5/30 – Missed – 2500 calories / 200g of carbs / 8200 steps – 4.2 miles
5/31 – Missed – 2050 calories / 150g of carbs / 4500 steps – 2.2 miles
6/01 – Missed – 2000 calories / 170g of carbs / 14000 steps – 6.6 miles
6/02- 174.4lbs – 2100 calories / 200g of carbs / 9800 steps – 4.6 miles
6/03 – 173.2lbs – 2050 calories / 205g of carbs / 11500 steps – 5.4 miles
6/04 – 173.0lbs – 2100 calories / 190g of carbs / 14200 steps – 6.66 miles
6/05 – 173.0lbs – 2400 calories / 160g of carbs / 12160 steps – 5.75 miles
Average Weight – 173.4 lbs – Average Calorie Intake 2170 – Body Temps 97.2 -97.7 (Morning)
I must admit, reading Ray Peat’s work or at least reading others blogs that have dissected most of his research are some of the most interesting concepts I’ve read in a long time. Mainly from an evolutionary standpoint. Learning about how different foods grow in different areas and how certain foods have certain effects of the human body. He seems to be pretty unbiased as well. Meaning he does recommend certain foods over others, but does some from a research perspective.
The basis of his diet are foods that influence the metabolic rate and reduce stress. Most of his recommendations seem to fly in the face of a lot of “health foods” that many people, including myself eat. But what makes a food healthy? I mean red meat is a very rich source of nutrition, but try to tell people that red meat is healthy and they will look at you like your insane. The reality is red meat is very healthy, especially for humans to consume. Ray peat places a large emphasis on sugar in particular. Not necessarily all carbs, but seems to favor fruit, especially over grains. I noticed that Ray Peat seems to select foods that have one thing in common: the complete absence of polyunsaturated fat. Polyunsaturated fat which is commonly used and grown in the U.S. seems to be the real reason people are obese, mainly by preventing the use of sugar by the muscles as a result slowing the metabolism. It makes perfect sense when you read the rationale behind it. I mean donuts, potato chips, salad dressings, and many other junk foods are all high in polyunsaturated fats. Mix that with lots of sugary drinks and due to the poly fats inhibition of sugar in the body and the lack of exercise and you have a perfect storm for fat gain.
So Ray Peat basically says cut those poly fats out and eat more foods that dont promote fat gain and cellular damage. Mainly Saturated Fats (coconut oil, dairy fat, cheese) and avoid the unsaturated fats. A good example he gives is about an avocado. Leave an avocado out in room temperature and what happens? It oxidizes immediately and beings to spoil. Why is this? It has to do with being in room temperature, which is not its natural environment. Consume this in your body, which should be 98.6 degrees and it may cause some oxidative damage. Saturated fats dont do this because of the double bonds they contain. At room temperature they are stable and dont break down. This makes them safer to eat, especially considering the temperature of you body.
Ray Peat also states how adequate sugar shuts off the stress response. Stress is very good in small doses, such as exercise, but most people have too much stress in their daily life and if you combine that with exercise, you get a scenario where your stress levels are way unbalanced with your recovery. You want to strike more of a balance between good stress and recovery from that stress. So Ideally when you eat, you want to end your stress levels or at least keep them at bay. Sugar prevents the body from breaking down protein as fuel, which greatly accelerates muscle gains. It also helps to prevent adrenaline and fat burning hormones from surging too high and allows the thyroid to accelertate and power the metabolism.
Very interesting research, but I’m not going to follow all of his recommendations. He did state that the most important thing to worry about is to eat foods that support the metabolic rate. As long as you eat a diet high enough in carbs or sugar, adequate protein and amino acids and some, but not a ton of saturated fat then your metabolic rate will be very good and along with it you health and energy levels. Also the most important thing is enough calories. If you want to cut fat keep the calorie deficit moderate, so that you can still keep your metabolism high when cutting.
I could talk about this all day, but Ill leave it at that. One more thing is he seems to place a large emphasis away from seeds, whole grains, lots of fiber as well. These foods seems to encourage fat gain by slowing metabolism and inhibiting nutrient uptake. Again as long as your not eating nothing but these foods, I don’t see a huge issue, but shouldn’t make up the bulk of the diet. Again as long as your body temperature is high and look good and maintain a healthy body temperature, then that is by far the most important thing for you physical and mental health.
Sat – Pull
Sun – Push
Mon – Walking Only
Tues – Pull
Wed – Walking
Thursday – Push
Friday – Walking Only
First two days were more machine based and higher reps and the last two workouts were strength based. Hit 50lbs around my waist for 5 reps and Benched 200lbs for 4 reps. My first time going for strength in awhile, but most of it was intact from last time. I think I will stick to the 4 day split to balance recovery and working out. I’ll likely stick to the push, pull, legs split as well, with push and pull workouts rotating each week. I’m also doing PLP recommended by Chad Waterbury. Basically doing Pushups/Lunges/Pullups every single day. You start with 10 reps and add in one rep everyday for 60 days. Obviously the beginning is much easier then the end, but I really like this idea. I mainly use it as a warmup to more workouts. Keep in mind that this is in addition to your other workouts.
I was talking with a resident of Williamsville about their nutrition and the person said something I found very interesting. We were talking about ideal food sources and the resident wanted to try a meat free diet. I said it could be done, but likely not a good idea long term. The resident brought up that humans likely don’t need that much meat, because we don’t have claws. I thought the statement was funny, but he had a point. Humans are not pure carnivores, because if we were we would have fangs and claws, yet we don’t. This likely means that a very high fat, high protein diet with low carbs (meat) is not a natural human diet. We aren’t omnivores either though, because we do have strong jaws and teeth and strong muscles that help with energy and finding food. Again this points the need to strive for balance in diet.
My own diet is starting to include more carbs in general. As I showed in my log, my carbs didnt drop below 150g all week nor did it last week. I’m introducing them slowly, because I know for a fact that if you got from roughly 100 grams a day to 300 grams, your body’s metabolism will quickly be overwhelmed and store fat. I’m using body temperature to slowly increase carbs. Meaning the higher my body temperature the more carbs I eat. I’m also not eating just fruit, but a lot of potatoes and other carbs sources as well. My main goal is to limit a lot of polyunsaturated fat or at least keep it to small amounts. I also noticed that if you eat a high fat diet, its almost impossible not to get a lot of polyunsaturated fat in your diet. That is unless your diet is almost all coconut oil and butter, but that diet would get very old very quickly. My Macros are roughly 220g of carbs / 170g protein / 50-60g of fat. The plan is to keep protein and fat stable and bump up the carbs. If I drink some alcohol, I will usually just take the carbs away and sometimes fat.
My body temperature this week was around 97.4 and it started at 96.6. Not bad for two weeks. If anything I have actually lost fat as a result. My body weight has been hanging around 173lbs down from an average of 175lbs on the higher fat diet. So basically ate more, lost more. No problems there. Calories averaged about 2200 and my estimated maintenance should be around 2600 or so for a normal day. I have noticed my appetite has gone up as well. I feel like this is natural considering a higher body temperature requires more energy.
I’m still eating most of my carbs (starches) at dinner time and most of my fruit during the day. You wouldnt believe how much food you get to eat at the end of the day by doing this. Massive amounts of food. Been doing a bean, corn, chicken mix with taco seasoning and corn tortillas on the side. Almost tastes better than Chipotle. Also throw in some fat free sour cream. This meal usually has upwards of 100g of carbs and pretty low poly fats. I’m still playing around with different recipes though.
Still feel like there is lot more I want to say, but will probably end it here. Some pics from the week:
Beans, corn, onions, lean meat with corn tortillas and salsa on the side
Bertuccis – Calzone with salad
Taco’s same as above
1 whole egg, 6 egg whites
Broccoli, 3 potatoes and 1 slice of butter bread
Lean meat and blend of white and sweet potatoes with veggies