Here is week 4.
Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
Sunday, March 6, 2011
Warp Speed Fat Loss Week 3
I forgot to post Weeks 3 and 4 workouts but here they are... finished up this training module last week and will post results soon.
Friday, February 4, 2011
Warp Speed Fat Loss Week 2
Week two of Warp Speed was off to a rough start given that my back is suffering from the several hundred pounds of snow I removed from my car/parking space. Our parking spot sits between two garages, and therefore, all of the snow drifted right on top of my car. A sold 3-4 feet deep of snow needed to be moved! Four hours later, my spot is cleared and my body is sore.
It's now Friday. I still can't get my car out of the alley... so my manager picked me up for work today after 2 days of working from home.
Tuesday, February 1, 2011
2011 Weight Loss Update: Weeks 1-4
As you can see from the chart below, there was no weight loss progress in January. Ugh. I never even broke 120 lbs.
The good news is that I am seemingly stronger. I can squat 110, deadlift 100 and Bench press 80lbs.
It's time to switch things up. I have a new workout program called "Warp Speed Fat Loss". Week 1 workout program below, you can click on the image to get a larger size. I'm also doing my best to stick to protein (chicken, beef, fish) and veggies for 2 meals a day. We'll see how the next few weeks go... Let's hope for some progress.
Monday, December 20, 2010
2011: A new year, a new me!
I recently updated my weight/body fat tracker. The news is not good. I have basically gained a lot of weight – and all primarily body fat. How depressing. Check out this chart that plots my last 4 years of weight. Yes, I’m neurotic but honestly it’s very telling! (click to enlarge)
Today, I’m currently 124 lbs, 26% body fat. Yuck. I’m wasting energy carrying around 32 lbs of pure fat. My goal is 110 lbs, 15-17% body fat. This is totally realistic since I was very close to this composition a mere 2.5 years ago. On April 16, 2008 I was 114 lbs and 15.5% body fat. In order to achieve this goal, I need to lose 13-15.5 lbs of fat and add 2.5-4.7 lbs of muscle.
Over the past week I’ve been working with my former trainer Randy to construct a new eating and workout program. Based on my n=1 (me) longitudinal study, I looked at what’s worked in the past and what hasn’t. You’ll notice in the graph that weight training and caveman/velocity diets are the main loss periods. I did lose weight on the Clean program but I think I ended up destroying muscle mass. Unfortunately, I didn't test my BF % to know if that's a true statement. I want to change my overall body composition and not just lose weight.
Here are the highlights of my 2011 plan:
FOOD:
1. Intermittent fasting. The “fasted state” will last for 14 hrs (16 for males) and therefore I will basically eat 3 meals within an 8-10 hour period. Read up on the Leangains blog. My target is to keep this ‘feeding period’ to 12noon – 8pm. I also saw this fasted state working for me while on the “Clean Program”. The difference is that during the Clean Program, I am pretty sure I lost a lot of my body muscle along with the body fat which was not my goal.
2. Reduce Calorie Intake to 1280/day. Using the livestrong website, I estimated losing 1.5 lbs/week and the result is 1280 calories/day. This is quite similar to the 1250/day recommended by my sports nutritionist two years ago. With a 1.5 lb/week goal, it should take me 10 weeks of strict caloric adherence in order to lose 15 lbs. So in reality, it will probably take me 3-4 months at minimum.
a. Maintain a predominately Paleo Diet. It’s noted on the graph as “Caveman Diet” and you will see this is the point that I lost a significant amount of weight/fat. Paleo Diet is based on the premise that humans are hunters & gatherers. If you think about it, what did Cavemen eat? Meat, veggies, nuts and berries. Best part is, this is naturally a gluten-free diet.
b. Reduce carb intake to 36-48g/day and only consume low glycemic carbs. “The immediate pre-workout meal should contain no more than a moderate amount of low glycemic carbs. Approx 0.3-0.4g carbs per pound body weight. Have this meal 1.5-2.5 hours pre training session." Leangains. That’s 36-48g carbs for me at 120 lbs.
3. A new Supplement Program. Increase daily Fish Oils, and add supplements such as proteins in the form of Branch Chain Amino Acids and L-Carnitine Tartrate.
a. I’ll be increasing Omega 3's to 15/day or 30grams. Lots of health studies available on omega 3’s so I don’t need to bore you with details.
b. 18grams/day of Branch Chain Amino Acids. BCAA’s are highly recommended by many training professionals. I’ll take 6 grams pre-workout, 6 grams post-workout and 6 grams 2 hours later. I read up a lot on this blog from trainer Randy. It’s not the easiest read but there’s a lot of good information and the writer consolidates information from training professionals around the world. This is where the basis of my new diet-workout plan started.
c. 6-8 grams/day of L-Carnitine Tartrate, a natural supplement. I read several articles on the non-toxic supplement and benefits that sold me are:
i. Increased strength and endurance
ii. Accelerated muscle regeneration
iii. Increased cardiac output and lowers heart rate under stress (especially with my super-high heart rate issues)
iv. Slows aging of the brain (dementia runs in my family).
v. It’s especially beneficial for those who are insulin resistant and with my high triglycerides, it may prove to work better for me than for the average.
You can google this substrate to learn more about it. Here or here. Check out a video from trainer Randy. This supplement was part of my significant weight loss in Feb-March 2008.
TRAINING
1. Train in the morning after a fasted state. I used to train in the morning before work primarily because the gym is less crowded and I can get on any machine I needed. Training in the morning meant that I didn’t have time to eat breakfast before training. Little did I know, this could have actually contributed more to the weight loss rather than training after eating. This article, is a study about fasted state workouts.
2. New workout programs. I started the Christian Thibaudeau Get Jacked Fast program a couple of months ago. I’ve really noticed a change in my endurance and strength. I can now squat 100 lbs again – and not just 1 squat, a whole six sets! I’ll continue on this program for awhile. Just message me for details.
Disclaimer: I'm not a trained nutritionist nor certified personal trainer. I'm just telling you what my plan is and am not recommending this plan for others. Please consult your health care professional. I'm not responsible for anything you try based on my blog. Good luck :)
Over the past week I’ve been working with my former trainer Randy to construct a new eating and workout program. Based on my n=1 (me) longitudinal study, I looked at what’s worked in the past and what hasn’t. You’ll notice in the graph that weight training and caveman/velocity diets are the main loss periods. I did lose weight on the Clean program but I think I ended up destroying muscle mass. Unfortunately, I didn't test my BF % to know if that's a true statement. I want to change my overall body composition and not just lose weight.
Here are the highlights of my 2011 plan:
FOOD:
1. Intermittent fasting. The “fasted state” will last for 14 hrs (16 for males) and therefore I will basically eat 3 meals within an 8-10 hour period. Read up on the Leangains blog. My target is to keep this ‘feeding period’ to 12noon – 8pm. I also saw this fasted state working for me while on the “Clean Program”. The difference is that during the Clean Program, I am pretty sure I lost a lot of my body muscle along with the body fat which was not my goal.
2. Reduce Calorie Intake to 1280/day. Using the livestrong website, I estimated losing 1.5 lbs/week and the result is 1280 calories/day. This is quite similar to the 1250/day recommended by my sports nutritionist two years ago. With a 1.5 lb/week goal, it should take me 10 weeks of strict caloric adherence in order to lose 15 lbs. So in reality, it will probably take me 3-4 months at minimum.
a. Maintain a predominately Paleo Diet. It’s noted on the graph as “Caveman Diet” and you will see this is the point that I lost a significant amount of weight/fat. Paleo Diet is based on the premise that humans are hunters & gatherers. If you think about it, what did Cavemen eat? Meat, veggies, nuts and berries. Best part is, this is naturally a gluten-free diet.
b. Reduce carb intake to 36-48g/day and only consume low glycemic carbs. “The immediate pre-workout meal should contain no more than a moderate amount of low glycemic carbs. Approx 0.3-0.4g carbs per pound body weight. Have this meal 1.5-2.5 hours pre training session." Leangains. That’s 36-48g carbs for me at 120 lbs.
3. A new Supplement Program. Increase daily Fish Oils, and add supplements such as proteins in the form of Branch Chain Amino Acids and L-Carnitine Tartrate.
a. I’ll be increasing Omega 3's to 15/day or 30grams. Lots of health studies available on omega 3’s so I don’t need to bore you with details.
b. 18grams/day of Branch Chain Amino Acids. BCAA’s are highly recommended by many training professionals. I’ll take 6 grams pre-workout, 6 grams post-workout and 6 grams 2 hours later. I read up a lot on this blog from trainer Randy. It’s not the easiest read but there’s a lot of good information and the writer consolidates information from training professionals around the world. This is where the basis of my new diet-workout plan started.
c. 6-8 grams/day of L-Carnitine Tartrate, a natural supplement. I read several articles on the non-toxic supplement and benefits that sold me are:
i. Increased strength and endurance
ii. Accelerated muscle regeneration
iii. Increased cardiac output and lowers heart rate under stress (especially with my super-high heart rate issues)
iv. Slows aging of the brain (dementia runs in my family).
v. It’s especially beneficial for those who are insulin resistant and with my high triglycerides, it may prove to work better for me than for the average.
You can google this substrate to learn more about it. Here or here. Check out a video from trainer Randy. This supplement was part of my significant weight loss in Feb-March 2008.
TRAINING
1. Train in the morning after a fasted state. I used to train in the morning before work primarily because the gym is less crowded and I can get on any machine I needed. Training in the morning meant that I didn’t have time to eat breakfast before training. Little did I know, this could have actually contributed more to the weight loss rather than training after eating. This article, is a study about fasted state workouts.
2. New workout programs. I started the Christian Thibaudeau Get Jacked Fast program a couple of months ago. I’ve really noticed a change in my endurance and strength. I can now squat 100 lbs again – and not just 1 squat, a whole six sets! I’ll continue on this program for awhile. Just message me for details.
Disclaimer: I'm not a trained nutritionist nor certified personal trainer. I'm just telling you what my plan is and am not recommending this plan for others. Please consult your health care professional. I'm not responsible for anything you try based on my blog. Good luck :)
Saturday, July 17, 2010
Insanity Workout Fit Test #2
Here are the results:
1. Switch Kicks: 50 up from 48
2. Power Jacks: 55 up from 38
3. Power Knees: 81 up from 50
4. Power Jumps: 32 up from 24
5. Globe Jumps: 10 up from 6
6. Suicide Jumps: 20 up from 15
7. Push-Up Jacks: 25 up from 12
8. Low Plank Oblique: 29 up from 20
]
We still have a long way to go! and have been taking too many rest days. Time to kick it up a notch!
1. Switch Kicks: 50 up from 48
2. Power Jacks: 55 up from 38
3. Power Knees: 81 up from 50
4. Power Jumps: 32 up from 24
5. Globe Jumps: 10 up from 6
6. Suicide Jumps: 20 up from 15
7. Push-Up Jacks: 25 up from 12
8. Low Plank Oblique: 29 up from 20
]
We still have a long way to go! and have been taking too many rest days. Time to kick it up a notch!
Thursday, June 24, 2010
Insanity Workout
Last Friday was my last day with the Wrigley Company. Now that I've got some extra time on my hands, I decided to try out this Insanity Workout from Beach Body Fitness recommended by my old trainer, Randy. There's been a lot of hype and talk about this program so I figured I'd try it out.
Last night, Ernie and I did the first fit test. My results were pathetic and today my back is completely sore. Sigh. I've got a long way to go.
Here are the results:
1. Switch Kicks: 48
2. Power Jacks: 38
3. Power Knees: 50
4. Power Jumps: 24
5. Globe Jumps: 6
6. Suicide Jumps: 15
7. Push-Up Jacks: 12
8. Low Plank Oblique: 20
We're supposed to do this fit test every two weeks. The whole program goes for 60 days and is pretty intense. I'll try to keep you updated on the results but so far, I'm feeling out of shape and blubbery!
Last night, Ernie and I did the first fit test. My results were pathetic and today my back is completely sore. Sigh. I've got a long way to go.
Here are the results:
1. Switch Kicks: 48
2. Power Jacks: 38
3. Power Knees: 50
4. Power Jumps: 24
5. Globe Jumps: 6
6. Suicide Jumps: 15
7. Push-Up Jacks: 12
8. Low Plank Oblique: 20
We're supposed to do this fit test every two weeks. The whole program goes for 60 days and is pretty intense. I'll try to keep you updated on the results but so far, I'm feeling out of shape and blubbery!
Tuesday, February 23, 2010
Workout of the Day
Warm Up: 10 min on the stair master to get your heart rate going and your muscles warm
Circuit A: 3 Sets
Inclined Bench Presses: 8 Reps (I used 55 lbs today)
Full body squats and shoulder press: 15 Reps (I used a 20 lb straight barbell holding it near my shoulders for the full squat and raised the barbell over my head as I stood from the squat all the way to my tippy toes.)
Shoulder Raise: 10 Reps (I used a 5 lb weight in each hand. From a resting position, keeping your arms straight, raise the weights out to your front. Return to rest. Raise the weights to your side so you are making a "T" with your body. The motions should be slow to build muscles - count to 3 during each movement up and 3 during each movement down.)
Circuit B: 3 Sets (I used 110 lbs today)
Hip Abductor: 12 reps
Hip Adductor: 12 reps
Circuit C: 3 Sets (I used 55 lbs today)
Hamstring Curl: 10 reps
Upright Leg Curl: 10 reps
Leg Extension: 10 reps
Circuit D: 3 Sets
Back Extensions: 10 reps with 2 kettlebells
Swiss Ball Crunch: 20 crunches
The theory behind Circuits B, C and D are to develop your muscles evenly on each side of your body. If one side of your body is weaker than the other, work up to equalize the strength in the muscle. Here's an example: you want your abs as strong as your back to assist with balance. If your abs are stronger than your back, you may appear hunched over since the ab muscles are much tighter than the loose back muscles which pulls your spine/trunk forward. This is common with people who work out their abs all the time and not the rest of their core stability muscles. It can also lead to lower back and/or hip pains.
For more on core workouts, check out this fantastic book: The Core Performance
.
NOTE: I'm not a certified trainer in any way. Use this program at your own risk. (but please use some common sense!)
Circuit A: 3 Sets
Inclined Bench Presses: 8 Reps (I used 55 lbs today)
Full body squats and shoulder press: 15 Reps (I used a 20 lb straight barbell holding it near my shoulders for the full squat and raised the barbell over my head as I stood from the squat all the way to my tippy toes.)
Shoulder Raise: 10 Reps (I used a 5 lb weight in each hand. From a resting position, keeping your arms straight, raise the weights out to your front. Return to rest. Raise the weights to your side so you are making a "T" with your body. The motions should be slow to build muscles - count to 3 during each movement up and 3 during each movement down.)
Circuit B: 3 Sets (I used 110 lbs today)
Hip Abductor: 12 reps
Hip Adductor: 12 reps
Circuit C: 3 Sets (I used 55 lbs today)
Hamstring Curl: 10 reps
Upright Leg Curl: 10 reps
Leg Extension: 10 reps
Circuit D: 3 Sets
Back Extensions: 10 reps with 2 kettlebells
Swiss Ball Crunch: 20 crunches
The theory behind Circuits B, C and D are to develop your muscles evenly on each side of your body. If one side of your body is weaker than the other, work up to equalize the strength in the muscle. Here's an example: you want your abs as strong as your back to assist with balance. If your abs are stronger than your back, you may appear hunched over since the ab muscles are much tighter than the loose back muscles which pulls your spine/trunk forward. This is common with people who work out their abs all the time and not the rest of their core stability muscles. It can also lead to lower back and/or hip pains.
For more on core workouts, check out this fantastic book: The Core Performance
.NOTE: I'm not a certified trainer in any way. Use this program at your own risk. (but please use some common sense!)
Monday, February 15, 2010
Workout of the Day
Sprints: 20 min
Warm up at your 5K pace for 2 minutes.
Alternate Sprint/Rest for 20 minutes
Sprint for 1 minute: Increase the treadmill to a sprinting speed (for me, it's about speed 9 on a Lifetime Fitness Treadmill) The speed should get your heart rate up to 180 beats/minutes by the end of 1 minute.
Rest: Carefully jump off the mill. It's easiest if you hold on to the handbars and land your feet to the outside of the moving belt. Rest until your heart rate reaches 140 beats/minutes.
Circuit 1: 3 Sets
Bench Press: 10 reps (I did 50 lbs) * it's always good to have a spotter. However, we don't all have the luxury of working out with someone else. Just make sure there's enough other gym-goers around. In case you get pinned, someone can help you out!
E-Z bar curl: 10 reps (30 lbs) see video here.
Skull Crushers: 10 reps (30 lbs) see video here. * these are easier with an "E-Z" bar, which is basically a straight barbell but in the middle of the bar is zig-zag for easier gripping.
Circuit 2: 3 Sets
Pull Ups: 10 reps (55 lb counter balance) * if you haven't worked up to unaided pull-ups, add a counterbalance weight enough so you still feel your muscles worked by the 3rd or 4th rep, and muscles are tired by the 8th rep.
Dips: 10 reps (55 lb counter balance) * same as the pull-ups, use a counterbalance if you need to.
Push Ups: 10 reps
NOTE: I'm not a certified Personal Trainer. Try all of these workouts at your own risk.
Warm up at your 5K pace for 2 minutes.
Alternate Sprint/Rest for 20 minutes
Sprint for 1 minute: Increase the treadmill to a sprinting speed (for me, it's about speed 9 on a Lifetime Fitness Treadmill) The speed should get your heart rate up to 180 beats/minutes by the end of 1 minute.
Rest: Carefully jump off the mill. It's easiest if you hold on to the handbars and land your feet to the outside of the moving belt. Rest until your heart rate reaches 140 beats/minutes.
Circuit 1: 3 Sets
Bench Press: 10 reps (I did 50 lbs) * it's always good to have a spotter. However, we don't all have the luxury of working out with someone else. Just make sure there's enough other gym-goers around. In case you get pinned, someone can help you out!
E-Z bar curl: 10 reps (30 lbs) see video here.
Skull Crushers: 10 reps (30 lbs) see video here. * these are easier with an "E-Z" bar, which is basically a straight barbell but in the middle of the bar is zig-zag for easier gripping.
Circuit 2: 3 Sets
Pull Ups: 10 reps (55 lb counter balance) * if you haven't worked up to unaided pull-ups, add a counterbalance weight enough so you still feel your muscles worked by the 3rd or 4th rep, and muscles are tired by the 8th rep.
Dips: 10 reps (55 lb counter balance) * same as the pull-ups, use a counterbalance if you need to.
Push Ups: 10 reps
NOTE: I'm not a certified Personal Trainer. Try all of these workouts at your own risk.
Wednesday, February 10, 2010
How could you go wrong with that?
DAY: 10
LBS TO GOAL: 1.8
This morning at 7:13am I got an email reminder about today's department awards. "There will be food and drink... it includes mini-burgers and cupcakes - how can you go wrong with that?!"
Yeah, how could you.
The food spread looked super delicious. Mini-burgers, mini-cupcakes, mini-fried fish and chips, mini-crabcakes, mini-quiches. At times like this, you REALLY wish you could eat all things mini.
It's a good thing I ate half a chicken breast before heading to the awards.
WORKOUT:
Warm-up run
3 Sets of:
BREAKFAST: Peach, Mango, Blueberry Smoothie
Drank while I was on a conference call.
LUNCH: Quinoa Salad, Half a Chicken Breast
Ate during a meeting. It was pretty back to back today...
DINNER: Mango and Pineapple
Nothing exciting on the food front today. Just extremely tired and really itchy from the cold weather drying out my skin. The most exciting thing of the day is that my friend Stephanie was cast as the temporary Orbit girl!!! yeah! go Steph :) We met back in 2007 on the set of "The Dark Knight" and have had a permanent bond since then. I'm super excited for her!
Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself
LBS TO GOAL: 1.8
This morning at 7:13am I got an email reminder about today's department awards. "There will be food and drink... it includes mini-burgers and cupcakes - how can you go wrong with that?!"
Yeah, how could you.
The food spread looked super delicious. Mini-burgers, mini-cupcakes, mini-fried fish and chips, mini-crabcakes, mini-quiches. At times like this, you REALLY wish you could eat all things mini.
It's a good thing I ate half a chicken breast before heading to the awards.
WORKOUT:
Warm-up run
3 Sets of:
- Side shuffle: Face left while on the treadmill and shuffle sideways making sure to not cross over your legs. Helps engage the glut-meds. Face right and repeat
- Backwards Run: Face backwards on the treadmill to run backwards. It will probably take a bit to get used to so start at a slow pace (2.2 on the mill) so you don't fall off! This also engages the glut-meds and helps develop muscles you don't use as much when running forward. The bonus is that this can contribute to a tighter bum!
- Lat Pull Downs: 3 sets, 10 reps, 55 lbs
- Low Row: 3 sets, 10 reps, 50 lbs
- Tricep Pull Downs: 3 sets, 10 reps, 20 lbs
BREAKFAST: Peach, Mango, Blueberry Smoothie
Drank while I was on a conference call.
LUNCH: Quinoa Salad, Half a Chicken Breast
Ate during a meeting. It was pretty back to back today...
DINNER: Mango and Pineapple
Nothing exciting on the food front today. Just extremely tired and really itchy from the cold weather drying out my skin. The most exciting thing of the day is that my friend Stephanie was cast as the temporary Orbit girl!!! yeah! go Steph :) We met back in 2007 on the set of "The Dark Knight" and have had a permanent bond since then. I'm super excited for her!
Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself
Monday, February 8, 2010
CLEAN in full swing
DAY: 8
LBS TO GOAL: 2.4
Today marks the CLEAN program in full swing. I finished Elimination Diet week rather unsuccessfully, as I had cheese on both Saturday and Sunday. This could be the reason my weight is up today...er, maybe it was the fries, or wine, or the gluten-free cupcakes. Let's call a spade a spade and say that I spent the weekend eating things I knew I wouldn't taste for the next three weeks.
I knew Saturday would be tough since we celebrated a birthday. But that doesn't make for much of a consolation since in the next three weeks will include Valentines Day and our Anniversary. We'll have to either pick restaurants that can accommodate the CLEAN program, or make meals at home.
Well, whatever. Onward and upward!
WORK-OUT: Short and sweet workout this morning since I was running later than planned:
warm-up run: 0.5 mi, 9 min pace
bench presses: 3 sets, 10 reps, 45 lb bar
shoulder shrugs: 3 sets, 15 reps, 35 lb weights each
chest presses: 3 sets, 15 reps, two 15 lb weights
poliquin curls: 3 sets, 10 reps, two 7.5 lb weights
concentration curls: 3 sets, 10 reps, 15 lb weights each
I'm not as strong as last spring when I was pressing 75 lbs or squatting 105 lbs. But, I am making an effort to retain my muscle mass as I cleanse over the next three weeks. Maybe I can even increase my muscle mass with tougher lifting routines.
Breakfast: Mango, Peach and Blueberry Smoothie
I drank almost a liter of water during my work-out this morning so I wasn't very hungry for breakfast and didn't drink the smoothie until after 10am.
Lunch: Quinoa Salad
I was, however, hungry by the time lunch rolled around and scarfed down the Quinoa Salad that I brought to work. The serving size was approximately a cup and half. I'm feeling pretty full now.
Snack: Sunflower Seeds
I intended to eat almonds, but I left work and forgot them at my desk. Kellogg Kafe didn't have any almonds so I had to choose between sunflower and pistachio. Maybe I should have gone with the pistachio.
We tasted 9 gum samples back-to-back during a meeting today. If you've ever chewed 9 pieces of gum in a row, you know the turmoil my tummy is going through. Sugar-free gum and candy create an immense amount of gas in your digestive system. A true sign that sugar-free products are probably not good for your health. Hope I can make it through class!
Dinner: Avocado, Kale and Spinach Smoothie (with Pineapple to sweeten)
I couldn't even make it through half of this smoothie. I am just plain sick of green smoothies. Of course I was starving by the time I got home from class at 9:45pm. I made a little snack of zucchini and hummus. Then, I got the bright idea to mix cubed avocado, red onion, cilantro, celery and lime together for a make-shift salsa. It was actually pretty good! But since it was so late eating, I have to wait til 10am to eat breakfast because of the 12 hour 'fasting'!
GROCERIES: $276.21
This seems like a LOT to be spending on groceries for 1.4 people (sometimes Ernie eats with me), after all it's only been 2 weeks. On the flip-side, it's proving to be difficult to eat at restaurants so I'm hoping to reallocate what I'd normally spend on restaurants towards my grocery bill.
TIP: To make your greens last longer, wrap your veggies with 1 sheet of Bounty Paper Towels to keep the moisture from rotting the veggies. Still, leafy greens will only last you 1.5 to 2 weeks max.
Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself
LBS TO GOAL: 2.4
Today marks the CLEAN program in full swing. I finished Elimination Diet week rather unsuccessfully, as I had cheese on both Saturday and Sunday. This could be the reason my weight is up today...er, maybe it was the fries, or wine, or the gluten-free cupcakes. Let's call a spade a spade and say that I spent the weekend eating things I knew I wouldn't taste for the next three weeks.
I knew Saturday would be tough since we celebrated a birthday. But that doesn't make for much of a consolation since in the next three weeks will include Valentines Day and our Anniversary. We'll have to either pick restaurants that can accommodate the CLEAN program, or make meals at home.
Well, whatever. Onward and upward!
WORK-OUT: Short and sweet workout this morning since I was running later than planned:
warm-up run: 0.5 mi, 9 min pace
bench presses: 3 sets, 10 reps, 45 lb bar
shoulder shrugs: 3 sets, 15 reps, 35 lb weights each
chest presses: 3 sets, 15 reps, two 15 lb weights
poliquin curls: 3 sets, 10 reps, two 7.5 lb weights
concentration curls: 3 sets, 10 reps, 15 lb weights each
I'm not as strong as last spring when I was pressing 75 lbs or squatting 105 lbs. But, I am making an effort to retain my muscle mass as I cleanse over the next three weeks. Maybe I can even increase my muscle mass with tougher lifting routines.
Breakfast: Mango, Peach and Blueberry Smoothie
I drank almost a liter of water during my work-out this morning so I wasn't very hungry for breakfast and didn't drink the smoothie until after 10am.
Lunch: Quinoa Salad
I was, however, hungry by the time lunch rolled around and scarfed down the Quinoa Salad that I brought to work. The serving size was approximately a cup and half. I'm feeling pretty full now.
Snack: Sunflower Seeds
I intended to eat almonds, but I left work and forgot them at my desk. Kellogg Kafe didn't have any almonds so I had to choose between sunflower and pistachio. Maybe I should have gone with the pistachio.
We tasted 9 gum samples back-to-back during a meeting today. If you've ever chewed 9 pieces of gum in a row, you know the turmoil my tummy is going through. Sugar-free gum and candy create an immense amount of gas in your digestive system. A true sign that sugar-free products are probably not good for your health. Hope I can make it through class!
Dinner: Avocado, Kale and Spinach Smoothie (with Pineapple to sweeten)
I couldn't even make it through half of this smoothie. I am just plain sick of green smoothies. Of course I was starving by the time I got home from class at 9:45pm. I made a little snack of zucchini and hummus. Then, I got the bright idea to mix cubed avocado, red onion, cilantro, celery and lime together for a make-shift salsa. It was actually pretty good! But since it was so late eating, I have to wait til 10am to eat breakfast because of the 12 hour 'fasting'!
GROCERIES: $276.21
This seems like a LOT to be spending on groceries for 1.4 people (sometimes Ernie eats with me), after all it's only been 2 weeks. On the flip-side, it's proving to be difficult to eat at restaurants so I'm hoping to reallocate what I'd normally spend on restaurants towards my grocery bill.
TIP: To make your greens last longer, wrap your veggies with 1 sheet of Bounty Paper Towels to keep the moisture from rotting the veggies. Still, leafy greens will only last you 1.5 to 2 weeks max.
Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself
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