Progress Report. Q: Are all proteins created equal? A: Garbage in. Garbage out

Here's a breakdown of my workouts and my nutrition.  


What the workout numbers mean:

First off I only record my 1 rep max out set, so I list the weight I attempted in lbs. and then I list the rating I gave to the lift. On a scale of 1 to 5, 1 is barely lifting the weight off the ground or barely getting the bar away from my chest.  5 means I completed the lift with perfect form.  4 means I completed the lift but with terrible form and a lot of shakiness.  3 means I finished the lift about 3/4 of the way.  2 means I completed the lift about half way up.

Your Food Diary For:

Sunday, March 23, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Taco Bell - Xxl Shredded Chicken Cruncy Taco, 193 g	430	26	25	24	680	3
Taco Bell - Chicken (Side or Extra Portion), 1.5 ounce	40	0	2	8	200	0
Taco Bell - Beef Crunchy Tacos, 3 taco	510	36	30	24	930	3
Taco Bell - Extra Beef, 3 scoop	330	15	21	21	0	0
	1,310	77	78	77	1,810	6
Lunch
Rawhide Steakhouse - 10 oz. Top Sirloin Steak, 10 oz.	570	0	36	58	147	0
Ihop (Crg) - Hash Browns, 1 Portion	320	31	20	3	590	1
Cytosport Monster Milk - Cookies 'n Creme, 20 fl. oz.	310	11	9	45	610	0
Cytosport - Monster Milk Chocolate 20oz , 20 oz	310	13	9	45	600	0
Generic - Sourdough Toast - Medium Size, 2 slice	880	264	16	44	0	0
Smuckers - Concorde Grape Jelly, 1 Tbsp	50	13	0	0	5	12
Smuckers - Strawberry Jelly, 1 Tbsp	50	13	0	0	0	12
Eggs - Fried (whole egg), 2 large	185	1	14	13	188	1
Costco-uncooked - Flour Tortilla, 1 tortilla	140	23	4	3	210	0
	2,815	369	108	211	2,350	26
Dinner
Generic - Grilled Skirt Steak, 16.5 ounce	957	0	50	127	358	0
Eggs - Fried (whole egg), 2 large	185	1	14	13	188	1
Minute Rice - White (1/2 Cup Cooked), 1 1/2 Cup (Cooked)	300	68	0	8	8	0
	1,442	69	64	148	554	1
Totals	5,567	515	250	436	4,714	33
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Monday, March 24, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Muscle Milk - Cookies 'n Creme 14 Oz., 14 oz.	210	8	9	25	330	3
Dunkin Donuts - Oatmeal Plain, 1 cup	180	32	0	6	0	0
Dunkin Donuts - Ham, Egg (No Cheese) on An English Muffin, 1 sandwich	240	33	6	18	1,000	2
	630	73	15	49	1,330	5
Lunch
Burger King - Double Hamburger, No Bun, 4 patties	460	6	32	36	560	0
Clif Bar - Oatmeal Raisin Walnut, 1 Bar (68 g)	240	43	5	10	150	21
Muscle Milk - Protein Shake Banana Creme, 14 fl. oz.	210	8	9	25	420	3
Baked Chicken Quarter, Leg and Thigh - Leg and Thigh, Skin on Baked, 2 leg with thigh	360	0	32	60	264	0
Generic - Salad - Iceberg Lettuce/cucumber/tomato/red Onion, 3 cups	90	10	1	5	0	0
Homemade - Rice Pilaf, 1/2 C = 70g, 1 1/2 cup	366	45	18	5	0	3
		1,726	112	97	141	1,394	27
Dinner
Mcdonald's - Double Quarter Pounder - No Cheese No Bun, 1 double burger	470	7	32	38	620	4
Mc Donalds - Premium Mcwrap Chicken & Bacon (Crispy), 9.8 oz	620	54	31	32	1,500	7
Mcdonald's - Plain Grilled Chicken Patty, 1 each	90	1	1	24	400	1
Clif Bar - Oatmeal Raisin Walnut, 1 Bar (68 g)	240	43	5	10	150	21
Add Food Quick Tools	1,420	105	69	104	2,670	33
Snacks
Clif - Energy Bar, White Chocolate Macademia Nut, 1 bar	260	41	7	9	240	21
	260	41	7	9	240	21
Totals	4,036	331	188	303	5,634	86
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Tuesday, March 25, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Dunkin Donuts - Bacon and Egg on English Muffin (No Cheese), 2 Sandwich	600	64	26	28	1,600	4
Genuine Muscle Milk (Corrected 1/29/14) - Chocolate Regular 414ml (14 Oz), 14 oz	230	11	9	25	380	3
Clif - Energy Bar, White Chocolate Macademia Nut, 1 bar	260	41	7	9	240	21
	1,090	116	42	62	2,220	28
Lunch
Guckenheimer Studio Plaza - Tuna Salad (3oz), 1 cup	332	2	24	28	914	0
Golden Corral - Chicken Breast Strips From Salad Bar, 6 oz	160	4	4	30	700	0
Salad Bar - Eggs, Diced , 1 cup	200	0	14	16	160	0
Lettuce - Cos or romaine, raw, 2 cup shredded	16	3	0	1	8	1
Nature Sweet - Grape Tomatoes, 9 tomatoes	20	3	0	1	0	2
Muscle Milk - Protein Shake Banana Creme, 14 fl. oz.	210	8	9	25	420	3
Clif Bar - Chocolate Chip, 2 bar (68g)	480	88	10	20	300	46
	1,418	108	61	121	2,502	52
Dinner
Boston Market - Half Roast Chicken, 1 half chicken cooked	640	2	33	84	1,380	1
Boston Market - Cream Spinach, 1 side order	260	11	21	9	530	2
Boston Market - Corn Bread, 1 order	160	30	3	2	330	12
Boston Market - Fresh Steamed Vegetables, 40.8 g	24	2	2	1	48	1
Mcdonald's - Double Quarter Pounder - No Cheese No Bun, 1 double burger	470	7	32	38	620	4
Mcdonald's - Fruit 'n Maple Oatmeal, No Cream, 9.2 oz	270	57	3	5	150	31
Add Food Quick Tools	1,824	109	94	139	3,058	51
Snacks
Totals	4,332	333	197	322	7,780	131
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Wednesday, March 26, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Steak - Tbone , 6.6 oz	518	0	31	123	11	0
Ihop - Scrambled Eggs, 3 eggs	390	3	30	27	480	0
Ihop - Oatmeal, 1 bowl	160	29	3	6	250	1
	1,068	32	64	156	741	1
Lunch
Dinner
Snacks
Totals	1,068	32	64	156	741	1
Your Daily Goal	2,280	285	76	114	2,300	86
Remaining	1,212	253	12	-42	1,559	85
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Home 3/26/14 Wednesday 12:15 pm
Cambered bar pause bench press with legs raised off the floor 195-1
Cambered bar pause bench press 185-4
Stiff legged deadlift 415-1
Rack pull 485-1
Tricep extension laying flat on floor 65-4, 75-1
High bar back squat with pause at the bottom 280-4, 290-4
Bicep curl standing 115-1

Your Food Diary For:

Thursday, March 27, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Clif Bar - Oatmeal Raisin Walnut, 1 Bar (68 g)	240	43	5	10	150	21
Clif Bar - Chocolate Chip, 2 bar (68g)	480	88	10	20	300	46
Body Fortress Super Advanced Whey Protein - Vanilla - Whey Protein - Vanilla, 3.3 scoop (41g)	561	23	8	99	231	7
	1,281	154	23	129	681	74
Lunch
Clif Bar - Oatmeal Raisin Walnut, 2 Bar (68 g)	480	86	10	20	300	42
Panda Express - Grilled Teriyaki Chicken, 6 oz	300	8	13	36	530	8
Panda Express - Shanghai Angus Steak (From Website), 1 side	220	16	19	22	830	11
Panda Express - Steamed Vegetables (Side), 8.6 oz.	70	13	1	4	530	4
Clif Bar - Chocolate Chip, 1 bar (68g)	240	44	5	10	150	23
Mcdonald's - Quarter Pounder-Patty Only, 1 pound	880	4	64	76	720	0
	2,190	171	112	168	3,060	88
Dinner
Snacks
Totals	3,471	325	135	297	3,741	162
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Friday, March 28, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Mcdonald's - Quarter Pounder-Patty Only, 1 pound	880	4	64	76	720	0
Cliff Bar (Energy Bar) - White Chocolate Macadamia Nut*, 2 bar (68 g)	520	82	14	18	480	42
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 3 rounded scoop (30.4g)	360	9	3	72	390	3
	1,760	95	81	166	1,590	45
Lunch
Generic - Grilled Skirt Steak, 15 ounce	870	0	45	115	325	0
Costco-uncooked - Flour Tortilla, 2 tortilla	280	46	8	6	420	0
Avocado - Haas, 0.5 fruit	114	6	11	2	6	0
Red Gold - Tomato, Diced, 0.35 cup	18	4	0	1	126	2
Clif - Energy Bar, White Chocolate Macademia Nut, 1 bar	260	41	7	9	240	21
	1,542	97	71	133	1,117	23
Dinner
87% Lean - Ground Beef, 8 oz	480	0	34	42	150	0
Costco-uncooked - Flour Tortilla, 1 tortilla	140	23	4	3	210	0
Avocado - Haas, 0.5 fruit	114	6	11	2	6	0
Sour cream, 0.5 cup	246	5	24	4	61	0
Lucerne - Shredded Sharp Cheddar Cheese, 1/4 cup	90	1	10	7	190	0
	1,070	35	83	58	617	0
Snacks
Clif Bar - Oatmeal Raisin Walnut, 2 Bar (68 g)	480	86	10	20	300	42
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 4 rounded scoop (30.4g)	480	12	4	96	520	4
Clif Bar - Oatmeal Raisin Walnut, 1 Bar (68 g)	240	43	5	10	150	21
	1,200	141	19	126	970	67
Totals	5,572	368	254	483	4,294	135
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Saturday, March 29, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Mcdonald's - Egg Mcmuffin (No Cheese), 4.4 oz	250	29	8	15	580	2
Mcdonalds - Mcdonalds Steak Egg Mcmuffin W/O Cheese, 1 sandwich	370	29	17	26	0	0
Clif - Energy Bar, White Chocolate Macademia Nut, 1 bar	260	41	7	9	240	21
	880	99	32	50	820	23
Lunch
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 9 rounded scoop (30.4g) consumed while working out	1,080	27	9	216	1,170	9
Rawhide Steakhouse - 10 oz. Top Sirloin Steak, 10 oz.	570	0	36	58	147	0
Eggs - Fried (whole egg), 3 large	277	1	21	19	282	1
Generic - Sourdough Toast - Medium Size, 2 slice	880	264	16	44	0	0
Smuckers - Concorde Grape Jelly, 1 Tbsp	50	13	0	0	5	12
Smuckers - Strawberry Jelly, 1 Tbsp	50	13	0	0	0	12
Ihop (Crg) - Hash Browns, 1 Portion	320	31	20	3	590	1
	3,227	349	102	340	2,194	35
Dinner
Clif Bar - Oatmeal Raisin Walnut, 2 Bar (68 g)	480	86	10	20	300	42
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 3 rounded scoop (30.4g)	360	9	3	72	390	3
	840	95	13	92	690	45
Snacks
Totals	4,947	543	147	482	3,704	103
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Gym Saturday 12:45 pm 3/29/14
Shoulder press life fitness machine 160-2
Stiff legged deadlift 415-4
Leg press life fitness  350-1
Seated row life fitness machine 240-3
Pec fly free motion machine 200-2
Tricep extension standing straight bar life fitness machine 130-1

Your Food Diary For:

Sunday, March 30, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Dunkin Donuts - Ham, Egg (No Cheese) on An English Muffin, 1 sandwich	240	33	6	18	1,000	2
Boston Market - Fresh Steamed Vegetables, 136 g	80	8	5	2	160	3
Boston Market - Half Roast Chicken, 1 half chicken cooked	640	2	33	84	1,380	1
Boston Market - Fresh Vegetable Stuffing, 0.3 side	66	8	3	1	192	1
Cliff Bar (Energy Bar) - White Chocolate Macadamia Nut*, 1 bar (68 g)	260	41	7	9	240	21
Clif Bar - Oatmeal Raisin Walnut, 1 Bar (68 g)	240	43	5	10	150	21
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 3 rounded scoop (30.4g)	360	9	3	72	390	3
	1,886	144	62	196	3,512	52
Lunch
Dinner
Generic - Grilled Skirt Steak, 6 ounce	348	0	18	46	130	0
Clif - Energy Bar, White Chocolate Macademia Nut, 1 bar	260	41	7	9	240	21
Tomato - Tomato, 0.3 cup	10	2	0	0	3	1
Sour cream, 0.5 cup	246	5	24	4	61	0
Lucerne - Shredded Sharp Cheddar Cheese, 1/2 cup	180	2	20	14	380	0
	1,044	50	69	73	814	22
Snacks
Clif - Energy Bar, White Chocolate Macademia Nut, 2 bar	520	82	14	18	480	42
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 3 rounded scoop (30.4g)	360	9	3	72	390	3
Cliff Bar - Blueberry Crisp, 1 Bars (68g)	250	43	5	10	180	21
	1,130	134	22	100	1,050	66
Totals	4,060	328	153	369	5,376	140
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Monday, March 31, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Cliff Bar - Blueberry Crisp, 1 Bars (68g)	250	43	5	10	180	21
Steak - Skirt, 10 oz	948	0	69	116	188	0
Tomato - Tomato, 0.3 cup	10	2	0	0	3	1
Sour cream, 0.2 cup	98	2	10	1	24	0
Lucerne - Shredded Sharp Cheddar Cheese, 0.175 cup	63	1	7	5	133	0
Costco-uncooked - Flour Tortilla, 1 tortilla	140	23	4	3	210	0
	1,509	71	95	135	738	22
Lunch
Bonne Chere - Ranch Dressing (Superior Restaurant Quality Products), 2.25 oz (43g)	330	5	35	0	690	3
Chicken Leg Quarter - Chicken Leg Quarters, 2 leg quarter (yield after cooking, bone removed)	662	0	38	74	1,178	0
Homemade - Rice Pilaf, 1/2 C = 70g, 1 cup	244	30	12	3	0	2
Generic - Salad - Iceberg Lettuce/cucumber/tomato/red Onion, 3 cups	90	10	1	5	0	0
	1,326	45	86	82	1,868	5
Dinner
Cliff Bar - Blueberry Crisp, 1 Bars (68g)	250	43	5	10	180	21
Clif - Energy Bar, White Chocolate Macademia Nut, 2 bar	520	82	14	18	480	42
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 4 rounded scoop (30.4g)	480	12	4	96	520	4
	1,250	137	23	124	1,180	67
Snacks
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 2 rounded scoop (30.4g)	240	6	2	48	260	2
	240	6	2	48	260	2
Totals	4,325	259	206	389	4,046	96
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Your Food Diary For:

Tuesday, April 1, 2014

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Mcdonald's - Egg Mcmuffin (No Cheese), 4.4 oz	250	29	8	15	580	2
Clif - Energy Bar, White Chocolate Macademia Nut, 3 bar	780	123	21	27	720	63
Mcdonald's - Fruit & Maple Oatmeal, 1 Container	290	58	4	5	160	32
Add Food Quick Tools	1,320	210	33	47	1,460	97
Lunch (nutrients consumed while working out)
Optimal Nutrition, Gold Standard - 100% Whey - Double Rich Chocolate, 6 rounded scoop (30.4g)	720	18	6	144	780	6
Add Food Quick Tools	720	18	6	144	780	6
Dinner
Burger King - Double Whopper (No Cheese and No Mayo), 1 hamburger (353 grams)	770	50	41	35	860	12
Burger King - Double Whopper (Low Cal) No Bun, No Cheese, No Mayo, 1 Sandwich	270	7	19	15	420	0
Burger King - Dutch Apple Pie, 1 Slice	320	46	14	2	300	23
Add Food Quick Tools	1,360	103	74	52	1,580	35
Snacks
Totals	3,400	331	113	243	3,820	138
	Calories	Carbs	Fat	Protein	Sodium	Sugar

Gym  4/1/14 11:20 am
Seated bench press leverage chest press machine handles set back approximately 3" behind plane of chest 250-4, 260-2
Stiff legged deadlift 425-1
Rack pull 485-1
Leg press life fitness machine one leg at a time
Left 50-4, 60-4
Right 50-4, 60-4
Free motion chest press machine seated with hand pulleys 180-0
Free motion Tricep extension machine 180-3
Free motion bicep curl machine seated 180-2


Analysis: 

Garbage in/Garbage out.  On 3/29/14 I cleared a 415 lb. stiff legged deadlift albeit with terrible form and a lot of shakiness and jerking motion as I approached the top of the lift.  On 4/1/14, I was predicting a successful stiff legged deadlift at 425 lbs. But nope.  As you can see from the nutrients I was taking prior to my 4/1/14 workout, I shifted my protein source from beef to be heavily reliant on whey protein shakes on 3/30/14 and 3/31/14.  The result: crap.

I felt weaker during my workout on 4/1/14, and my lifts were definitely suffering.  I was predicting  to clear a 485 lb. rack pull on 4/1/14, but I could barely get the bar an inch off the crossbars of the power rack.  On the tricep machine I was predicting another gain but again I was stuck on 180 and I've been there for a couple workouts.  So I'm pretty sure it was the whey protein shakes that made me weaker.

Of course, I'm not saying abandon all whey protein.  You'll need it while you workout, but don't be like me and start replacing your beef and chicken during your meals with whey protein.  Your strength will definitely suffer.


Side notes:

I stopped drinking Muscle Milk in the ready to drink bottles. They contain toxic levels of heavy metals. You can check that out here. 

Then I switched to Optimal Nutrition whey protein gold standard.  This protein is supposed to be of a higher quality than others because it's 100% pure whey.  That's good but I have been experiencing a high level of flatulence because I'm not use to its purity and I had to level off on consuming so much while I workout. On 3/29/14, I consumed 9 scoops while I worked out. After my workout, I spent a lot of time expelling the excess protein which is just like watching money being flushed down the toilet drain.  On 4/1/14 I consumed about six scoops.  Even with the six scoops I was experiencing stomach discomfort because I was taking in too much at a time in 2 or 3 gulps in between sets.  But I switched to tiny sips later in the workout. 

I also added a second exercise when I'm doing exclusively chest presses.  As you can see on 3/26/14 and on 4/1/14, I incorporated an unsupported chest press movement exercise to work on those stabilizer muscles that don't get hit on the chest press machines.  On 3/26/14 at my home, I bench pressed with a cambered bar with my feet raised in the air.  The bench I workout on has about 3 inches of foam padding on it, so that coupled with my feet in the air provides absolutely no stability when I'm bench pressing and it's forced to work on the stabilizer muscles around the torso that keep you steady while chest pressing that you don't even think about while bench pressing while your feet on the ground providing leg drive and support.

Also my posts are going to become less frequent from now on.  I've posted enough on the strength training theory.  If you don't get it by now, you'll never get it.  Besides without practical application of my theories, they remain just that: unfounded theories with no analytical data to back it up.  So the majority of my posts from now on are going to be just like this one.  I'll list my nutrient intake and my workout numbers and I'll occasionally try to post videos of me lifting weights.  Although I really don't see the point of the videos.  They could be faked for all you know.  How do you know I don't have somebody out of frame on the other end of the bar helping me?  I guess you'll just have to take my word for it when I post a video that it's only me lifting that weight.


I also would like to add my two cents about protein sources.  I eat McDonald's food. I eat Burger King.  I eat at restaurants a lot to get my sirloin steaks.  All those people saying just eat grass fed beef from Whole Foods or just eat tilapia are absolutely full of it.