Me too! Complete chocolate whore.
However, I’ve found raw chocolate to be an excellent mitigator - the shit is actually good for you. It’s hard to find but it’s actually considered a super food.
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Tuesday, July 18, 2017
workout
- Sumo Deadlift (195) 4x3 on last set, dropped to (135) x10
- Lying Leg Curl (75) 2x12 and 1 heavy double rest pause set x12 > x4 > x3
- 1 arm KB row (53) x12 x8 and 1 heavy double rest pause set x8 > x4 > x3
- Cable decline pullover (60) 2x12 and 1 heavy double rest pause set x12 > x4 > x3
Food
Pre-workout 30g chocolate protein, 20g organic rolled oats (soaked overnight in 2oz unsweetened almond milk
Post-workout 30g Combat Powder, Biotest Superfood, 170g grapefruit, 1 slice sprouted flax bread, 16g PB, 1tbl SF Jam
Meal chicken & cauliflower crock-pot enchilada casserole
Snacks Quest Hero Chocolate Caramel Pecan bar, 8g PB M&M’s, 3oz deli ham
Meal 5.8oz grilled chicken thigh, 108g potato, artichoke, 1tbl light mayo, 41g red bell pepper, 64g cucumber, 57g strawberries, 2oz plain greek yogurt
Snack 3oz chicken thigh (couldn’t resist when cleaning up the kitchen after dinner)
Goals: 1894 cals 166c 63f 166p
Actual: 1938 cals 159c 65f 193p - damn that extra chicken thigh 
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Holy cow, how do you do it!? Yesterday I had oatmeal for breakfast, four pieces of bread with my egg sandwiches for lunch, and two sandwich thins with my deer burgers for dinner. I like fat too; I just can’t seem to find suitable replacements for my carbs.
I don’t have any problems (yet) with insulin resistance, but even though I eat a crap ton of carbs I still try to play with timing and limiting insulin spikes. Ideally I’ll eat carbs early in the day and pre- and post-workout. But there are days that I eat more later in the day. I make sure I eat my protein first in the meal so that it reduces the insulin spike (and the opposite around workout times to increase it). [quote=“jamie1888, post:144, topic:229022”]
Notes for the day:
Allowing some carbs and allowing some treats in the day 100% felt awesome and that I wasn’t depriving myself. I wanted to graze on more crap, especially those PB M&M’s. But, knowing that I was going to have to log it and report it here, made it an easy choice to NOT do that.
[/quote]
This can take you a long way and help you reach your goals. The simple act of being forced to track what you eat helps you skip over that handful of M&M’s and the cookie tray at work. Being able to have something sweet without killing your day is also a good thing. It keeps you from depriving yourself and binge eating later. My treat (almost daily) is a PB&J sandwich or I’ll toast the bread and eat it open faced with jelly on both slices. I use 3 TBSP of peanut butter. My “treat” is over 500 calories but I make sure to fit it in my day and it helps keep me sane.
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I guess I could ask you the same thing! How are you so damn skinny while eating 3500+ cals and 350+g carbs a day??
I’ve been on the chubby side most of my life, and can go back there very easily if I’m not careful.
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Yes, I need to be mindful of this. I do read many of the articles on T-Nation and it did say to make your protein the first thing you put in your mouth. I’ve been trying to drink a couple of tablespoons of Apple Cider Vinegar before dinner (or before I have a high carb/sugar treat) as this is also supposed to help with insulin sensitivity.
I tend to overthink everything and get frustrated in my own head. “Is it OK to eat this now? Should I eat this later? Is this the ideal carb for this time of day? etc., etc…” While packing up my food last night for today, I found myself just frozen in my tracks because I couldn’t remember if it was best to eat my slice of sourdough bread pre or post workout or if it even mattered. I had to snap myself out of it and told myself “just eat the damn bread when you want to eat it.”
So, to keep it simple, my first plan of action is to just try and be consistent with my calorie intake and hit my macros the best I can. How will I ever know what works if I don’t follow something consistently? When I can do that successfully, then I can play with the timing of things if I need to.
Exactly. I totally fall into the cycle of depriving myself and binge eating later. Or when I do allow myself some crap foods, I don’t even bother trying to track it. So, I keep my blinders on and have NO idea how much damage I’ve done. And then think, well, you already blew it, may as well eat some of this and some of this and start grabbing all the crap that I don’t allow for. I need to allow for some foods I like and just track it. And if I go over my calories and/or carbs one day, I can make an adjustment for it during the rest of the week.
I’ll crave some ice cream or something and read the label and think, there’s no way I’m eating that! Only 1/2 a cup and it’s 300 calories and 25g of sugar (or whatever). But, then I’ll turn around and binge on peanut butter and then think, hell, I would have done less damage had I just had some damn ice cream!
My best friend is a petite little thing. She doesn’t lift; just runs and does yoga sometimes. But, she carbs up like a marathon runner and stays skinny. Pisses me off! She also doesn’t have the muscle tone that I’d want, but she still looks pretty damn good for someone that doesn’t count calories or carbs. 
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I’ve always been on the skinny side as you can see with my last few days of eating. A couple of binge days followed by short days and I’ve lost weight.
I think the timing of your food is less important for you right now. I never paid attention to it until the past year or so. I view it as a tool to really fine tune everything. For me it’s about max muscle and minimal fat but I’m already happy with my body fat. I just want to keep it that way.
If I were in your shoes then I’d focus on the big picture of losing weight (since that’s your goal). Yeah, the timing of things can have an effect on your composition but the big picture is calories in vs calories out. You could lose weight on pop tarts if you were in a deficit (you just might not be healthy).
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Wednesday, July 19th
workout
- Seated DB Shoulder Press (35’s)x8 x7 and 1 mTor activation set x4
- Leg Ext (90) 3x10 and 1 mTor activation set x6
- Muscle Ups (65) 3x5
- Cable Flies (60)x15 (70) 2x12 and 1 heavy double rest/pause set x12 > x4 > x2
- Tricep Dips (on pull-up assist machine) (45) 2x8 and 1 heavy double rest/pause set x8 > x3 > x2
- Stair Climb 10 min
food
Pre-workout: 25g Metabolic Drive, 1 slice sprouted flax bread, 1tbl Sugar Cookie Muscle Butter, 1tbl SF Strawberry preserves
Post-workout: 1 egg, 30g Combat Powder, 1 slice sourdough, .5tbl light mayo, 1.9oz deli ham, 19g strawberries, 1tbl chocolate coconut butter, 8g green superfood
Meal chicken & cauliflower crock-pot enchilada casserole
Snacks red peppers, cucumbers, artichoke, Blueberry Cobbler Quest Hero Bar
Meal 5.5oz Wild Salmon over mixed greens with 11g olive oil and 52g strawberries
Snacks 1 Enlightened Frozen Hot Chocolate ice cream bar and 6g PB M&M’s
Goals: 1894 cals 166c 63f 166p
Actual: 1806 cals 159c 65f 169p
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Thursday, July 20
workout
- High Pull (65) 3x6
- Circuit - 4 rounds
- DB Laterals (40)x10
- Box Jump x10
- Overhead Ball Throw w/Push Press (20)x10
- Broad Jump x10
- Ball Slam (20)x10
- Circuit - 3 rounds
- Battle Ropes 30 sec
- Row 1 min
- Push Ups x10
Pre Workout: 1 slice sprouted bread, 1tbl sugar cookie muscle butter, 15g SF strawberry jam
Intra Workout: 35g Mag-10
Post Workout: chicken & cauliflower crock-pot enchilada casserole
Snacks: 2 whole eggs, 1.2oz ham
Meal: protein shake - 31g Metabolic Drive, 98g banana, 22g pb, 8g Green Superfood
Meal: 9tbl liquid egg whites, 2.1oz ham, 1oz light cream cheese
Meal: Deep Dish Chocolate Cookie topped with 73g Frozen Hot Cocoa Enlightened ice cream
Goals: 1894 cals 166c 63f 166p
Actual*: 1705 cals 128c 62f 159p * dental procedure done today
Macros for cookie: 206cal 17c/11f/14p 8g sugar 8g fiber
ingredients:
1/2 scoop Devotion Angel Food Cake protein
75g unsweetened applesauce
15g liquid egg whites
7g salted butter
7g coconut flour
12g Lily’s Baking Chips
Link to recipe:
Deep Dish Chocolate Chip Cookie
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Friday, July 21
workout
- DB Farmer’s Walk (180) 3x up & back across gym
- Lat Pull Down Rope (90) 2x10 and 1 mTor activation set x6
superset
3a) Seated Row Wide (70) 2x12 and 1 mTor activation set x6
3b) Cable Pull Thru (80) 2x12 and 1 heavy double rest/pause set x12 > x4 > x4 - KB Swings (35) 1 minute = 38 swings
Pre workout 30g protein
Intra workout 52g Plazma
Post workout egg bake = 248g egg white, 28g light cream cheese, 62g broccoli, 89g potatoes, 1.4oz ham
Snack Enlightened Frozen Hot Cocoa ice cream 134g
Meal shake = 30g protein 1 scooop Green Superfood
Meal FitJoy Lemon Bar
Meal 3.5oz chicken thigh, 2Tbl Apple Cider Vinegar before leaving the house and then out with family for pizza. I had 2 slices of cheese & pineapple pizza 1 slice of a white sauce/veggie pizza and didn’t eat the end crusts. I use My Fitness Pal for my food log and logged it as 4 slices of Domino’s Pineapple & Pepperoni
Snack 11g PB M&M’s
Goals: 1894 cals 166c 63f 166p
Actual (best estimate 2351 cals 216c 82f 183p
My egg bake doesn’t look too appealing. I blended broccoli with the eggs to sneak some veggies in:
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I think it looks awesome.
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It looks greener in person. lol
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Saturday, July 22
workout #1 - morning
- Push Press (95) 2x8 and mTor activation set x4 drop to (65) x5 drop to (bar) x5
- Reverse Hacksquat (250) 3x6
- Goblet Squat (40) 2x12 and 1 mTor activation set x6
- Incline DB Bench (90) 3x6
- negative accentuated Tricep Rope (80) x7 x6 x6 drop to (70)x4 (50)x5 (40)x5
Went out for ice cream with the kids and I got this little treat:
I logged it as 1.2 glazed donuts and 1.1c Breyers ice cream = 680 cals
Goals: 1894 cals 166c 63f 166p
estimated Actual 1892 cals 145c 82f 123p
workout #2 - evening
I got to tag along with hubby to the gym before he went in to work.
- Smith Bench Press (I dont know what the smith bar weighs. added to bar 70lbs) 4x12
- Smith Incline Press (added to bar 50lbs) 1x10 3x12
- Tricep Press Cable (16.25) 3x15
- Hammer Strength Shoulder Press (90) x12 x 8 x5
Sunday July 23
workout
- BB Hip Thrust - 3 sec hold / 5 sec negs (170) 4x8
Superset: - non-alternating Walking Lunge (40) 4x12
- Lat Pull Down (V grip) (105) 3x10 drop (75)x10 drop (60)x10
- Face Pull (70) 3x12 drop (50)x10 drop (40)x12
- Seated BB Curl (20) 5x20
Pre workout 24g Metabolic Drive and a homemade protein Bon Bon
Post workout Blueberry Rx bar
Meal Cauliflower fried rice = cauliflower, carrots, onion, 1 whole egg, 6tbl liquid egg whites
Snacks 3 pieces chocolate coconut almonds, 8g PB M&M’s
Meal Went out for dinner with the family for an early birthday dinner. Had a burger, veggie skewers and a few loaded tots. I had 1100 calories available before dinner. I estimated my dinner as:
1/2lb cheesburger 880 cals and french fries 440 cals
Goals: 1894 cals 166c 63f 166p
Estimated actual 2114 cals 157c 113f 120p
Monday, July 24
Happy Birthday to me! 
I didn’t weigh myself this morning. But, I was down a couple lbs yesterday and have lost a lot of the belly bloat that drives me nuts. I can tell I’m making some progress by the fact that I’ve been able to vacuum in my stomach the last 2 mornings and I haven’t been able to do that for quite some time now. Looking forward to some sort of birthday treats today. But, I will continue to try and log my food; estimating the best I can. And need to refrain from "F it! I may as well eat… just because I’ve indulged in a treat. But, I’m pretty motivated by my morning vacuum and see that as long as I stay in control, I can still eat some foods that I love and not sabotage myself completely.
workout
- Squat (165) 2x4
- Wide Stance Squat (135) 3x6
- Goblet Squat (40) 2x15 and 1 mTor activation set x6
- Landmine Press (singles) (weight added to bar 10) x12 (15) 3x10
superset - x3 - Box (sled) Push (25lb)
- Push Ups x10
- Seated Calves (45) 2x10, toes in (45) 2x10, toes out (45) 2x10
Pre workout FitJoy Lemon Bar
Post workout 1 egg, 1 slice sprouted flax bread, .5tbl light mayo, 30g Metabolic Drive, 5g Superfood
Meal 6.4oz grilled chicken thigh, 107g red bell pepper, 161g cucumber
Snacks 20g caramel M&M’s and 11g PB M&M’s
Meal Mug cake = 1 scoop Devotion Brownie Batter protein, 46g liquid egg whites, 6g almond flour, 20z almond milk
- I had about 677 calories left at this point and then enjoyed a sushi birthday dinner:
There were a couple more rolls on top of this. Hubby & I shared the rolls and I ate all the Salmon nigiri myself (his gift to me; it’s my favorite) But, I was getting full pretty quickly so I pulled the salmon off the rice on 4 of them and just ate the fish. Didn’t try and log/track the meal. I just enjoyed it. So, not sure what I ended up for calories/macros for the day. Oh well.
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Happy birthday!
Yes, being consistent is tough and it sucks, but when you start noticing those changes it becomes 100% worth the struggle and effort put in!
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Happy birthday and that looked amazing!!!
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Happy birthday!
Happy Birthday!
Thank you for the birthday wishes! @littlesleeper @BOTSLAYER @MarkKO @The_Myth
it sure didn’t suck! 
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I’ve learned that blending all the foods together results in weird things. I once did it with slices of Oscar Mayer turkey and eggs… I did not plan on the Bullet liquifying the turkey.
I cut up my broccoli and add it to the eggs while they’re cooking.
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Happy birthday!
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I wouldn’t blend in meat. That’s just weird! 
But, blending in the veggies, at least for me, helps me eat them without being so aware I’m eating them. I really don’t care for veggies with my eggs.