After reading Nate Miyaki’s article yesterday and thinking about my own struggles with my diet I broke down and bought his e-book “The Samuri Diet”. After reading just a little bit last night just the basis of his principles seem logical and right on target. I am not sure I am ready to go full fledge paleo but it is definately food for thought.
I have been slacking on my posting but have not missed a beat in gym so far. Its a deload week in my 5/3/1 cycle so nothing profound to post as far as gym numbers go, but on the bright side my wife and I have committed to the principals from the Samuri Diet and so far so good but it is way to early to tell. The last couple of days I have felt fuller and have had limited hunger pains but the calorie counter says I have been around 1500 - 1750 so thats gotta be good. My weight at the gym this afternoon was 308 and I am hoping it will start to reduce over the coming months. I am interested to see how the diet effects my strength levels next week when I am back on real weights.
After a week of clean eating for the most part, a few cheats here and there but for the most part pretty clean. My weight yesterday afternoon before my cardio session was 301. I realize that alot of that is water weight but still I like how i feel, this week will be the test to see how my strength levels are effected as last week was a deload week.
Day 1 of 2nd 531 cycle
Seated Military Press
100 x 5
105 x 5
110 x 7 (pr)
Lateral Raises
20lb
3 x 15
Rear Delt Fly’s
60lb dbs (partials)
3 x 15
1 x 20
20lb dbs (fulls)
1 x 15
Seated DB press
30lb dbs
3 x 15
Skull Crushers
85lb
2 x 12
Another day of clean eating and the scale at the gym said 300 lbs, so that is 8 lbs in a week. I know the lbs will start to slow down coming off but the one thing I was afraid of hasn’t happened yet which is my strength has not dropped off at all yet. I did cardio at the gym for 30 mins. Hill Intervals
Deadlift Day! (@Home)
Deadlift
240 x 5
280 x 5
315 x 8 (pr)
RDLS
180
5 x 15
Rear Foot Elevated Split Squats
30 dbs
5 x 8 each legg
Bicep Curls
3 x 12
Ab Wheel
3 x 10
30 mins of cardio yesterday, hill intervals on the treadmill at the gym.
[quote]JCMPG wrote:
Another day of clean eating and the scale at the gym said 300 lbs, so that is 8 lbs in a week. [/quote]
Wow! Great news that your strength isn’t affected at all. You must be doing something right.
So your wife is on board?
kpsnap - I am sure the first week was all water weight, but all of my lifts this week have felt very strong (at least for me). And yes my wife is on board, she is logging over in “Powerful Women” her user name is adg1.
Thursday was Bench Press day. That day was a little rushed but I got it done.
Bench
150 x 5
175 x 5
195 x 10 (pr)
Incline Bench DB press
50
3 x 15
Seated DB Press
30
2 x 15
Kroc Rows
90
3 x 15
70
2 x 15
Skull Crushers w/ ez curl bar
85
3 x 15
JM presses
20lb DBs
2 x 15
I decided to push squats back a day due to major DOMs from the RDL’s and split squats on Tuesday. I did some dynamic stretching and foam rolling before heading down stairs to lift and felt pretty good still a little tight but overall really good. Still eating clean minus a few cheats but I have had very little wheat and refined sugar for 2 weeks now along with a load more veggies and lean proteins. I will see what the scale says tomorrow as I am trying to limit myself to weighing only twice a week.
Squat (all done to a 16" box)
210 x 5
245 x 5
275 x 6
Good Mornings
95
2 x 15
115
2 x 15
Reverse Lunges (alternating legs)
30lb dbs
4 x16
Curls
3 x 15
Ab wheel
3 x 15
Begin of week 2 of 2nd 5 3 1 cycle
Seated Military Press
95 x 3
105 x 3
115 x 8
Incline DB Press
40
3 x 15
DB Shoulder press
30
2 x 15
Assisted Chins
3 x 12
Kroc Row
85
1 x 15 ( My back was fried!)
Close Grip Bench
115
3 x 15
JM Press
20 DBs
1 x 20
Shrugs
135 x 15
185 x 15
205 x 15
I feeling pretty good after today’s workout, I am still feeling strong for me even with the clean eating and reduced cals. So I am either kidding my self as to how clean I am eating, which I am documenting on myfitnesspal or there really is something to this clean eating, only time will tell.
Cardio - 40 mins of walking hill intervals
4 hrs later Deadlifts!
Deadlifts
260 x 3
295 x 3
335 x 6 (I had to use straps on the last set due to a a cut on my thumb messing with my grip)
RDL’s
185
5 x 15
Split Squats
45 DB’s
4 x 15 I was to gassed to even try the last set.
Great work. How’s the weight now?
And screw that ‘i know it’s only water weight’ bologna. It’s all good bro !
When I stepped on the scale this morning immediately after getting out of bed it said 290 and I can wear my 42 waist dress pants again so everything is getting much better. The one thing I find about eating the way that I am now I am rarely hungry. I almost have to make myself eat just to fuel my activities. I did cheat today and eat mexican for lunch but that was mostly meat and rice and beans with a handful of chips.
[quote]JCMPG wrote:
I almost have to make myself eat just to fuel my activities. .[/quote]
She Say is the same way…I gave her a 1,300 calorie diet and she’s only eating like 600 calories and saying how stuffed she is…it’s amazing what real food will do.
My target is around 1900 and I am usaully feeling pretty satiated around 1600 so I have been adding in a Metabolic Drive low carb shake and calling it good. So far its working great! My diet primarily now is lean protein only for breakfast, and then white rice, lean protein, and some type of green veg for lunch and dinner.
Bench day!
Bench
160 x 3
185 x 3
205 x 7
Seated Military press
85
3 x 10
Kroc Rows
85
3 x 15
JM presses
85
2 x 12
I was pressed for time today but at least I got something in!
Yesterday was Squat Day. Due to some water in my basement my workout today had to be moved back to my old gym which allowed me to add a few things that I do not have access to at home, namely the leg press.
Squat
225 x 3
260 x 3
295 x 7 (w/ belt)
Good Mornings
135
5 x 15
Hammer Strength Linear Leg Press
540
5 x 15 (my legs were on fire after this)
Side Bends
90 db
2 x 15 each side
Ab Wheel
2 x 20
Day 1 of my 3rd week of Cyle 2 of 5 3 1
Seated MIlitary Press
95 x 5
105 x 3
120 x 7
DB Bench (Supper Set w/ Chins)
65 x 12
50
4 x 15
Assited Chins
5 x 10
Close Grip Bench
105
5 x 12
Nothing stellar in here just a fat guy tryign to get stronger and skinnier!
45 mins of Cardio
Walking on Treadmill intervals
4 mph
2 min @ 4%
2 min @ 8%
After a weekend of not so clean eating do to travel and someone else being primarily in control of the eating schedule I have determined that I am going to have to do some type of cardio daily. My goal is to rotate my cardio; walking, biking, jogging, and barbell complexes just to keep things intersting.