Nutty’s Program
Week 2 - Day 3
BACK SQUAT (ss: Ab Wheel - 5x10)
385x8
385x8
385x8
385x8
385x8
RDL (ss: Hack Squat - 5x15)
335x10
335x10
335x10
335x10
335x10
GHR (ss: BW Back Ext - 5x15)
x15
x15
x10
x10
x10
ROWER
15 minutes
1 min on, 1 min off
NOTES
My body is starting to feel good…you know what that means!
@T3hPwnisher - Hey man question for you. I tried digging through your log and blog but couldn’t seem to find it. But can you tell me what you eat in a typical day again?
I know it’s something like the following, but couldn’t remember the details. I want to go from high carb to more of a high fat/high protein way of eating for a bit to test how my body responds to it for a few months. I would appreciate it man!
Blueberries + honey (pre training)
Meat + Veggies (lunch & dinner)
yogurt at some point
And btw man, when digging through your blog I reread the article called “Build a Foundation for Your Foundation”, one of the best blog posts on there for sure! I’m gonna start making everyone that asks me about lifting read that before they do anything else!
I need a reminder about how to eat high fat, too. The only thing I can think of is red meat, nuts, and cheese. Dairy products make my allergies worse. I think it’s all the inflammation being passed on through the milk (cows can’t digest corn so their body produces a bunch of puss. We get to drink that!).
I’m trying this carb cycling thing and my low calorie day is my high fat day. I substitute chicken for beef but I need some other ideas.
For sure man! A few of the strong ass guys I know they carb cycle (which is probably something I could do just naturally) where they just eat high carbs on lifting days and on the other days just eat veggies and meat basically. I tend to eat fattier meat like lamb and seafood, so I think it would work well for me. I’m sick of eating rice and potatoes day in and day out in the quantities I do. I eat plenty of fruit so I think only eating rice/potatoes days I lift or right after lifting would be a cool approach for a while. See how it affects my strength and body composition.
For real. Large amounts of dairy make me feel like shit. I used to have at least 2L a day with protein shakes and wondered why I felt and smelled like a corpse.
Glad you appreciated that post dude. Lot of value goes into the things that people think are worthless.
Diet is a little different things days. Had to cut out the fruit. Just wasn’t settling well in my stomach. As much as there are many positive qualities associated with it, it wasn’t worth the detriment to my lifestyle. Pre-training, I’ll keep it light and do something like a piece of toast or some peanut butter cups or some girlscout cookies: just something small but dense. Post training, I do 1 cup of rice based breakfast cereal (rice crispies or chex), 2 scoops of protein, 1 scoop of PB fit powder, 1 cup of fairlife skim milk and a spoonful of raw local honey if I remember (more for allergies than anything else, but if I’m going to eat carbs, it’s around training).
My lifestyle currently has me training in the evenings vs the mornings, so all of that will be after dinner. These days, I get up around 0600 and eat a quest bar and drink a zero carb rockstar. An hour after that, I’ll eat some meat and veggies (usually whatever is left over from dinner the night before). An hour after that will be another quest bar. About 3 hours after that I’ll have another meal of meat and veggies. If I’m being bad, I’ll do a third quest bar an hour after that (got in the 3 a day habit after the move when meals were scarce. Trying to swing it back toward whole foods). About 4 hours after that is another meal of meat and veggies, and then I’ll train about 1-2 hours after that depending on my evening.
Some days, I get to train before dinner, so I’ll do the pre/post training meals and then eat dinner about a half hour after that.
Yogurt has left my diet for the time being. I’ve taken to eating pumpkin seeds as a snack, as they don’t upset my stomach like most nuts did.
Hope that helps.
Jeez I might need to try these quest bars out.
I am actually eating the Costco knockoff, but either way, they are the only protein bars that don’t trigger an allergic reaction when I eat them.
Food would be more ideal, haha.
I find the quest bars leave a slight burning sensation at the back of my throat. Not terrible, just unpleasant.
A couple weeks ago we went to a place called Saigon. I had a nice rice noodle, veggie, and meat dish. It was awesome. It inspired me to make my own stir fry for work. On my high carb days, I’ve been mixing 1 cup of jasmine rice, 8 oz of stir fry veggies (steam in the bag from Sam’s), and six ounces of steak (sirloin and T-bone this week). That fills my 38 oz food container to the brim. I drizzle soy sauce and sriracha on top. It’s freaking delicious. I ate two of those Monday, one on Tuesday with chicken instead of steak as a post-workout meal, and two more yesterday.
It’s just a phase, but it’s a good one.
This is critical. We all get tired of the same stuff over and over but we can definitely phase these things and bring them back into rotation
This sounds like what I need to do. I really going to QDoba, and always just get a burrito bowl with chicken, rice, and an assortment of veggies. It’s great. Now why don’t I just make that same thing for myself to eat daily?!
I’ve been making my own burrito bowls for years. It’s quite simple and a lot like Efferding’s Vertical Diet.
Yeah I think it’ll really be smart as school approaches. I’ll be pretty busy and if I just have this stuff ready to go it’ll help avoid just grabbing the easy, unhealthy crap.
It lasts too. I’ve been to known to push the limits on how far last something’s “due date” it can be eaten. Burrito bowl mixes tend to hold up well over the course of a week - 10 days.
Thanks man appreciate the response! I want to basically only eat rice after lifting or as a dish if I’m out on the weekends sometimes. I know you and Alpha have been on the on meat and veggies kick for long time, so think I want to try it as well.
I agree man, 10-14 days is like the limit. When I prep meat as long as I eat it within 2 weeks I don’t have any issues. Like it might be a little tougher or not as good, but the meat itself is fine lol.
Nutty’s Program
Week 2 - Day 4
BENCH PRESS (ss: Pull-Ups)
315x6
315x6
315x6
315x6
315x6
OH PRESS (ss: Pendlay Row)
155x10
155x10
155x10
155x10
155x8
PUSH UPS (ss: Face Pulls, Curls)
x50
x50
x50
x50
PROWLER
5 @ 30 yards @ 90%
NOTES
I absolutely hate the prowler. Whoever invented that device, fuck them LOL.
My wife would die if you left food in the fridge that long!
Wow! Looks great. Now just get rid of the utensils and you be fully evolved LOL