protein

Journal Entry 277

Life:

Another week in the books. The work week went by really quick and still getting used to being off on Sunday, Monday, and Tuesday.

Watched Game of Thrones last night and it was one of the best episodes I’ve seen in awhile. Action packed and I like where the plot is headed. Jon Snow is one of the best characters ever made, especially for that show. In one of the darkest shows ever made, Jon Snow seems to be one of the only positive lights left. Another character I like a lot, Daario Naharis, is a no-show this season. He is definitely not dead, so I expect him to make an appearance at some point before the end of the show.

I’ve been listening to a lot of Joe Rogan’s podcast recently. He has very long podcasts that range from 2-3 hours, but he talks to some of the most interesting people in modern society. I learn a ton listening to his podcast. He just hit 1000 episodes this week, which is no small feat. Really look forward to listening to these.

Diet:

Been eating a lot of carbs recently, especially yesterday. Sarah and I went to IHOP and got some chocolate chip pancakes, which were on point. Had some Auntie Annes pretzels for lunch with some rice cakes and for dinner had some shrimp lo mein with a ton of other appetizer type foods. Finished with some ice cream and some Cinnabon bites from Taco Bell. Holy hell these Cinnabon bites were some of the best things I’ve ever eaten.

Saturday night we went to Cheesecake Factory and I got a couple of the light flatbreads, which were average at best. The bread before the meal was really good though.

Friday night we got a Mediterranean pizza from Belmont, which was good but had no sauce.

We also got Plaza Azteca on Wednesday as a team and everyone got 2 beef tacos with 2 to-go containers full of rice and beans.

So, in summary, a ton of carbs this week. I think I averaged over 300grams a day with 100 grams of protein and fat fluctuated up and down the moderate range.

Workouts:

Moved up to the 35s on Chinups for 8, 8, 6 reps. Bench is still on par with where it was in the past. My gym is starting to get really packed at almost all times of the day. Even when I go around 8pm at night, there is still a decent amount of people there. Saturday is always packed unless you go around 5-6pm.

Other than that been doing tennis once a week and I’ve done cardio 3 times a week for at least 30 minutes.

 

Advertisements

Journal Entry 275 – Chicago

Life:

Last week Sarah and I went to Chicago to visit my brother Justin and his wife Rebecca. We haven’t been up there since he moved, so we wanted to visit his new house. Awesome city though. I have been to a few big cities and Chicago is one of the cleanest I’ve seen. It has about 3 million people living directly in the city and a lot more on the outskirts. Much less than New York, but way nicer and more affordable. Lake Michigan was Bahama water blue and basically looked like a beach. If this “lake” was in Europe it would be called a sea. It was a massive body of water. There was also a river cutting through the city, which is actually disconnected from the sea due to keeping the lake clean from the river’s toxins. That being said the river looks very nice cutting through the city.We ended up going on a boat tour through the river and a bus tour through the city. Both were nice, but I liked the boat tour better as we didn’t have to weave through traffic. The last day we went to Wrigleyville and saw Wrigley field. Cool town even though I’m not a huge baseball fan.

I recently got a promotion to shift lead, so my schedule is no longer 9-6 Monday through Friday. It is now 1pm-12am Wednesday through Thursday and 9am-8pm Friday and Saturday. I’m looking forward to it though as the job comes with more money and more responsibility.

Food:

Chicago’s eats didn’t disappoint. The first thing I wanted to get there was deep dish pizza. It took about an hour to get, but it was awesome. Reminded me of pizza, lasagne, and pie mixed together. We got cookie dough ice cream, burgers and fries from a place called Shake Shack, carrot cake from Mandy B’s and biscuits from Crosby’s. I was convinced I just didn’t like biscuits, but these were life changing. Crispy on the outside and soft on the inside. Really good. Mandy B’s was a dessert place that pretty much served everything. Sarah is the one that loves sweet’s, so I told her to get whatever she wanted and I would share it with her. It didn’t disappoint.

For my normal diet, I have started to add in some kefir to my diet. After doing research on it, I think it can really help clear up my psoriasis. One of the most potent probiotics on earth, mainly because it has 15-20 billion probiotics per cup and since it’s also a prebiotic, the probiotics don’t get destroyed in your stomach, before they actually reach your intestines. This is supposed to fix a lot of issues with digestive enzymes, leaky gut, skin issues, bloating, energy and mental health. Looking forward to seeing the benefits. My plan is to pound it pretty hard the first month or so and then back off to maintenance dosages.

Macro wise has been much higher in carbs, moderate in fat and somewhat lowish protein for me 90 to 120 grams.

Workouts:

My chin-ups have finally progressed up past 3 sets of 8 reps with 30lbs to 3 sets of 12 reps with 30lbs. My accessories have also increased.

My bench press is sadly still the same, but still feels good when I’m doing it. My dips, however, are way up at almost 3 sets of 20 reps. I’m not adding weight to dips, but instead I’m adding a lot of reps. Really good pump from these.

Barely been doing any cardio recently, mainly because my gym has been packed at 7am when I usually go run. Luckily, I dont have to go at the time anymore, so I will probably pick up running 2-3 times a week again.

 

Journal Entry 270 – Short One

Another week in the books.  I had a really good time at the company party but was pretty out of it on Sunday. I also spent a large part of the weekend getting maintenance done on my SUV. What started as a tire alignment and oil change, ended as a new battery and 4 new tires. Still only cost around $600 total for what I had done to it. Not bad at all and I don’t have to worry about those things for awhile. Three of my tires were absolutes garbage. If I had hit a sheet of ice, I would have gone sliding because there was zero tread on my tires. I also learned a useful tip about AWD cars and that is that all four tires need to be the exact same tire or the alignment gets really thrown off. Getting air in your tires every month will also help prolong the life of your tires as well as tire rotations every oil change.

Nothing special in terms of working out this week. Cardio was done a couple times during the week and I played tennis on the weekend. All lifts were about the same this week, expect I was able to bump up DB INC PRESS to 70lbs for 3 sets of 12 reps instead of the 65’s I was using earlier. I also gassed out fast on BB BENCH PRESS and on my third set I got a whopping 3 reps. This was also on Monday, so I was still recovering from the weekend. Diet this week was around 2300 calories on average. Carbs 270 grams / Protein 140 grams / Fat 70 grams.

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 267 – Protein

Last week was way better in terms of working out. I finally felt strong again and got back to where I was before that weird performance decrease took place. I have done cardio everyday this week, except for Wednesday.

For dieting this week, I have changed my breakfast back to protein pudding instead of oatmeal. I usually drink a decent amount of caffeine in the morning before my workouts and have increased the size of protein pudding to about 40grams worth. I actually think this has made a tremendous difference in terms of working out. I really feel stronger with this breakfast vs doing the exact same thing with oatmeal. I think the carbs preworkout may not be the best thing for me, so I will just eat them later in the day.

It kind of got me thinking though, about my protein intake. It has been on the lower side recently and I wonder if I should bring it back up to a gram per pound at least. I know all the science of protein and it does seems to be on the firing block here recently, but it does have tremendous benefits that can’t be ignored. Especially in terms of body composition, even blood sugar levels, taste, volume of food at meals, very high TEF, and never being stored as fat. A Recent study has found that people were able to lose more body fat and build muscle by jacking up their protein intake to 1.5 grams per pound vs .8

A Recent study has found that people on a very high protein intake were able to lose more body fat and build the same amount of muscle by jacking up their protein intake to 1.5 grams per pound vs eating .8 grams while also eating 500 more calories a day. While it may be true that you only need .8 grams per pound to build muscle, that says nothing about burning fat at the same time. Also, the other two macros are way more likely to be stored as fat, especially in a surplus, so take what you hear with a grain of salt.

 

Journal Entry 265 – Challenge Update / Pork Rinds

I missed my post last week because Sarah and I went to Greensboro NC so that we could visit her family. We also had to pick out some wedding cake and get a few things straight. I missed my training signup at Gold’s last Friday, Saturday, and Sunday. That means I’m already 4 points down just from missing signing up. I’ve been monitoring the signup names and there is only one other person that has been as consistent as me in signing up. He did miss yesterday though. So I can still win as long as he drops zero weight and I can manipulate the scale by at least 5 pounds. Monday morning I will get up and clock 5 miles or so, just to sweat out a bunch of weight. I will then eat a super light breakfast and probably go the gym early so that I can weigh in before really eating much of anything.

 

I’ve been doing some more reading on the benefits of glycine. Which if taken regularly can have TREMENDOUS benefits: Dr. Axe – Glycine Benefits and Valtsus Blogspot. Turns out pork rinds are one of the best sources of this critical amino acid. For optimal benefits, you want to have 10-13 grams a day. Pork rinds have 12 grams per 3.5oz. They also have zero carbs, 5 grams of fat with a mix of mono and saturated fat and 7 grams of protein per serving of 1/2 an ounce. A perfect food for a higher fat and lower carb diet. It also has decent sodium, which is really important on lower carb diets to prevent flushing electrolytes out of your system and really feeling like crap. The only thing about the protein is it does not have essential amino acids in it. This isn’t a huge deal though, because this protein spares the essential protein and taking in more of this protein and less “essential amino acids” has been shown to have better anabolic potential anyway. Glycine is also extremely anti-inflammatory and if there are negatives to eating a bunch of muscle meat, glycine seems to balance this out. Something tells me switching to pork rinds over popchips for lunch may have some interesting benefits. 😉

My workout split is still exactly the same and the goal is just to keep increasing in strength.

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