Optimum Anabolics - Day 64/Return To Protein

For the past 3 weeks, the Optimum Anabolics program has required that only 30 grams of "true" protein (meat, fish, eggs, protein powders, dairy) be eaten each day. More specifically, the protein was to be consumed immediately (within an hour) after completing a workout. This cycle of Protein Deprivation sounded difficult at the beginning but it wound up being a nice change. Looking back on the last 3 weeks here are a couple quick thoughts:

• By the end of the cycle, I was craving protein. Specifically, meat. If were to go all out vegetarian, I would need to correct this deficiency.
• My digestive system was a little "off" near the end. Too much fiber?
• My body felt "soft" for lack of a better description.
• I was able to maintain my workout intensity levels.
• Energy levels throughout the day were very good.

Today, it was time to flip the protein consumption upside down and return to the high protein (percentage wise, anyway) diet. I was ready. Hummus is good and all, but this guy needs some grass-fed beef back on his plate.

In addition to the change in protein consumption, a few supplements were added this week. I'll cover those in a future post. Tease, tease. :~)

WORKOUT - SHOULDERS

Week 10 of the Optimum Anabolics program feels like a rest period after 3 weeks of a Progressive Loading cycle. Rest periods increase to 3 minutes between supersets and the number of repetitions of each exercise decreases dramatically.

Superset 1: Lying Cable Pullovers, Barbell Military Press
Superset 2: Dip Bar Shrugs, Side DB Raises
Superset 3: DB Shrugs, Twisting DB Presses

Total Time => 36:35

Comments:

I was pleased with the weights I was able to do with these exercises.

It was a good workout despite not needing to push my muscles to failure.

I did 15 minutes on the stationary bike after the weights for some light cardio work.

DIET - HIGH PROTEIN (PLUS 1)

My post workout breakfast this morning started off with eggs (1 whole, 2 whites) and red onion and peppers sauteed in some coconut oil. For glycogen replenishment, oatgurt was in order. I went with my new favorite...Asian Fusion. Oatgurt, honey, tahini, and miso. Delicious!

After breakfast, we headed out to Columbus' Center of Science & Industry (COSI) with some friends to celebrate their son's birthday. I packed a coffee smoothie for lunch to avoid the cafeteria style diner. Today's version...

• 1 C of chilled Cafe Brioso coffee
• 10+ Ice Cubes
• 2 scoops of plain whey protein isolate powder
• 2 TBS of cocoa powder
• 1 tsp vanilla extract
• 3 TBS coconut milk (full fat)
• 2 shakes of chili powder
• Lots of cinnamon
• 1/4 tsp Xanthan Gum
• 1/8 tsp pure stevia

A perfect on the go meal.

After learning all about science, we headed back to the homestead for celebratory cupcakes that Christina had made from our favorite gluten free cookbook. They were outstanding! Who needs gluten??

We decided to do take out for dinner and dialed up O'Charley's after looking on the net and finding out they offer a gluten free menu. Sweet. I had the grilled salmon with broccoli casserole and a side salad. Not bad, but Christina's cedar plank salmon was much better in the taste department.