Daily Ramblings – Spiritual Saturday – Food

Tags

alcohol, Allergies, Carbs, Diet, Food, junk food, pastries, Religious diets, Spiritual Saturday, Sweets

Paying attention to foods can help you lead a better spiritual life. People ask me, “What is good food?” There is no good food or bad food for everyone. It depends upon the individual, upon his particular health condition. Who can best tell what’s right for you? You can, of course.

—Harold Klemp
The Language of Soul

Have you ever ran into a person that was allergic to something that you weren’t allergic to? My Mother and Brother are allergic to pork. My Dad, my Sister, and I aren’t. Interesting, right?

How about Avocado? My Mom is allergic to Avocado. The rest of the family isn’t. I can eat guacamole until my skin turns green.

I cannot drink Whey protein. It binds me up. It took me years to find this out, but sure enough. As soon as I moved to a plant protein powder, the binding up issue dissipates.

My body loves carbs, but has a horrible time digesting them. I’ve been bad as of late since the lockdown. I’ve eaten all the carbs I enjoy. But the weight gain follows. I’m not a proponent of a keto diet. I know many are, but for me it is just not a sustainable way to live. That being said, the carbs that do not put weight on me are the slow digesting ones, like oatmeal, brown rice, sweet potato. White breads, white potatoes, white rice, high sugar items like snack foods and pastries are a no-go if I want the weight to come off. The same goes for alcohol. Beer, mixed drinks, and all the rest put the weight on.

I just wanted to demonstrate what Harold is getting at. You have to eat what you know works for you. In some cases, particularly if you are a diabetic, you really need to watch the sugar or carb intake, to maintain your blood sugar levels.

So, enjoy the foods you can. Enjoy eating. As long as you are eating what your body can tolerate and is healthy for your particular condition, have at it. Everyone is unique. Everyone has different tastes and tolerances.

Until next time…

Dave

Daily Ramblings – Workout Log

Tags

Calve Presses, Calves, Carbs, Fats, Lateral Raise, Macros, Proteins, Shoulder Press, Shoulders, Shrugs, Trapezoids, Upright Row

Today’s Exercises

Shoulders

• Dumbbell Shoulder Press 4 x 12-15
• Smith Machine Upright Row 3 x 12-15
• One-Arm Cable Lateral Raise 3 x 12-15
• Bent over Lateral Raise 3 x 12-15

Trapezoids

• Barbell Shrug 4 x 12-15

Calves

• Seated Calve Raise 4 x 25-30
• Leg Press Calve Raise 4 x 25-30

Workout Overview

Today’s workout is Day 3 Week 1 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 12-15 range.

The workout today attacks the Deltoids (Shoulders), the Trapezoids, and the Calves. As you can see above, 4 sets dedicated to attacking the Deltoids from different angles, utilizing different methods (dumbbells, Smith Machine, Cables). The Trapezoids get one exercise of 4 sets (Barbell Shrug). The calves get two 4-set exercises of Seated Calves and Leg Press Calves. You’ll notice that the rep ranges on the calves is higher than the rest. This is due to the Calve muscles and how they are built. Lots of reps are the key in light of this muscle’s construction (your calves are stressed all day long regardless of a workout and thus need to be attacked with endurance-type work. As we progress through the cycle these numbers will decrease, because we will be adding more weight to the exercises.

Current Bodyweight

My current weight is 235lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros: 250g of Carbs; 182g of Fat; and 151g of Protein. I’ve been a little bloated the last few days and avoided protein shakes, which normally gets me to my 300+ grams per day. I made a mistake and used a brand I’ve not used before and it through my system out of whack. I’m going to minimize protein powders for the remainder of the week and just eat a lot of small meals throughout the day, along with a lot of fiber to clear me out (so to speak 😊).

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

This workout only happens on Mon-Tue and Thu-Fri.

Tomorrow will be the final weight-training day for this workout week. Friday’s focus will be on legs and abs.

Oh! I will also be adding the weights I am using starting next week, as this workout routine will remain the same for the next 3 weeks.

See you tomorrow!!