An Overview/ August13, 2012

Okay so I’m creating this separate blog because a lot of people seem to be interested in what I eat and what I do when I workout.  I’m no expert, but I have come a long ways in the past two years losing about 30 pounds.  My body still has a ways to go in my opinion, but since you are all interested I’ll just lay it all out here.  I’m also not promising to be an “ideal” of health because we all fall short sometimes, so there will be days I don’t workout and days I kill some Oreos, but I’ll post even those things here.  Any supplements I mention are just ones that I have found success, or failure, from, but I have no ties to any of them as far as promoting them go.  I also take some workouts/suggestions from my brother and roommate who derive a lot of their workouts from crossfit ( Reference: www.crossfit.com ), and I also use  workouts from a friend that I used to workout with who is a MMA fighter.  Some of those workouts came from the book The Dolce Diet: Living Lean (http://www.amazon.com/The-Dolce-Diet-Living-Lean/dp/0615531679).

I’ll run down a brief list of supplements that I’m taking at the moment, and I can go more into their purpose and when I take them throughout the day in another blog.

·         Cellucor Super HD or GNC Burn 60 (I’m trying to decide which one works best for me)
·         CLA
·         Fish Oil
·         GNC Waterex
·         GNC Active Women Multi Vitamin

My Diet in a nutshell is :

·         High protein/ lean meats (i.e. lot of chicken, peanut butter, almonds, eggs)
·         Lower carb/complex carbs (Essentially I try to avoid a lot of starches such as pasta, potatoes, white bread, etc.  Basically if it’s white I stay away.  I try to get most of my carbs from fruits, veggies, and things like 12 grain whole wheat bread that has sunflower seeds and other crazy things in it, granola, oatmeal – things that are high in fiber)
·         Low sugar (You would be surprised how much sugar you consume in a day – start looking at labels. Sugar is highly addictive, and our country consumes far more sugar than is considered healthy)
·         Low sodium (Sodium causes you to retain water and bloat, not to mention it’s horrible for your blood pressure.  This means I steer clear of frozen dinners.  I always look at the sodium content of my food)
·         I don’t worry as much about calories and fat as most people would think.  I have a general idea of how many calories are in different foods and how many I should roughly be consuming.  I also use a lot of extra virgin olive oil and whole milk in my diet.  Fat is not all bad.

So today I took 1 Cellucor Super HD on an empty stomach as directed about 30 minutes for my workout.  In my opinion it’s like cocaine for your workout so I ended up working out far longer than I expected.  My focus today was my thighs.

My Workout:

11:30 a.m.

·         Stretch
·         1 mile run
·         3x 15 air squats

• o   (Reference: http://www.youtube.com/watch?v=xDdSZmWNYQI)

·         3x15  yoga ball hamstring curls

• o   (Reference: http://www.youtube.com/watch?v=czf-1snzG2c)

·         3x14x16x18 lunges @ 30 lbs total
·         Approx. 140 yds. Farmer carries @ 40 lbs total

• o   (Reference: http://www.youtube.com/watch?v=8hulDa1zg2Q)

·         4x10 Goblet Squats (2 sets@10 kg  & 2 set@24 kg)

• o   (Reference:  http://www.youtube.com/watch?v=K592eZxX-vg)

·         2x10, 1x12 Side leg raises with resistance band

• o   (Reference: http://www.youtube.com/watch?v=_XxYq-ZkUQw_)

·         3x10 jumping squats @ 45 lbs

• o   (Reference: http://www.youtube.com/watch?v=kewncZ2HxPw)

·         3x12 calf raises with 20 lbs dumbbells just for fun
·         ½ mile jog/walk cool down
·         Stretch

2:00 p.m.

I know many girls don’t wan’t their thighs to touch, but that’s not my goal.  I am trying to build them up a little bit.  Here’s a photo from today’s workout (nothing like green spandex shorts to help motivate):

My food:

                (Keep in mind I was lazy and didn’t get out of bed until 10, and started working out at 11:30)

After working out I drank a glass of whole milk with a large spoon of Nesquik and ate an omlette I made out of 3 eggs, some salsa, a bit of red onion, and about ½ c. shredded cheese.

                I will probably eat again in about 3-4 hours a couple of leftover chicken breasts, but I’ll have to update this blog at the end of the day with all that I’ve eaten. (DIDNT HAPPEN)

                Instead I met my friend for drinks and had a 2 Jack and Diet cokes, and about 2 of her french fries smothered in cheese!  Seeing as how I'm starving now, I'm going to make a sandwich using my 12 grain whole wheat bread, mayo (which I'm trying to get away from), red leaf lettuce, oscar meyer preservative free chicken lunch meat, and reduced sodium colby jack cheese!

I've also drank about 3.5 liters of water and one small g2 series low cal gatorade