Current Routine
Filed Under Journal | Posted on July 9, 2008
14 Day Cycle (Abs twice a week on random days, random routines)
Wednesday- Upper
Thursday- Plyometrics (Vertical Jump Bible Beginner)
Friday- Lower
Saturday- Cardio
Sunday- Upper
Monday- Plyometrics (Vertical Jump Bible Beginner)
Tuesday- OFF
Wednesday- Lower
Thursday- Plyometrics (Vertical Jump Bible Beginner)
Friday- Upper
Saturday- Cardio
Sunday- Lower
Monday- Plyometrics (Vertical Jump Bible Beginner)
Tuesday- OFF
Current Eating Plan (200 grams protein daily, 20-25% calories from fat, rest from carbs):
Upper Body Day- 2750 calories
Lower Body Day- 3000 calories
Cardio/Plyo Day- 2500 calories
Off Day- 2250 calories
Cheat Meal- Once a week between 1000-1500 calories, mostly protein and fats consisting of sushi, shrimp and crab.
Current Supplements:
Controlled Labs Reduction
Controlled Labs Green Mag
Controlled Labs Purple Wraath
Animal Pak
Animal Flex
AST Micronized Creatine
Think Before You Drink- Unhealthy Drinks
Filed Under Nutrition | Posted on July 8, 2008
Drinks make it easy to consume an abundance of calories in a very short amount of time withut getting the satisfaction of being full. Here are some of the worst culprits courtesy of Mens Health author David Zinczenko: Source
Americans have a drinking problem, and not the type you might think. After posting a blog a few weeks ago called “Belt-Busting Beverages,” we received hundreds of comments from the Yahoo community claiming they had no idea the stuff they drink could be so hazardous to their waistlines.
Here’s a typical refrain voiced by one disturbed drinker: “I know a lot of people that are battling with their weight, and they tell me all the time, ‘I don’t eat that much, and I still can’t lose weight.’ “
Whether you are a desperate dieter or just someone looking to drop another few pounds in time for beach season, here’s a tough stat to swallow: According to the FDA, the average American takes in 82 grams of added sugars every day. That’s 20 teaspoons, which contribute an empty 317 calories to our already calorie-saturated diets.
Sure, some of that comes from soda, but even if you’ve traded regular Coke for diet, whole milk coffee drinks for low-fat lattes, and you barely touch the booze, you could still be taking in 20 percent or more of your calories from beverages. Add a few of those other indulgences in — or consume one of the liquid disasters listed here — and you can suddenly be sucking in a few days’ worth of calories through a straw!
(You read that last sentence right.)
To give you a better idea of the drinks most responsible for sabotaging your health, fitness, and weight-loss goals, we created a list of America’s Unhealthiest Drinks. Read up, then sip responsibly.
Worst “Healthy” Drink
Glaceau VitaminWater (any flavor; 20 oz bottle)
130 calories
33 grams sugar
Vitamins and water might sound like the ultimate nutritional tag team, but what the label doesn’t say is that a bottle of this stuff carries nearly as much sugar and calories as a can of Coke. Makes sense, though, since this so-called functional beverage is produced by our often-sugar-crazy friends at The Coca-Cola Company.
Worst Juice Imposter
Arizona Kiwi Strawberry (23.5 oz can)
360 calories
84 g of sugar
These hulking calorie cannons (5 percent juice, 95 percent sugar water) are sold at gas stations and convenience stores across America for the low, low price of 99 cents, making this quite possibly the cheapest source of empty calories in the country.
Worst Smoothie
Jamba Juice Peanut Butter Moo’d Power Smoothie (30 oz)
1,170 calories
169 g sugars
30 g fat
Jamba Juice calls it a smoothie; we call it a milkshake, with more sugar than an entire bag of chocolate chips. (Note: We’re pretty sure this is the drink Hollywood actors rely on when looking to put on 20 pounds for the role as a heavy!)
Worst Summer Cocktail
Pina Colada
625 calories
75 g sugars
Made from a blend of sickly-sweet pineapple juice and fat-riddled coconut milk, pina coladas may be this summer’s biggest beach-body saboteurs. In fact, the only redeeming part of this drink is the garnish — that lonely chunk of pineapple hanging from the rim. Try a lime daiquiri or a mojito instead and save up to 400 calories a drink.
The Unhealthiest Drink in America
Baskin Robbin’s Large Heath Bar Shake (32 oz)
2,310 calories
266 g sugar
108 g fat (64 g saturated)
Let’s look at America’s Worst Drink in numbers:
73: The number of ingredients that go into this milkshake.
66: The number of teaspoons of sugar this drink contains.
11: The number of Heath Bars you would have to eat to equal the number of calories found in one Baskin Robbins Large Heath Bar Shake.
8-12: The average number of minutes it takes to consume this drink.
240: The number of minutes you’d need to spend on a treadmill burning it off, running at a moderate pace.
Not Dead Yet- At 304 Pounds and Dropping
Filed Under Journal | Posted on July 8, 2008
Sorry for the lack of updates the past month, but my Wordpress interface for the blog is messed up. I am unable to edit or format my font and pictures. I have tried to fix this, but have been unable to do so. Hopefully, I can get it up and running properly this week.
On a personal note, I am down to 304 pounds fully clothed and doing great. That brings my total loss to 146 pounds since I started a little over a year ago.
I’ll be doing a Youtube video very soon, so keep on the lookout!
Down to 316. 1 Pounds and 51″ Waist
Filed Under Journal | Posted on May 22, 2008
Weighed myself today and I was pretty pleased overall. I lost 2.5 pounds and 1.5 inches on my waist since the last measurements. I would love to be 312 or less by the end of this month.
That gives me 10 days to bust my ass and get ready for push towards 300.
My legs felt like jello yesterday after my plyometric workout and they didn’t feel all that much better today during cardio on the elliptical. My body just needs to hold up and get enough rest and I should be fine.
I would have loved to play basketball tonight but the court is always full from 7 pm to 10 pm. Next time, I am going to pull the fire alarm and clear the damn court out.
And I want to give a big THANK YOU to my mother. She prepared some great meals for me this week and they were a lifesaver.
Chicken with tomatoes and okra = amazing
New Week, Same Goals
Filed Under Journal | Posted on May 19, 2008
The past two weekends I attended family functions and enjoyed great meals- one weekend was Mexican and the other was Japanese hibachi-style (pictures coming soon).
Also for the 1st time in a long time, I ate a piece of cake at each function-actually two at the Japanese restaurant since we were having a dual celebration for my cousin’s confirmation and his brother’s high school graduation. I tried to stay within my routine of eating 1200-1500 calories and then just my Off-Plan meal for the rest of my intake.
Thursday is my weigh-in day so we’ll see where I am at after being at 318 two weeks ago. The end of the month is coming fast. My goal is still the same- be below 300 pounds at the end of June.
On another note, I made a nice breakthrough at the gym on Sunday. The last month, I have been stuck on 90 pound dumbbells for my incline bench press. After finally getting to 6 reps @ 90 pounds the last two weeks, I decided to bump up the weight to 95 pound dumbbells. Amazingly, I was able to get in my 6 reps with the 95 pounds with good effort and form. My next goal is triple digits with 100 pound dumbbells.
The new plyometric routine is working out better than expected. I thought my body would breakdown from the exertion and strain but my fortitude is better than I expected. My body seems the handle the stress well and recover pretty speedily between workouts. With this kind of workout, I am literally shocking my muscles and trying to create explosiveness in my legs. As I lose more weight, that will be less un-needed strain on my joints and tendons.
I am really going to buckle down these last 6 weeks to get below 300 by the end of June. While suffering lean muscle loss is the last thing I want to do, I am going to walk the tightrope between maximum fat loss and minimal muscle loss these last few weeks.
