Pretty successful diet so far. Haven’t felt very deprived, strength is increasing and I’m down 1 pound after the first 2 weeks. Solid.
April 16 – EASTER SUNDAY
Morning Weight: 168.8 @ 5:15 AM
***Training Day***
[Workout B @ 5:30 AM]
Set 1 | Set 2 | Set 3 | |
---|---|---|---|
DEAD LIFT | 355 x 5 | 340 x 5 | 320 x 5 |
MILITARY PRESS | 115 x 6 | 105 x 8 | 95 x 8 |
WEIGHTED PULL UPS | +90 lbs x 2.5 | +70 lbs x 2.5 | +45 lbs x 6 |
WEIGHTED CHINS | +45 lbs x 8 | +45 lbs x 8 |
I also did some standing and seated calf raises, and seated DB curls. I’m not too excited about tracking these. I mainly just did them to get a pump and bring up my struggling calfs.
I was surprisingly strong this early in the AM, which is not typically the case for me. I find my best workouts typically come early afternoon. However, I felt good and strong this AM. Maybe it’s the ample recovery I’m getting in between training sessions.
I used NutraBio’s Pre for my pre workout supplement.
Throw “LaToof” in for ye a 10% discount.
Another key note… I went on 5 mile hike today to a kick ass waterfall in the dessert. (see picture below for proof)
NUTRITION
Nutrition wise, I went Hard In The Paint…
There are a few days a year where you say ‘fuck it’ and eat like a human being, staying far away that looks like anything fitness-y.
[Side Note: for many people these days make up the majority of their life 🙁 ]
Days such as Christmas and Thanksgiving fall into the aforementioned category for me… except this past thanksgiving where I found myself watching the Dallas Cowboys and eating some shitty burger sliders at Hooters… but, I digress…
For me, Easter is one of the few days of the year that I like to take advantage of the great food! I didn’t bother tracking my intake and actually was very disconnected from my phone (relatively speaking) for the majority of the evening. It was nice.
However, I deemed it necessary to estimate my intake for the sake of this 12 week plan and data collection… like I said, I went pretty Hard In The Paint… here’s the estimated damage:
Calories |
Pro | CHO | Fat |
---|---|---|---|
4350-5200 | ~150g | 600-700g | 150-200g |
I’m very fortunate to have the people in my life that I do out in California. Beyond blessed. I found myself outside of Oceanside, CA, on a hill top house that overlooked the Pacific Ocean.
The cuisine was devine.
Grilled mint lamb (probably ate a pound of this), turkey, stuffed macaroni shells, broccoli and corn casserole… I washed the aforementioned delicacies down with two Texas Size pieces of carrot cake, a moderate size of chocolate cake (w/ little Easter Eggs atop) and half a plate of Shepherd’s Pie.
“Cuisine” and “delicacies” are certainly the appropriate words to use here. This was fancy and I may have been out of my league here a little bit…
I was barefoot for crying out loud.
[I may or may not have brought only one pair of shoes… said shoes might have gotten a wee-bit dirty while hiking… you’ll have to forgive this dumb ole Texan]
I’ve started doing a Daily Vlog or Video Blog if you prefer… Here’s today highlights:
April 17
Morning Weight: 170.5 lbs @ 5:15 AM
***Non-Training Day***
Super-Surprised by my weight this morning. I managed not be 3-4 lbs heavier… tells me that my metabolism needed this “shock.” Yesterday’s well worth it. I don’t feel bad about it either. After all, it was all part of the plan.
Today, I’ll probably fast the majority of the day. As I type this, it’s near 11 AM and I’m not even remotely hungry.
[Food, Calories, Pro, CHO, Fat]
Salad
Grilled Chicken – 8 oz, 200, 44g, 0g, 4g
Hard Boiled Eggs – 2, 156, 12.5g, 0g, 10.5g
Dried Cranberries – 1/3 cup, 123, 0g, 33g, 0g
Blue Cheese – 1 oz, 100, 6g, 1g, 8g
Gluten Free Blueberry Muffin, 260, 3g, 40g, 9g
Power Popcorn PB Van – 1.5 cup, 302, 18g, 34.5g, 10g
Sour Gummy Heads, 390, 0g, 99g, 0g
Totals, 1649, 84g, 210g, 42g
[/table]
Left over Easter goodies got the best of me but this would not be the last battle of the week I would face…
April 18
Morning Weight: 170 lbs @ 5:15 AM
***Non-Training Day***
Food |
Calories | Pro | CHO | Fat | ||
---|---|---|---|---|---|---|
NutraBio Whey Iso (PB Choc) – 2 |
220 | 50g | 4g | 0g | ||
Almond Milk – 2 cups | 120 | 2g | 4g | 6g | ||
Salad | ||||||
Grilled Chicken – 6 oz | 150 | 33g | 0g | 3g | ||
Cubed Turkey Breast – 6 oz | 150 | 27g | 9g | 1g | ||
Brocoli | Carrots | Water Chestnut Mix | 35 | 1g | 6g | 0g |
MET-Rx Bar (Creamy PB) | 310 | 30g | 33g | 10g | ||
Totals |
985 | 143g | 58g | 19g | ||
Pretty light eating today. Busy night out in Burbank.
April 19
Morning Weight: n/a
***Training Day***
I was unable to weigh this morning because I spent the night in Malibu. No reason to drive all the way back to M Town because I had an early morning leg session at The Mecca.
First half of video is the training highlights… enjoy…
Grilled Teriyaki Chicken – 6oz |
300 | 36g | 8g | 13g |
---|---|---|---|---|
Golden Cali Roll – 4 piece | 700 | 8g | 55g | 30g |
Crunch Cali Roll – 16 pieces | 782 | 10.5g | 123g | 28.5g |
Sunrise Roll – 8 pieces | 490 | 14g | 70g | 12g |
Crunch Munch Roll – 8 pieces | 680 | 38g | 106g | 24g |
Organic Ancient Grain Pretzels – Whole Bag | 700 | 28g | 119g | 10.5g |
Totals |
3652 | 135g | 481g | 118g |
fuckin’ domino foods man… smh… beware
We’ll see how this effects this weeks results. It was after a brutal leg day so the timing could’ve been worse.
April 20
Morning Weight: 174.3 lbs @ 6:05
***Non-Training Day***
Not to give you too much information or anything, but I had a nice bowel movement a few hours after waking… so the morning weight would’ve certainly been affected by that. Nonetheless, I expected this.. We’ll see how it plays out over the course of the week.
Food |
Calories | Pro | CHO | Fat |
---|---|---|---|---|
Salad |
||||
Grilled Chicken – 14oz | 350 | 77g | 0g | 7g |
Hard Boiled Eggs – 3 | 234 | 19g | 0g | 16g |
Cranberries – 1/3 c | 123 | 0g | 33g | 0g |
Blue Cheese – 2oz | 200 | 12g | 2g | 16g |
NutraBio Classic Whey – 2 scps | 260 | 50g | 4g | 4g |
Almond Milk – 2 cups | 120 | 2g | 4g | 6g |
NutraBio Whey Iso – 1 scp | 110 | 25g | 1g | 0g |
Lenny & Larry Cookie – PB | 400 | 16g | 54g | 14g |
Totals |
1797 | 201g | 101g | 64g |
April 21
Morning Weight: 169.6 lbs @ 7:05 AM
***Non-Training Day***
Weight dropped back down pretty quickly. I’d assume very little damage done. This week’s averages will be quite interesting. However, I need to lock some things down nutritionally if I really want to start seeing some results. Today will be better. I’ve prepped food for my Friday and Saturday travel.
Food |
Calories | Pro | CHO | Fat |
---|---|---|---|---|
NutraBio Classic Whey(Salted Carm) – 1.5 scps |
195 | 37.5g | 3g | 3g |
Cube Steak – 10oz | 470 | 60g | 0g | 22g |
Scrambled Eggs – 4 | 28g | 21.5g | 0g | |
Rice Cake (Buttered Popcorn) – 7 | 245 | 7g | 56g | 0g |
Raspberries – 2 cup | 128 | 3g | 30g | 1.5g |
Oh Yeah! One Bar (Choc Cake) | 210 | 22g | 25g | 7g |
Totals |
1573 | 157g | 116g | 55g |
April 22
I spent the night in Malibu. I wasn’t able to weigh but I did get a decent 8-9 hours of sleep. Not bad for the back seat of my truck.
Morning Weight: n/a
***Training Day*** — Powerhouse Gym [Murrieta, CA] @ 6:45 PM
Exercise |
Set 1 | Set 2 | Set 3 |
---|---|---|---|
INCLINE BENCH |
185 x 8 | 175 x 8 | 165 x 8 |
LAWN MOWER PULLS | 100 x 8 | 90 x 8 | 80 x 8 |
DONKEY CALF RAISES | |||
STANDING CALF RAISES | |||
CABLE FLY (low | mid | high) | |
PREACHER CURLS X 1 set | |||
My next workout, I’ll take a bit of a “de-load” and just do arms (biceps, triceps, and shoulders). I want to make sure that I’m fully recovered the next time I dead lift. I’m still very cautious with my left hamstring and want to take it slow.
Food |
Calories | Pro | CHO | Fat |
---|---|---|---|---|
Meal 1 (2 hours pre-workout) |
||||
Combat Crunch Bar (Choc Coconut) | 210 | 20g | 25g | 10g |
Cube Steak – 8oz | 376 | 48g | 0g | 17.5g |
Rice Cake (Buttered Popcorn) – 7 | 245 | 7g | 56g | 0g |
Blackberries – 1 cup | 62 | 2g | 14g | 0g |
Meal 2 (post workout) | ||||
Ground Turkey (99% lean) – 1 lb | 520 | 104g | 0g | 8g |
Ketchup – 100g | 120 | 2g | 30g | 0g |
Spicy Cali Roll – 12 pieces | 396 | 18g | 80g | 2g |
Shrimp Tempura Roll – 10 piece | 564 | 18g | 64g | 24g |
Pop's Cereal – 2 cups | 252 | 3g | 58g | 0g |
Totals |
2745 | 222g | 327g | 63g |
Week In Review
Nutrition
Overall, not a good week. Started off with an Easter feast and I did a poor job of recovering afterwards. I blame the domino foods and will-power. Scope out the “Will Power Is Over-Rated Video” to see what I’m talking about. Here’s the damage:
|
Workout | Non-Workout | Week |
---|---|---|---|
Calories | 3724 | 1501 | 2453 |
Protein | 169g | 146g | 156g |
Carbs | 486g | 121g | 277g |
Fats | 118g | 45g | 76g |
Avg Weekly Weight (5): 170.6 lbs
Avg Weight Day After Training Day: 172.4 lbs
Key Notes:
**Protein number much too low
**Fats need to be significantly lower on workout days. They should be lower than non-workout days… Much work to be done there… although, the easter feast really set me up behind for the week…
**Moving forward, diet will need to be buckled down
It is important to remember that weight loss is NOT a linear progression. The fact that I’m only up 2 lbs (based on weekly average weight) is impressive. After all, I average 500 more calories this week.
I am not worried because I believe the two days I missed weighing would’ve brought that number down. But, that’s neither here nor there.
If I bring my fat intake down on the workout days, I should be golden Ponyboy. And, it’s very possible that I’ve put on some muscle during this process… after all, my numbers seem to be going up…