The past two days of IF have been going great. Monday was ok, but I definitely need to make sure that I eat lunch or I start to get a head ache.
This morning I weighted in at 183 and I am happy with that as it is over a pound down from last week. Started the same way with just a cup of coffee and packing my things and then headed to Eastside Gym. Today is technically a rest day but I have been using it to focus on building my bench press up. I did not take any Preworkout as I have found that I hold a lot of water when taking creatine and the majority of these already have it in them and iX3 has 6 carbs and since this is a low carb day I don’t like to use them up on that. Once I got to the gym I started with my 400 calories of cardio on the elliptical and actually seemed to go pretty quick this morning. I think the more that I see results the more motivated I am to continue cardio. After my time there I headed to the bench. Warmed up with the bar, 135, 185 and then used 225 for my working set of 5 sets of 5 reps. Last week I successfully hit 5×5 at 245 but I wanted to focus on pause reps this time. I paused for a one count each rep on my chest before pressing. I then moved to floor press where I hit 5 sets at 145 to work on my lock out which I have found to be my weak point. I am pretty strong off the chest but where I seem to get stuck is the top and I am hoping this will help.
After the gym I headed to work and had some breakfast once the eating window opened. I had pretty similar meals as yesterday with a slight change in that I swapped out puffed kamut for the 3 musketters.
Greek yogurt, blueberries, MTS Whey, PB2 and some Walden’s Farms. Bag of puffed kamut and a slice of PB&J cheesecake.
For lunch I met with my brother who now works at the same company as me, now if I can just get him back at the gym in the morning. I had a sandwich with smoked chicken breast, egg whites and a slice of 2% American cheese on 2 slices of Killer Dave’s bread.
Dave’s Killer bread, egg whites, smoked chicken breast and a slice of 2% American cheese.
I had a snack of chopped liver and Kim’s Magic Pops but forgot to get a picture. Once I got home I started dinner to get my food in by 4:30. I cooked up a bunch of Asian veggies, 10oz of leg of lamb and server it with two more slices of bread and 28g of reduced fat feta cheese. After that I topped it off with a slice of TCBY Cookies and Cream pie.
Cookies and Cream Pie!
Sous Vide leg of lamb with Asian veggies and two slices of bread with reduced fat feta cheese.
I hit my macros on point today and excited for tomorrow as it is a refeed day and I will be hitting 400 carbs! Trying a couple of new foods that I will do a review on! Plus its leg day and I am always excited for leg day!
I will leave you today with some pictures from my power lifting meet at the end of February. I have posted me squatting 375, benching 252 and deadlifting 452. Hope you enjoy and hope to improve on these! Have a great night!
Deadlifting 452lbs at 178 body weight.
Deadlifting 452lbs at 178 body weight.
In the hole with 375lbs.
Today went even better than yesterday. I woke weighting in at 184.3 and had a cup of coffee, packed my meals and headed to the gym. On the way in I took a scoop of iX3 pre alpha. Hit a hard back, trap, and bicep work out followed by 400 calories of cardio on the elliptical. Once the eating window opened I had Greek yogurt, blueberries, PB2, MTS no bake cookie whey, and some 3 musketteers minis. Along with that I had a slice of protein PB&J cheesecake. I will post that recipe tomorrow. For lunch I had two pieces of Daves Killer Bread thin slices and homemade chopped liver and sugar free and fat free vanilla pudding. Finishing off the eating window with dinner was leg of lamb, Asian veggie mix, a Einstein Bros whole wheat bagel and two slices of fat free American cheese. Just before the window closed I topped it off with a slice of TCBY cookies and Cream pie.
I hit my training day macros as expected and have been enjoying what I am eating. Not really having any cravings. I am finishing off the chopped liver and leg of lamb tomorrow so I will be back on some chicken thigh. I have been Sous Vide cooking it and with be coming up with some ways to spice it up a bit. Starting tomorrow I will be back on taking some pictures. I also hope to get back to taking video and trying to Vlog. Have a good night!
How’s it going everyone? It’s been a while since I have been on here but time to get it back started up! A lot has happened since my last post. First off I competed in my first power lifting meet in February. I hit 375 on the squat and hit all three lifts, hit 252 on the bench only completing one of the lifts and I am focusing on bringing this up as much as possible, and hit a PR of 452 on deadlifts hitting all three lifts. I weighted in at the meet at 178 and qualified for raw nationals in two weight classes. I also dealt with a little health scare in that I had to get a biopsy on my thyroid. This is was from a yearly checkup on a lump on it that grew enough that they wanted to check into it. The first results came back indeterminate so they had to do another one that came back the same. They were able to send it off for molecular analysis and luckily after 2 months of sitting on pins and needles I found that it is not currently cancerous. The doctor did say that in 6 months if it has increased in size at all they are going to remove half of the thyroid, but we can cross that bridge in 6 months! I switched gyms and now have a true and reliable lifting partner. Finally I reverse dieted back up to 180ish and have started cutting back down! My coach and I have been working getting things dialed back in but I think after last week we are getting back rolling. Currently my macros are training days 250c/55f/220p and rest day 200c/55f/220p. This week I am doing a refeed on Thursday. Ready to get back lean and back on updating this again with some new recipes and food options! I am toying with IF or intermittent fasting to see how it goes. I am using a 16 hour fast and 8 hour feed. My fast is from 4:30PM to 8:30AM and eating from 8:30AM-4:30PM. During the fasting time the only thing that I can consume is 0 calorie items such as water and coffee and zero calorie sweetener. Hope everyone has been good now lets Do Work!
So I know I have been pretty much not on here lately. I have been busy at work and by the time I get home I am just ready to eat, hit cardio and go to bed. I am going to start trying to get back on here again starting with this post!
Tonight for dinner I made miso glazed sea bass. I picked up a 6oz filet of sea bass from my local Asian market Uwajimaya and soaked it in a mix of miso and water overnight. I stuck some broccolini in my steamer for 20 minutes and while that was cooking up placed a pan over medium heat and placed the bass and the rest of the marinade in the pan. As the marinade was reducing down I spooned it on to the bass until it was almost gone. While that was happening I also preheated my oven to 350 and cooked the bass in there for the last 10 minutes. At this point the steamer was done and so was the bass. I pulled out my new chopsticks, inspired by Kai Greene in Generation Iron, and devoured this because it was the best piece of fish I have ever cooked! Give it a try and let me know what you think! Its great for macros with 6c/4f/36p.
Stay tuned for daily posts and a day of eating video coming up!
Asian market find. Golden Coin Beef Teriyaki Manapua. I stuck it in my steamer for 15 minutes but you can also cook them in the microwave. Came out awesome and they have decent macros. A little home made dim sum. Macros for this flavor are 19c/4f/12p. I also picked up some other flavors yesterday and will post them as I eat them. The other flavors have a little more carbs but most have about 4g of fat which isn’t bad.
Cooking to fit 