Freezer part deux
The fridge
Fruit army
Isometric device
Medicine ball - basketball filled with 16lbs of sand.
10lb Sledge & Tire
Waterball - filled with about 90lbs of water, but I can snatch it with 1 hand so I plan on adding another 50lbs
The treasure trove!
2 - GROW! Whey
2 - Creatine
3 - Low carb Metabolic Drive Orange
4 - Surge Wild Rasberry
2 - ZMA
2 - Glycine
1 - Optimum Nutrition Whey (long time ago - expires 1/08 lol)
2 - 500g Glutamine
1 - Flameout
1 - Niacin
1 - Gugulipid extract
1 - 500mg Vitamin C
1 - 2lbs Xtreme ICE BCAA
1 - Metabolic Drive Complete
Tuesday
11am - 1 serving Metabolic Drive Complete, 3 oranges, 4 Flameout
3pm - 4oz steak, 2 cup broccoli
6pm - 4 oz steak, 2 cup broccoli
9pm workout - 5g BCAA pre, 1/2 Surge during, 1/2 Surge after
11pm - 4 oz chicken breast, 1 serving oatmeal
1am - 8oz chicken thigh + skin, 2 cup brocolli
Workout
A)1 Arm Dumbell Push Press
4x5 per arm (80 right/65 left)
B1) Dumbell Step-ups
4x6 per leg (holding 2 60lb dumbells)
B2) RDL
4x8 - 135lbs
Rest 120sec between complexes
C1) Pullups
4x3 (using 50lb bookbag)
C2) Dips
4x10 (using 50lb bookbag)
120 sec rest between complexes
Wednesday
10AM - 2 scoop low carb Metabolic Drive, 4 Flameout, 3 pancakes (cheat meal for the week)
1pm - 8oz chicken breast, 3 cups broccoli, 1oz almonds
4pm - 6 eggs, 2 cups broccoli,
7pm - Core workout
7:45pm - 4oz chicken breast, 1 cup broccoli, 1 tbsp Extra virgin olive oil
11pm - 4oz chicken breast, 1 cup broccoli
(still to come)
1am - GPP Workout
1 scoop Metabolic Drive and 1 cup broccoli before bed
Core Workout
Partial Standing Wheel Rollouts x 6
Back Extensions x 12
Russians twists x 10 per side
High rep of chinnies
Repeat 3x
GPP Workout
Round 1 and 3
Burpees x 30sec
Jumping Jacks x 30sec
Split Jumps x 30sec
Burpees x 30sec
Jumping Jacks x 30sec
Bodyweight squats x 30sec
Round 2 and 4
Burpees x 30sec
Jumping Jacks x 30sec
Split Jumps x30sec
Burpees x30sec
Jumping Jacks x30sec
Pushups x30sec
1 minute rest between rounds
I found out today that I’m going to be billed for my Physical Therapy sessions as well as my chiropractor sessions because apparently just they are not within the network of my insurance company. Dark days are indeed ahead for my wallet.
I’m also not happy with the rate at which I’m losing weight, so starting on Monday I’m going to adjust my food intake for a week or two and see how that goes.
I’ve also been doing some thinking and have decided that I am no longer pursing the goal of fighting in the 178 weight class, since I don’t actually want to walk around at below 178 at all times in order to be ready for a fight. I enjoy the weight that I am at now, and feel that fighting within the 200lb limit would best suit me, but that certainly doesn’t mean that I’m no longer interested in losing fat. I still plan on losing at that 10lbs and then slowly building -functional- mass from that point on.
Saturday
Thursday and Friday were both rest days, and I’m ready for action later tonight once I get done with my homework!
11am - 1 scoop Metabolic Drive, 1 scoop Grow! Whey, 1 orange, 1 serving Flameout
2pm - 4oz chicken breast, 1 cup broccoli
5pm - 6 eggs, 1 cup broccoli
8pm - 3oz chicken breast, 1 cup broccoli,
10pm - 8oz steak, 2 servings broccoli, 1tbsp olive oil
1am - 1 scoop Grow! Whey, 1 serving oatmeal, 1 orange
Workout to be performed later tonight - Race to 50 Burpees.
Sunday
Temp - 98.61
HR - 69 bpm
1pm - 2 scoop Grow! Whey, 2 oranges, 1 cup broccoli
4:30-6pm - 5g BCAA pre, 5g during, 1 serving Surge PWO
7pm - 5.50z chicken breast, 2 oranges, 2 cup broccoli,
9pm - 40z chicken, 1 oz almonds
12am - 8oz steak, 2 cup broccoli, 1 tbsp EVOO
Interval Workout
6x 50m sprints
1min rest betweens sets
Core Workout:
Turkish Get-up x 5 per side (35lbs dumbbell)
Saxon Side Bends x 6 per side (10lb dumbbells)
V-ups x 10 + Knee Hugs x 10 + V-ups x 5 + Knee Hugs x 5
1min rest between sets
2 min rest between circuits
Monday
Temp - 96.24
HR - 69bpm
10am - 2 scoop whey, 1 serving oatmeal + 2 tsp cinnamon + 1 orange
1pm - 4 eggs, 1 scoop low carb Metabolic Drive, 5 cups broccoli
4:30 - 5:45pm: 5g BCAA, 1 Serving Surge (1/2 during, 1/2 PWO) 10g BCAA during, 10g BCAA PWO
7pm - 5oz chicken breast, 1 serving oatmeal + 2tsp cinnamon
9pm - 4oz chicken breast
11pm - 2 oz chicken breast, 1 serving almonds
1am - 4oz steak, 2 cups broccoli, 1 tbsp EVOO
3am - 1 scoop low carb Metabolic Drive, 1 cup broccoli
Strength Workout
A)2 Dumbbell Split Snatch
5x3 (35lbs)
60sec rest between sets
B) 2 Dumbbell Push Press
5x3 (55lbs)
60 sec rest between sets
B1) One-arm pushup
4x5 per arm
B2) Dumbbell shotput (used smith machine instead since I cant really do that in my gym)
4x5 per arm (Two 10lb plates)
120sec rest between complexes
C1) Dumbbell Lunges
4x5 per leg (Two 50lb dumbbells)
C2) Lunge Jumps
4x10 (5 per side)
120sec rest between complexes
Random Thoughts
It seems my weight loss has stalled. Maybe I’m putting too much stock in the scale numbers, so I’m going to get some real measurements this weekend using the Myotape and keep track of those every 2 weeks instead of just scale weight, because its getting pretty depressing.
I was reading about CT’s 18 months without a carb up, and that inspired me to cut out my weekly cheat meals. From a psychological point of view, I know I’ll be putting these meals on a pedestal if I have them to look forward to every week, and thats not what I want.
Goal: No cheat meal until I drop these 10lbs.
Captain’s log.
So, remember that steak I was supposed to have last night? Didn’t happen. I put it in the oven and went to sit down in my chair to read over some of my homework, and I dozed off. 4 hours later I wake up, and I’m desperately hoping that maybe my oven sensed my lameness and cut itself off because its just that damn nice.
This did not happen.
Me = Failure.
That’s all for now. Daily update to come around 11pm tonight.
Tuesday
8am - 2 Scoop Grow! Whey, 1 serving oatmeal + cinnamon
11:30am - 8oz steak (sucked it up and bought another one), 1 cup broccoli
2pm - 3oz chicken breast
6:30pm - 1 serving oatmeal + cinnamon, 2 scoops Low-Carb Metabolic Drive, 1 orange
9pm - Core Workout
10:30pm - 6 eggs, 5 cups broccoli, 1 tbsp EVOO
12:30am - GPP Workout
1am - 1 scoop Metabolic Drive, 1 cup broccoli
Core Workout:
Standing Wheel Rollouts x 5 (did partial standing rollouts - an improvement!)
Russian Twists x 10 per side (did these standing using a 20lb dumbbell)
V-Ups x 15
Supermans x 15
Repeated 3x alternating between rollouts and Flags as a replacement exercise.
Wednesday
Today was an off day, and I feel the lack of sleep I’ve been getting during the week is beginning to catch up with me. I can’t wait until Thursday night when I can get a night of quality sleep.
I’m going to be experimenting with Fitday to try and calculate how many calories I’m taking in, since I think this may me my major sticking work.
I’ve also limited myself to carbs only at breakfast on my off days, essentially making it a protein + fat day.
Meals
10am - 2 scoop Grow! Whey, 2 oranges
1pm - 8oz steak, 2 cups broccoli,
5pm - 8oz steak, 1 cup broccoli,
7pm - 1 scoop low carb Metabolic Drive, 1 tbsp fish oil
10pm - 8oz pulled pork/beef combination and 1 cup broccoli
1:30 am - 6 eggs, 2 cups broccoli + 1tbsp EVOO
Hey Sayjin, looks like you are coming along ok. In regards to fat loss, maybe eliminating some of your carbs might help. Maybe eat 1 orange instead of 2, and cut the oatmeal altogether. I see you are limiting yourself to carbs only at breakfast, so that’s good, maybe just less carbs might do the trick.
As for eliminating the cheat meal, maybe having a cheat meal once every 10-14 days is what you need. If you are eating clean all the time, your body adapts to the process, so maybe a clean cheat meal might be what your body needs. Just make it your afternoon meal a cheat meal, and eat clean the rest of the day. This might allow you to lose the last 10 pounds. Just some thoughts.
Good work so far, hope school is going well.
Hey Tmoney, thanks for stopping by again!
I’m going to give what you’re saying a try. The only thing I’m worried about is being able to pump out the intensity I need during my interval workouts as well as recovery if I cut the carbs.
I think I’m going to limit my carb sources to simply fruit at breakfast, and 1 serving Surge PWO on my interval and strength workout days. Im also going to experiment with 30min cardio PWO on my strength day and core days, so 3x a week.
What do you think about the cheat meal beingmy first meal of the day instead of an afternoon one? I figure any negatives from that meal would be minimal since I would spend the entire rest of the day eating clean.
School is going pretty well. Having some difficulty in accounting, but nothing a weekend buried in the book wont fix lol, other than that everything is fine in my neck of the woods. How are things going in your life?