My Blog

Days 24-29 Golfballs

06/10/2011 19:46:00

Sir, please open your bag. Do you have golf balls in your bag? (airport baggage check guy)

No, they are hardboiled eggs. Well, we need to put those through the scanner too. To make a long story short I got on with my dozen hard boiled eggs. I am psyched that I prepared them because they came in very handy for the next few days. I arrived in Miami tues evening -so my eating all of tues was dead on. Tues night we went to Books and Books in south beach - I had a big ass salad with steak, avocado, mango, grilled onion. It was awesome. The next day I got up and had 2 hardboiled eggs, a greek yogurt with berries and almonds....and then went to starbucks to do some work. After getting super hungry, I went back to books and books and had the same salad but this time I asked for mahi mahi on it. After lunch I made my way over to GNC - I knew the next couple days were going to be challenging so I walked over and bought some creatine, protein packets, and coconut oil. On Wed and Thursday I managed to do quite well getting the food I needed and staying on track as much as I could even if it meant taking some coconut oil out of the jar and taking a hit, sounds appetizing huh?

I managed to get in a 3.5 mile run early in the morning on Wed. It was super humid, so after about 30 min I hit a wall. Thursday I did about 15-20 min of sprint work and then went over to beach where they have some pullup bars where I managed to do a prison style workout. I took squats, pushups, and pullups and did 10 reps of each for 10 rounds without stopping - took me about 15 minutes or so. This was about all I can tolerate since the humidity index was sky high.

It's now Friday Evening and I just had my first day of class. I am taking a 3 day seminar with Eric Dalton on myoskeletal alignment.....great stuff. Today was a long day - up at 530am then dove up to West Palm from Sobe. Class was 9 hours...

Just went out for a sushi dinner at City Place.....then went to Publix to get my 3 day survival kit...

Anyway, super pissed that I left my protein packets and coconut oil in my rental....but at lest I made it to Publix to keep me from eating things that I shouldn't be eating.

Seminar Survival Kit

3 Greek Yogurt

12 harboiled Eggs

Almond Slivers

water

1 lb of boars head roast beef

blackberries

4 weeks and 1 day down -more than 1/2 way there!

Talk to you soon

Days 20-23

06/05/2011 19:02:00

Sunday Evening June 5th

Week 3 pics are posted and look much better than the previous week, I actually never posted week 2 pics because I hated them...I looked crappy....deflated from to little carb and calories. The changes I made to my diet definitely helped, week 3 pics are visibly better, more definition through torso and this is with very little cardio. I am still having a bit of a problem keeping my weight stable...it seems to want to drop 2-3 lbs....so I will see where I am mid week, depending on what happens, I might have to make another +250kcal leap.

This upcoming week will be challenging. I am going to a Miami for 2 days of play and then to West Palm Beach for a 3 day study with neuromuscular therapist Eric Dalton. I am staying with some friends in Miami so I will try and do some shopping to get some of the foods I need. When eating out, I plan to stick with exactly what I need. It's going to be hard to not stop at some of my favorite places.....

Today was a refeed day, I managed to jam down around 4300 calories. At Antonios in Woodbridge I had a pasta dish with chicken/veggies/ pasta in a white wine sauce. I can't remember the last time I had pasta out...and it was DANG GOOD, and the white bread was hot and also DAAANG GOOD!

Weight Trained this morning, did a 20 mile bike ride tonight with one of my best friends Jeffrey W. and also ran a 5k yesterday with 2 of Plano Program clients. It was there very first race and also first time doing a 3 mile run...they did GREAT!

Had some great strength workouts this week, huge jump on single leg split Squats at 135/10 for multiple sets and 240 on the bench press with much more in the tank,,,,just no spotter!

Low back has been decent...still have to watch and tweak program at times....

Super busy day tomorrow...might do a bit of prowler pushing and sprint work tomorrow...fun fun!

Talk to you soon!

3 week pics

06/05/2011 18:46:00

Donna V. Fighting with Prowler

06/01/2011 10:03:00

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Donna V kickin Prowler's but!

Prowler

Write your post here.

Day 17-19

06/01/2011 09:53:00

Hello there! Today's day 19, overall feeling good. I had a massive refeed day on Sunday which included all of my favorite food - choc chip pancakes, some Mexican, dessert(s) from a cookout, and massive amounts of other grill type foods.

Like I said in my last post, I need to reconfigure my diet. My weight was slipping way below where I want it. Remember, I am trying to maintain weight while decreasing bodyfat...so it gets a bit tricky! Losing body fat is relatively simple, adding muscle while stripping body fat to a individual who is somewhat highly trained is not as simple.

After my eating frenzy on Sunday, I gained about 3-4lbs of water weight and intramuscular glycogen...I had a super good workout the next day (plenty of energy in me).

Today(Wed) I am on my new eating plan. It's using the same foods, the only thing diff. was the addition of more carbs which increased overall calories. I am also using a 3 rotation now, 2 days of lower calorie (2100-2300) and day 3 at (2400-2600 calories). This will help accelerate metabolism while sparking some new growth.

My pics in week 4 should not look as pancake flat as I did in week 3....In my pics from week 3 I felt I looked smaller and not as lean as the previous week. Nutrition is not an exact science, sometimes we need to tweak. If you're dialed in this is relatively simple to do....your body will tell you what it needs. This project is allowing me to reconnect on many different levels. It's allowing me assess my hunger, pinpoint what fuel mixture is most appropriate for my body ( I am learning I need more carbs to accelerate results and feel better). As we age, our body changes. It's important to be in tune with your body and feed it the superfoods that we need in order to be strong, healthy and disease free.

I also went to the chiropractor today and need to schedule another massage this week. I boxed yesterday and just went for a long walk with Donna V on the West Haven boardwalk in between clients. Today is a rest and recover day. Tomorrow its leg day...bring it on!

PS I also added some wild rice and sweet potatoes into my regimen....damn, sweet potatoes taste so good with cinnamon and butter!

Day 16

05/29/2011 10:40:00

Ok, back to the drawing board. Weight is dropping below where I want it too, finally figured out that carbs and overall calories are to low and that week 3 pics look dont look as good as week 2. In retrospect, I am not sure what I was thinking dropping my carbs and calories that low from the get go....soooo today is a refeed day, I already got in

1/2 cup oatmeal

1 tablesoon of peanut butter

1 whole banana

strawberries

went to gym had a good back workout - did 40 grams of carbs as part of recovery drink

got home and nailed 8 chocolate chip pancakes with butter, syrup and 2 fried eggs

Today is going to be a fun day eating wise.....stay tuned.

I should look better in week 3 pics, extra carbs means more water and glycogen into the muscle, faster metabolism, and better enviroment for growth....

You have to listen to your body, and make the appropriate adjustments going forward....my new meal plan is done, I will be sharing it with you shortly.

Have a great day!

End of week 2 - 6 weeks to go!

05/26/2011 18:13:00

Took a few days off from bloggin'....Well, today is the end of day 3, still no indiscressions. I feel good, hungry at times. At night I typically have a swiss miss hot chocolate and that seems to do the trick. My training has been great!

Yesterday: 1 hour of boxing with my coach John

Workout today:

Warmups

Single Leg Split Squat 95x10, 105x10, 115x10, 115x10, 115x10

2 sets of Squats @ 95x20 reps

all sets about 1.5 min rest

Couldn't do RDL's today, low back was just not 100% so I opted for single leg RDL with a kettlebell which allowed me to spare the low back and work on hip stability, coordination and balance.

Yesterday Donna V. and I ran at West Haven Boardwalk..went about 3 miles with some sprint work mixed in for the last .5 mile or so....felt awesome to run with sunshine!

I will be posting my 2 week pictures this weekend.

For the most part, I feel like things are a bit slow....but definitely getting leaner..As of today I am down about 2.5-3lbs.

Today's Meals:

MEal 1:

1.5 scoops protein

1 tablespoon of coconut oil

SNack

3 cage free organic eggs

Triple Espresso

Lunch

Ground Beef chili

Side Salad olive oil

Post Workout Surge Recovery Drink

Snack:

2% Greek Yogurt

12 almonds

Small iced coffee

Dinner:

Outback

6 oz victoria filet

1 cup steamed veggies

salad with no croutons no dressing (you can certainly eat out when on the program, you just have to stick with the program)

Snack tonight....maybe greek yogurt again??

Here's a snapshot of tomorrow's lunch - 9 oz of COD with wasabi dressing and brussel sprouts..YUM!

Week 2 Pics (have to figure out lighting and depth)

05/22/2011 13:25:00

Week 1 Week 2

Week 2 Pics

05/22/2011 13:21:00

Before After

Day 10 Week 2 pics

05/22/2011 13:17:00

Today's Sunday, met with Mark Modine for a quick bodyfat reading. According to the shitty caliper's its stayed the same at 7.9%. As I tell my clients, you can't get wrapped up in the numbers. I look and feel leaner, weight is down 2.4lbs.....I will keep pushing forward.

Week 1: Week 2: