vegetables

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. ­čśŽ

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.

 

 

 

 

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Journal Entry 252 – 5:2 Diet Revisited

I’m at a much different point in my life that I was in 3 years ago when I started this blog. The idea of tracking every calories, carb, protein and fat gram no longer appeals to me. Neither does turning down every bad cheat food offered to me that I can’t track or doesn’t fit into my rigid meal pattern. I still want to get results and stay lean, but I want to do so in a much different way than I have done in the past. After a pretty chaotic eating pattern the past year, I still want some type of organization that won’t impede my lifestyle and also help me fit my goals. After trying to figure this out, I have basically narrowed it down to one eating style … the 5:2 diet.

The 5:2 diet is pretty damn simple. 5 days eat your normal diet (for me anywhere between 2000-3000 calories depending on the day) and ┬á2 days a week take in under 800 calories on non-consecutive days. These days don’t sound like fun, but after drawing up a meal plan I think it’s going to be incredibly easy. The best way to handle these low calorie days is to basically eat nothing, but vegetables or low sugar fruits. Doing these on a work day also helps a lot since your busy working all day and not sitting around, thinking about food. I plan on doing these days Monday and Thursday. These two days appear right before and after the weekend. It is much easier to eat lower calorie right after a big day of eating. They are non-consecutive and will be cardio only days.

The meal plan will look something like this:

  • Meal 1 – Berry Smoothie with Cashew Milk and Greens Powder
  • Meal 2 – 2 bags of raw veggies for lunch (maybe some low cal ranch on the side)
  • Meal 3 – Vegetable Stirfry (massive pile of non-starchy vegetables)
  • Meal 4 – Berry Smoothie

This chimes in at around 6-800 calories. I will also drink any zero calorie beverage I want on these days, like coffee with light cream and diet coke.

I also made this into a vegetable day instead of PSMF day, because I honestly think it is easier to cut calories using vegetables than eating nothing but lean meat. This day also acts as a detox day from all macros including protein. I have spoken about protein fasting in the past, but have recently ditched it. I honestly think though it does have merit and may even help my body respond more favorably to protein when I do eat it. I like the idea of a vegetable only day for health reasons, especially now that my diet isn’t as healthy as it used to be.

The other 5 days are easy. There is no food restriction or food rules. I simply eat whatever I want as part of my normal diet. The idea isn’t to overeat on these days or feel like your dieting at all. The diet is done on two days a week and then it is over. This way of eating has also been proven to be way more effective at ongoing and maintaining fat loss than traditional dieting or food rules/restrictions because these plans are not sustainable and eventually suck. Even if you are on a diet for 5 years, which is a very long time for most, once you break that diet and start eating a normal balanced diet again with normal calories the weight will return. 5 years is still short term when compared to a lifespan of a human being.

I have also moved my training schedule around this plan. I will lift weights 3 sets of 6-8 reps here recently on just about everything, on all days I eat normally. I also may do some optional morning cardio on those days and simply eat whatever I want, making sure to eat enough. On the diet days, I will only do cardio and no lifting. The goal is to keep my intake under 800 calories and resume normal eating the next day.

Simple and effective. I have also done this to help Sarah lose some stubborn pounds. She is not fat by any means┬ábut would like to drop a few pounds. She also feels like she has to be in constant diet mode to see any results, but it’s really not working at the moment. I think this plan will be what she needs to relax on her diet and still get really good results.

 

Journal Entry 191

Log:

IMG_2485

6/13 – Missed – 2800 calories – 9100 steps – 4.5 miles

6/14 – 176lbs – 1750 calories – 9500 steps – 4.5 miles

6/15 – Missed – 1490 calories – 9500 steps – 4.5 miles

6/16 – 173.8lbs – 1600 calories – 12600 steps – 6 miles

6/17 – 173.4lbs – 1650 calories – 14200 steps – 6.72 miles

6/18 – 172.6lbs – 1600 calories – 14700 steps – 7 miles

6/19 – 172lbs – 2300 calories – 10500 steps – 4.95 miles

Average Weight – 173.5lbs – Average Calorie Intake – 1885

Workouts:

Saturday – Legs and Abs

Sunday – Off

Monday – Chest and Triceps

Tuesday – Back and Biceps

Wednesday – Off

Thursday – Shoulders/Upper Chest and Traps

Friday – Legs and Abs

Really enjoyed the 2 on 1 off split this week. Its a really good blend between rest and working out and it definitely allows enough rest time in between each workout. Each workout is exactly the same and pretty basic for the most. The purpose behind that is to make sure to progress by a few reps on every workout. In the past, I used to stress about getting more weight every workout, which becomes very difficult. But progressive overload can occur from more reps or more sets as well. These tend to be easier to do then lifting more weight, especially when it comes to preventing form from breaking down.

For example, my DB shoulder press two workouts ago was 100lbs (50lbs DB’s) x 9,7,6 then 40lbs x 10. This weeks workout was 50×8,8,8 then 40×12. Very similar, but the latest workout had more overall volume in it. Not by much, but progressive overload still counts.

Been keeping the reps roughly 8-10 reps on everything. This is to allow for better form and I must admit I have been very sore after every workout. Moving back into a bodybuilder style training, which is still the best for muscular development and always will be. 185lbs squats with 8 reps, perfect form and full ROM (range of motion) is far better than 250lb squats with “questionable” form and a very short ROM. Not too mention the strain heavy weights put on the body, joints and central nervous system. Probably not going to set any records with this style of training, but not really a big deal to me at the moment.

Also probably found my favorite Shoulder workout of all time:

  • DB Shoulder press 4 sets of 8-10 reps
  • Incline DB Press 3 sets of 12-20 reps
  • Cable Upright Row (2 close grip, 2 wide grip) 4 sets of 8-10 reps
  • DB Lateral Raise 3 sets of 10 reps
  • Rear Delt Raise or Band Pull Aparts 3 sets of 10 reps
  • Barbell Shrugs 4 sets of 10 reps

This workout takes roughly 40 minutes (as do all my workouts) and I hit my shoulders fully and some bonus upper chest. In the past, I never liked just doing a shoulder day, but I really enjoy this one. I also noticed by moving the workouts back to every 6th day, you dont get tired or burnt out like you do when you hit them every 3rd or 4th day. It just becomes way to repetitive at that point.

Nutrition

I bumped up the magnesium this week from 400mg to 800mg. I read an article recently that suggest 10mg per kilogram of bodyweight, especially if you exercise. Magnesium is one supplement I highly recommend to people, based on its effectiveness against fighting stress and replenishing the adrenal gland. It also has many other benefits, but this is probably the most potent.

Based on my appetite this week and a Costco run with a lot of green vegetables, I decided to eat for fat loss. This morning weighed in at roughly 171.8lbs.

I was talking to a resident this week about sweet cravings and if I had any advice. I was like yes I do: protein powder. Elite XT when mixed into protein pudding basically tastes like cake batter, but instead of being fat and sugar, its a very high quality protein source. Since its dairy its the highest quality source of BCAA’s you can get. After eating one of these sweet cravings become non-existent. Ever since I started eating protein powder, I never having cravings for sweets. I know I would though if I didnt consume it. Also Quest Bars are a god send. Especially the ones with pieces of chocolate in it.

  1. Top Quest Bar Flavors
  2. Cookie Dough
  3. Smores
  4. Double Chocolate Chunk
  5. Apple Pie
  6. Cinnamon Bun

Also one resident asked me how to get ripped. I will probably do an article soon on this with my top tips on how to do this without destroying your metabolism and losing muscle mass.

I want to start writing more articles again for this blog. Haven’t done many recently, but I recently had the urge to add a few, especially when a certain topic peaks my interest.

Some Pics from the week:

Summer salad from Sedona Taphouse with a white roll

Summer salad from Sedona Taphouse with a white roll

Chicken and Steak Taco with a side of Broccoli

Chicken and Steak Taco with a side of Broccoli

Black beans, spanish rice, 4 oz of chicken

Black beans, spanish rice, 4 oz of chicken

Lean meat and Broccoli

Lean meat and Broccoli

Black bean, onions and chicken mix with broccoli on the side

Black bean, onions and chicken mix with broccoli on the side

1 whole egg with 6 egg whites 1.5 potatoes and 2-3 servings of broccoli

1 whole egg with 6 egg whites
1.5 potatoes and 2-3 servings of broccoli