SFRL

I am going to keep a daily diet and exercise journal. Background Info: Sex: Male Age: 33 Height: 6'2" Bodyweight: Around 230 lbs Body type: Mesomorph mixed with some Endomorph characteristics. Otherwise your typical guy who lives in America and hits the gym a few time a week. Somewhat buff with a little too much body fat.

Why do you want to boost your estrogen levels? People, men an women, already get a lot of extra fake estrogen in there system trough BPA, plastics, tap water which contains traces of birth control etc.

@sleeperstakes you don't need creatine. It's very addictive as well, so you become dependant on it. Although black coffee isn't all bad, it got health benefits as well. But as far as a pre-work out formula, coffee with sugar works fine for me. I think a lot of pre-work out formula that get sold are very unhealthy. Although I don't have a lot of experience with those. I took it two or three times. The first time I was all amped up shaking all over my body and spacing all over the place, and I was pushing twice the weight I normally would. Then the second time and after that I hardly felt a thing and it didn't really do anything else then what coffee does for me. I might try it again in the near future. A lot of guys take it, and like it though. Creatine is by far the best sports supplement out there. It increases your strength and endurance. Also another fun effect of creatine is that your muscles will look more full/bigger. So basically you look more muscular just by taking the creatine. That effect disappears very soon after you stop taking creatine though. I can tell you this: 80% of the guys in the gym is using creatine. I can guarantee you that. If you use creatine the best effects you get when you train hard multiple times a weak. Otherwise there is little use in taking it. You won't get the same effects. You don't need creatine, but you will probably like it. As far as protein goes, the supplements work. I just don't like them. You can get all your protein from food. I like that a lot better. It gets disgusting after a while to me drinking so many protein shakes. They do work though. If you want to pack on size protein Iis important. On a side note though I think that the whole advice of eat 1 gram of protein for every lbs of bodymass is overdone. You have to understand that the supplements industry will tell you this because they want to sell you as much protein as they can. Also there is a difference between a guy who is starting to workout or Mr. Olympia who already maxed out is genetic potential and needs to do everything he can to maintain his mass or add on a little bit more. So yeah protein is important. But the truth of how much is somewhere in the middle. You need a lot. Not as much as the fitness industry is telling you necesairly though. And fats and carbs are important too. Too answer your question straight: Yes you can get lean and strong without eating extra amounts of protein or creatine. Also realize that a lot of the great body's you see on TV and in magazines involve steroids. I don't judge. But you have to realize that so you don't go off on a wild goose chase.

Overpopulation Throw too many of any sort of animal together in too small of an area and they all start acting dysfunctional.

8/7/17 No diet 9.10 AM Workout 2 hours 5 sets of dumbbell chest press 5 sets of chest press machine 10 sets of triceps push down cable 5 sets of mts linear leg press machine 2 sets of shoulder press machine 3 sets of row/deltoid machine 10 minutes of running in the treadmill Stretching 5 sets of pulldown machine 5 sets of vertical barbell row Stretching Total 40 sets, 10 minutes of cardio, 2 hours workout

Creatine, cafeine, and protein. All the other stuff you should be getting from food. Preferably protein as well. Al lot of supplements are driven by the sports nutrition industry. They want to sell, it's a big money industry. Not everything they tell you is true. Testosterone boosters work as well, not for making muscle gains really, but they can increase your sexual performance.

8/6/17 No diet 8.45 AM Workout 1 hour 12 sets of standing military press free weights Total: 12 sets, 1 hour

8/5/17 No diet 6.30 AM Workout 1 hour 10 sets of dumbbell bench press Total 10 sets, 1 hour

I usually listen to them when I have to drive for a few hours.

@Lynnel yeah we all have these once in a while. I am in a hotel now and they didn't make the coffee strong enough. Criminal.

What's the context here? Were you wearing pink leggings with purple polka dots?

@Lynnel maybe you stay in bed for too long after you woke up already. That can really mess up the rest of your day. Like you go back in some half sleep mode and just stay there. Also exercise in the morning can kickstart your day. And hey, it's not illegal to drink coffee either. Also eat in the morning, something with sugar like a banana or tea with honey. And don't forget to put your contacts in, or your glasses on.

8/4/17 9.30 AM: 4 slices of multi grain bread, 6 tablespoons of natural peanut butter, 1 glass of skim milk, 1 cup black coffee, 1 package white sugar. 1150 calories, 50 grams of protein, 131 carbs, 18 grams of fiber, 56 grams of fat. 3.45 PM: 3 slices of multi grain bread, 6 tablespoons of natural peanut butter, 2 glasses of skim milk. 750 calories, 54 grams of protein, 119 grams of carbs, 15 grams of fiber, 54 grams of fat. 4.50 PM: 1/2 pound of chicken breast, baked in PAM. 248 calories, 52 grams of protein, 0 grams of carbs, 0 grams of fiber, 3 grams of fat. 6.15 PM: Small black coffee, 3 packages of raw sugar. 60 calories, 15 grams of carbs. 9.20 PM: 1/2 of chicken breast, 1 small avocado, 3 glasses of skim milk. 752 calories, 82 grams of protein, 51 grams of carbs, 10 grams of fiber, 24 grams of fat. Total: 2960 calories, 238 grams of protein, 316 grams of carbs, 137 grams of fat. 12.40 PM Workout #1: 1 hour 10 sets of bench press 5 sets of mts bench press machine 5 sets of mts linear leg extensions machine 7.40 PM Workout #2: 1 hour 5 sets of mts linear leg extensions machine 5 sets of lats pull down close grip 5 sets of military press 5 sets mts incline press machine 5 sets of shoulder press machine 5 sets of abdominal machine Total for the day: 50 sets, 2 hours fitness

8/3/17 5.00 AM: Medium black coffee, 3 packages of raw sugar, sausage egg and cheese Starbucks breakfast sandwich. 680 calories, 19 grams of protein, 56 grams of carbs, 1 gram of fiber, 28 grams of fat. 9.00 AM: Cracker Barrel 2 eggs, grits, hash brown casserole, hickory-smoked country ham, small orange juice, two cups of coffee, 1 half and half milk, 2 packages of white sugar. 5.00 PM: 1 slice of Whole Foods supreme pizza, 1 small avocado, 1 glass of skim milk, 1.5 oz of Gouda cheese. 834 calories, 37 grams of protein, 59 grams of carbs, 12 grams of fiber, 48 grams of fat. 10.00 PM: 2 glasses of skim milk. 180 calories, 18 grams of protein, 26 grams of carbs, 0 grams of fat. 11.00 PM: 1 glass of skim milk, whole package of dark chocolate almonds, 1 serving of salted almonds. 1100 calories, 31 grams of protein, 94 grams of carbs, 15 grams of fiber, 76 grams of fat. Workout: No workout

Motivation

So far keeping track of my diet has been interesting. First of all I think I am doing ok on my fiber. I am hitting around 30 grams of fiber a day. 30 grams a day being the recommended value. I am going to see if I can phase out the multi grain bread since I don't think it works well for my digestion. And replace it with some other foods like Avocado. Which is high in both fiber and fat.

8/2/17 8.15 AM: 1 banana 121 calories, 1 gram of protein, 31 grams of carbs, 4 grams of fiber, 0 grams of fat. 9.00 AM: Black coffee no sugar 12.00 AM: 4 slices of multi grain bread, 3 hard boiled eggs, 3 buttermilk biscuits. 1254 calories, 56 grams of protein, 172 grams of carbs, 12 grams of fiber, 44 grams of fat. 4.30 PM: Black coffee, 3 packages of raw sugar. 60 calories, 15 grams of carbs 7.50 PM: 1 banana, 5 buttermilk biscuits. 1021 calories, 21 grams of protein, 141 grams of carbs, 4 grams of fiber, 45 grams of fat. 10.00 PM: hard boiled eggs 486 calories, 36 grams of protein, 4 grams of carbs, 0 grams of fiber, 30 grams of fat. 2924 calories, 114 grams of protein, 363 grams of carbs, 20 grams of fiber, 119 grams of fat. Workout: 4 sets of upright barbell row 4 sets of lats pull down behind the head 4 sets of lats pull down close grip to the chest 4 sets of abdominal machine 4 sets of lats pull down medium grip to the chest 4 sets abdominal machine 4 sets lats pull down to the chest wide grip 4 sets of pecs fly machine 4 sets of bicep curls standing dual dumbbells 4 sets of bicep curls machine 20 minutes running on the treadmill 20 minutes on the stationary bicycle Total 40 sets, 40 minutes of cardio. Two hour workout.

Motivation

They hit the topic of talent in this video. Hard work fueled by passion will always beat talent. Talent + Hard Work is unstoppable. To find your passion consider the path your mind tends to take when you are daydreaming. There is a good chance that that's where you find your passion.

It's supposed to be gross

8/1/2017 Weight: 233 lbs in gym clothes Diet: 7.30 AM: 4 slices of multi grain bread, 3 slices of cheese, 3 hard boiled eggs, 1 banana. 1045 calories, 60 grams of protein, 125 grams of carbs, 16 grams of fiber, 38 grams of fat 10.15 AM: Small black coffee from Starbucks, 3 puches of raw sugar. 60 calories, 15 grams of carbs 1.15 PM: 2 slices of multi grain bread, 3 slices of cheese, 4 hard boiled eggs. 762 calories, 49 grams of protein, 48 grams of carbs, 6 grams of fiber, 39 grams of fat. 4.15 PM: 1 Granny Smith apple 72 calories, 12 grams of carbs 3 grams of fiber. 6.15 PM: 3 piece fried chicken, dirty rice, green beans, butter milk biscuit, black coffee with 3 pouches of raw sugar. 1515 calories, 71 grams of protein, 112 grams of carbs, 3 grams of fiber, 87 grams of fat. 10.15 PM: 1 Granny Smith apple, 2 hard boiled eggs. 228 calories, 12 grams of protein, 13 grams of carbs, 3 grams of fiber, 10 grams of fat. Total: 3682 calories, 192 grams of protein, 325 grams of carbs, 31 grams of fiber, 147 grams of fat. 10.50 AM Workout 1: 2 hours fitness 50 sets 4 sets of linear leg press machine 4 sets of regular leg press machine 8 sets of bench press 4 sets of abdominal machine 4 sets of free weights military press 4 sets of pecs fly machine 2 sets of bicep curl machine 4 sets of abdominal machine 6 sets of adjustable pulleys bicep curls 10 sets of adjustable pulleys triceps pull down. Stretching 8.20 PM Workout 2: 1/2 hour of fitness 20 sets 4 sets triceps push down 4 sets abdominal machine 4 sets triceps extension machine 4 sets biceps curls machine 4 sets biceps barbell curls

7/30/2017 Weight: 234 lbs in gym clothes 10.45 AM: 1 hour workout 4 sets of dumbbell rows (1 set = reps on both left and right side) 8 sets of dumbbell bench press Total: 12 sets, 1 hour Didn't keep track of my diet, ate 3 meals.

7/29/17 Weight: 232 lbs in gym clothes 2.15 PM: 1 1/2 hour workout 4 sets of dumbbell bench press 2 sets of dumbbell pec fly 8 sets of dumbbell bench press 1/2 hour of running on the treadmill 4 sets of leg raises Stretching Didn't keep track of my diet. Ate at 3.30 AM. Then around 8.00 AM. Skipped lunch. Didn't eat trough the day. Ate dinner around 7.30 AM. Also had a beer. Usually I don't drink.

7/28/17 Last evening I have started with intermittent fasting. The expected results from intermittent fasten are: Weight loss Reduction of insulin resistance Increase of testosterone I had not eaten between 6.00PM last night and 11.00 AM this morning. That made for 17 hours of intermittent fasting. During that time I did drink some bottled water and unfiltered tap water. When I got up I walked outside for 2 hours around the park. Taking brakes here there. More to relax then to workout. It was quite easy. I didn't feel particular hungry. Around 10.00 AM I got a light 'hunger feeling' due to the insulin spike telling me it was it's usual time to eat. At 11.00AM I ate 3 hard-boiled eggs. And the pouches of Quaker Original instant grits, which is a corn product. Making for a total of 434 calories. 22 grams of protein. 46 grams of carbs. 2 grams of fiber. 15 grams of fat. The main nutritional value was iron and Vitamin B and Vitamin D. 1.00 PM: Two hard boiled eggs. 156 calories. 12 grams of protein. 2 grams of carbs. 10 grams of fat. 2.15 PM: 3 slices of multi-grain bread, 3 slices of cheese, 1 orange. 615 calories, 30 grams of protein, 80 grams of carbs, 11 grams of fiber, 21 grams fat. Drinking bottled water from 2.15 PM. Started to feel weak and agitated. Low concentration. Feeling better since the 2.15 PM meal. Got a slightly headache which is unusual for me. Probably because I usually drink coffee in the morning. Also I really needed the vitamin C from the orange. 4.15 PM: 2 slices of multi grain bread, 3 slices of cheese, 1 banana. 555 calories, 25 protein, 73 grams carbs, 9 grams of fiber, 19 grams fat. 5.30 PM: Small black coffee from Starbucks with 3 pouches of raw sugar. 60 calories, 15 grams of carbs. 6.00 PM: 2 hours fitness workout 10 sets of bench press 4 sets of abdominal machine 4 sets of chest press machine 4 sets of pectoral fly machine 8 sets of bench press 10 sets of triceps pull down 2 sets of abdominal machine Total: 42 sets, two hours. 8.30 PM: 2 slices of multi grain bread, 3 slices of cheese, 1 Granny Smith apple. 508 calories, 25 protein, 49 carbs, 9 grams fiber, 14 grams fat. Total: 2328 calories, 114 grams protein, 265 grams carbs, 31 grams of fiber, 79 grams of fat.

So this night/morning I was meditating. I do that when I can't get back to sleep. Most times I will wake up around 4.30AM and my Monkey Mind is going ape-shit!! So I quite down my restless mind by treating it like an actual monkey. It really works best when I treat that imaginary monkey the way I think one would deal with a monkey. So I imagine putting it in a cage on the side of a room in my imaginary house, and then checking on it now and then. Giving it some peanuts and some water and pet it a little bit. Then the monkey(mind) will act up a little bit but it is overall behaving and then it gets ignored for a little bit again, and then I will nurture it a little bit again. Now if I just put the monkey in that cage and completely ignore it, it goes on a rampage after a while. It gets left alone for to long with no attention what so ever it gets hungry or something and the monkey(mind) goes wild!! All in all I know how to handle my monkey. But then when there is little to no noise the elephant walks in. He seems to like it better when there is no noise around. But the elephant is fucking heavy when he sits on me. My mind and heart get all heavy and it's not a good feeling. The elephant he has a talent for knocking over and crushing the monkey cage and then the monkey gets all scared and starts making a lot of noise. Which in turn makes the elephant panic and he gets more angry and loud as well. And that gets the monkey screaming even louder. So now I have a monkey and a elepant tearing up the whole room together. I know how to handle my monkey. My question is how do you handle an elephant?