Surgery 6-24-13

An ORIF (open reduction internal fixation) procedure on an ankle… my first time observing the process of plating a broken bone with screws. Very fascinating.


Surgery 6-10-13

Sever arthritis is clearly noticable in the knee joint when you can go in there arthroscopically and see the joint. The cartilage is very fuzzy instead of waxy looking

Tuesday 6/11/13 Meeting an IFBB Pro

Fantastic day with nutrition… for the most part. I knew, or thought, I was in for a hardcore training session tonight so I stocked up on 40g of carbs during breakfast at 7:00.

I did not feel sharp after eating this. I hate feeling “full” in the morning. This loaded me down and I felt somewhat lethargic until I took an espresso 2 hours later. I had salmon and vegetables when I got hungry for lunch around 2:00. I went and looked at some apartments in ATL and just passed out on the way home at 5:00. I was planning on getting home earlier and making a solid preworkout meal with moderate carbs… but I didn’t get home until 5:30. Being very frustrated with no healthy meals prepared, I slammed down some oats and protein powder.


Marc is an IFBB Pro bodybuilder and runs the TigerFitness YouTube channel. Previously his videos have been all about training, supplements, and diet for bodybuilding. Recently, however, he has incorporated his personal philosophical view on life, which I find very inspiring. Marc exemplifies BALANCE with everything in life: family, bodybuilding, and diet. Marc continues to post some of the best fitness videos on YouTube in my opinion and I wish him the best with his family.

Well, the session turned out to be more of a Q&A than a hardcore workout. I went with my buddy Truman and we both felt like we could still handle another workout. We came home and smashed:

Giant Set:

Kettlebell Swings: ~40lb x 25 reps

Powercleans: 105lb x 5 reps

Barbell Rows: 105lb x 5 reps

We completed 3 total sets with 1:30 rest in between sets. I felt great afterwards. So great, that I had another meal to supplement my gains. –  Just cottage and whey and cocoa for a good night’s sleep.

New Lifting Routine per 4-Hour Body

So this week I have been going through the motions for the most part. Looking back on most meals this week, I increasingly find myself stuffing my face with huge veggie meals…. just like I did during the school year. I think this is beneficial for my work schedule… I really do. I am doing a 17/7 intermittent fasting diet on some days… where I eat only from 1:00-7:00 each day. I only do this when it is convenient of course. I like the challenge. But if I am not scheduled to work and am at home trying to work in the morning THIS DOES NOT WORK. I am not self-disciplined enough to ignore my hunger when I know healthy foods are awaiting just downstairs. That is why IF works best when I have busy mornings. I do believe fasting has tremendous benefits.

I went to the gym Wednesday (6/5/13) after work and completed my first workout via Ocamms Protocal. I am starting to treat the gym as my laboratory, strictly controlling variables. I have never been precise in logging my workouts over the past couple of years but I wanted to start so I can analyze quantitative data.

120×5.8 reps 1:23
60×7.5 reps… 1:42

Warmed up with some functional movements… Typically I will only do one set to failure but since I am just beginning this protocol I needed to calibrate my standards. I am EXCITED TO FINALLY start analyzing my workouts like I do my research!


When only scheduled to work a half day at work I need to make a precise agenda of what I want to accomplish before going in. I had plans to get up around 8:00, make sure breakfast was ate by 9:00, and be at the gym by 11:00 to start swinging kettlebells. This did not happen.

I woke up around 7:00 and had this:


I felt on point with this cinnamon coffee. This was an ideal breakfast. However, I believe I was in the kitchen for at least 25 minutes, which is not ideal.I REALLY want to cut that down to about 10-15 minutes if possible. Will work on that…

So this is where the day went wrong, I was still planning on going to the gym at 11:00 (maybe catching a small p shake bc I woke early) but FORGOT I had to deal with financial aid at school… took about an hour.

Skipped the workout and had this for lunch around noon:


A little too much food at this meal…. actually not really.. I remember looking for something else to eat after this but didn’t end up getting anything…

Work was fantastic as always. Check out my other blog “A Premed’s Journey” for that info.

I got home at 6:00…. read for about an hour out of my prized Harvey Cushing biography and then made dinner (AKA Meal #3):


Fascinating, I know. Follow me on dosIQ for daily pictures of meals… I can not always write a food journal every day but I can take a quick pic. DosIQ is really simple… The app on iPhone is a little sketchy but I probably use it more than Instagram. There website is flawless for a food journal though. My Page: