Time For Density

2 weeks ago I decided that I had reached the peak of my mass building objective.  My wife noticed a difference and so did I. However, we noticed it in two somewhat different areas. She commented that my shoulders, arms, and chest looked bigger. I noticed that as well but I also noticed a 25lb gain on the old scale. That scared me….alot.  So I decided that I didn’t want to gain anymore mass and instead, transition to a hardening/strength phase.  Something that is called Myofibrillar Hypertrophy.  My end goal to all of this is the Hollywood look: lean and muscular.

I decided that I want people to look at me and see someone that is in great shape. I don’t want them to look at me and see a guy that walks like he spends all of his time in the gym. That is the direction I feel like I was headed.

I have been on Phase II of Visual Impact for 2 weeks now and am really starting to notice a difference in not only my strength but also my muscle definition.   Along with the standard weight training outlined in the VI book, I am also doing the recommended 15 minutes of H.I.I.T cardio immediately following each weight session. The only thing I am not following in its entirety is the recommended 2on/1off schedule. I don’t have access to a gym on the weekends so I lift Monday/Tuesday and Thursday /Friday.

My diet really suffered the last year while I experimented with the Leangains approach.  I'd scour the internet for people that where doing Leangains and I would see the crap they would shovel into their mouths on their workout days and I assumed I could do the same thing.  However, I never saw the same ab ripping results that so many others achieved. I didn’t put on a lot of fat but I did put on a pretty decent layer over my muscle.  All my clothes still fit, just not as good as they once did.

So now I am back to living the Primal lifestyle outlined on MarksDailyApple.com and in the Primal Blueprint.  In the last 2 weeks, I am down 6lbs and my lifts have gone up every week. Something about this diet just works for me. I am starting to look good and I am feeling great.

The picture below is one that I took yesterday. Upon close inspection, I can really start to see the individual muscles popping in my shoulder and through my arms.  Now if I could get that same definition through my abdomen area,  I might start to really consider the dream I have of competing on stage.

 



Here is my starting lift weight as of 2 weeks ago. At the end of the 2 month Phase II program I will be posting my end lift weight.

Protein Muffin Recipe

I was messing around last night trying to find a quick and easy protein muffin recipe to make.  I came up with what you see below. Doesn't get much easier than this!



 

Protein Muffin

Simple and Easy Protein Muffin

1 serving of protein powder
1 egg
1 tsp cinnamon
misc fruits or nuts (your choice)
splash of almond milk, regular milk, or water

Mix all ingredients together.  You want to add just enough liquid to get a brownie batter-like consistency.  Pour into small microwavable muffin dishes or bowls. The smaller the better. Cook for 30-60 seconds or until done.

Preparation time: 1 minute(s)

Cooking time: 1 minute(s)

Number of servings (yield): 2

4 :  ★★★★☆ 1 review(s)

 

Wordless Wednesday - KFC Cake

No good could come of this.

(courtesy of  thisiswhyyourefat.tumblr.com)

Time for a Rewind

Last year around this time I was doing a little program called P90x and eating a strict primal diet.  I felt great, looked great, and my weight was the lowest it had ever been.  But for me, that wasn't enough. I started a search for a new program that would take me to the level of leaness that I so badly desired. The program that I found was Leangains and at the time I thought it was the best program I had ever heard of; cycle carbs, fast daily, lift heavy and enjoy all the foods I so badly loved and missed but only eat them on my heavy weight training days.  I remember having a conversation with my wife about the program and she thought I should reconsider and continue to stay on the strict Primal style that I had been so successful on.  But I thought Leangains was my missing golden ticket and I gave it a try. I wish I would have listened to her.

A few months passed on the program and I gained weight.  In desperation and because I thought it was my weight lifting routine, I searched for a new program and ran across Visual Impact. I started this weight lifting program but continued to eat Leangains style. Months later and still not getting the results I wanted, I stopped doing Visual Impact and started doing a reverse pyramid routine.  But I continued to eat Leangains style. The muscle was starting to pile on but so was that unwanted fat.

Now here I am a year later and I have gained 24lbs over my lowest weight.  Could some of it be muscle? Well I suppose so. After all, my clothes are still fitting although a little snug at times.  But I notice a significant layer of fat as well. Gone is the defined area of my stomach that I had last year.

There is no doubt in my mind that Leangains works. I just know that it hasn't work for me like I had hoped it would. My biggest issue with food is that if you give me an inch,  I will take a mile. Leangains gave me that inch. It allowed me to eat carbs after a workout. Lots of them. In my mind, this transformed into chips, rice, granola bars, etc.  Deep in my mind I knew that I shouldn't eat this stuff but I did anyway. After all muscle building needs carbs right!? I would gorge on lifting days and low carb on non-lifting days. This may work for some people but it does not work for me. I need to be strict or I fall off of the wagon way too easily. I would fall off of the wagon several times a week.

I am not happy with the way I look or feel. Therefore I am doing an intervention on myself. A rewind of sorts. Starting today I am back to 100% primal with one relaxed "cheat" day a week.  No more counting carbs, calories, or fat. I will just eat what is on the allowed foods list and go with that. On days that I lift, I may up the amount of carbs a bit but nothing crazy like I have been doing.

I will continue to lift using the Reverse Pyramid routine. I have been very happy with the muscle and strength I have received from that program. I am also going to add in some more heavy HIIT days.

My goal is to lose 25lbs in the next 2 months. It's an aggressive approach but obtainable if I stick to the plan.