16 Aug Tucker: If the vase is broken, you might as well smash it

“Po guan, po shuai” is one of my favorite idioms, and it translates to “If the vase is broken, you might as well smash it”

I’m not sure why, but this week my appetite went into overdrive. I would eat and then an hour later I’d be ready for food again. I had a cheat meal over the weekend like normal… We went to a really authentic Chinese restaurant that specializes in BBQ kabobs you cook yourself…. Dang that was good. But then the next day I was starving by the evening. Someone (Julie) decided she wanted to cheat as well and had gotten some cookies from the store. I got home after a workout and ate almost the whole box. I didn’t really feel that guilty though since I just had a killer workout and I thought that if I could keep a lid on it for the rest of the week I’d be okay.

I talked to Noel and he wanted me to bump my fats up. I haven’t been changing my food at all since I started lifting seriously again in July, and there have been lots of changes physique wise since then so it was time to adjust the diet sooner or later. I was surprised Noel wanted me to up my fats since he’s normally a carb guy, but I guess he thought it would help in this situation.

I had been at 250-300 protein per day, 250 carb and 40 fats, now he wants me to increase it to 100 fats over the next few days…. I’m interested to see how this will work since that’s basically 1000 calories from each macronutrient.

As the week has gone on I found myself giving into cravings a little too much. No crazy binges, but just little things…. I can hear my own thought processes sometimes – “Wellll…. Since I already had a couple imperfect days, and my metabolism is still raging, and I’m increasing food anyways…. Po guan po shuai!”

As of today I’m good to go and back at it, I guess I needed that little mental break to give into some cravings. Luckily it didn’t affect anything progress wise, I’ve stayed around the same weight but I’m just a little leaner, so alls well that ends well.

Sample meals –
Breakfast
2 whole eggs
1 cup egg whites
1 cup oatmeal
1 tablespoon almond butter
1 handful berries (mix the almond butter and berries into the oatmeal… yum!!)
Add extra veggies on the side
Protein 40 carb 50 fat 20

Meal 2
7 oz tilapia
1 cup rice
1 tablespoon coconut oil
1 cup veggies
Protein 40 carb 50 fat 20

Meal 3
7 oz beef
8 oz potatoes
1 cup veggies
Protein 40 carb 50 fat 15

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Tucker Loken

Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

Latest posts by Tucker Loken (see all)

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