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…

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