Posts Tagged ‘fat loss’

Here is a screen capture of my MedHelp account; a very helpful website with lots of useful trackers.  Since December 26th, 2010, I’ve dropped 7.6 pounds, 1.5 inches from my waist, and about 3% off my body fat percentage.    I feel better, I am not hungry all the time, and I have much more control over my nutritional choices.

My day-to-day nutrition now involves a lot more fruits and vegetables.  I especially enjoy a nice fruit salad of pears, raspberries, strawberries, and blueberries.   About 80% of the meat and dairy I (and my family) consume are now from local organic farms that don’t use hormones.  The beef and lamb are grass-fed too.  The chicken, turkey, and eggs are all local and free range.  I’ve also switched over to whole milk (instead of 2% or skim).  The basic calorie math doesn’t make up for the filling effects and better nutritional balance of whole milk.  I will also, once I invest in a better cooler, start purchasing kefir from our local (read 40 minutes away) Whole Food’s as a sometimes replacement for Whole Milk.    Our fridge is also stocked with plenty of cow and goat cheeses from local farms.

I’ve also upped my intake of salads and various vegetables.  While I am not enamored with the idea of raw diets (Especially 100% raw diets) I have increased my consumption of raw foods from a very low-level to more around 50%.

It goes without saying that many of the processed foods have vanished from my pantry and fridge.  And to be honest, I can’t complain.  I am enjoying my food more, and my stomach is definitely happier about my change in diet.     I am looking forward to seeing where I am by Feb. 1, 2011.  No goals, no stress, I plan on just sticking with healthy eating and exercise and seeing where it gets me.

Advertisements

Since we had a beautiful 65 degree day here in NC, I decided to take advantage of it with an outdoor workout.  This was a tough one.  Coming on the heels of a tough indoor workout yesterday my body wasn’t very happy about this.  To make matters worse, my outdoor workouts are faster paced (with rest breaks kept down to 10-30 second between exercises….if that).  So they give me really good feed back on how good, or in this case poor, my aerobic conditioning is.

Exercise 1. Agility ladder,  Cycle 1- 3 Minutes/cycle 2- 2 minutes

Exercise 2. Sandbag Press, Cycle 1 – 2 minutes/Cycle 2 – 90 seconds

Exercise 3. Backward Tire Toss, Cycle 1 – 3 minutes/Cycle 2 – 3 minutes

 See minute mark 1:22

Exercise 4. Sprints with Cones, Cycle 1 – 90 seconds/Cycle 2 – 90 seconds

Exercise 5. Bear Crawl, Cycle 1 – 2 minutes/ Cycle 2 – NONE

I felt exhausted after this workout and my lower back was begging me not to do a third cycle.  In total I did about 20 minutes of exercise with 4 minutes rest between cycles.

(1) I’m back to 6 meals a day.  For an idea of my average day check out my meals from yesterday:

  • B/Fast: 3 eggs, 4 slices center cut low-fat bacon, 100% whole wheat toast
  • Snack: Apple (sliced up) with 2 tablespoons organic peanut butter
  • Lunch: London broil slices with mozzarella cheese, onions, garlic, cooked in 1 tablespoon coconut oil
  • Snack: 12-hour protein shake
  • Dinner: Curry chicken breast with carrots, rice, corn, cucumbers
  • Snack: Pistachios

*NOTE: all the above foods contained no added sugars or High Fructose Corn Syrup.

(2) My Workouts are up and running again.   I am sticking with a simple formula of 30 minute workouts based around three two exercise supersets of ten minutes each with a rest of 3 minutes between each.  I go all out for ten minutes, from one exercise to the next and back again until time runs out.  For example, Wednesday’s workout:

  • Superset 1: Goblet Squats (reps descending from 10 to 1)/Push Press (reps descending from 10 to 1)
  • Superset 2: Push-ups (10 reps per set/7 sets)/ Side-to-side knee movement (8 reps per side/7 sets)
  • Superset 3: Chin-ups (1 set as many reps as possible, remaining 6 sets 10-30 second negatives)/ Skull crushers on kitchen bench (seven sets of 5 reps).

(3) I’ve scheduled more “fun exercise” into my daily routine.  30 minutes on the trampoline with my daughter.

(4) I’ve instituted a level of financial discipline which should carry over to my nutritional intake and exercise routines.  Our new grocery budget of $65/week (a considerable drop) has done wonders to cut the excess snacks from my cart.

I am looking forward to seeing what I can accomplish before the first day of class on January 19th.

I ache ALL over.  My legs hurt (especially thanks to those one-legged squats), my shoulders hurt (thanks to push presses), and my core huts thanks to pretty much every exercises I did yesterday.  Oddly enough, otherwise I feel great.   I have plenty of energy, my guts doesn’t quite feel as annoying (even though its only slightly less noticeable visually), and even when I wince with pain when I stand up or shift in my seat it is a good reminder of a workout that went better than expected.

I am not going to push myself too hard as I get back into the swing of things.  For the next three weeks I will stick to about 3 days of heavy training per week with one day off between workouts (and one day day off period each week).

But today is anything but a “day off.”  I almost titled this post something like “first day off,” but i deleted that title.  I deleted it for a reason.  There are no day offs in fitness.  While I won’t be lifting any weights today (with the possible exception of tossing my daughter around) I am working very hard on my nutritional intake.     Today’s meals include:

  • Breakfast: 12-hour Elite Protein Shake
  • Snack: Protein Bar with an Apple
  • Lunch: 2 slices of whole wheat toast with roast beef, turkey breast, lettuce, tomato, spicy mustard, and spinach.
  • Snack: walnuts, unsweetened shredded coconut, and dark chocolate.
  • Dinner:  Function at church, so I have no clue what will be offered.   This will be my first real challenge.
  • Before Bed: 12-hour elite protein shake with milled flax seed
  • ***NOTE: Water is consumed in large quantities throughout the day with and between meals.

I am definitely looking forward to tomorrow’s meals.  I bought a bunch of turkey drumsticks and I will be putting them in the rotisserie with some herbs and spices.

I am planning to post some before and after photos of my 2 week transformation challenge tomorrow.  Stay tuned for more…

TOP360My New System…

I’ve embraced the simplicity of neon cards for recording all my workouts (not to mention the books I read for comps).  I am going to try to do a better job of keeping up with blog posts, but will still probably post twice a week or less.  Still better than I’ve been doing thus far.

So far those who are curious about my cards over the last several days…

Card 1 (09-14-2009) (more…)

KickAssLogoYou haven’t really worked out until you’ve put together an exercise routine that has made you curse the day you were born, beg for mercy, and fear that a heart attack was imminent.  That pretty much describes what I did yesterday.  At some point two days ago I thought, “basic H.I.T. isn’t enough, I need a little something more.”  So, I thought, what if I eliminated the rest breaks and performed 3 rounds of 5-6 minutes of activity with NO rest during each round.    The idea struck me as a good one as I sat in my computer chair- I would later regret this whole line of thought.

So what was the workout?  Well, it looks simple enough on paper until you try to run through, balls to the wall style, with no rest in between. (more…)