This is site I’ve been digging the past couple of weeks. It’s run by Megan and Brandon Keatley who have some amazing recipes. Here are 3 that my wife and I have tried this week and liked.
Alright so it’s deload week for me. I hate taking them but after last week I needed a little break. My numbers are all moving up from cycle to cycle so I’m not going to mess with a good thing. Yesterday I took completely off and later today I’m going to head out and drag the sled for a bit and maybe carry my sandbag around the yard a couple times.
EDIT: Decided to just haul around the sandbag and do some grip work. There is a large difference between a 135 pound sandbag and a 180 pound sandbag.
Since my activity levels have dropped for the week I’m lowering my calories and carbs along with it. As much as I want to move more towards a very slow recomp/lean mass gaining cycle I need to get my ass lean ASAP. I’ve been frustrated the past couple weeks thinking that I wasn’t making progress but after looking at some pictures my legs and arms are definitely getting leaner so I’m going to stick with what I was doing which wasn’t anything special. I was lifting in the AM and then back-loading all my carbs at night. Outside of my last meal it is all just protein, fat, and veggies.
Now, since I can’t afford a Prowler or sled and the gym I work at doesn’t have one then I’ve had to improvise with my clients. I also found an incredibly cheap alternative to buying something like a TRX.
Gym Improv #1- Decline Bench Prowler
If your gym has carpet or at least a surface that lets a bench slide fairly easy then you can sub out the prowler or sled with a decline bench. I found it works best to use the lowest setting on the bench. If you don’t care about having two different “handle” heights to push on then you can use a regular flat bench. To add resistance just throw some plates on the bench and push away.
Gym Improv #2- Ratchet Strap TRX
All I did for these was purchase a pair of 6′ long (should got longer but oh well, live and learn) ratchet straps and 4 spring clips. Since the gym already has several pair of cable handles I didn’t bother attempting to make a pair. The straps I bought weren’t the traditional ratchets however, they are just a spring clip so that all I have to do is push the clip to adjust it. All you have to do is put the spring clips through either the loops sewn into the ends or through the metal loops of the hooks that are already on the straps. That’s it. Throw a handle on each one and you are ready to go.
I’ll get some video of both of these in action over the next couple of days.
I’m going to log my diet at random on here just to show what a typical day looks like and to keep accountable. Here’s the food intake from yesterday.
6 am- 1 cup black coffee
2 oz sausages
1 Zinc/Copper cap
1g Vitamin C
5 oz chicken
4g fish oil
1 B-Complex cap
1 Super Enzymes cap
2g Vitamin C
Dark Chocolate Almonds
4g Fish Oil
5000 iu Vit D3
1 B-Complex cap
2 Super Enzymes caps
1 Zinc/Copper cap
My body weight this morning was 198 which is the first time I’ve been below 200 in a long damn time. I can’t describe how much better I feel at this weight than I did 6 months ago at 220. I may post up some progress pictures this weekend just to show the progress I’ve made. One other supplement that I’m going to order in the next couple of weeks is Ancient Minerals Magnesium Spray. I’ll run it for about 2 months to give it a good fair assessment. My supplement intake is probably fairly self explanatory but I’ll give you a breakdown of why I’m taking each one.
My goals with this current regimen is to get my cortisol and insulin levels managed properly. Aside from just the supplements I’m cutting WAY back on my caffeine intake and working on getting a 20-30 minutes nap in each day.
Vit C- Cortisol Management/Immune Booster
B-Complex- Cortisol Management/Adrenal Recovery
Zinc/Copper- Testosterone Support/Sleep Improvement
Super Enzymes- Digestive Support
Vit D3- Immune Booster/Testosterone Support/etc (this stuff has a numerous benefits outside what I listed)
Mag Oil- Cortisol Management/Insulin Management (Magnesium regulates 100+ different reactions in the body)
The Super Enzymes aren’t just your typical digestive enzymes. It has multiple different enzymes to support digestion as well as betaine hcl which is similar to the acid in your stomach which is supposed to signal down to the rest of the digestive tract that foods coming and we need to break to down to get nutrients. When you have low hcl levels your digestive abilities decrease so you aren’t getting the amount of nutrients from your food that you should. The betaine hcl boosts that signal to get your digestive juices flowing. I’ll go into more detail on this in a later post.