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.
Kickback Jack’s Sirloin with added veggies
Apple Crisp and Pumpkin Pie Tart
Sarah put up the Christmas Tree
New 55in TV
Real Good Pizza – The Supreme – Tastes very good but very small – Overall 7 out of 10.
Average Weight –
- Last Week – 180lbs
- This Week – 176lbs
Routine this Week:
- Sunday – 50 minutes of cardio / high rep lifting
- Monday – 45 minutes of cardio
- Tuesday – 30 minutes of cardio / Back and Biceps
- Wednesday – 35 minutes of cardio
- Thursday – 30 minutes of cardio / Shoulders and Traps
- Friday – 20 minutes of cardio / Arms
- Saturday (Today) – 30 minutes of cardio / high rep lifting
Average Nutrition –
- Last Week – 2600 Calories / Protein 140g / Carbs 300g / Fat 85g / Fiber 40g
- This Week – 1952 Calories / Protein 150g / Carbs 225g / Fat 63g / Fiber 52g
I missed last week’s post due to Thanksgiving and lots of travel. I went to North Carolina on Wednesday, down to South Carolina on Thursday and then back to North Carolina on Friday. We stayed most of the day Saturday and returned to Virginia Saturday night. I had a lot of errands and football watching to do on Sunday, so I didn’t have much time to post.
The eating was a straight up feast though for 4 days last weekend. Saturday was by far my lowest calorie day. Wednesday through Friday was full of all kinds of junk. Cheese dips, crackers, taco dip, apple crisp, deep fried turkey, stuffing, and countless desserts. The average nutrition I posted below was a simple estimate. It was most likely far worse.;)
This week I really wanted to clear some bloat and water weight, which I more or less did. 4lbs of scale weight, but I also look way better than last week. I ran at least 3 miles every day, except for yesterday. The only reason is because I went Christmas shopping and had a ton of walking already and hit the gym late, so I just felt like doing one mile. The reason I didn’t have a chest day this week was because I hit it on Saturday of the previous week.
I haven’t been going to the “real” gym expect for a couple days a week. I have mainly been using Sarah’s apartment gym in the mornings out of convenience. For shoulders and arms this is very doable, but chest and back workouts can get very limited in this gym. I may just start driving to Gold’s early so I can get some better lifts in again.
At the moment I have been doing a bro split with one muscle group a day. The main reason for this is because I want to run 3 miles a day and this is the only way I can squeeze a lifting session into a 30-minute block of time to keep the workout at a total of one hour. I have been reducing rest periods and lifting quicker. I always lift after I run due to personal preference. I haven’t been feeling the super heavy weights and greatly prefer the volume of 8-12 reps right now. The great thing about this range is you need way less down-time between sets and can move fast. I’m usually drenched after my workout and after I take a shower feel like a million dollars.
Loaded Nachos – Bakers Crust
Cobb Salad – Bakers Crust
Shortpump Towne Center
Shrimp and veggies
Shrimp, eggs and potatoes
Berries with almond milk and coffee creamer on top (very good)
Thanksgiving Plate 1
Supersmash Bros – I’m Cloud
Sarah’s Family home gym
Panera Cobb Salad
Chicken thighs, potatoes, veggies
Berry Almond Milk dessert with coffee creamer (powder) and greens powder
Dolmades (been feeling Greek food recently)
Chicken Gyro and Dolmades
Mellow Mushroom small Mediterranean 😉