume for that one move. I plan to do roughly 10 sets of each move each day for about 8 reps.

An example for Bench Press would be to warmup, then start with a weight I can get for about 8 reps. If this feels heavy, I take off weight and then get 8 reps with the new weight. I continue this pattern until I have done 10 sets. I did this on Saturday and got down to 155lbs on the 10th set. My arms were shaking afterward. I also seem to be able to get away with eating a lot more food training this way.

I also plan on doing at least 100 pushups every day (spread throughout the day) in addition to the one move of the day in the gym.

  • Sunday – Pushups only
  • Monday – Chinups 10 sets
  • Tuesday – Dips of Inc Press 10 sets plus pushups
  • Wednesday – Chinups mixed grips 10 sets plus pushups
  • Thursday – Bench Press 10 sets plus pushups
  • Friday – Chinups or Rows 10 sets plus pushups
  • Saturday – Bench Press 10 sets plus pushups

Diet:

As I have alluded to above, I’m eating much less meat than before. Protein is still adequate, but since I’m eating very quality whey protein, I need way less protein than you would think. The higher the quality the less you need overall. My carbs are pretty high, which is at least double the protein. Fat is always at a moderate level. I have been eating a ton of fruits and vegetables recently and make those the bulk of my diet.

 

 

 

 

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 269 – Heavy / Light Day

Another week in the books and strength is still going up. I’m down to about 179lbs of scale weight and feeling leaner than previous weeks. I decided to add in a light day for both push and pull workouts to replace one of the heavy workouts. I’m doing less cardio than in previous weeks at maybe 3 times a week. Sarah and I have also started playing tennis on the weekends, so while not formal cardio, it still counts, especially when it’s hot out. Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams.

Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams. My energy and well being is much better with more carbs and fats in my diet without adding in super high amounts of protein. I also noticed I really don’t eat a ton of meat anymore. I have a pretty good sized serving once a day and that is about it. A lot of my protein comes from protein powder, vegetables, and protein bars. Not saying that I have been actively trying to cut meat out of my diet, it’s just that I have unconsciously reduced it.

As for my workout, I moved some things around:

  • PUSH – HEAVY
    • BB BENCH PRESS – 3 sets of 6-8 reps
    • INC PRESS MACHINE – 3 sets of 12 reps
    • DIPS – 3 sets by Max
  • PULL – LIGHT
    • CHINUPS – 3 sets of 6-8 reps 1 set with bodyweight
    • LAT PRAYERS 4 sets of 12 reps
    • SEATED INC CURLS – 4 sets of 12 reps
  • SHOULDERS/ABS DAY
    • DB LATERALS – 3 sets of 12 reps
    • REAR DELT MACHINE – 3 sets of 12 reps
    • CABLE PULLS – 3 sets of 12 reps
    • MACHINE CRUNCH – 3 sets of 12 reps
    • CABLE CRUNCH – 3 sets of 12 reps
  • PUSH – LIGHT
    • DB INC BENCH – 3 sets of 12 reps
    • CABLE FLYS – 3 sets of 12 reps
    • EZ SKULLCRUSHERS – 3 sets of 12 reps
  • PULL – LIGHT
    • TBAR ROWS – 4 sets of 12 reps
    • LAT PULLDOWN (VARIOUS GRIPS) – 4 sets of 12 reps
    • DB CURLS – 4 sets of 12 reps
  • WEEKEND
    • TENNIS, CARDIO OR LIGHT CALISTHENICS

Other than that Sarah and I are going to a company party this weekend. My company reserved Brown’s Island in Richmond for 4 hours and provided us a hotel to stay in downtown. Also, food and drinks are free. I think it should be a good time and my company is awesome. Probably go downtown after it ends, which is like a 2-minute walk from where we are. Should be a late night, but a really good time.

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 258 – Grind Update

Another week in the books. Very similar to last week in terms of diet and nutrition.

Weekly Routine:

  • Sunday – Cardio Only 4 miles
  • Monday – Chest and Tris
  • Tuesday – Morning Cardio / Back and Bis
  • Wednesday – Shoulders
  • Thursday – Morning Cardio / Chest and Tris (PR hit)
  • Friday – Back and Bis
  • Saturday – CaOnly ONly – 5 miles

I hit a PR on Thursday with Bench at 190lbs for 8, 7, 7 reps. This estimates my one rep max at 240lbs. Not bad. Chinups have increased to 35lbs between my feet for roughly 5 reps a set. Shoulder press is about 120lbs for around 8, 6, 6 reps.

Diet has been very similar to last week as well. More or less 5 days a week it looks like this:

  • Oatmeal with PB
  • Popchips
  • Protein bar of some sort
  • Varies Daily
  • Protein Pudding

There is no huge focus on protein in this diet. Mainly more of a focus on carbs. Fats are always incidental, but adequate. This is by no means a low-fat diet.

Average Weight is around 182lbs.