Winter Challenge
Sunday, August 30, 2009
Plan for September
I like the beginning of a new month. I'm obsessed with such details, we know this. I feel a need to have a particular plan so I've come up with this for September. Twelve weeks at a time gets very tough so I like the idea of focusing on being very compliant for one real good month and worry about what comes after LATER!
My primary goal remains to develop muscle mass that will raise my metabolism and re-shape my body overall.
#1: Don't weigh at all. In fact, I've removed the batteries from my scale. When I finished my Twelve-Week Program, I weighed 171lbs, the lowest I've weighed in a while but STILL in the 170s where I've been since 2006. I still carry a lot of flab in my butt and thighs and while only surgery can get rid of some of it, I can definitely focus on improving my musculature overall. I am more comfortable relying on how I feel and how my clothes feel. Watching the numbers jump around really messes with my attitude and motivation so I just won't go there!
#2: Give the BodyBugg a break. I started really obsessing with numbers. Going to let that go for awhile. I found the greatest value of the BodyBugg to be how it showed me the results/impact of activities and calories. This definitely gave me direction and put things in perspective for me. I learned just how much certain things can add up to work for or against me.
#3: Continue with the Powerlifting training on Tuesdays and Saturdays. A weights workout at home on Thursdays. Climb stairs Monday, Wednesday, Thursday, Friday. Abs and kettlebell workouts as I might choose to do on those days as well. TAKE SUNDAY OFF!!! I need to recognize the value of recovery time.
#4: Diet. I will combine elements of high-protein, carb cycling, and low glycemic index diet plans. I will continue to eat pretty much the same thing every day. It gets to be a drag but it works and it's easy to time-manage. Five meals a day in a carb cycling pattern.
M-T: Low
W: Med
Th-F: Low
S: Med
Sun: High
Base Plan: Low Days
Meal #1
Oatmeal with a scoop of vanilla protein
Meal #2
4 Egg whites, 1 yolk
Meal #3
Meat protein, serving of vegetables
Meal #4
Protein drink
Meal #5
Meat protein or a protein drink, green salad
Medium Days: Add 1/2 cup brown rice to Meal #3 or earlier
High Days: Medium Day plus add a serving of vegetables to Meal #5
Continue all vitamin supplements plus three fish oil capsules every day ¶ 11:05 AM 0 Comments
My primary goal remains to develop muscle mass that will raise my metabolism and re-shape my body overall.
#1: Don't weigh at all. In fact, I've removed the batteries from my scale. When I finished my Twelve-Week Program, I weighed 171lbs, the lowest I've weighed in a while but STILL in the 170s where I've been since 2006. I still carry a lot of flab in my butt and thighs and while only surgery can get rid of some of it, I can definitely focus on improving my musculature overall. I am more comfortable relying on how I feel and how my clothes feel. Watching the numbers jump around really messes with my attitude and motivation so I just won't go there!
#2: Give the BodyBugg a break. I started really obsessing with numbers. Going to let that go for awhile. I found the greatest value of the BodyBugg to be how it showed me the results/impact of activities and calories. This definitely gave me direction and put things in perspective for me. I learned just how much certain things can add up to work for or against me.
#3: Continue with the Powerlifting training on Tuesdays and Saturdays. A weights workout at home on Thursdays. Climb stairs Monday, Wednesday, Thursday, Friday. Abs and kettlebell workouts as I might choose to do on those days as well. TAKE SUNDAY OFF!!! I need to recognize the value of recovery time.
#4: Diet. I will combine elements of high-protein, carb cycling, and low glycemic index diet plans. I will continue to eat pretty much the same thing every day. It gets to be a drag but it works and it's easy to time-manage. Five meals a day in a carb cycling pattern.
M-T: Low
W: Med
Th-F: Low
S: Med
Sun: High
Base Plan: Low Days
Meal #1
Oatmeal with a scoop of vanilla protein
Meal #2
4 Egg whites, 1 yolk
Meal #3
Meat protein, serving of vegetables
Meal #4
Protein drink
Meal #5
Meat protein or a protein drink, green salad
Medium Days: Add 1/2 cup brown rice to Meal #3 or earlier
High Days: Medium Day plus add a serving of vegetables to Meal #5
Continue all vitamin supplements plus three fish oil capsules every day ¶ 11:05 AM 0 Comments
Wednesday, August 26, 2009
Day 7, Week 12 LAST DAY
Today is the end of my Twelve-Week "Boot Camp" summer diet and exercise program. I've seen my body change significantly, especially my back and shoulders. My clothes have taken on clown pants proportions. I've climbed probably about 10,000 floors of stairs. I've lived in a near-constant state of soreness. I've become capable of lifting a barbell weighing nearly as much as I do. And I'm certain I've exceeded what would have been my lifetime quota of chicken and eggs.
I have eaten some kind of protein meal every three to four hours every single day since June 4. Damn I'm sick of chicken.
This has been an amazing experience. It was extremely difficult but I was very determined to be as compliant as I could be. I was not perfect though I did try; ultimately I found the rigors to be very tiring. I felt tested in many ways. Tested to keep getting out of bed at 4:15am to endure a cardio routine I grew to hate for its monotony and love for how amazing I felt when I was done. I was tested to trust in a process that seemed antithetical to beliefs so deeply ingrained they are nearly instinctual. This diet program was not about deprivation. I HAD to eat. More than I could even stand. So much that I often had to force myself to keep eating, little by little "grazing" over periods of time to get it all down. So much that I began to long for the relief of NOT eating and feeling empty. I got up every morning and I boiled and scrambled eggs. I broiled chicken and grilled steak. I weighed it and measured out the permitted condiments. I counted out baggies of exactly 16 almonds. And when the scale numbers did not go down but my clothes became loose and the extension of my physical abilities began to accelerate, I was compelled to persist. In some ways, I felt like I didn't understand what was happening. I just knew I'd committed to follow it through to the end so I did.
Truths I knew but which became reinforced and proven over this past summer:
The most critical elements to achieving fitness goals are consistency, consistency, and consistency. And being consistent. For a long time. A really long time. Like three months at least.
To develop new muscle you must lift until you're hurting and eat protein every three hours every day.
What am I going to do now? I have paid for training sessions through October so that's not ending. But for right now? Tomorrow is Carb Fest '09. It's likely to last about 10 minutes. Once I stick a big chewy bagel in my face and it gets settled in my gut like a brick, all my starchy carb fantasies will be a distant dream. After NOT EATING for awhile and indulging in the limited treats I still enjoy, I believe next Monday I will start a low glycemic index diet. I'd like to see how vegetarian I can be while still maintaining a high protein intake to support my on-going weight lifting.
And I will get back out on the stairs. ¶ 8:03 PM 0 Comments
I have eaten some kind of protein meal every three to four hours every single day since June 4. Damn I'm sick of chicken.
This has been an amazing experience. It was extremely difficult but I was very determined to be as compliant as I could be. I was not perfect though I did try; ultimately I found the rigors to be very tiring. I felt tested in many ways. Tested to keep getting out of bed at 4:15am to endure a cardio routine I grew to hate for its monotony and love for how amazing I felt when I was done. I was tested to trust in a process that seemed antithetical to beliefs so deeply ingrained they are nearly instinctual. This diet program was not about deprivation. I HAD to eat. More than I could even stand. So much that I often had to force myself to keep eating, little by little "grazing" over periods of time to get it all down. So much that I began to long for the relief of NOT eating and feeling empty. I got up every morning and I boiled and scrambled eggs. I broiled chicken and grilled steak. I weighed it and measured out the permitted condiments. I counted out baggies of exactly 16 almonds. And when the scale numbers did not go down but my clothes became loose and the extension of my physical abilities began to accelerate, I was compelled to persist. In some ways, I felt like I didn't understand what was happening. I just knew I'd committed to follow it through to the end so I did.
Truths I knew but which became reinforced and proven over this past summer:
The most critical elements to achieving fitness goals are consistency, consistency, and consistency. And being consistent. For a long time. A really long time. Like three months at least.
To develop new muscle you must lift until you're hurting and eat protein every three hours every day.
What am I going to do now? I have paid for training sessions through October so that's not ending. But for right now? Tomorrow is Carb Fest '09. It's likely to last about 10 minutes. Once I stick a big chewy bagel in my face and it gets settled in my gut like a brick, all my starchy carb fantasies will be a distant dream. After NOT EATING for awhile and indulging in the limited treats I still enjoy, I believe next Monday I will start a low glycemic index diet. I'd like to see how vegetarian I can be while still maintaining a high protein intake to support my on-going weight lifting.
And I will get back out on the stairs. ¶ 8:03 PM 0 Comments
Tuesday, August 18, 2009
Day 6, Week 11
6-7am with Zak
Meal 1: 2 egg whites at home at 5am. 2 egg whites at the gym at 7:30am. 2 eggs at the office at 8:15am.
Meal 2: 10:30am
protein drink, peanut butter
Must go pick up fresh-ground peanut butter at the farmer's market
Meal 3: 1:30pm
chicken and almonds
Meal 4: 4:30pm
protein drink, peanut butter
bring this with you when you leave work.
Meal 5: 7:30-8pm
filet mignon and salad
Do a lot of walking after work today, it's a beautiful day and not too hot! ¶ 9:20 AM 0 Comments
Meal 1: 2 egg whites at home at 5am. 2 egg whites at the gym at 7:30am. 2 eggs at the office at 8:15am.
Meal 2: 10:30am
protein drink, peanut butter
Must go pick up fresh-ground peanut butter at the farmer's market
Meal 3: 1:30pm
chicken and almonds
Meal 4: 4:30pm
protein drink, peanut butter
bring this with you when you leave work.
Meal 5: 7:30-8pm
filet mignon and salad
Do a lot of walking after work today, it's a beautiful day and not too hot! ¶ 9:20 AM 0 Comments
Monday, August 17, 2009
Day 5, Week 11
I think it will be beneficial for me to get back to daily blogging to remain on track through the end of my program.
Morning cardio: Done. Four laps of the Tower.
Meal 1: 4 egg whites 6am, 2 whole eggs 8:30am
Meal 2: 10:30am
protein drink, peanut butter
Meal 3: 1:30pm
chicken and almonds
Meal 4: 4:30pm
protein drink, peanut butter
Meal 5: 7:30-8pm
filet mignon and salad
Do a kettlebell/abs workout tonight
DONE. ¶ 6:44 AM 0 Comments
Morning cardio: Done. Four laps of the Tower.
Meal 1: 4 egg whites 6am, 2 whole eggs 8:30am
Meal 2: 10:30am
protein drink, peanut butter
Meal 3: 1:30pm
chicken and almonds
Meal 4: 4:30pm
protein drink, peanut butter
Meal 5: 7:30-8pm
filet mignon and salad
Do a kettlebell/abs workout tonight
DONE. ¶ 6:44 AM 0 Comments
Sunday, August 16, 2009
Day 4, Week 11
I'm having a difficult time being compliant to the diet at this point. I have a very low need for food variety and even I am greatly challenged by the monotony of the program. I'm trying really hard to come up with any possible ideas for varying the same foods I have to eat. Two weeks ago I weighed and discovered I had gained five pounds the previous week. I found that very upsetting and unsettling. Combined with the stringent diet and how tired I am of climbing stairs, I spent about a week falling off the diet more days than not and blowing off the morning cardio. I feel a strong commitment to getting the most out of my twice-weekly training sessions so this past week I got myself mostly back on track.
I also have this irrational fear I developed a couple of years ago that I still experience most weekday mornings when I'm getting dressed for work. I have an anxiety that if I eat incorrectly I will put on my pants and they'll be tight. YES I know it's irrational!! It's like a phobia. But irrational fear can keep you in line! ¶ 7:30 PM 0 Comments
I also have this irrational fear I developed a couple of years ago that I still experience most weekday mornings when I'm getting dressed for work. I have an anxiety that if I eat incorrectly I will put on my pants and they'll be tight. YES I know it's irrational!! It's like a phobia. But irrational fear can keep you in line! ¶ 7:30 PM 0 Comments
Sunday, August 9, 2009
Day 4, Week 10
I totally fell apart last week! Really! And I know it was completely irrational of me! I was extremely encouraged and very pleased with the photos I got from Dr. Mussat which showed that I have definitely built very significant muscle (see the results here). That should have been MORE than enough to get me very motivated to keep going! This is a very tough program and it takes a great deal of mental toughness to remain compliant. Last weekend I did my Sunday weigh-in and I had GAINED five pounds. I am STILL in the same weight range where I started ten weeks ago.
Yes I know my clothes are loose, the amount of weight I can lift has significantly increased, the new muscle development is proven with photos and yet...that number on the scale has bummed me out to the point of sending me careening off track!!! I've decided I need to focus on simply being compliant through to the end of the twelve weeks and see where I am at that time. I can't let these weekly deviations mess me up like this. It's only two and a half weeks, I really should be able to do it!! I'll probably round it off to three and go through to the following Sunday, August 30. ¶ 2:00 PM 0 Comments
Yes I know my clothes are loose, the amount of weight I can lift has significantly increased, the new muscle development is proven with photos and yet...that number on the scale has bummed me out to the point of sending me careening off track!!! I've decided I need to focus on simply being compliant through to the end of the twelve weeks and see where I am at that time. I can't let these weekly deviations mess me up like this. It's only two and a half weeks, I really should be able to do it!! I'll probably round it off to three and go through to the following Sunday, August 30. ¶ 2:00 PM 0 Comments
Monday, August 3, 2009
Day 5, Week 9
ONE HOUR of steady-state cardio
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
This morning I will poach eggs and make chicken to bring with me.
1
6:30am
35g whey isolate/16 almonds
2
10:00am
4 egg whites, 1 yolk
3
1:00pm
5oz chicken/1/4 cup almonds
4
4:30pm
35g whey isolate/16 almonds
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 6:52 AM 0 Comments
Morning supplements
3g fish oil/2g evening primrose oil
Ephedra.
This morning I will poach eggs and make chicken to bring with me.
1
6:30am
35g whey isolate/16 almonds
2
10:00am
4 egg whites, 1 yolk
3
1:00pm
5oz chicken/1/4 cup almonds
4
4:30pm
35g whey isolate/16 almonds
5
7:30pm
4oz red meat/small green salad/1 tblsp macadamia nut oil ¶ 6:52 AM 0 Comments
