workout

Journal Entry 298 – Short One

Finished training last Thursday, so my schedule will go back to normal this week. Sarah and I went to Greensboro last week and did some stuff for the wedding. It’s only a couple months away, which is strange to think about.

In contrast to last week, I actually lifted every day last week doing a full body workout every day. Enjoyable, but the problem was I would get pretty sweaty at the gym and then have to go back to work after. Not fun.

My bench press has been going back up and right now stands at 215lbs for 8, 5, 5 reps. I literally have done heavy bench every other day and it seems to be going up pretty steadily. I have also done very little cardio, except for some light walking all week. When I got back to my new schedule, I will start doing cardio again. I have also incorporated some legs back into my routine and the soreness is already gone.

My diet has been pretty high protein and calories have been around 2000-2300 calories a day. This seems to be a good amount for me to stay around most of the time. Good energy, good strength in the gym and since I eat pretty balanced, I can pretty much eat whatever I want within this calorie range.

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Journal Entry 295 – Scale Is Moving / New Food Finds

I was able to get the scale down to about 179.4 lbs on Sunday morning. This is my lowest in awhile and it felt good too. My diet has been mostly protein with lowish carbs and moderate fat. My routine was 2 days of cardio and 4 days of lifting last week. This week I plan on doing 3 lifting days (full body) and 3 cardio days with one day off. I kept it pretty low cal 10x bodyweight the whole week and then had a bigger eating day on Sunday at my parent’s house. Ate a lot of salty shrimp, Tzataki sauce with some pita bread and ton of fiber from veggies which if eaten in excess can cause you to retain a lot of water. (The fiber basically attracts water in the stomach.) I went back up to 183lbs, but still a 4lbs difference than last week. I expect to hit a new low this week.

I strained my lower abdominal last Friday doing heavy bench press followed by heavy chinups. I’m assuming the chinups are the reason I strained my abs, but luckily the pain went away in about 3 days. The pain was pretty intense at times though almost stabbing. That being said my strength was better than ever on these exercises even after losing about 7lbs of total weight over the week.

Some interesting high protein food finds I have found recently:

  • Our Little Rebellion Protein Crisps¬†
    • Low calorie / High protein chips
  • Enlightened Roasted Broad Beans¬†
    • All flavors are good. Whole bag is 300 calories and 21 grams of protein.
  • Ole Wellness Wraps
    • These have a very doughy taste and are a really big size for the negligible¬†50 calories they have. Be careful with the fiber though, it can add up quickly if you are eating a lot of other fibrous foods.
  • Tyson Chicken Strips
    • I have a weird¬†relationship with cooking raw meat recently. I always dry it out because I’m afraid of undercooking it and really don’t like the taste anymore. This¬†avoids this by being pre-cooked and taste phenomenal every time. The whole bag is like $6.
  • P28 Bread
    • Speciality bread from Vitamin Shoppe. $8.50 a loaf so not cheap, but tastes very good and you only need one slice. It also has 14 grams of protein per slice.
  • Turkey Bacon
    • Nuff said. You can find this anywhere and its high protein and way less fat than most bacon. It also tastes really good in my opinion.
  • Costco Steak Jerky
    • High Protein / low¬†carb and very low fat.
  • Quest bars
    • I have recently found myself eating these a lot again. If found on sale its no big deal, but I really dont¬†buy them anymore if they are full price.
    • Also of all of the new Quest products to come out, its original bars are still by far the best.

I’ve also been eating a lot of egg whites. Very cheap protein source and I usually hardboil 18 at a time and snack on them all day when I get hungry. My grocery bill has also gone down after eating this way. Tend to buy less junk and more filling food.

Journal Entry 294 – Getting Organized

Missed last week’s blog post because I went to Chicago with Sarah to see my niece. She cried a lot when she first saw me haha. Sarah didn’t have better luck though. Abby is very attached to her mom at the moment, but I’m sure the next time I see here that will be a little different. I also realized when I was holding her, that I have zero experience¬†with children. I mean I have been around infants before, but never taking care of them. I held Abby and fed her a couple times, but I let Rebecca do most of the work haha. She has way more experience than I do. The rest of the trip was pretty relaxed for the most part. My brother cooked a lot of food and we didn’t go out much except to the gym.

I have really been in a rut with Gold’s¬†Gym recently.¬† It has been beyond packed no matter what time you go. I also feel like I have been rushing my workouts since I go on my lunch break and haven’t really been engaged in my workouts recently. My strength is good, but the enjoyment is not. I’ve decided to try and cut out Gold’s for a couple of weeks and see what happens. The only thing I’m worried about is losing bench press strength because I do not have access to a heavy bench anywhere else.

I decided to workout Sunday through Thursday and take Friday and Saturday off.

  • Weekend
  • Sunday – Push – High Reps
  • Monday – Pull – High Reps
  • Tuesday – Cardio
  • Workweek
  • Wednesday – Push – High Reps
  • Thursday – Pull – High Reps
  • Friday – Off
  • Saturday – Off

The only other variation I may make is to change to 3 full body days and 2 cardio days, but the schedule would look largely the same. This routine is challenging though as I’m taking almost every set to failure. This is pretty easy to do with high reps without burning out. I feel good after my workouts and my pump is so intense it almost hurts. That being said I’m not overly sore after my workouts. To me, this is an enjoyable form of training¬†though because it is so different than what I was doing before. I’m not rushed with these workouts because I’m not “on the clock” like I was with the other ones.

As for diet, I’m sticking with the high protein / low-mod carb / low-mod fat diet. This is by far the easiest way to control calories, look the best, feel the best and control my cravings. I can pretty much eat whatever on this plan within reason since it allows for both carbs and fats instead of going high carb -low fat vs keto. For example, if I want pizza or wings for dinner then I simply eat high protein, low fat, low carb all day and then eat whatever for dinner. This automatically balances out macros. I really don’t have a calorie goal at the moment. I’m just kind of eating based on what I feel like I need. Some days are much higher than others and that tends to be what works best for me. Also, some days can be way higher in carbs or fats, but the theme is that protein is there.

  • Go-To meals at the moment:
    • Protein Pudding (Long time stable)
      • 55 grams of Elite XT (Mix with small amount of cashew milk)
      • 1/3 cup of berries on top
      • 1/3 TBS of peanut butter on side
    • Asian
      • 4-5oz of Tyson grilled chicken strips
      • 1/2 bag of broccoli
      • 1 Crab rangoon
      • 1 egg roll (Optional)
      • Teriyaki Sauce
    • Eggs (Usually bring this to work)
      • 12 hardboiled eggs (1 yolk, 11 whites)
      • 1 bag of Brussel sprouts
      • 2 Tbs of Bolthouse Ranch
    • Greens
      • 1 bag of Broccoli or Brussel Sprouts
        • Heat up twice as long as recommended. All the water comes out and tastes like its roasted
        • Some type of sauce
    • Berry Milk (Dessert)
      • 1 cup of Cashew Milk
      • Handful of frozen berries
      • 2 Splenda
      • 1 serving of fat/free sugar/free jello mix (Aldi Brand)
      • 2 Tbs of Cocoa powder
    • Lazy Meal
      • 1 can of beef soup (lower calorie brand)
      • 1 can of green beans
      • 1/2 can of white potatoes
      • Mix together
    • Snacks
      • Jerky
      • Our Little Rebellion Protein Crisps
      • Pretzel sticks
      • Rice Cakes
      • Mixed Nuts (At work)
      • M & M’s plain
      • Apples
    • Eating Out
      • Chipotle (highly customizable)
      • Mezeh
      • Which Wich
      • Kickback Jacks

This basically sums up my diet at the moment. I usually have a really big cheat day on Sunday in which my weight always spikes. It’s usually pancakes for breakfast, a healthier lunch and a feast at dinner at my parent’s house. I had to eat at least 200 grams of carbs worth of pita bread alone. I also dipped this in a ton of Tzataki sauce. I do feel bloated the next day, but the weight drops off very quickly when I resume my routine.

Journal Entry 291 – Star Wars / Busy Weekend

Very busy weekend for Sarah and I this past weekend. We had a party at a co-workers house on Friday night, I worked all day Saturday then went to see Star Wars on Saturday night. Sunday we went to my parent’s house and all day Monday we went to the Williamsburg Outlets to do most of Christmas shopping. Today I had to go to the doctor, workout and ran to the grocery store. This weekend literally felt like a blink of an eye. That being said it was a really fun weekend and everything turned out good in the end.

I literally consumed probably 4500 calories easy on Friday night at that party. My co-worker made some awesome food that was hard to resist. I also consumed a decent amount of alcohol. ūüėČ

Star Wars was a really awesome movie. I give it 8 out of 10. It also had one of the most awesome scenes I have seen, which definitely¬†boosted the rating. There were some things that I found kind of annoying and a major plot twist that I really didn’t like. It was still very enjoyable.

Sarah and I went to Williamsburg¬†to shop at the outlet malls. I ended up getting some clothes and a new travel bag. I literally use my travel bag every single day. Got a good deal on a Swiss Gear travel bag for $60. I’m a minimalist so it can be very difficult to shop for me or even surprise me. Mainly because I don’t like a lot of crap, so sometimes what people think of as a surprise is to me a useless item that I will likely not use haha. I’m a simple man. Sarah didn’t find much, unfortunately.

As for training and diet it has been very sporadic. My training is more or less on par with where it has been. Could probably clean up the diet a bit to be honest. Just more protein and less fat and processed carbs.

Journal Entry 290 – Christmas Party / Vikings

We had our annual company Christmas Party this past Saturday and it was a really good time. It’s geared towards kids and families, but they still had a lot of really good food and drinks for the employees and guests. It was also snowing, so it looked good for a setting.

Sarah and I have been watching this show called “Vikings” on the History Channel. Very awesome show. I was cautious at first because I was worried about the show being cheesy since it was on the History Channel and not Netflix. I was wrong. Very good acting, storyline, and an awesome historical perspective that I have not seen before. The religion and cultural backgrounds are interesting because they put you on the side of the pagans vs the traditional Christian background that people are used to. Highly recommended. We are watching it on demand right now.

Nothing super exciting in terms of diet and nutrition. I had a lot of drinks last week, but other than that pretty normal. I’ve been hitting cardio for 5 days a week for at least 30 minutes. I have not been lifting heavy as much though. Maybe twice a week recently. I have been doing a lot more bodyweight stuff, mainly just because it feels better.

The Giants also lost again to the Cowboys. It was actually very close until the last 5 minutes. We decided to stop playing defense and we lost. Receivers are also having a hard time catching passes thrown into their hands. Makes sense.

 

 

Journal Entry 288 – Post-Thanksgiving and Waist Size

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.

Journal Entry 287 – My Birthday & FST-7

I missed my post last week due to my 27th birthday. Sarah took the day off and we hung out and ate a lot of food. I ended up taking a rest day from the gym and we went to Whole Foods for lunch. We split a plate of food from their food bar, which cost about $15 a plate. Good thing we shared. I tried mochi for the first time, which apparently is Japanese¬†ice cream and it did not disappoint. It tasted like a doughnut hole with ice cream in it. After Whole Foods, we went to Vitamin Shoppe and got some Birthday Cake Quest Bars and a Pumpkin Pie Halo Top. Both were as good as they sound. My parents came over after work (this was last Tuesday) and we all drove to Stellas in Richmond. It’s a very authentic Greek place that is pricey, but worth the money. I was so stuffed at the end of the meal, all I wanted to do was lay down ;). We had hummus, tzataki, pita bread, homemade bread, tiropita¬†(one of the best foods ever made), a greek platter, baklava and coffee to end the meal. I ate so much, I think I’m still working off that fat gain haha.

I recently decided on a more organized workout routine. I stumbled upon FST -7 after watching some random documentary on Netflix. It’s a very high volume “Bro Split” that apparently many bodybuilders use to increase their size. The main focus is staying in the hypertrophy range with a mix of compound and isolation movements. The goal is to stretch the fascia tissue of the muscle, which can lead to more growth. So far I have done the Chest and Back workouts and I have been very sore afterward. I took about 4-5 days off before my first serious lifting workout because I wanted to change what I was doing in the gym. Since I didn’t know what I wanted to do, I wanted to be fresh when I finally figured it out. These workouts are actually fast enough to complete on my break. This is mainly because your only working one major muscle a day. This is far from a strength program, so I’m interested to see what happens¬†to my current 210lb bench if I lay off of it for awhile. I also plan to do about 30-40 minutes of cardio on my 3 rest days. I haven’t done a bro split in a while, but I think I’m really going to enjoy it as I have in the past. May not be “optimal” but doesn’t mean it doesn’t work, I have stated in my previous article¬†The Bro Split.

Sample Workout:

Chest

  • BB bench press 3×8-12 (normal rest)
  • Machine Flys 3×8-12
  • Incline DB Press 3×8-12
  • Cable Flys 7×12 reps (30 seconds rest)

Current Schedule:

  • Sun – Cardio
  • Mon – Shoulders¬†/ Abs
  • Tues- Cardio
  • Wed – Arms
  • Thurs- Cardio
  • Fri – Chest
  • Sat – Back/Traps

My diet has been pretty high protein and low carb following my birthday. My energy has not been fantastic on it, but I was mainly trying to cut some of the bloat, which is basically gone. I plan to move back to a balanced diet to get through these workouts. Trust me if you don’t eat enough going to into these workouts, your intensity will die out somewhere between the end of the second and the beginning of the third exercise. The volume is way higher than I’m used too and the food is needed to not only get through the workout but to recover. It’s a shame I didn’t do one of these workouts on my birthday ;).

Other Life Stuff:

The Hokies really don’t look great right now. We won on Saturday, but it was not very impressive. Our offense looks very stagnant and predictable. I also have a coworker who is an extreme UVA fan, so I really want the Hokies to dominate them when they play on Friday.

The Giants finally won! It wasn’t a very high scoring game, but the game was actually more entertaining than the score would lead you to believe. Eli led the team to a win in OT. I really hate McAdoo, but he seemed to show a lot of emotion in this one and I’m sure it felt good for him to beat a good team.

I start my Taltz injections today. I really can’t wait. After reading some reviews, the medicine seems to work pretty quickly for the vast majority of people. The only time it doesn’t seem to work is if they have a long history of using other injection type of drugs. It would be really nice to have clear skin again and get rid of this nasty problem.