6/13/14 – Friday – Bench and Diet Talk

I had a carb day yesterday and tipped the scale at 220 this morning. I’m pretty pleased with that considering I was around 215 the last couple days before. I’m feeling as lean as I’ve ever been at this body weight and hopefully the trend continues. I don’t talk about my diet much in the logs because I don’t think it’s that interesting and it’s not something that I consider myself an expert on.

The last month or so I’ve been experimenting with a cyclical ketogenic style nutrition plan. I’ve gone from about 228 down to 215-220 depending on the day. I’m shooting for 205-210 before I make significant changes to the plan. My main reason for making the switch from carb backloading to this was that I was just getting to fat. I was not super fat but definitely not in the shape that I was in when I was actively playing rugby. I have a daughter now and I don’t want her growing up thinking that her dad is some kind of fat ass.

I like this way of eating for a few reasons. The biggest benefit I see is that it works for me. You just can’t argue with that. I don’t think it’s the best diet for everyone and it might not be the best diet for me but it’s one that I can follow fairly strictly and is giving me results so I guess I’ll keep it for now.

Another benefit is that my training doesn’t seem to suffer much. My numbers are doing pretty decent right now and my overhead press is moving up steadily. Other times in the past when I’ve lost weight on diets, I’ve suffered a concomitant drop in strength as evidenced by my main lift numbers going down. So far, so good with this one. I think the slow rate of decline in my weight has a lot to do with it but also the high volume of meat makes me feel more awesomer and more able to smash huge weights.

It’s also a very feasible diet for me. I couldn’t do it without my wonderfully understanding wife. She cooks a ton of meat for me to consume on a daily basis. Also, she puts up with me not eating the fun stuff that she wants to cook and eat. Going out to eat and eating at friends’ houses is one of the hardest parts of this diet in general.

The structure basically rotates between low carb (<50grams) and high carb (probably >500grams) days. I usually do 6-9 days of low carbs and 1-2 days of high carbs and just switch back and forth. I let life and how I feel dictate the exact number and ratio of low and high days.

So I’ll stop rambling now and just provide an example of a low carb day and a high carb day.

Low Carb Day

5AM – coffee with heavy cream

7AM – protein shake with water

10AM – one pound of meat, any meat will do, the fattier the better and if it doesn’t have enough fat I pour olive oil on it

2PMish – more meat, maybe 3-4 sausages or something

4PMish (post training) – big protein shake with water

6PM – more meat or protein shake

9PM – 4-5 pieces of bacon, 8-12 eggs, cheese

I also drink a couple gallons of water. Sometimes I eat some vegetables but I don’t like them. Vegetables are what my food eats. I take vitamins instead.

High Carb Day

5AM – coffee with heavy cream

7AM – protein shake with water

10AM – one pound of meat, any meat will do, the fattier the better and if it doesn’t have enough fat I pour olive oil on it

2PMish – more meat, maybe 3-4 sausages or something

4PMish (post training) – big protein shake with water and added rice sugar (about 100grams of carbs)

530PM – fruit and cottage cheese (more carby carbs)

7PM – meat with rice (about 80grams of carbs)

9PM – whatever Colleen makes for dinner, lots of it, also I have a couple beers and plenty of dessert

So that’s about it. I eat a lot of food. Sometimes people ask me how many calories I eat per day and I have no idea what to tell them. I never count calories or macros really. I just eat a whole bunch of stuff that makes me feel awesome. And I’m losing weight and getting stronger so I feel like it’s a decent plan.

Feel free to make comments on this and tell me that you think I’m still fat or that this is a terrible idea and I’ll die of a heart attack any minute now. I’m going to try to overdose on chicken wings for father’s day and will move ever closer to a 400lbs bench press while not looking like a totally fat slob.

Today’s Training

Close Grip Pause Bench
50 x 45
20 x 135
10 x 185
5 x 235
5 x 5 x 285 moved pretty fast, I’ll take it

Klokov Press
lots x 45
some x 95
few x 145
1 x 165
1 x 175
1 x 180
1 x 185
1 x 190
1 x 195 10lbs PR!
4 x 12 x 95

Pullups
4 x 10

Rolling Tri Ext
4 x 12 x 35

BPA
4 x 25

3 Responses to "6/13/14 – Friday – Bench and Diet Talk"
  • June 14, 2014
    Kudzai Muzorewa

    I love this diet when I was cutting weight. I’m tryna figure out how to stay on a similar diet while I’m adding weight. Its a slwo road. Ha @awesomer! Great post

    • June 18, 2014
      Jensen

      I’m glad you like it too. I think with a few modifications, it’s easy to use it for gaining weight as well. I think you just cut the zero carb days down to 3-5 in a row and then have your high carb days more frequently.

  • June 14, 2014
    Colleen

    Thanks for the shout out!