Diet Log for Monday

Here is my diet log for the morning up to the end of work.

6:30 AM Meal 1

5 Egg Whites

1 Whole Egg

1 Slice of Multigrain Light Bread

9:00 AM Meal 2

1.5 Scoops of Whey Protein

½ Fuji Apple

½ Teaspoon of Almond Butter

11:00 AM Meal 3

4 Oz Lean Pork Loin

½ Cup of steamed green beans

1:00 PM Meal 4

1.5 Scoops of Whey Protein

½ Fuji Apple

½ Teaspoon of Almond Butter

3:00 PM Meal 5

4 oz. Pork Loin

½ Cup of Steamed Green Beans

Subtotals

Calories- 1,049   Fat- 24 grams   Carbs- 85 grams   Protein- 140 grams

3:30 PM Quads/Calves

8 Sets X 10 Reps High Box Squats

4 Sets X 15 Reps Leg Extensions

4 Sets X 10 Paused Calf Raises

That’s it. Very intense workout. Missy and I both worked up to some heavy weights on the squats really hammering our quads.

4:45 Post Workout Meal

8 Egg Whites

2 Whole Eggs

1 Slice of Multigrain Toast

5:30 PM Heading to the local Sam’s Club to stock up on some bulk health items like oatmeal, frozen bags of fish, etc.

8:30 PM Last Meal of the Day- Lost Count and frankly who the fuck cares

10 Egg whites

2 Whole Eggs

¼ Cup of Oatmeal

¼ Cup of blueberries in the oatmeal

Totals for the day

Calories- 1777   Fat- 46 grams   Carbs- 122 grams   Protein- 230 grams

Sunday Training and Diet Log

Sunday Training and Diet Log

8:00 AM Stumbled out of bed and weighed myself. Noted a 2 pound drop from yesterday.

8:30 AM Meal 1

I had the second half of the shake I blended yesterday. The actual servings were

½ Banana

½ Fuji Apple

¼ Cup Plain Greek Yogurt

½ Teaspoon of Almond Butter

1 Scoop Whey Protein

Water to thin it out.

Calories- 258   Fat- 3 grams   Carbs- 35 grams   Protein- 27 grams

8:30-10:30

Laid back in bed and watched some reruns of King of Queens.

10:45- Meal 2

5 Egg Whites

1 Whole Egg

1 Slice Light Multigrain bread toasted

Calories- 190   Fat- 6 grams   Carbs- 11.6    Protein- 26

Going to answer some emails, check out powerlifting watch and mma.tv, then in about an hour or two start my morning training session.

12:45 Meal 3/Pre-workout drink

Blended a shake consisting of

2 scoops of whey protein

¼ cup of rolled oats

1 teaspoon of almond butter.

Calories- 350   Fat- 6 grams    Carbs- 35 grams   Protein- 43 grams

From 1:00-3:45 Trained shoulders, lats, and traps. We also cleaned up the gym and took some pictures of it. Worked on the cardio room a small bit as well.

Today’s training focused on muscular development.

Shoulders

Warmed up with shoulder band work. A couple sets of 3 or so shoulder exercises with a mini-band.

-Pre-Exhaustion-

To Pre-exhaust the shoulders we performed seated side raises. These were done with light weights and very strict form to get blood flowing to the shoulders and start to exhaust the shoulder muscles.

4 Sets X 10 Reps Seated Side Raises

We then switched to overhead presses. We performed two sets of overhead presses with a mini-band attached to the bar. After those two sets we performed 3 sets ramping up the weight.

5 Sets of 8-10 Reps Overhead Press

4 Sets of 10 Reps Chest Supported Rear Delt Flys

We then switched to working our lats.

4 Sets of 10-20 Reps Behind the Neck Pulldowns

4 Sets of 10-15 Reps* Wide Grip Pulldowns

*Denotes that the final set was a drop set. This means that we chose a weight we could do for 6-8 reps and once we banged those out we dropped the weight and performed as many reps as we could and then dropped the weight again. We continued this pattern through 4 weight drops. This took our lats to total exhaustion while keeping the amount of lifts and sets low since we still have to train our chest and triceps later tonight.

We then moved on to traps.

3 Sets of 10-20 Reps on Barbell Shrugs or as I like to call them nut busters. Missy is lucky she doesn’t have to worry about that aspect of the lift but I can seem to do them without grazing the boys every time. That might be okay when you handle girlie weight but when you are moving big weights around the last thing you want to do is graze the boys with that big weight.

Post Workout Drink

1 Scoop of Creapure Creatine

1 Cup of 1% Milk

2 Scoops of Whey Protein

Calories- 342   Fat- 4 grams    Carbs- 30 grams    Protein- 48 grams

5:30- Meal 5

5 Egg Whites

1 Whole Egg

3 Oz. of Eye of Round Steak

Calories- 300    Fat- 8.5 grams   Carbs- 1 gram    Protein- 50 grams

6:00-8:00- Answered emails, worked on the gym logo, played bubble shooter (mostly) and fucked off.

8:00-9:00- Went shopping for food for the week. Lean ground beef, chicken, pork loins, flank steaks, veggies, fruits, and all that good stuff.

9:00-10:00 Trained Chest/Triceps/Biceps

Focus on muscular development

Chest-

4 Sets X 20 Reps Incline Dumbbell Flys to pre-exhaust the pecs

5 Sets X 10-12 Reps Illegally Wide Grip Bench Presses

Triceps-

4 Sets X 15 Reps Tricep Rope Pressdowns

4 Sets X 10 Reps Dumbbell Kickbacks

Biceps-

3 Sets X 10 Reps Dumbbell Curls

Notes- This was kept quick and easy. Normally do much more than this but this was the second session for today. Biceps are generally trained yesterday and will be trained again on Tuesday. We did just enough to keep everything fresh.

Meal 6-

10 Oz. of New York Strip Steak

6 oz. of oven baked potatoes

1 cup of steamed broccoli

Totals For Today

Calories- 2,172   Fat- 55 grams   Carbs- 160 grams   Protein- 260 grams

Saturday Training and Diet Log

Saturday Training and Diet Log

Saturday Morning

9 AM- Woke up and drank a cup of coffee and some water.

9:30 AM- AM Cardio

20 Minutes on the airdyne bike

6 Minutes shadow boxing

The seat on the airdyne bike tore the hell out of my ass so I switched to some shadow boxing to finish my training. I was shooting for 25 minutes but got kind of lost in the shadow boxing.

10:00 AM- Post Workout BCAA Drink.

10:30 AM- Meal 1

5 Egg Whites 1 Whole Egg

1 Slice of Light Multigrain Wheat Bread.

Calories- 200   Fat- 5 grams  Carbs- 12 grams Protein- 26 grams

After this I played this online game called Bubble shooter that is insanely addicting. I then answered some emails and wrote an article. Then we got ready and hit the road. Had to mail off some Christmas gifts and then went to a sporting goods store and a hardware store. We have plans to do some work on our gym. I will post up a separate article on the subject.

12:30 Meal 2

I blended a shake for the road.

1 Cup of lowfat cottage cheese

¼ Cup of rolled oats

½ Cup of 1% Milk

Calories- 288   Fat- 4 grams    Carbs- 28 grams   Protein- 35 grams

 We spent about 2 hours working on the gym.

 

3:00 PM Meal 3

While working on the gym I blended another shake for my meal 3.

1 Apple

1 Banana

½ Cup Plain Greek Yogurt

1 Teaspoon of Almond Butter

2 Scoops of Whey Protein

I blended these together and then split it into two shakes. I drank one of them at this time.

Calories- 250   Fat- 3 grams   Carbs- 35 grams   Protein- 27 grams

Totals thus far after 3 meals

Calories- 838    Fat- 12 grams    Carbs- 75 grams    Protein- 88 grams

4:30-4:50 PM Conditioning Work

Sled Drags

75 lbs. in the sled. 20 Minutes Non Stop.

Feel half dead now. Hell I feel twice dead. Seeing double or triple. Drinking a BCAA drink trying to recover.

6:00 PM Meal 4

2 Cups of 1% Milk

4 Oz. Eye of Round Steak

Calories- 390   Fat- 9 grams   Carbs- 24 grams   Protein- 50 grams 

I slept off and on in between the sled drags and 8 pm. I absolutely fried my CNS system. It was kind of scary I was so out of it. Light headed, seeing triple, heavy breathing, etc. It is what training is all about.  

We decided to do our shoulder and lat training tomorrow morning and push chest and triceps back to tomorrow evening. My CNS was fried from the sled drags and my meals were off. I could of easily pushed through the training but this is where training smart is as important as training hard. To skip the training session out of laziness is unacceptable but to push it back slightly to maximize your effectiveness is the correct thing to do. It is a fine line to walk but that is why I have Coaches to help me instead of relying on my subjective opinion.

10:00 PM Meal 5

6 oz. New York Strip Steak

2 Whole Eggs

4 Egg Whites

Calories- 725   Fat- 39 grams   Carbs- 2 grams   Protein- 84 grams

Normally that would have been broken up in to two meals but I had missed my 8 o’clock meal and didn’t really feel like eating again that night. I am shooting for 2,000-2,500 calories a day depending on whether it is a low, moderate, or high carb day. Today was a low carb day so my goal was for 2,000 calories. I know since my goal is to drop weight it may not make sense to people why I would have pushed for the extra calories since I wasn’t really starving or anything. Hunger wise I felt fine so I could have easily had 3 eggs and 3 oz. of New York Strip steak. But this is what separates getting in shape from training for a specific goal. I know my body and what it needs and what I need to do. I don’t deviate from said plan because deviation is failure. If I stick to what I am doing and don’t see results then I know what I need to change. If I change shit all the time then how the fuck would I know what is working and what is not working.

Daily Totals-

Calories- 1850   Fat- 60 grams   Carbs- 100 grams   Protein- 225 grams

As you can see I was under by about 150 calories. My macronutrients were fairly spot on. A Moderate carb day would see my carbs at the same amount as protein and high carbs it would be about a 100 grams higher. As the carbs go up the fat content goes down. Those are just general guidelines though. End of the week totals are more important than daily totals. It’s not like my body knows what the fuck a moderate carb day is nor does it give a damn. It wants food period, doesn’t care how it gets it.

Midnight- 20 Minutes of light cardio training. 

Oh I dropped 2 pounds from yesterday morning to this morning. Since I have been training spot on for 3 weeks this is quality weight loss not just glycogen loss.

Thursday Training Log

Thursday 12/15/2011

Afternoon

Heavy Leg and Core Day

On this day we really hammer our legs and low back. More emphasis is placed on glute and hamstring development although quads are still worked by the heavy squatting.

Box Squats

6 Sets X 5-10 Reps for warm-up.

Working sets

6 Sets X 2 Reps. These were performed in a dynamic fashion ramping up in weight. Once the bar slowed down we called it. This ended up being after 6 sets. Missy hit a 2 Rep PR. I worked up fairly heavy as well. Nowhere close to a PR but it was a PR from post surgery layoff.

Pull Throughs on a low pulley

3 Sets X 10-15 reps. For Missy we were still getting her form down and getting her used to the movement. I went buck wild and worked up I think to 140 lbs.

CV Deadlifts

3 Sets X 10 Reps. Missy’s form and technique was excellent. I went a bit lighter on this as I was taxed from the squat sets and heavy pull throughs.

We called it after this. Workout lasted about an hour and a half. Sets were estimates for the most part. We went very fast between the squat sets and it was very taxing but rewarding.

Evening

10 Minutes of Light Cardio. Legs were cramping so made it brief.

Training Routine

Here is a brief outline of my training routine.

Our training week starts on Sunday. Training is split by body parts and no longer by one of the three powerlifts although the squat and bench press do form the foundation of my training program. We train each body part twice per week (with some minor exceptions). One workout focuses on muscular development and hypotrophy and one focuses on maximal strength and explosive power. We train six days a week.

Sunday- Chest and triceps focusing on muscular development.

Monday- Legs and Calves focusing on muscular development.

Tuesday- Lats, upper back, and biceps focusing on muscular development.

Wednesday- Chest and Triceps focusing on maximal strength.

Thursday- Legs and Core focusing on maximal strength.

Friday- Off Day.

Saturday- Shoulders, Lats, Upper back, traps, Biceps focusing on maximal strength.

You will notice we are only training my calves, shoulders, and traps once per week. These are not typos. Shoulders, especially the anterior deltoids take a large amount of stress from all forms of bench pressing so they are already being hit two other times per week. The rear deltoids that make up the upper back are hit along with lats and traps are worked in the same manner as well. All rowing and rear delt training also hits the traps. Likewise the calves get hit everyday just carrying your body weight around.

Injuries and New Directions

Injuries and New Directions

            I have not posted on this log for some time. Before that my posts had grown very sparing. At a few points I had made it a point to revamp my blog and post on it in a regular basis but it just never happened. Life had taken me on so many twists and turns the blog became such an afterthought. Over the past year I have gotten a divorce, become engaged to someone new, had two surgeries on my right hand, and settled into a life of happiness. Also during this time I lost my father suddenly, spent three months off of work on short term disability and had to take a temporary office job while recovering from my second hand surgery.

           I have an upcoming marriage to my beautiful fiancee that I am extremely excited for. I know some people might wonder why I would be so amped to get married again so quickly after my last marriage ended. Especially considering just how awful that previous marriage was. The truth is I would have married my fiancee the day I met her if I could have. Not for one moment have I doubted that I am making the right decision. I do not give a damn what others might think, I never have before and sure as fuck do not now. Most of the people who have offered unsolicited advice are the very definition of failures in relationships. Would I listen to lifting advice from someone who barely trains? So why the hell would I want to hear advice about relationships from someone who has never had a decent one for the life of them. No thanks, keep your unhappiness to yourself. Missy and I will have a beautiful wedding and continue to be happy.

            That was a bit of a side track but that is the way that I am. I get side tracked and go off on strange rants. Hell this blog was supposed to track my training progress and got side tracked into stories about weirdo neighbors and other bullshit I was seeing around me. People loved those stories because honestly no one gives a damn about reading training logs and lifting advice when 99% of people do not train. Note I said train, not working out, any pencil neck geek or overweight soccer mom can go to some fitness club and work out. I do not work out, I do not exercise, I fucking train. Balls to the walls leave it all in the gym with my sweat and blood train.

            Speaking of which, up until last month I have not been able to train since December of last year. Even then I do not really think I trained much of all the month of November and December. My life took some wild twists and turns and I spent much of the month of December living in my work truck and sofa surfing. Yeah it sucked freezing my balls off in frigid weather sleeping in a piece of shit work truck but it sure as fuck beat waking up to a psycho trying to shank me in my sleep. Hmm did I mention I got a divorce???

            So I break my hand in the beginning of January and had to have surgery. The surgery did not heal right and I had to have surgery again at the end of August. This left me unable to train. Note again I said train. Sure I could of “worked out” but that is not my style. I am not going to be able to go to the gym and just go through the motions. I am not a pussy. I knew if I got started I would smell that iron and chalk and like a junkie go balls out and get myself hurt even worse. When I was powerlifting I was always fucking hurt. But this hand thing was different. It was a long and painful process to heal from.

            So I went from training very hard to not training at all. Also for three months I was off work completely on short term disability. I did return to work in April but by July I had to take a desk job as my hand deteriorated to where working in the field was not possible. So I went from a somewhat physically demanding job coupled with intense training to practically zero physical activity. Oh and did I mention my eating habits went down the toilet. I ate pretty much everything I could. Poor Missy had to act fast if food was in the fridge because I would devour it like a wild jackal.

            Jackal? Does that even make sense? Who the fuck knows but it sounds right. Anyways as you can guess this made for a recipe of weight gain which is what I did. I packed on the weight. When you are in a horrible relationship and depressed it is easy to not eat when you are always goddamn unhappy. But when you do find someone that makes you happy, well hell you have no problem wolfing down food. Thankfully Missy’s hands do not smell like bean burritos otherwise she would look like Captain Hook by now.

            So about a month ago I was looking at myself in the mirror and looking at how I had let all my previous hard work go straight down the crapper. I stood there looking at myself disgusted at what I was seeing. Not just looks were causing me a concern either, I am 32 now and I don’t want to drop dead on Missy from a heart attack because I am a fat tub of lard. My health has always been great but carrying a lot of excess weight and poor eating habits are a ticking time bomb that will catch up with you. Even if you don’t keel over your body will start causing you all kinds of pains and discomforts that you will wish you had keeled over.

            I knew I had to do something but I was kind of lost. My hand is still not to the point that I could think about competing in powerlifting again. I am a competitive person though and I need something to keep a fire going in me. To that end I set myself a goal, I want to lose a certain amount of weight and get to a certain bodyfat level. I decided to meet these goals I would start “training like a bodybuilder” and clean up my diet like never before.

            Notice again I said training like a bodybuilder. I do not have a desire to be a bodybuilder. Getting up on stage in a banana hammock in front of a large crowd of gay men foaming at the mouth is not something I would consider a fun time. This is not a knock on those who do that. I have the upmost respect for bodybuilders and trained alongside many but it is not my thing. I am not ignoring my powerlifting roots but I am alternating my training to allow for training six days a week hitting all body parts twice a week (once a week focusing on muscular development and hypotrophy and once a week focusing on power and strength). For conditioning and fat loss I will be doing sled drags and slow steady state cardio 7 days a week.

            More important is my nutrition. I am eating super clean 7-8 small meals a day. Chicken, fish, lean beef, steak, pork, oatmeal, brown rice, sweet potatoes, veggies, berries, nuts, and eggs fill my fridge and freezer. I also utilize protein and bcaa powder as well as other supplements. I keep my portions small and balanced and cycle my carbs (having high, moderate, and low carb days). I initially said I would allot myself three cheat meals a week but I found I don’t have much if any food cravings so will only have cheat meals when I feel my body needs one to recharge. Otherwise if I have a craving I will just have some New York strip steak and potatoes and keep the portions in check. I monitor my weight and measurements on a weekly basis. My goal for the first two months is ten pounds a week of weight loss. Then I will drop to five pounds a week for two months. Then I will stabilize and maintain for a month and then go up five pounds over the next month after that. I will then settle in to a two pound a week loss until I hit my target weight.

            If my numbers are off then I will tweak my diet and training to meet my goals. I have the absolute best coach overseeing my nutrition and helping to monitor my numbers. I also have the very best training partner in the gym, and I have trained with world record holders. It might surprise you but it is none other than Missy! While very few people can keep up with me in the gym she plugs along without complaint and has been smashing her own PRs (personal records). While we train very intense and at times she has wanted to throw a 45 at me, we save all our aggression for the gym. Outside of the gym we have not even had a minor argument in months. How many goddamn people can say that? Literally not even a minor fight. Hell I have to make shit up sometimes just to make sure she is not a robot designed by Toyota to be the perfect wife. She does look a little Asian…..