Today I woke up feeling pretty well and ready for some awesome workouts. This ended up not being the case It was one of those days that everyone dreads having. It started with 30 minutes of cardio on the elliptical around 10am this morning and that went pretty well. As the day went along I just kept getting more and more tired. I figured 200 mg of caffeine would help but today it didn't. My Chest workout this afternoon was not good at all. I couldn't get a pump and I felt weak and tired. I know I'm not feeling this way because of a lack of carbs because I'm taking in more than I ever have when preparing for a shoot. I believe I'm feeling depleted from my INTENSE back workout yesterday and picking up 405lb for 2 sets of 8 on deadlifts got me drained.
- Incline Barbell press - 4x8-12 one dropset on last set
- Incline DB Press - 4x10-12
- Pec Dec - 3x10
- Flat DB Fly - 3x12
- Flat Barbell Press - 3x12 only used 135 and really focused on the contractions
- Cable flys - 3x12
- Standing Barbell curls - 4x6-12
- One arm standing preacher db curls - 3x12 superset reverse standing barbel curls 3x12
- rope crunches 3x12
- sit up bench weighted crunches - 3x12
Depending on how I'm feeling tomorrow it might end up being a rest day.
Health Benefits of Natural Peanut Butter
Peanut Butter! An all time favorite food enjoyed by many and most likely never thought of as a health food. One of the biggest misconceptions to a healthy balanced diet is eating fat will make you fat. This is not the case if your taking in the correct fats. Natural Peanut butter being one of these correct fats has many health benefits that your body can benefit from as well as benefiting your taste buds.
The calorie breakdown for peanut butter is:
- 71% calories from fats
- 14% calories from carbohydrates
- 15% calories from protein
This means that the vast majority of calories come from fats, which is why it is generally advised that obese people avoid eating too large an amount of peanut butter.
The total calorie content in 100 grams of peanut butter is 589Cal, placing it among the most caloric foods in the typical U.S kitchen. Most of the fats contained are however monounsaturated, and have been shown to improve the cholesterol profile by lowering "bad" LDL cholesterol. This effect is compounded by peanut butter containing polyunsaturated fats, which in turn help raising the "good" HDL cholesterol; the synergistic effect makes this spread a very good cholesterol regulator.
Peanut butter contains fairly high quantities of dietary fiber, amounting to about 8%, which again helps in regulating both blood cholesterol and blood sugar levels.
Dietary fiber has also been shown to significantly reduce the risk of colo-rectal cancer and atherosclerosis.
Proteins are present in high amounts (about 24% in weight), together with very important micro-nutrients such as Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium.
Vitamin E is one of the most powerful liposoluble antioxidants, shown to significantly reduce the risk of cancer and cardiovascular diseases; Vitamin B3 (also known as Niacin) is a water-soluble vitamin that aids in the recovery of cell DNA damage (thus protecting from cancer) and in improving sexual bodily functions by assuring the proper secretion of sexual hormones.
One of the most interesting and peculiar nutrients found in peanuts is Resveratrol: this is a natural antimicrobial agent, produced by the peanut plant to ward off potential pathogens. Resveratrol is also found in red wine. click here for the health benefits of red wine.
Another peculiar substance contained in peanut butter is p-coumaric acid, a polyphenol that helps combat oxidative stress.
Moderation is KEY when it comes to natural peanut butter consumption. Just like with anything too much will slow your progress. I suggest having 1 to 2 tbsp a day to reap the benefits of this delicious health food and make sure that your purchasing Natural Peanut Butter
- 9am - 1 cup oats, 54g whey shake
- 11:15am - 8oz chicken, 1tbsp natural peanut butter
- 1:15pm - 8oz chicken, 1/2 avocado, 1tbsp ketchup
- 3:30pm - 12 egg whites, 5oz white potato
- 4pm workout
- 5:30pm - 54g whey, 1/2 cup oats
- 8:40pm 8oz chicken, 1tbsp ketchup, 1tbsp natural peanut butter
These are the correct number I've been trying to get to the past couple of days. This will be pretty much my daily log up until my shoots. My carb meals will always depend on when I train. The only other food that you will see that might change will be a red meat meal here and there which I plan on having one this weekend.