protein

Journal Entry 315 – 3 Week Hiatus

Today marks the end of my 3-week hiatus. I’ve had a lot going on recently and never really had a chance to sit down and write a post. Over the past 2 weeks, Sarah and I bought a dog! It is a shih-tzu / bichon mix that is 100% hypoallergenic. This was more for Sarah than for me as I’m not allergic to any dogs. We named him Luke after Luke Skywalker. Coincidentally he was born on 5/4/2018, which is Star Wars day and the date of our rehearsal dinner. Not going to lie, he is a lot of work. More work than I thought it would be and I’ve had dogs my entire life, but it has been awhile since I had a puppy and I forgot the amount of energy these dogs have. Also, he’s a lot of money. I know startup costs are high, but if you are running low on money and are thinking about getting a pet, I highly recommend thinking again.

I do have good news to report in terms of my lifting progress. I set a personal record on the bench press for 225lbs at 6 reps. The bench has felt fantastic recently and I actually did that with a cold. I’ve been sick since I left the beach last weekend, but it did not seem to affect my lifts. Recently I’ve been prioritizing the bench above all else in the gym. The prioritization has paid off. My goal is to get my bench press to 225lbs for 3 sets of 8 reps with ease. Once I hit this, my bench lifting goals will pretty much be complete. Funny enough my weight has been going down as well. I’m sitting at roughly 179lbs. I’m benching more at this weight than I was at 185lbs. My goal is to get down to the 170-175lbs range, while continuing to increase my strength. My overall volume in the gym has been low recently. My diet consists of a ton of protein and little carbs and moderate fats at the moment. This is my go-to when trying to lose fat and look my best. Since my volume is low, my strength has still been going up as there isn’t a ton of muscular damage to repair. I have barely run at all recently as well. I think once in the last month.

My workout schedule is heavy bench 3 sets of 6-8 reps 3 times a week every other day. I then do a Pull movement for 4 sets of 6-10 reps (heavy) and then an abs movement for 3 sets of 6-10 reps.

On the days, I’m not doing a bench I do the same setup scheme, but usually either an Incline Dumbell Press or Pushups instead of flat bench. I’ve found that by keeping the volume low each day, I can come back the next day and hit it hard regardless of what I did the day before. Obviously works since my bench has been skyrocketing recently.

My diet is pretty simple at the moment:

  • 2 12oz Coffees with half and half
  • Protein Shake
  • 2 hardboiled eggs
  • WORKOUT
  • *Our Little Rebellion Protein Crisps 1 5oz bag (eaten throughout the day)
  • Nicotine Gum
  • 12oz of either ground Turkey Meat or Beef with cheese and small amounts of vegetables
  • Protein Pudding with blueberries

That is pretty much it almost every single day. Sounds boring, but I really like it. It’s helping me shred fat and increase my lifts at the same time. Don’t mind if I do.

 

Advertisements

Journal Entry 311 – Putting In Work

Training:

Had a really good week in the gym. I did a 5 day Push/Pull/Legs/Push/Pull workout setup with cardio on the weekend. Hit my heavy bench press and heavy rows early in the week and finished the week with higher volume and lighter moves. Not sure why, but I was really feeling EZ bar skullcrushers and curls. I got a tremendous pump towards the end of my workout from those.

Overall my strength is still slowly increasing. At this point, I really just want to be consistent with my workouts. It feels like the more I go to the gym the stronger I get, especially with back.

I also did some cardio twice this week of around 30-40 minutes.

Diet:

I have been going pretty low carb recently with good results. My weight was at 185.6lbs at a high early this week (not sure how as this is high for me) and is now around 182.2lbs. I have noticed though that I do look leaner at a heavier weight, which is always a good sign in terms of body composition.

My diet is pretty simple during the week. I have two protein shakes during the day with one being mid-morning and the other in the afternoon when I get back from the gym. I also have some Our Little Rebellion Protein Chips almost every day. This gives me a ton of protein and not a ton of calories. At night I then usually eat a pretty large meal, which is usually low carb, but not always. I then finish the night with another protein shake with berries in it. I really enjoy that protein shake. It tastes better than ice cream to me.

So the above has very consistent elements, but dinner also allows me a lot of flexibility. I can pretty much eat whatever I’m feeling at dinner. It’s almost always a healthy meal, but not always. Eating like this I don’t really feel the need for cheat days, because I can eat whatever I want every day at dinner. I’m pretty busy during the day at work, so I really don’t like messing with meal prep anymore. I enjoy undereating during the day so I can eat a big dinner when I can sit down to enjoy it.

This may seem like common sense, but the more I workout the better I look. Even when I eat healthy and don’t workout I don’t look nearly as good as I do when I do some sort of exercise every day. To me it’s pretty noticeable. It also benefits my mental health and allows me to eat more food as well.

Life:

I had a company function at place called the Circuit Bar in Richmond, Virginia. Very fun place and it had tons of old games and a ton of craft beer that was self-serve. I got the high score in Skee-ball with 320. Also, played some Tekken 3 and Madden. Sarah and I then went out to a place called Dont Look Back after with some friends and played some pool. I was out from 4-12 PM yesterday and worked from 9-2 PM. Busy day, but fun. Only thing that sucks is I really only have one day off of free time to relax.

I watched the NBA finals this year, which is something I almost never do. Not a huge basketball fan anymore, since Kobe Bryant retired. He was always my favorite player. That being said Lebron James is a beast. He carried a very mediocre team to the Finals. I almost felt bad for him.  His team was so bad, he almost had no chance of winning against Golden State. Also, not a big Golden State fan. Draymond Greene is probably the most annoying player I have ever seen and his talent is way smaller than his ego. He is just along for the ride, while Steph Curry and Kevin Durant carry the team. Klay Thompson is also one of the most consistent shooters I have ever seen. I think he gets overshadowed by Curry and Durant and probably by Greene, but only because Greene is an obnoxious loudmouth. Not surprised by the outcome of the NBA Finals, but the Playoffs were enjoyable to watch.

Journal Entry 308 – Back To Reality

First week back after the Wedding / Honeymoon. Took me a few days to shake the rust off, but I’m almost back to normal. My body still feels a little bit achy¬†for some reason though. My joints still have some pain and my energy¬†levels are a little low. I have some pain in my back as well near my right shoulder blade. Not sure what it is, but it does feel like it is slowly getting better.

My workouts have been very weak. I did a 4 day Push / Pull this week and my strength and endurance were definitely¬†down. I did cardio yesterday which felt pretty good, but lifting has been a chore this week. My carbs have been pretty low recently and I’ve been eating a ton of protein, but it seems to be negatively impacting my lifts. I plan on adding some carbs and probably eating a larger dinner each night to see if this helps my lifts. I want to get my bench press back to 225lbs.

I had some Pizza Hut on Friday night, because I felt like I needed it. ūüėČ Sarah and I had a busy day yesterday as well. We went house hunting, went bowling with my team at work and then went to Downtown Richmond to get dinner with some of Sarah’s friends.

I had been slacking on working out for the week leading up the Wedding / Honeymoon. I’m not sure if I got “out of shape” in that small of a period of time, but it sure feels like it. Hoping to shake this feeling soon.

Journal Entry 306 – Almost Wedding Time

The new schedule is in full effect and it’s been pretty busy at work. Along with the new schedule, my wedding is coming up this week, followed by the honeymoon. Soon after we need to move out of the apartment and find a new house! We have a lot on our plates at the moment. Really looking forward to the wedding and honeymoon though. Sarah and I have been together a little over two years at this point and we are very ready to get married.

My routine this week has been simple. No cardio, 4 days of lifting on a Push/Pull split. My calories have been pretty low during the week to cut some fat before the wedding. Scale is down to about 178-179lbs and my pants are definitely¬†fitting looser. My diet has been almost exclusively protein for the past week and half¬†with pretty low carbs and moderate fat. I’m not doing a ton of exercise though, so I really don’t need to eat a ton and I’m also trying to drop fat. That being said my lifts were down a little this week. I’m also pretty stressed at work, because of the greatly increased workload, but that will just take some getting used to. My sleep has been great though. Getting at least 8 hours a night.

I’ve been eating a ton of egg whites recently. In the morning before work, when I get home from work and sometimes after dinner if I’m still hungry. They are basically a perfect food right now though for me, because they are super low calorie and all protein. I also just really like the taste and texture for some reason. I usually eat Our Little Rebellion Protein Crisps as well during the day. These are 80 calories per serving (24 chips) 10g protein, 10g carbs (4 fiber) and 2.5g fat. Pretty much epic in terms of macros and you get a lot for the calories. They also taste really good. I also do a protein shake during the day at some point. I have protein powder at my desk, so this is pretty easy to make. Dinner is always a super high protein meal and usually some kind of vegetable. I then follow this with a protein shake before I go to sleep at night.

I never take lunch to work or even breakfast anymore. I really enjoy it. I don’t have to prep anything. All I take with me is coffee. Everything else is either at my desk at work or is a bag of chips, so nothing to prepare. Dinner is the vast majority of my calories and is essentially¬†my only meal except for high protein snacks during the day. It’s been working so I’m sticking with it.

Journal Entry 305 – New Schedule is Coming

Today is the last week of my old schedule. I luckily get Saturday off, so it will be a 3 day week. I’m moving to an 8-5 schedule Monday through Friday. It will be a big change for me as I haven’t been on that schedule for awhile. This also means some change in terms of diet and workout, which I haven’t really figured out yet. I probably won’t figure it out until I actually start and see what I like best. I thought about going to the gym early and knocking it out, but I would likely have to get up before 6AM, which I’m not really sure I want to do. I will most likely just go to the gym on my lunch break around 1-2PM. I may adjust my routine so that I’m benching twice a week and continue with my pushups / chinups¬†and stretching routine. Still hitting 200 pushups / 50 chins and stretching daily.

Not sure what I plan to do for the diet. Based on my schedule, an Intermittent Fasting setup would work really well with my hours. Eat minimal during the day when busy and feast at night. This would also be far easier from a planning and financial standpoint. What I may do is make a protein shake in the morning to drink around mid-morning, then eat a bag of Enlightened Beans or Jerky at work. This provides around 600 calories total during the day, which allows a very large meal every night, while keeping calories in check. This would allow me a couple drinks at night, a very big high protein meal and some protein pudding for dessert.

I got to a new low of 179.4lbs this week. I had a big eating day from Saturday night and all day Sunday and got up to 184lbs. I was down to 182lbs this morning. I expect to go below 179lbs by the end of this week.¬† For whatever reason, I almost felt hungover after my cheat day even though I didn’t drink. Not a good feeling. It’s probably because I went from pretty low carbs to very high carbs in a day and then back to very low carbs. That’s a pretty large swing that I’m not really used to. Calories were over 3000 for the day. I may try splitting my cheat day up into a big meal on both Saturday and Sunday night versus the whole day. I have a feeling I would not only enjoy this more, but feel much better than slamming calories all day long.

Journal Entry 304 – Return of the Refeed

Missed my post last week since Sarah and I were in Greensboro for the weekend doing some things for the wedding.

Some big schedule changes also happened at work, which will move me back into a much more normal schedule. Looking forward to that so that Sarah and I will have more time together.

My workout schedule has been even more minimalist style than my last post. I have literally been doing 200 pushups and 50 chin-ups a day at least for the last week. I’m only lifting once a week in the gym on Friday, which has been heavy barbell bench press that I then follow with pushups and chin-ups. Pushups and chin-ups are starting to feel extremely easy. I’m doing 30 pushups a set and 10 chin-ups¬†a set. I plan to increase those to 35-40 for pushups and 15 for chins soon.

I really enjoy these two moves. They work every muscle in the upper body and you can literally do them anywhere at any time. (Although this is truer for pushups rather than chin-ups.)

As for my diet, its time for the “Return of the Refeed.” I experienced¬†somewhat of a plateau¬†where I could not drop under 182lbs for 3 days even with my diet and exercise on point. Very frustrating. I refeeded a couple of days ago pretty hardcore. I went 3000+ plus calories with the vast majority of calories coming from carbs. I went up to 187lbs after this day, but have now dropped below 182lbs just two days later. I have written about refeeds before, but have stopped doing them the past couples years for whatever reason. I really do they think hold tremendous¬†benefit to allow yourself to “go to town” one day of the week just to get it out of your system. It also has many physiological and psychological¬†benefits, which I have wrote about in my article¬†How To Do A Carb Refeed.

Most people would benefit from doing this once a week. It’s just far easier to program. If you were going by science every 5th day would probably be optimal. So 4 days of dieting, 1 day off to refeed up to or beyond maintenance calories and repeat. This presents a pain for most people though, because your refeed day constantly changes. No one wants to refeed on a Monday. So I would recommend just doing it Saturday or Sunday (my personal favorite). Give precedence¬†to carbs. I usually go high protein all other days, so I really look forward to eating all of the things I can’t eat on this day. I actually tried to lower protein as much as I could on my last refeed day. I hit around 80 grams of protein / 70 grams of fat / and over 400 carbs.

Also one more point about refeeds. Some people try to lower dietary fat as low as humanly¬†possible on these days. Don’t do this. It makes the day far less fun and satisfying and really lowers your food choices. I’m not saying to go super high in fat, but just allow yourself to hit a normal of fat of around 50-70 grams instead of going like under 30-40 grams like is commonly recommended. Your body can store some dietary fat as muscle, especially if your diet days tend to be low in fat. Even if you store some fat, it’s going to come off easily when you return to your normal diet the next 6 days.

Journal Entry 303 – Minimalist

Time to return to my minimalist roots for awhile.

Workout

My routine is back to a super minimalist template and will be a 4 day Push / Pull routine as shown below:

  • Day 1 – Push
    • Barbell bench 4×6-8 reps
    • Dips 4 x AMRAP
    • Cable Crunch 4×8 reps
  • Day 2 – Pull
    • Chinups 4×6-8 reps
    • DB Curl 4×8 reps
    • Ab Machine 4×8 reps
  • Day 3 – Cardio
    • 30-40 minutes of Cardio
  • Day 4 – Push
    • Incline Dumbbell bench 4×10-12 reps
    • Dips 4 x AMAP
    • Cable Crunch 4×8 reps
  • Day 5 – Pull
    • Db Rows 4×10-12 reps
    • Chinups 4x AMRAP
    • Cable Crunch 4×8
  • Day 6
    • Cardio 30-40 minutes
  • Day 7
    • Cardio 30-40 minutes

I love it so far. I wanted to do full body but quickly realized that there was no way I could possibly finish that on my lunch breaks. The above is actually really intense despite the lowish volume. I want to hit the abs with heavy weights and more frequency. You will not find any isolation in this routine because it doesn’t really fit well into a time saving minimalist routine. I also do at least 100 pushups a day and have for some time now.

Diet

I have decided to go pretty close to a PSMF diet until the wedding with a few occasional cheat meals. I’m trying to get down to about 175lbs and stand at 182lbs currently. My calories are actually much higher than a normal PSMF, but the point is basically to eat protein and veggies only. Carbs and fats are incidentals. I estimate with my current deficit I should net about 1lb to 1 1/2 lbs per week. Since my protein is high and I’m lifting¬†regularly to retain my strength, I’m expecting this to be pure fat.

I may eat some carbs at night (prob not many though) and have an occasional cheat meal (probably once a week) just for a little variation, but I plan to stick to this pretty rigidly for the time being. Of all the diets I have done when I eat nothing but lean protein and veggies and keep carbs and fats low, the fat always comes off.