*# = plate on machine and rep = repetitions
*all exercises performed back-to-back no rest between, 1 set to positive failure
Week 1:
Deadlift (DL) 270lbs-11rep
Leg Ext (LE) #11-10 rep
Front Pulldown (FP) #14-10 rep
Chest Press (CP) #14-9 rep
Overhead press (smith) (OP-sm) 115lbs-6 rep
Standing Bicep Curl (SBC) 72.5lbs-9 rep
Week 2:
DL 300lbs-10 rep
LE #11-10 rep
Seated Row (SR) #12 - 10 rep
CP #14.5 - 7 rep
OP-sm 115 lbs- 6 rep
SBC 72.5 lbs - 10 rep
Week 3:
DL 315-4 rep : 350-1 rep
LE #16 -7 rep
FP #16-7 rep
CH #16.5 - 7 rep
OP-sm 115- 7 rep
SBC 95 lbs- 7 rep
Week 4:
DL 315 - 8 rep
LE #17 - 8 rep
FP #17 -8 rep
CP #17.5 - 8 rep
OP 50lb DB- 6 rep
SBC 97 lbs- 7 rep
Tricep Ext (TE) #15- 8 rep
Week 5:
DL 315 - 6 rep
LE #18.5 - 6 rep
FP #17.5 - 6 rep
Pec Deck (PD) #14.5- 6 rep
CP #17-4 rep w/ 10 sec neg
OP 130lbs-8 reps
SBC 112 lbs- 6 reps
TE #10-6 reps
Week 6:
DL 315-6 rep
LE #18.5-8 rep
other data missing
Week 7:
Leg Press (LP) #12- 7 rep
Chin BW+40lbs- 1 rep w/ 28 sec neg
Dip BW+40lbs- 1 rep w/ 28 sec neg
Week 8:
DL 330-6 rep
Chin BW+40- 2 rep w/ 30 sec neg
Dips BW+40- 2 rep w/ 30 sec neg
LP #12-7 reps
Week 9:
LP #12-9 rep
LE #17-6 rep
Leg Curl (LC) #10-10 rep
SR #15- 9 rep
FP #15-5 rep
PD #14-8 rep
CP #15- 6 rep
SBC 87lbs-9 rep
TE #15-10 rep
Dips BW -15 rep
Chin BW- 10 rep
Week 10:
DL: 315lbs-3 rep, 345lbs - 2 rep, 375lbs-1 rep, 380lbs-1 rep
Incline Dumb-bell press: 60lb db- 10 rep, 5 rep
SBC: 103lbs-6 rep
TE: #15.5- 10 rep
Calf raises on Smith: 285lbs- 10 rep, 10 rep
Chin: BW-5 rep
Dip: BW- 10 rep
Week 11:
No activity = recovery week :)
Friday, February 25, 2011
Tuesday, February 15, 2011
Fitness/Health Goals
Are you into fitness? That seems to be a loaded question if you think about it. There are actually a great deal of variables to consider when defining a person's fitness goals. Variables like; daily activity level, body type/genetics, medical conditions, age, time management and diet, just to name a few. If we break down some of the variables it makes fitness goals much less daunting.
Daily Activity Level:
There would not be much debate in the conclusion that an office worker is less active than a construction worker, much less the difference between the mail clerk and the resident receptionist. There is a passive calorie burn that accompanies the type of job a person does. There is also the body's amazing ability to adapt to the stresses placed on it, thus making additional strives toward fitness necessary. After all it is common to see overweight people in both work settings.
Body Type and Genetics:
There are three commonly described body types; mesomorph, ectomorph, or endomorph. Most people fall into one of the described categories and must be realistic about their fitness goals.
Medical Conditions:
Obviously, if a person has a medical condition that inhibits strenuous exercise, they should seek out an alternative fitness plan. Always consult a physician before beginning a fitness program.
Age:
Age can play a significant part in achieving a fitness goal. As a person ages, their metabolism tends to slow down. There are also factors such as; muscle deterioration, loss of flexibility, hydration levels, joint pain and a myriad of other ailments. However, with the proper fitness plan a person can live a long, healthy and pain free life.
Time Management:
One of the most common excuses regarding a fitness plan, or lack thereof, is finding the time to exercise. The American College of Sports Medicine (ACSM) recommends 30 minutes of "cardio" three times a week and "strength training" twice a week. That is five days of exercise, a commitment by any standard. However, there are alternatives for those who still cannot find thirty minutes a day which include circuit training, HIIT (High Intensity Interval Training) and HIT (High Intensity Training).
Diet:
Depending on the resource, diet is between 70-90% of weight management. There are countless diet programs and nutritional guidelines, gimmicks, shakes, supplements, pills and potions. The most responsible thing to do is consult a physician to identify any potential restrictions to a diet regime. For example, a high carbohydrate diet is not healthy for a diabetic.
However, there are resources available stating guidelines for caloric intake regarding fat loss. Keep in mind that drastically limiting calories can reduce muscle mass, thus limiting metabolic burning potential.
A reasonable approach to a healthy diet includes eating whole or clean foods; in other words avoid calorie dense, enriched and processed foods.
Daily Activity Level:
There would not be much debate in the conclusion that an office worker is less active than a construction worker, much less the difference between the mail clerk and the resident receptionist. There is a passive calorie burn that accompanies the type of job a person does. There is also the body's amazing ability to adapt to the stresses placed on it, thus making additional strives toward fitness necessary. After all it is common to see overweight people in both work settings.
Body Type and Genetics:
There are three commonly described body types; mesomorph, ectomorph, or endomorph. Most people fall into one of the described categories and must be realistic about their fitness goals.
Medical Conditions:
Obviously, if a person has a medical condition that inhibits strenuous exercise, they should seek out an alternative fitness plan. Always consult a physician before beginning a fitness program.
Age:
Age can play a significant part in achieving a fitness goal. As a person ages, their metabolism tends to slow down. There are also factors such as; muscle deterioration, loss of flexibility, hydration levels, joint pain and a myriad of other ailments. However, with the proper fitness plan a person can live a long, healthy and pain free life.
Time Management:
One of the most common excuses regarding a fitness plan, or lack thereof, is finding the time to exercise. The American College of Sports Medicine (ACSM) recommends 30 minutes of "cardio" three times a week and "strength training" twice a week. That is five days of exercise, a commitment by any standard. However, there are alternatives for those who still cannot find thirty minutes a day which include circuit training, HIIT (High Intensity Interval Training) and HIT (High Intensity Training).
Diet:
Depending on the resource, diet is between 70-90% of weight management. There are countless diet programs and nutritional guidelines, gimmicks, shakes, supplements, pills and potions. The most responsible thing to do is consult a physician to identify any potential restrictions to a diet regime. For example, a high carbohydrate diet is not healthy for a diabetic.
However, there are resources available stating guidelines for caloric intake regarding fat loss. Keep in mind that drastically limiting calories can reduce muscle mass, thus limiting metabolic burning potential.
A reasonable approach to a healthy diet includes eating whole or clean foods; in other words avoid calorie dense, enriched and processed foods.
Saturday, February 12, 2011
High Intensity vs. High Volume in terms of my well being
I feel a little guilty...
Why, you might ask, would you feel bee feeling guilty Chad? Did you go on a food binge? Did you soil yourself in an intense effort to get one last rep, and not clean it up? Nope...I feel guilty because I did something I haven't done in a while. I did a HVT (High Volume Training) workout - audible gasp from the Dr. Darden Discussion Forum - and I targeted specific muscle groups instead of performing a whole body routine (which is what I have been doing).
What brought on this drastic change in routine? I'm not sure, to be honest. I stepped into this new gym, which is actually an old facility with miss matched equipment arrayed in several rooms in a hap-hazard fashion, and felt like a kid in a candy store. I had every intention to performing a well balanced, whole body routine that worked around my consolidated lift on Wednesday. I was going to spot my partner through his chest, shoulder and bicep routine and then perform an epic, all out, single set to failure routine then go home and sleep. However, as I spotted him on his 2nd set of bench presses, a strange feeling coursed through my body. A flash back to last year perhaps, a desire to relive the bonding we had as we began our physical transformations...the fun we had. I think that is what it was, I was having "fun" and so I jumped in. I did super-sets and pre-exhaustion and I pumped up my muscles and I posed in the mirror. I did all the jack-ass stuff we joke about weight lifters, and I enjoyed it.
Last night I went to bed with sore shoulders, an achy chest and dead arms. I admit that I probably over trained, but I also had so much fun. I feel a little guilty at brazenly turning my back on the HIT principles I have dedicated myself to for the last year. However, in an attempt to continue to strive for a balance, I must not take the enjoyment out of my fitness goals. I must realize that in my attempts to transform my body into what I desire, I also have to take into consideration the mental and emotional well being that I need.
So will I do it again? To be perfectly honest I don't know. I guess I'll listen to my body and my emotions and make that decision when the circumstance presents itself. I can tell you that I am not as strong as I have been, and that I did not have the endurance that I thought I did. This is a surprise to me, because I thought I was progressing well using HIT.
Why, you might ask, would you feel bee feeling guilty Chad? Did you go on a food binge? Did you soil yourself in an intense effort to get one last rep, and not clean it up? Nope...I feel guilty because I did something I haven't done in a while. I did a HVT (High Volume Training) workout - audible gasp from the Dr. Darden Discussion Forum - and I targeted specific muscle groups instead of performing a whole body routine (which is what I have been doing).
What brought on this drastic change in routine? I'm not sure, to be honest. I stepped into this new gym, which is actually an old facility with miss matched equipment arrayed in several rooms in a hap-hazard fashion, and felt like a kid in a candy store. I had every intention to performing a well balanced, whole body routine that worked around my consolidated lift on Wednesday. I was going to spot my partner through his chest, shoulder and bicep routine and then perform an epic, all out, single set to failure routine then go home and sleep. However, as I spotted him on his 2nd set of bench presses, a strange feeling coursed through my body. A flash back to last year perhaps, a desire to relive the bonding we had as we began our physical transformations...the fun we had. I think that is what it was, I was having "fun" and so I jumped in. I did super-sets and pre-exhaustion and I pumped up my muscles and I posed in the mirror. I did all the jack-ass stuff we joke about weight lifters, and I enjoyed it.
Last night I went to bed with sore shoulders, an achy chest and dead arms. I admit that I probably over trained, but I also had so much fun. I feel a little guilty at brazenly turning my back on the HIT principles I have dedicated myself to for the last year. However, in an attempt to continue to strive for a balance, I must not take the enjoyment out of my fitness goals. I must realize that in my attempts to transform my body into what I desire, I also have to take into consideration the mental and emotional well being that I need.
So will I do it again? To be perfectly honest I don't know. I guess I'll listen to my body and my emotions and make that decision when the circumstance presents itself. I can tell you that I am not as strong as I have been, and that I did not have the endurance that I thought I did. This is a surprise to me, because I thought I was progressing well using HIT.
Tuesday, February 8, 2011
Stress and the "Balance"
As I sit here, drinking my last cup of rapidly cooling coffee and listening to my youngest make the cutest noises, I am considering how fortunate I really am. I know it sounds a bit...campy, but it is true. I have a fantastic family; a beautiful and loving wife, a rambunctious and possibly the world's smartest three year old and a gorgeous infant who I am thankful for being healthy. I have a good job working with people I have grown to care about. A home, family, friends and goals. So what do I have to be stressed about? To be honest I am not really sure. I am a positive guy, for the most part, I am outgoing, social and possess character. I'd like to think people respect me, possibly even look to me for inspiration. However, I am not without faults. They are like the the tiny cracks in the dried oils of the "Mona Lisa". From afar, it looks beautiful - a masterpiece the world has come to love (not that I consider myself that important, though I admit I have slight delusions of grandeur as to my importance in the world) - that upon close inspection relates the ravages of time and the harsh reality that nothing is permanent. The realization that nothing is perfect, nothing is truly indelible and that nothing will ever really sate the nagging suspicion that there is something else out there that is "better" than the best.
Of course it is all a matter of perception. Each person on this planet possesses a quality that makes them unique - whether it is a soul, or the combination of neural pathways and experiences. That is not for me to try to explain, certainly not in a fitness blog. Which finally brings me around to the topic on hand. "Fitness"...again I bring into play the matter of perception, and the toll that it can place on a person.
Let us reel back time for a moment, lets say three years, to the day I decided that I was tired of being fat and exhausted. I remember not being able to sleep and was performing the auto channel flip that accompanies the state of limbo an insomniac slips into. I was pressing the button, hypnotized by the flickering images, when I came across the P90X infomercial. "STOP!", my mind screamed to my thumb, "This is something you need to see." Long story short, I got the videos and decided that I would do a 90 day transformation. I talked the talk, took before pictures and blogged about how I was going to succeed. I was holding myself accountable for this miraculous transformation, a completely unrealistic 90 day transformation. I knew deep inside that what I pictured myself looking like was not going to happen that fast. I was over 30% body fat...
Truth be told, I never finished the 90 day program. I would always find an excuse to restart from the beginning. I had an amazing transformation, I really did. I lost 50 pounds the first year. I went from a 44" waist to a 38". I lost twenty inches, I could do 100 pull-ups, a few hundred push-ups, I could do plyometrics for an hour - I could do all these "numbers". My life began to revolve around numbers. Pounds, reps, sets and eventually calories. My routine has changed. I no longer do six days of exercise for an hour+ a day, I focus on one to two days a week of intense lifting - no more than 20 minutes. But I was (and to a degree "am") still obsessed with my calories.
There I said it...I am obsessed. My wife - who I now realize has been infinitely patient with me for three years as I not only transformed my body, but transformed into this crazy, insane person that constantly thinks about exercise and food - has been telling me all along to stop. I am on the verge of tears right now because I realize that my priorities have been mixed up. I have been pushing her away, getting angry at her for my shortcomings and failures. I have been neglecting her and my family by not enjoying life. I am sorry, I really am.
I had a conversation with a good friend the other day, the kind of friend that will listen to you ramble on and then say the right thing that creates an epiphany, the epiphany that what everything that everyone has been telling you for the last few years is...true. It was a hard pill to swallow, but I can only live in denial for so long.
With this epiphany, came the realization that I haven't reached my goal(s) not because I wasn't trying hard enough. It is because I have been trying too hard. It's kinda like HIT; upside down training, i.e. the less you do the better the results. I have been stressing myself out, thus causing my stagnation. I am not realizing my potential because I am too focused on it. I feel like a damned fool. I have been annoying everyone I meet with all this talk, even though I know they didn't really care. It is humbling to know that your friends will tolerate you at your most annoying state.
I recently heard a radio program featuring Jon Gabriel, who talked about stress being the "fat trigger". I'd like to read his book sometime. But I think I finally get the picture that I am my own worst enemy. I have been obsessed and stressed about my body image for way too long. It's time to take a step back and enjoy my life, family and friends.
I will try to stay balanced. I will not be obsessed with calorie counting and thinking about lifting. I will continue to try and eat clean, following an 80-20 rule and leave the thoughts on lifting in the gym. Moderation and appreciation are my new goals. I am healthy right now, why push myself into health problems by worrying about health? I wish I could learn to listen to people from the start. It sure would have been easier (face palm).
*apologies if I do not reply to comments, I seem to be experiencing brain farts on how to comment back.
Of course it is all a matter of perception. Each person on this planet possesses a quality that makes them unique - whether it is a soul, or the combination of neural pathways and experiences. That is not for me to try to explain, certainly not in a fitness blog. Which finally brings me around to the topic on hand. "Fitness"...again I bring into play the matter of perception, and the toll that it can place on a person.
Let us reel back time for a moment, lets say three years, to the day I decided that I was tired of being fat and exhausted. I remember not being able to sleep and was performing the auto channel flip that accompanies the state of limbo an insomniac slips into. I was pressing the button, hypnotized by the flickering images, when I came across the P90X infomercial. "STOP!", my mind screamed to my thumb, "This is something you need to see." Long story short, I got the videos and decided that I would do a 90 day transformation. I talked the talk, took before pictures and blogged about how I was going to succeed. I was holding myself accountable for this miraculous transformation, a completely unrealistic 90 day transformation. I knew deep inside that what I pictured myself looking like was not going to happen that fast. I was over 30% body fat...
Truth be told, I never finished the 90 day program. I would always find an excuse to restart from the beginning. I had an amazing transformation, I really did. I lost 50 pounds the first year. I went from a 44" waist to a 38". I lost twenty inches, I could do 100 pull-ups, a few hundred push-ups, I could do plyometrics for an hour - I could do all these "numbers". My life began to revolve around numbers. Pounds, reps, sets and eventually calories. My routine has changed. I no longer do six days of exercise for an hour+ a day, I focus on one to two days a week of intense lifting - no more than 20 minutes. But I was (and to a degree "am") still obsessed with my calories.
There I said it...I am obsessed. My wife - who I now realize has been infinitely patient with me for three years as I not only transformed my body, but transformed into this crazy, insane person that constantly thinks about exercise and food - has been telling me all along to stop. I am on the verge of tears right now because I realize that my priorities have been mixed up. I have been pushing her away, getting angry at her for my shortcomings and failures. I have been neglecting her and my family by not enjoying life. I am sorry, I really am.
I had a conversation with a good friend the other day, the kind of friend that will listen to you ramble on and then say the right thing that creates an epiphany, the epiphany that what everything that everyone has been telling you for the last few years is...true. It was a hard pill to swallow, but I can only live in denial for so long.
With this epiphany, came the realization that I haven't reached my goal(s) not because I wasn't trying hard enough. It is because I have been trying too hard. It's kinda like HIT; upside down training, i.e. the less you do the better the results. I have been stressing myself out, thus causing my stagnation. I am not realizing my potential because I am too focused on it. I feel like a damned fool. I have been annoying everyone I meet with all this talk, even though I know they didn't really care. It is humbling to know that your friends will tolerate you at your most annoying state.
I recently heard a radio program featuring Jon Gabriel, who talked about stress being the "fat trigger". I'd like to read his book sometime. But I think I finally get the picture that I am my own worst enemy. I have been obsessed and stressed about my body image for way too long. It's time to take a step back and enjoy my life, family and friends.
I will try to stay balanced. I will not be obsessed with calorie counting and thinking about lifting. I will continue to try and eat clean, following an 80-20 rule and leave the thoughts on lifting in the gym. Moderation and appreciation are my new goals. I am healthy right now, why push myself into health problems by worrying about health? I wish I could learn to listen to people from the start. It sure would have been easier (face palm).
*apologies if I do not reply to comments, I seem to be experiencing brain farts on how to comment back.
Monday, February 7, 2011
"Clean foods"
I was going to try and create a synopsis of what I think "clean foods" are, but I found a link that sums it up quite nicely (I am not trying to push the books...). Instead I'll try and describe my experiences with clean foods.
Have you ever eaten a meal that should have satisfied you, but left you feeling hungry or lethargic or even shaky? I have, and I never could figure out why...why was I still hungry? Why did I still crave more? Why, even though my stomach was protruding like a defiant parasitic twin, did I feel the need the need to eat more? I am certain there is an extensive list of scientific papers, studies and products that could tell you, so I am not going to go there. But, I will tell you my take.
The short and sweet of it is -dum dum dum- most foods in the typical American diet are crap. Highly processed, sugar and salt laden, chemically altered, "enriched" crap. Easy to mass produce, cheap to make and sell and possess a long shelf life. That's great for a survival situation, but not so good for everyday life.
Without trying to get into a possible debate, I am going to say, up front, that I believe in evolution. I have a science background and a perpetually shaky relationship with Faith. That being said, I don't think anyone would disagree with the notion that humans were made to consume natural products. All animals are. It is called the food chain, not the "lets genetically alter crops then bleach and "enrich' the product after it has been nearly destroyed just so we can get a better yield chain"!
Let me pose this question; how many "fat" animals do you see in the wild? Better yet, lets take the "wild" out of the equation and ask; how many "fat" barn cats do you see? They have shelter and interaction with humans and most likely a supplemented food source, but they also hunt and consume other animals as nature intended. A modestly active lifestyle and relatively clean food diet. Now compare that to the domesticated, 25 pound mini-lions found in many homes. Sedentary lives with highly processed foods. And the real kicker here is many of those pet owners feed their beloved animals a better diet than they themselves consume. It's borderline ridiculous, in my humble opinion.
Lets analyze a common "meal" in the American household (at least it was common for my house), the Double Cheeseburger Meal from McDonald's - medium sized- with a Coke.
McD's Dble Cheeseburger
440 calories
23g fat
34g carbs (nearly all processed)
25g protein (not lean)
McD's French Fries
380 calories
19g fat (oil people)
48g carbs
4g protein
Coca-Cola (20 oz)
240 calories
65g carbs (all sugar)
Meal total = 1060 calories (and I bet you feel hungry an hour later)
Now lets take that 1060 mostly "empty" calories and put into context. I, as a moderately active 6'1" - 238 pound man have a base metabolism of 2800 calories, that means that I can eat 2800 calories a day and maintain my body weight. That is more that the average American because I am tall and heavy...so one "meal" at McDonald's has given me about half of my calories, just to maintain my weight. But I think you get the idea -> processed foods = not so good.
Let's look at my experimentation with cleaner foods. I have been diligent in the last few weeks at eating around 80% of my food as "clean". Basically, I prepared all of my meals myself and what foods I did eat that I did not prepare myself I knew what was in it. Whole foods, nature's little power packs of goodness. Delicious, nutritious and very satisfying. Here is a meal that I have been eating often. It really sustains and tastes very good.
1 cup (cooked) brown rice
215 calories
1.74g fat
44.42g carbs (all good, with higher glycemic index)
4.99g protein
4oz baked Cod
138 calories
4.07g fat (good fats)
.46g carbs
23.71g protein (lean)
Water (I drink between 30-48oz of water at a meal)
negligible nutritional value
Meal total = 353 calories (and much more satisfying than fast food, bet you won't be hungry for at least 2.5 hours)
My Results
I can't say that I have been losing weight, pounds wise, because I have been using HIT (High Intensity Training) and am packing on a significant amount of muscle. However, in the last five weeks, I have maintained my body weight BUT had to tighten my belt a notch and I "feel" much leaner. I also have more energy, more "regulation", and feel satisfied much longer after a meal. So why not give it two weeks and see how you feel?
*if you liked this blog entry and would like more, please let me know...
Have you ever eaten a meal that should have satisfied you, but left you feeling hungry or lethargic or even shaky? I have, and I never could figure out why...why was I still hungry? Why did I still crave more? Why, even though my stomach was protruding like a defiant parasitic twin, did I feel the need the need to eat more? I am certain there is an extensive list of scientific papers, studies and products that could tell you, so I am not going to go there. But, I will tell you my take.
The short and sweet of it is -dum dum dum- most foods in the typical American diet are crap. Highly processed, sugar and salt laden, chemically altered, "enriched" crap. Easy to mass produce, cheap to make and sell and possess a long shelf life. That's great for a survival situation, but not so good for everyday life.
Without trying to get into a possible debate, I am going to say, up front, that I believe in evolution. I have a science background and a perpetually shaky relationship with Faith. That being said, I don't think anyone would disagree with the notion that humans were made to consume natural products. All animals are. It is called the food chain, not the "lets genetically alter crops then bleach and "enrich' the product after it has been nearly destroyed just so we can get a better yield chain"!
Let me pose this question; how many "fat" animals do you see in the wild? Better yet, lets take the "wild" out of the equation and ask; how many "fat" barn cats do you see? They have shelter and interaction with humans and most likely a supplemented food source, but they also hunt and consume other animals as nature intended. A modestly active lifestyle and relatively clean food diet. Now compare that to the domesticated, 25 pound mini-lions found in many homes. Sedentary lives with highly processed foods. And the real kicker here is many of those pet owners feed their beloved animals a better diet than they themselves consume. It's borderline ridiculous, in my humble opinion.
Lets analyze a common "meal" in the American household (at least it was common for my house), the Double Cheeseburger Meal from McDonald's - medium sized- with a Coke.
McD's Dble Cheeseburger
440 calories
23g fat
34g carbs (nearly all processed)
25g protein (not lean)
McD's French Fries
380 calories
19g fat (oil people)
48g carbs
4g protein
Coca-Cola (20 oz)
240 calories
65g carbs (all sugar)
Meal total = 1060 calories (and I bet you feel hungry an hour later)
Now lets take that 1060 mostly "empty" calories and put into context. I, as a moderately active 6'1" - 238 pound man have a base metabolism of 2800 calories, that means that I can eat 2800 calories a day and maintain my body weight. That is more that the average American because I am tall and heavy...so one "meal" at McDonald's has given me about half of my calories, just to maintain my weight. But I think you get the idea -> processed foods = not so good.
Let's look at my experimentation with cleaner foods. I have been diligent in the last few weeks at eating around 80% of my food as "clean". Basically, I prepared all of my meals myself and what foods I did eat that I did not prepare myself I knew what was in it. Whole foods, nature's little power packs of goodness. Delicious, nutritious and very satisfying. Here is a meal that I have been eating often. It really sustains and tastes very good.
1 cup (cooked) brown rice
215 calories
1.74g fat
44.42g carbs (all good, with higher glycemic index)
4.99g protein
4oz baked Cod
138 calories
4.07g fat (good fats)
.46g carbs
23.71g protein (lean)
Water (I drink between 30-48oz of water at a meal)
negligible nutritional value
Meal total = 353 calories (and much more satisfying than fast food, bet you won't be hungry for at least 2.5 hours)
My Results
I can't say that I have been losing weight, pounds wise, because I have been using HIT (High Intensity Training) and am packing on a significant amount of muscle. However, in the last five weeks, I have maintained my body weight BUT had to tighten my belt a notch and I "feel" much leaner. I also have more energy, more "regulation", and feel satisfied much longer after a meal. So why not give it two weeks and see how you feel?
*if you liked this blog entry and would like more, please let me know...
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