Weight Loss and Healthy Living

More training and nutrition. A mega-squat workout. I video recorded this and included it in the Weight Loss Mindset Part 2: Thought is Creative video clip.


6/17/2003

Weight: 197

Training:

20-minute HIIT (6.6/7.6/8.6/9.6 mph cycles with 10.6 mph "high point")

5 x wide-grip pull-up w/ 40 pounds
12 x narrow-grip rows @ 190 pounds
40 x two-armed dumbbell rows @ 25 pounds

(Repeated with 10% drop, twice)

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E
3x thermogenic (total 60mg ephedrine/600mg caffeine)
2 servings CytoVol
6g creatine

First thing in the morning:
1/2 cup granola with mixed nuts
1/2 cup soy milk

Breakfast:
1 apple
1 pear
1 orange

Early morning meal:
4oz roasted ground buffalo
3 cups broccoli

Lunch snack:
Nature Valley Granola Bar (Oats N' Honey)
6 pretzels

Afternoon meal:
1 portabella mushroom veggie burger
3 cups broccoli

Dinner:
1 Luna Bar (S'mores)

Post-workout:
1 banana

Calories: 1846
Fat: 46g (7g saturated) 22%
Sodium: 1710mg
Potassium: 3240mg
Carbohydrate: 273g (42g fiber / 44g sugar) 56%
Protein: 106g 22%
Water: 158oz

HOOAH!

6/18/2003

5 x squat at 290 pounds
12 x squat at 230 pounds
40 x leg extensions at 115 pounsd

(Repeated with 10% drop, twice)

CAN YOU SAY OUCH?!?!?!?!!?!?

That workout had me sweating about 5 gallons of water. What's more, after totally obliterating my legs, I then got on the treadmill at maximum incline and walked for 15 minutes to catch up on some Father's Day calories!!!! WOO-HOO I'm glad that puppy is over and done with! I made a video of the squat to critique my own form, it's 2 megs .... I may/may not put it up for download, we'll see!

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E
3x thermogenic (total 60mg ephedrine/600mg caffeine)
2 servings CytoVol
6g creatine

First thing in the morning:
Silk Coffee Soy Latte

Breakfast:
1 apple
1 pear
1 peach

Early morning meal:
1 sprouted grain bagel
3 cups of cauliflower/broccoli mix w/ red peppers

Afternoon meal:
1 cup soy chili
3 cups of cauliflower/broccoli mix w/ red peppers

Post-workout:
Clif Bar (Crunchy Peanut Butter)

Calories: 1591
Fat: 31g (3g saturated) 17%
Sodium: 1530mg
Potassium: 1610mg
Carbohydrate: 272g (41g fiber / 80g sugar) 65%
Protein: 73g 18%
Water: 144oz

KEEP IT REAL!

6/19/2003

Weight: 196.25

Training:

20 minutes HIIT (6.6/7.6/8.6/9.6 mph with 10.6 mph close-out)
15 minutes walking at maximum incline at 3.0mph

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E
3x thermogenic (total 60mg ephedrine/600mg caffeine)
2 servings CytoVol

First thing:
Nature Valley Granola Bar (Maple Brown Sugar)

Breakfast:
Dr. McDougall's Oatmeal and 4 Grains

Early morning meal:
Sprouted grain bagel
3 cups mixed greens (turnip, mustard, and kale greens)
2 tbsp red wine vinegar

Afternoon meal:
4oz grilled chicken breast
3 cups mixed greens (turnip, mustard, and kale greens)
2 tbsp red wine vinegar

Dinner:
Clif Bar (Chocolate Almond Fudge)

Calories: 1505
Fat: 36g (4g saturated) 21%
Sodium: 1350mg
Potassium: 2820mg
Carbohydrate: 212g (33g fiber / 56g sugar) 55%
Protein: 95g 24%
Water: 160oz

WHOOOP THERE IT IS!

6/20/2003

... of the current cycle: shoulders and some uphill climbing! Looked like this:

120 x 5 military to front
95 x 12 military to back
25 x 40 arnold press

(repeat two more times)

Max incline, 3.0 mph for 25 minutes

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E
3x thermogenic (total 60mg ephedrine/600mg caffeine)
2 servings CytoVol
6g creatine monohydrate

First thing in the morning:
1/2 cup Breadshop Granola "Honey Gone Nuts" w/
4oz WestSoy Soy Milk

First meal in the office:
Orange
Apple

Early morning meal:
1 sprouted grain bagel
2 cups green beans

Lunch snack:
1 Nature Valley Granola Bar (Oats N' Honey)

Afternoon meal:
1 cup Dr. McDougall's Split Pea and Barley Soup
2 cups green beans

Post-workout meal:
1 cup praline pecan soy ice cream

Calories: 1907
Fat: 58g (4g saturated) 26%
Sodium: 1410mg
Potassium: 2100mg
Carbohydrate: 308g (48g fiber / 70g sugar) 62%
Protein: 63g 13%
Water: 150oz

WOOOOP KEEP IT GREEN!

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