Archive for the ‘diet’ Category

Well, with my less than encouraging cholesterol numbers I am even more hopeful that this diet will be even haf as good as I’ve heard from others who tried it out.  I’ve been working hard to stick within 400-500 calories on my down days, and thus far I haven’t had any problems with that.  I even joined my family at the local pizzeria on one of my down days, and the temptation was pretty minimal (I did have a delicious, but expensive, One of a Kind bar to eat thought).  The down day is a lot easier to do than I expected, and easier than other diets I’ve tried in the past.  Because the calories I consume are so minimal on a down day I don’t have to worry about packing 5-6 meals/shakes when I am out for the day.  A definite pus!

Although my first week weigh-in won’t be until this Friday, the numbers I saw on the scale the last few days were encouraging.   Of greater importance, I’ve already dropped 1/2 an inch from my waist.

My schedule is pretty straight forward.  I alternate up days and down days.  On down days I either walk or do grip training workouts.   On my up days I eat like a horse (but 90% healthy food) and workout once in the morning and once at night.   Today I completed an outdoor H.I.T. workout:

  • Heavy Bag training (30 seconds action/50 seconds rest) (I knocked these all out in a row since the gloves can be annoying when I am doing other exercises and it is a pain to take them on and off).
  • Then I did the following exercises: Sledgehammer training (right and left side; alternated between two- and one-arm), Roman sit-ups, medicine ball slam, and jump rope.
  • Circuit 1, 2, and 3 I did 30 seconds action @ 70% intensity with 50 seconds rest in between
  • Circuit 4 and 5 I did 15 seconds action at 90-100% intensity with 30 seconds rest
  • The final circuit I did one minute of 50-60% intensity with 1 minute of rest in between.
  • Total Time: 38 minutes
  • Total Exercise Time minus rest: 16 minutes

Over the next few weeks I will be limiting rest time between sets and extending the time during each exercise.  I look forward to seeing what my cholesterol numbers look like in a month or two.

In order to better understand where you are headed it often helps to see where you have been. Throughout this fitness journey I’ve been through a lot.  I went from my highest weight ever of 206lbs to my lowest weight in almost a decade of 166lbs.  I’ve grown stronger, improved my endurance, pushed through obstacles, and made quite a few mistakes.  Looking ahead I benefit from the knowledge that while I’ve grown a lot there is still a tremendous amount of room for improvement.

I have to begin training specifically for Ninja Warrior; I have to eat cleaner (less refined sugars and snacks); and I have to ramp up the intensity of my training sessions 100 percent!

But before we get into all that perhaps it would be helpful to see where I’ve been over the last year and a half.

I started out on February 8th, 2007 @ 206lbs and with a higher body fat percentage than I care to admit.

As disheartening as it was to see how I had let myself go, I was glad to have visual confirmation of my own failings when it came to living a healthy lifestyle.  How did I get there? For me it was two things- too much soda and NO portion control.  I look back and remember some meals where I had thirds on a full size 11 inch plate. (more…)

Why Does my Dog get Better Health Care Than me???

and The Top Ten Exercises You Aren’t Doing…but you should be!

and Funny Acronym Tuesday: Return of the Revenge of Part Deux

and Why Does Screwing Up my Diet Help me Lose Weight?

and So you Still Care about the Scale, Now What?

WashingtonPost.com

“I won’t vote for any beanpole guy[!]” – Anonymous Clinton Supporter, Wall Street Journal

“Let me have men about me that are fat;
Sleek-headed men and such as sleep o’ nights:
Yond Cassius has a lean and hungry look;
He thinks too much: such men are dangerous.” –

Shakespeare’s Julius Caesar, Act I, Scene II

Is Barack Obama too thin to be trusted or related to by ordinary Americans?  Do you choose who you will vote for based on their food and exercise choices?  Would Wm. Howard Taft or Abraham Lincoln have a chance of being elected today in our image conscious world- the former would be too fat and the latter too tall and lanky.  In a rather disappointing and humorous article the Wall Street Journal has fun pointing out the role food choices have played in presidential elections.  One of my favorite stories from the article focuses around John Kerry at the Iowa State Fair. (more…)

I was dumping the compost bin outside the other day when an idea struck me.  Nope, it wasn’t a great opening sentence for my novel.  Nope, it wasn’t a replacement for oil that is both cheap and clean.  Instead, I thought to myself, “wouldn’t it be neat if I could do a split!?”  Of course I am forced to admit that at no point in my life have I ever been able to perform a split of any kind.  So what was I to do? (more…)

It is delicious, thirst quenching, nutrient dense, and now it is also labeled as a natural Viagra.  What is this miraculous food?  Abromosia?  Close, it is watermelon.  The delicious deep red fruit has a whole host of nutritious benefits, tastes 1,000 times better than broccoli, and now, according to Texas A & M’s Fruit and Vegetable Improvement Center some compounds found in watermelons:

“[perform] the same basic effect that Viagra has, to treat erectile dysfunction and maybe even prevent it.”

Moreover, Dr. Bhimu Patil went on to state that, “it’s [watermelon] a great way to relax blood vessels without any drug side-effects”

Sounds like it makes for a great pre-run, pre-workout snack.

Add to these new benefits the long recognized health benefits of watermelons (listed below) and it is probably worth designating the delicious fruit as a totally awesome super food.

Health Benefits of Watermelon; Tips on Knowing a Good Melon when you see it. (more…)

An anatomy chart for bodybuilders.

Well the summer is almost over for me- about seven weeks remain.  Where does the time go?  With so little time left and so much I’ve procrastinated on, it is time to catch up.  And there is nothing I love more than cramming 3 months of work into less than half the time.  From the marriage of my catching up from procrastination AND my love of extremes comes the latest challenge- “Ten Weeks to a Ripped Body…”

The Goals:

1. Drop 20 lbs in ten weeks.

2. Run a 5k (and finish in the money).

3. Complete 10 minutes of jump rope without pausing.

4. A ripped body (11% body fat or less).

5. Read 25 books on my book list & at least 5 books for each of my classes next semester.

Mykhailo Hrushevsky (1866-1934): Prominent Ukrainian historian. If I spend as much time reading as I expect, I just might look like that.

6. Keep up with my Bible studies 6 days a week.

7. Spend 30 minutes a day studying Spanish.

No. 1 RULE: NO procrastination, NO excuses.

Over the next week (starting Monday) I will post a series of articles on reaching these goals which will help me work through my planning and will hopefully help some of you who have similar goals.  I will also keep you updated on my progress over the next ten weeks.  So what is the plan?  The workout program will be no non-sense; the nutritional plan will be a no frills affair; and the reading will most likely turn me into a hermit.  But it is all worth it.  The body that is elusively just out of my reach because of about 15-20 lbs of visceral and abdominal fat; the work I’ve failed to complete all summer that is only 30 books away from being complete; and the quiet times I’ve been missing are all only ten weeks away.  When you think about it, is ten weeks really all that long?  It is practically tomorrow.

I hope you will join me on this 10 week journey of discipline, hard work, and intensity.  I could definitely use your feedback, encouragement, and input as I run through the next 2 months.  And as always if you have any questions, just ask.