SHANE'S (NOT) TRAINING - Week of Nov 6, 2023

November 13, 2023 2 min read

SHANE'S (NOT) TRAINING - Week of Nov 6, 2023

Due to life circumstances, training this week is going to be a big unknown. I can’t say what my schedule will be, or even what kind of access to gyms/equipment/space I will have. I’ve been in these situations before and always find a way to do something, even if it means using bands or bodyweight. I know I wouldn’t lose a ton if I had to take a week off, but my mental health and stress is much better when I do some kind of training versus none.

Since I won’t have any training outline to share this week, I thought I would use this space to share how my nutrition is set up these days.

I turned 37 at the end of July, which means that I have 3 years before I turn 40. For whatever reason, I had a feeling that once I’m 40, I should focus on staying as lean as possible. I will still pursue getting stronger and (slowly) building more muscle, but the intentional goal of trying to gain weight, which I have had, in various long-bulk + short-cut phases, for close to 20 years, is probably not the smartest thing to do for health and longevity. Which means I need to take the next 3 years to gain as much muscle as I can until then. With that in mind, here is how my eating looks most days of the week:

Calories - 4723
Protein - 220
Carbs - 775
Fat - 110

MEAL 1 (post workout)
1 cup 2% Greek Yogurt
¾ cup Frozen Raspberries and ¾ cup Frozen Blueberries
Banana (usually around 150 grams)
25 grams Whey Protein 
30 Almonds 
2 slices Ezekiel Bread
1 Apple (usually around 100 grams)
225 grams (dry) Rice

Rice 225 Grams
150 grams 93/7 Grassfed Ground Beef 
50 grams frozen spinach
50 grams mixed bell peppers
10 grams extra virgin olive oil
1 tsp Cod Liver Oil

Rice 225 Grams
150 grams Chicken Breast 
50 grams frozen spinach
50 grams mixed bell peppers
20 grams extra virgin olive oil
1 tsp Cod Liver Oil

2 slices Ezekiel Bread
6 Eggs
1 cup Milk
½ cup Kefir
1 Banana (around 150 grams)
1 Orange (usually 250-300 grams)
1 tsp Cod Liver Oil
1 square 85% dark chocolate 

I eat this basically 6 days per week. On Fridays I eat a 16 inch pizza, which I make myself, and generally just end up eating less rice to make up for those calories. The rest of the weekend days might see something slightly different, like a burrito or sushi, but generally it sticks pretty close to this. When I’m in a situation where the macros/calories are uncertain, I just eat a lot, erring on the side of too many calories than not enough. 

I’ve set a goal to try and gain 0.5 pounds per week. So far this hasn’t been too bad, I can manage this amount of food. I do know, however, that as my weight gain slows and I have to increase the amount of food I eat it will become more of a chore. In the past, I have had a very adaptive metabolism and need to increase calories, fairly often, to eventually reach absurd levels where I hate food.  

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