I had forgotten to log it yesterday, but I had
1 bagel
2 cans of tuna
4 slices of white new yorker cheese.
----Total: 765 Kcal, 25g fat, 56g carbs, 75g protein
Days total: 3198 Kcal, 141g fat, 310g carbs, 171g protein
1 Like
July 14st W3D1 SE day
On the third week of base building. Time is going by very quickly.
Assignments for the day (do in order):
- Organize room
- Sew on 1 row of squares to the blanket
- Link 1 handful of chains
- Practice cursive
- Read something from one of my books
Iām thinking about making my life a little more structured, and doing some academic studies. I want to prepare for the school year a little.
All my new books look very nice on my shelves. One and a Half shelves are filled with books from the fair. I decided to remove some of my other books that I donāt really need, childrenās books and the like. The shelves are organized neatly.
The First shelf is Christianity and Nature books
The Second shelf is Main Studies (Science-Math-History-Language)
The Third shelf is the Skill shelf (Woodwork books, crochet and knitting books, etc)
The Fourth shelf has English Literature
The Fifth shelf has more of childrenās books I find acceptable and proper, and also books that didnāt fit on the other shelves.
I also have a very small shelf between the second and third shelves, which has some of the larger books, such as atlases
I have a little bit of rearrangement I should do, but it is generally well organized.
2 Likes
Was very busy doing work outside today.
Breakfast (6:00)
2 eggs
1/4 cup cheese
1 bagel
1 tbsp honey
5/4 cup Greek yogurt
----Total 869 Kcal, 35g fat, 84g carbs, 53g protein
Lunch
2 freezepops
1 bagel
2 eggs
2 slices cheese
1 cup homemade blueberry icecream
2 cups rootbeer
----Total: 1049 Kcal, 35g fat, 149g carbs, 34g protein
2 Likes
I want to work on my blanket, but its too hot. Il skip that for today
1 Like
I think ive been doing this a bit wrong. I gotta reorganize my day. I think i might do my workouts in the morning after i wake up, during that stretch of time I have, atleast for my SE days.
Also, got 50 bucks for the work i did today. I earned it definitely.
2 Likes
I think doing that work ran me out of energy. Im probably just going to do one circuit of the workout today.
Shoulders hurt on dips, in a very bad way. Im replacing dips this time, I donāt want to tear something
Yeah, just did one circuit. Iād like to do more but Iām tired.
1 Like
Tonight were having one of my favorite meals: Big Samich. We use a large french bread loaf for the two pieces of bread, and slice off a piece for each of us.
2 Likes
Dinner: 1556 Kcal, 47g fat, 201g carbs, 88g protein
Bread, Ham, Cheese, turkey, pepperoni, pickles, lettuce, Amish macaroni salad, ruffles, root beer, protein bar
1 Like
July 15 W3D2 E day
I have to run for 40 minute today. I might not, and ride my bike for an hour due to my shoes.
Assignments:
Sew on 2 rows to blanket
Mosses are interesting. They create the first soil after lichens eat away at rocks making substrate for the moss to live on.
1 Like
Breakfast:
2 eggs
1 bagel
2 slices cheese
1/2 cup cottage cheese
10 raspberries
1 tbsp Hersheyās syrup
1 cup ice tea
----Total: 790 Kcal, 30g fat, 87g carbs, 42g protein
Snack:
1 gatorade protein bar (Why must they contain more sugar then protein??)
1 cup ice tea
----Total: 381 Kcal 10g fat, 56g carbs, 20g protein
1 Like
1 gatorade protein bar (Why must they contain more sugar then protein??)
This is the processed food trap. Just like we mentioned all those āprotein productsā, the RDA on protein is so ridiculously low that pretty much any company can slap āhigh proteinā on the label and get away with it. And gatorade itself has gone through itās own evolution of being a decent rehydration beverage to an uncarbonated soda. Itās why, in general, when you CAN stick to single ingredient foods, itās the better choice.
1 Like
yeah, I know. I donāt like getting my protein from that crap, but, some circumstances require it.
Lunch (12pm)
2 slices turkey
Deli rose (8 slices pepperoni, 1 string cheese)
1 can root beer
----Total: 313 Kcal, 15g fat, 31g carbs, 15g protein
I think this is all i had, i went off to Uncleās to get my pair of glasses straight away.
Biked for 1 hour. Went through around 3 bottles of water
Snack:
Gatorade protein bar
2 cups ice tea
2 cups milk
----Total: 772 Kcal, 20g fat, 118g carbs, 36g protein
Felt I should eat plenty of carbs after this
I picked up a cabinet off the side of the road today. Great condition, after sanding off the shellac, stain, and demon sigils, I stained it with a dark walnut color, and now all I need is 2 hinges to put on it. It will house some books most likely.
Got my 25 dollars for mowing last week. Iāve made 75 bucks this week alone
2 Likes
Dinner from yesterday:
4 slices of pizza
30 chips
1 can rootbeer
----Total: 1336 Kcal, 58g fat, 156g carbs, 50g protein
Days total: 3592 Kcal, 133g fat, 449g carbs, 163g protein
1 Like
July 16th W3D3 E day
Today I will do a 50 minute ruck as my workout
Assignments for today:
SEW ON 2 ROWS (find crochet hook)
Read book on mosses
Take box up to attic Done
(maybe) rearrange room
I really want to get that blanket done I just have 4 rows but iv havenāt worked on it in awhile because whenever I go to do it, I cant find the crochet hook.
1 Like
Breakfast:
1 slice bacon pizza (I know, not a great choice but I didnāt want to have to make another dish dirty making eggs, I never had time to wash them yesterday)
1/2 cup cottage cheese
1/2 tbsp Hersheyās syrup
7 raspberries
1 string cheese
----Total: 469 Kcal, 21g fat, 38g carbs, 30g protein
Snack (10AM)
1 root beer
1 gatorade candy- i mean, protein- bar
----Total: 430 Kcal, 10g fat, 70g carbs, 20g protein
2 Likes
I tried on a pair of jeans I havenāt wore in a month or two. They were tight before, but now I can barely get them on. My waist, as I measured, went up an inch (to 32 inches). I assume its from water weight, but I feel like Iāve gained a little bit of fat. I want to get rid of a few pounds of fat but I know its not good to go in a caloric deficit. This is probably a dumb question, but is there a way I can burn fat without needing to go in a caloric deficit? Or, if I eat normal but burn a lot of calories to get in a deficit, would that be advisable? I know I shouldnāt really worry about fat gain, I am pretty lean, but the bit of fat I have I hate.
I have this idea, but Iām not sure if it will work in practice
I have a low carb dinner the night before, and sleep, and fast until lets say 12pm, during which I do a long period of steady state cardio. Then, the rest of the day, I eat the calories I need to consume, get all my protein, and eat a moderate amount of carbs. Would that work to burn fat (given its done often, lets say 3 times a week)?
So hereās the thingā¦
The issue with fitness is terms can get confusing. Yes, you CAN burn fat through physical activity. But what this means is that your body is using fat for fuel. This does not necessarily mean that you are using your own bodyfat for fuel: your body will use dietary fat for fuel. Your body can also perform a process known as novo lipogenesis in order to convert carbs into fat for you to burn. Meanwhile, when we eat a surplus of energy, the body will store it as fat. Dietary fats are the easiest to convert to bodyfat, as there is no biological process necessary for that, but carbs can still be converted to fat as well. Protein tends to be a little unique in this regard, as protein overfeeding studies seem to demonstrate people not putting on fat, and instead they tend to just increase their NEAT or excrete the excess protein, but thatās getting off topic.
If you do a bunch of physical activity in order to burn fat, but still eat an excess of energy, you will have a net gain of bodyfat. The only way to lose bodyfat is to consume an energy deficit.
Now, THAT having been said, I understand your concern as a 15 year old of not wanting to be in an energy deficit. You are growing, and you need energy for that. However, while performing Tactical Barbell specifically, and in this base building and Operator phase, the energy demands arenāt as great as they will be during the mass gaining phase. There is also something to be said about how being in a state of energy deficit can help prime the body to grow as a rebound response once the gaining starts. Jamie Lewis documented this idea in āFeast, Famine and Ferocityā, as did Dan Duchane in āBodyOpusā Dan John in āMass Made Simpleā, John McCallum in āThe Complete Keys to Progressā, etc.
But what I would say is, if you were to enter a period of slight energy restriction, make sure itās a period of NUTRIENT density. Where you can really screw up is following the whole āif it fits your macrosā crowd of only counting macronutrients and not factoring in micronutrinets. If all you focus on is eating 2200 calories a day, and you get there by eating 6 pop tarts and a bunch of whey shakes, youāre definitely going to sabotage your growth as a teenager. If you take more of a Stan Efferding Vertical Diet approach of focusing on getting quality nutrition first and backfilling your energy requirements with quality sources, you should be in a good way.
All this to say: if youāre wanting to reduce energy intake for a bit and slim down, this is a fine time to do it under the structure of the plan youāre on. In 9ish weeks, you can release the caloric floodgates.
1 Like
In that case I will reduce caloric intake to 2800, which is still a lot but I think is either maintainence or slightly under, and I can burn off calories. Will that be effective? I just gotta make sure to eat lots of real food
real food is the key here . . that root beer is not benefitting you in any way, shape or form
1 Like
that root beer is not benefitting you in any way
Yeah I know, Ive mostly just been drinking it after Iāve been sweating and doing a lot outside. Il have to cut back on it now though