Hey, so I guess a couple questions to kick this off:
How much protein are you eating now?
How much do you weigh and how much do you want to weigh?
What are your goals?
What does an average day of eating look like for you?
My first thought is that you probably don’t need as much protein as you’re eating since it’s being used as an alternate energy source - but, I’d like to get a little more info before I say anything definite here. If that does end up being the case, it’ll definitely make your diet more budget friendly. We can look at increasing good fats and carbs instead of using protein for purposes they could be serving.
Not quite sure but it ends up being roughly 6lbs of chicken thighs, 7 protein bars, and 14 protein shake servings (not always but roughly divided over the week(. I know for sure I get an 8lb bag of chicken thighs from Costco 1x a week
170lbs. I don’t really care about weight vs. performance and how I look in the mirror
Nothing to specific here besides bigger, stronger, and better athlete (roughly)
(Usually 1-3 chicken thighs a meal. Typically 3 at night, 2 or so during lunch and breakfast)
Breakfast- Protein bar (mornings I lift) and chicken thighs, veggies (usually bell peppers or green beans), and a low carb tortilla.
Lunch- Either a big salad (with chicken) or chicken thighs and veggies.
Snack- Catalina Crunch (usually 1 serving) or cream of wheat (with mixed nut butter, honey, and 1 serving of protein powder on BJJ days).
Dinner- Chicken thighs, veggies, low carb tortilla. 1x a week of a cheat meal (usually Greek or BBQ).
Typically a 1 TBSP of mixed nut butter and a protein shake (2 servings) after 1 lifting session. Usually cauliflower rice makes an appearance 2x a week. (2 1lb bags). I am pretty generous with cooking oils. Nothing crazy but not skimping on them
Appreciate you taking the time to look through this. I had gotten better about eating more of other fuel sources but it’s slipped again.
Took me a while to feel right. Felt beat up from yesterday’s activities
My left shoulder popped on the inverted rows. Nothing major but just the scapula getting fully stretched. Felt amazing. Need some more soft tissue work in my upper body though
Made some pasta with chicken thighs and bell peppers yesterday. Definitely the right move but I’m out of food again
So, I don’t feel like your protein intake is anything crazy here, but you don’t have a whole lot of carbs or healthy fats here. If getting bigger is your goal, drop the low carb processed stuff and instead add some potatoes, sweet potatoes and whole grains along with some healthy fats (avocado, nuts, olive oil, etc.). It may be that your overall caloric intake is low and/or that you’ve got no fuel options except protein.
If you’re lifting in the morning, add a good dose of carbs to breakfast and another at dinner to fuel you for your morning workout. See if that helps.
No bjj couldn’t spare the 3 hours because I had to review for a test
I will say I crashed hard for a 2 hour nap. No idea why. Could have been dehydrated (probably not) or just tired from the none stop activity of the past few days. It’s not a bad thing because it feels like I’m not wasting time and being very productive but it can get hard
Treating myself to a fast food place. greek salad and falafel
RDL: 315x1, 270x5x4
Sissy squat: 3x12
Pull ups: 5lbs: 12 (normal grip), 12 (Angled NG), 10 (NG)
GHD: 10lb med ball: 3x12
Shrug: Red band + 115: 15, Red band + 135: 12, 12
Top set:
Notes:
Felt pretty meh today. RDL’s were hard and had me saying “Why?”
A little bit longer of a session than I would like
I actually got in 2 good meals before lifting! It’s improvement
Truck got broken into again last night. I’m really thinking leaving the doors unlocked and locking the center console is the way to go. Primarily because I don’t want my windows smashed in. While this may allow more people in, like I said, not having to buy a new window is super cool. Someone used a slim jim on my truck, passenger side (where people are entering at) door is holding water because gasket by the window is messed up. I hate BR
Appreciate it. Almost (not really though) in the mindset of “No harm no foul” just because nothing was stolen. At the same time, my garage door opener is in there…
Reminding myself that really hard work is what matters and that people have gotten strong off “bad” form. Also, programs are only a “mechanism” of sorts.
Plus coming from someone who’s in that industry and has made money off diet plans and what not, it really can be like an eye opener (hard to explain)
Got to spend some time with my dad yesterday and had got Jamaican to eat. It’s weird how not seeing him for ~6 weeks made this time very enjoyable instead of dreading it. Growth on both our parts
The Jamaican almost put me to sleep. Carbs from plantains and rice ended up tanking me
Tempo squats to work on bracing and queuing. I have some slight buttwink but I know it’s from bracing issues. Even the PT said it’s not an issue, but I just wanted a reason to squat today
Adding to the above, just watched some of my old squatting videos from like October. The one big difference I’ve made is to stop putting myself in that anterior pelvic tilt and bracing hard. From the footage, this seems to make the difference of me good morning squatting vs high bar squatting
Haven’t posted dog pics in a while so here are my 2 favorites
Main Work:
Larsen Press: Bar x 5, 95x5, 135x5, 155x3, 185x2, 215xMISS
Paused Nemesis bench: 150x3x7
Pulldown: 50x4x12
DB Bench: 65x3x7
Lu Raise: 10x3x15
Row: 145x4x10
Notes:
Not upset about the single miss. 185 felt super heavy. 6 weeks of kicking ass and having this be one bad workout is pretty damn good. Foot slipped during unrack which threw me off a little
I have hit this weight before by accident
Last day of physical therapy. Need to add band leg extension/curls in. Will throw in a 4x25 on Wednesdays
Everything felt super heavy. I think I need to take the rest of the week as a deload and skip the peaking (last 3 weeks) of this program. First off, I don’t really care about my max deadlift and bench. Also, with the adding of BJJ and conditioning, that peak might just be stupid.
Found my best squat warm up. Calf/knee lacrosse ball smash, adductor roll, groiners, frog jumps, and then tempo (5 sec down) on warmup weights for the squat.
Lastly, PCL had been inflamed until I tried out that calf/knee lacrosse ball smash. I told the PT that when my PCL was aching, something in my calf felt tight. He ignored me but I tried that last night and it instantly gave me relief
Moving onto the damned program next. I’m sure everything won’t be perfect with this program but I will learn how my body reacts. It might be smarter to cut my lifting down to 3 days a week since I know life’s about to get real busy. If I do this, I’d run some 5/3/1 program just to have to not manipulate my training. Not sure but will consider but this log is called doing dumb stuff as a college kid for a reason
The above might become my game plan just so I can have time to do BJJ and lift. Also, I could have a planned progression for the main lifts and experiment with the accessories
I know I’m indecisive but BTM might just be what I need. Hard, 3 days a week, lots of conditioning, and lots of food. It’s decided. BTM is next because it will carry me till the end of school and just following the program will be better than changing stuff
Warmup:
Face Pulls (couple rounds)
Upright Rows (couple rounds)
Hamstring curl (single and double leg)
Meat-Eater II: (18:33)
10 Rounds of
10 Burpees
10 70lb swings
Notes:
This is a mental and physical PR. Fastest time I’ve done it for physical. Mental PR’s- Never stopped during the burpees, used a strict or under 1 minute rest between rounds, and labrum
I pulled my shoulder weird and felt it slide last night in BJJ. Was kind of nervous to workout today but it was fine. Huge sticking point mentally
Going to a bougie taco place for dinner. Will definitely post pics
Yes it’s a chicken and waffle taco. Yes, it violates every thought I have about nutrition. Also had a cup of coconut rice and 3 Cadbury eggs since it was my Easter celebration
