I just finished reading Green Protocol. Great wee book
Was tempted to start it however got caught deep in a bodybuilding rabbit hole last few weeks bro
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You’re a good egg, @T3hPwnisher. I’m grateful that you’re a part of my weird little world.
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Finished reading the first book ’ today. Very informative, it is exactly what I need. I am very glad I am doing this instead of just 5-3-1. I will start the second book tomorrow probably
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For more convenience and readability, I will be using a different training log for this new training method than on this one, Ive titled it ZM Tactical Barbell training log. I will start using it June 29th, in 5 days.
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Macros today: 3200 calories, 174g protein, 377g carbs, 116g fat
What do you eat for those macros?
@EmilyQ those words mean a lot from you. I got a little help online when I was starting out, and being able to pay it forward with the lessons I have learned is the closest I can get to doing it all over myself.
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I try to eat unprocessed-low/medium processed foods, focusing on unprocessed. an example of low/medium processed food is whole grain bread, protein granola.
Could you breakdown a day of eating?
Il do yesterday as an example (Normally I don’t eat this much bread though, we just got it and I really like the bread.)
Breakfast
2 eggs, scrambled (Most of the time I put cheese on it, but this time I didn’t)
2 slices whole grain oatnut bread
1 cup nonfat Greek yoghurt
0.5 cup protein granola
6 cherries
a glass of orange juice
| 855 calories, 21g fat, 117g carbs, 54 g protein|
AM Snack (Sometimes I just include this in my lunch)
Chobani Less sugar reduced fat Greek yogurt lemon flavor
|Total: 120 calories, 3g fat, 11g carbs, 12g protein|
Lunch:
1/2 cup imitation crab
1 pack beef jerky
1 3.5 oz can mushrooms
1 grape (I was going to eat more but it wasn’t a very good grape and it put me off)
2 slices Whole grain Oatnut bread
3 tbsp peanut butter
0.5 tbsp honey
1 cup milk
|Total: 894 calories, 36g fat, 98g carbs, 49g protein|
PM snack
1/2 cup Leftover taco seasoned beef from last night
1 medium-small tortilla
1 granola bar
|Total: 427 calories, 17g fat, 45g carbs, 20g protein|
Dinner (Normally I just eat my mom’s cooking but she decided it was a “find whatever” night (she did make the tuna salad for the day though)
2 slices Whole grain oatnut bread
1/2 cup Homemade Tuna salad
1 cup grape juice
1 serving (about 0.22 cups) Salted Cashews
1 oz cheese
10 blackberries
|Total: 904 calories, 38g fat, 106g carbs, 39g protein|
Grand total: 3200 calories, 116g fat, 377g carbs, 174g protein
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You are absolutely eating better than I ever did at that age. Great to see. Appreciate you taking the time to lay that out there.
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It’s gotten easier as I’ve done it more and more. Im trying to incorporate more fruits and vegetables in my diet for the micronutrients.
I go the complete opposite way myself, haha, but I got to that conclusion after many years of doing the opposite, and honestly, at this point, I feel like the biggest favor one can do themselves is to just eat whole, unprocessed foods in general, and from there it’s a matter of preference.
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Heck yeah, Mom; a time-honored option.
And just echoing that you’re doing a fantastic job eating, to include eating your mom’s dinners rather than stressing out over whatever “perfect” option might have popped up on Instagram (it used to be Flex magazine for me).
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“MOM! I can’t eat this! I need chicken and rice!”
My mom shut down the kitchen when I turned 18, and I didn’t hold it against her in the slightest. I just thanked her for the 18 years of home cooking leading up to that. And she’ll still make me rigatoni casserole when I come home to visit her.
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You can’t beat that!
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This new training program is gonna be brutal. I love it. First 8 weeks is ‘base building’. I’ve never ran anything more than a mile (I would run a mile 2-3 a week during gym class at school while everyone would walk their few laps) in my life. 30 minutes of straight running at the start moving to 90 minutes at the end of week 5? I know its not like super intense training, only endurance. but wow this is gonna be brutal. I have rucking for the other day of the week. Running 2 times, rucking once
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I finished reading the second book. I’ve written down my base building workout plan. I’m currently writing down the rest of the plan. Il be doing operator+black.
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I’m excited to do this training method. I’ve never really followed a training plan from a book. I’ve always just took some exercises and did them in a schedule I made. This will be interesting. I also haven’t ever trained for strength. I’ve only ever trained for hypertrophy, or said I was training for strength but really trained hypertrophy (I changed nothing about my workout really). A whole lot of new stuff.
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It is positively delighting me to see you so excited for this part of your journey. I love the enthusiasm. That’s going to carry you very far in the training.
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The only thing I’m concerned about (not really worried, just curious I suppose) is now that I’m taking my prs this week for major lifts, will they go down after these first 5 weeks of base building where I would have to retest?