Copy from ShredderSphere:
Quality Over Quantity
Posted Yesterday at 10:00 PM by Mikero1999
Day 26 : Mission 1 : A Six-Pack At Last!
Well, the big news of the day is that whole lactic-acid-metabolic-loading-base-phase of RTP weights is over. Curiously, I was just today reading about some other trainer using a very similar technique for his "phase 1" of his program, so there must be something to it. All I know is I was DYING doing all those lunges. I do walking lunges, and I was grunting with every step! At least I hope it was grunting, and not like crying/yelping; I listen to my iPod when I lift so I can't really hear stuff. But I must say, I am looking freaking ripped during my workouts! I got me a white A-shirt and now I'm full-on Hugh Jackman!
So I was browsing the forums, and I came across this one. It got me thinking. You know, I am not really expecting to win this contest. If the judging was solely on finished appearance, then I would have a really good shot; I am already way leaner than most of the guys in here. But I think the panel will probably vote on who has the most drastic change, as in from overweight to fairly fit, as in the examples Adam used in his RTP promo. Although I am hoping to make the short list just on how shredded I will be at the end. I mean, if I keep on losing BF at the rate I am on right now, I will be looking drastic lean. The kind of lean that would sell programs! However, even if I make the short list, I really think that community will pick the one with the biggest physical change, and who is also the most popular in the community. People will always vote for friends, or at least people they feel like they know. And although I have make some friends, and I post and comment, I will never be on the level of activity of some of the other guys in here. That's just me. I prefer small groups, quality over quantity. So winning, whatever. Like many in here, I joined not hell-bent on winning, but instead to use the contest as a motivational tool to help me achieve my goals. And guess what? It seems to be working! So I will press on, and see what happens in 2 months! Model lean!
On the diet front, I think I could just eat those protein brownies for the rest of my meals and I would be happy. They are really too good to be clean food!
To the people: Easy HIIT day tomorrow! Then reward meal! Yeah! Keep it up you slackers!
My Stats:
DAS: 10/10
CAS: 260/260
CAPS 100%
Saturday, May 30, 2009
Thursday, May 21, 2009
My Low Calorie Day Diet
Copy From ShredderSphere:
My Low Calorie Day Diet
Posted Today at 08:15 PM by Mikero1999
As promised, here is what I eat day after day after day after day...except for refeed and my reward meals.
445a Wake
450a Hit Gold's as soon as they open the doors. I workout fasted. I have heard both sides on pre-workout eating and I do fine with or without. Working out fasted right when I wake up seems to work better for my 6 meal schedule.
630a Banana, Optimum Nutrition Chocolate Protein Shake made with room temp filtered water, 1 cup Kashi GoLean Crunch Honey Almond Flax with 1 cup Publix FF Milk. 3 mugs black coffee.
930a 1 Whole Egg, 5 Egg Whites, scrambled in 1 tbsp Organic Butter. 1 piece Fruit (apple, pear, cherries, orange grapefruit) Supplements: Mutlivitamin/multimineral, 1000mg Vit C, 2 capsules 1200mg Fish Oil
I use any eggs, sometimes cheap ones, sometimes better ones if on sale. I used cooking spray for a while, then realized butter is fine if allocated for calories and fat. Tastes better too! I vary this fruit as much as I can. Variety good! I take my sups every day. I'd like to take more fish oil, but I'm watching my budget.
1030a Work. 1-2 16oz travel mug black coffee.
1230p 4oz Turkey, 1 serving Brown Rice with a large pour of Pace Salsa.
I use a 2lb chunk of precooked, roasted turkey breast I get from Publix. I cut it up and portion it out into 4oz bags. I mix brown rice with the salsa and eat it cold. Sounds weird but tastes pretty good! Esp when hungry!
330p Official Lunch Break. 1 5oz can Starkist Tuna mixed with 1 serving Hellman's Lite Mayo, Steamed Frozen Vegetables.
I change the veggies daily. Sometimes it's a whole bag of Bird's Eye Steamfresh, or sometimes a Green Giant Steamed box. I try to eat ones with no sauce, but occasionally use a seasoned or a sauce one (but never cheese!).
630p 4oz Turkey, 3oz Raw Broccoli, Cauliflower and Carrots. Sometimes 1oz of Raw Unroasted Unsalted Almonds.
I buy these raw veggies already cut up ready to go. A bit more expensive, but way more convenient. Those almonds take some time getting used to! DRY! But raw really is best.
930p Off of work, at home on my Mac blogging on the ShredderSphere. 8oz Baked Chicken Breast cooked with a little brushed-on EVOO and Garlic, 3oz Raw Broccoli, Cauliflower and Carrots. I use the Olive Oil to help the minced garlic stick to the chicken, and use maybe 1/4 tbsp per breast. Makes for tasty chicken! I have done far too much plain grilled.
1030p Bedtime.
Not a whole lotta sleep, but I make up for it on my frequent days off by sleeping in and taking naps. I'd like to do 8 hours a night, but really can't fit it in my schedule. Maybe someday.
So that's what I eat nearly every day. I have been on this diet since like the 3rd day of this Mission, and am happy with it. It is definitely a diet I can stick with for this entire Mission. Will it change after that? See me at the start of Mission 2!!!
I had pics on the SS blog, but will leave them out here. Don't feel like doing all that inserting.
My Low Calorie Day Diet
Posted Today at 08:15 PM by Mikero1999
As promised, here is what I eat day after day after day after day...except for refeed and my reward meals.
445a Wake
450a Hit Gold's as soon as they open the doors. I workout fasted. I have heard both sides on pre-workout eating and I do fine with or without. Working out fasted right when I wake up seems to work better for my 6 meal schedule.
630a Banana, Optimum Nutrition Chocolate Protein Shake made with room temp filtered water, 1 cup Kashi GoLean Crunch Honey Almond Flax with 1 cup Publix FF Milk. 3 mugs black coffee.
930a 1 Whole Egg, 5 Egg Whites, scrambled in 1 tbsp Organic Butter. 1 piece Fruit (apple, pear, cherries, orange grapefruit) Supplements: Mutlivitamin/multimineral, 1000mg Vit C, 2 capsules 1200mg Fish Oil
I use any eggs, sometimes cheap ones, sometimes better ones if on sale. I used cooking spray for a while, then realized butter is fine if allocated for calories and fat. Tastes better too! I vary this fruit as much as I can. Variety good! I take my sups every day. I'd like to take more fish oil, but I'm watching my budget.
1030a Work. 1-2 16oz travel mug black coffee.
1230p 4oz Turkey, 1 serving Brown Rice with a large pour of Pace Salsa.
I use a 2lb chunk of precooked, roasted turkey breast I get from Publix. I cut it up and portion it out into 4oz bags. I mix brown rice with the salsa and eat it cold. Sounds weird but tastes pretty good! Esp when hungry!
330p Official Lunch Break. 1 5oz can Starkist Tuna mixed with 1 serving Hellman's Lite Mayo, Steamed Frozen Vegetables.
I change the veggies daily. Sometimes it's a whole bag of Bird's Eye Steamfresh, or sometimes a Green Giant Steamed box. I try to eat ones with no sauce, but occasionally use a seasoned or a sauce one (but never cheese!).
630p 4oz Turkey, 3oz Raw Broccoli, Cauliflower and Carrots. Sometimes 1oz of Raw Unroasted Unsalted Almonds.
I buy these raw veggies already cut up ready to go. A bit more expensive, but way more convenient. Those almonds take some time getting used to! DRY! But raw really is best.
930p Off of work, at home on my Mac blogging on the ShredderSphere. 8oz Baked Chicken Breast cooked with a little brushed-on EVOO and Garlic, 3oz Raw Broccoli, Cauliflower and Carrots. I use the Olive Oil to help the minced garlic stick to the chicken, and use maybe 1/4 tbsp per breast. Makes for tasty chicken! I have done far too much plain grilled.
1030p Bedtime.
Not a whole lotta sleep, but I make up for it on my frequent days off by sleeping in and taking naps. I'd like to do 8 hours a night, but really can't fit it in my schedule. Maybe someday.
So that's what I eat nearly every day. I have been on this diet since like the 3rd day of this Mission, and am happy with it. It is definitely a diet I can stick with for this entire Mission. Will it change after that? See me at the start of Mission 2!!!
I had pics on the SS blog, but will leave them out here. Don't feel like doing all that inserting.
Wednesday, May 6, 2009
Copy from ShredderSphere:
It's going well. Like my new shoes. Much lighter. Forgot to eat my almonds, oh well. Lower cals for the day. Tomorrow is high cal day, with no veggies. Coolness! Another day off tomorrow. Have to fast for 12 hours for my labs. Interested to see how the numbers will come out. Pretty much just cholesterol, but still want to know what it is. More tomorrow.
Day 3
Posted Today at 09:03 PM by Mikero1999
Happy to be taking a break from the weight program with a cardio day. Steady state, so I decide to do a 30 min run outside with my brand new pair of Nike Pegasus. Felt good, even tho it was getting hot fast and still pretty humid. Ran 3.6 miles, with a pace of about 8:20 miles. Not too shabby! Diet was spot on today, made easy by having the day off. Looking forward to the refeed day tomorrow! Carbs, carbs, carbs! Got my ww pasta ready! Woo hoo! Anyway, back to the gym on Thursday.
I believe this program is all about getting into a habit. By doing all these things every day, I feel I will start to develop a routine that will make it easier to complete the tasks, and thus make it harder to skip a workout or cheat on my diet. So I just have to look at it in terms of just what I have to do this one day, not worrying about what I have to do for the next few days. I just have to get through today. Then, when I wake in the morning, I do the same thing again that day. And the next, and the next, until I hit day 84 and then BAM! I am super ripped! So here we go, one day down, and tomorrow is a new day to once again kick booty!
Here's my stats:
DAS: 10/10
CAS: 30/30
CAPS: 100%
Perfect is easy at the beginning. It's sustaining it that is the true challenge.
It's going well. Like my new shoes. Much lighter. Forgot to eat my almonds, oh well. Lower cals for the day. Tomorrow is high cal day, with no veggies. Coolness! Another day off tomorrow. Have to fast for 12 hours for my labs. Interested to see how the numbers will come out. Pretty much just cholesterol, but still want to know what it is. More tomorrow.
Monday, May 4, 2009
Copy from ShredderSphere:
And there you have it. I was totally stuffing down raw veggies. I hope I didn't go too high on cals. I think I will drop one 6oz portion tomorrow.
20 sec rest is not rest. It is put down the weight, record the reps, and then get set to lift again. For real. But, it is only for a month. Then it changes. Then the last month is circuit! Not really looking forward to that.
All in all, totally doable for the duration. Will take a bit of getting used to, but nothing I can't handle. Bring it!
Day 1 Down!
Posted Today at 09:38 PM by Mikero1999
Well, Day 1 is coming to a close as I post and eat my meal 6. I started with a brutal workout, followed by all-day eating as I stuffed down veggies. Never really hungry, tho. I might have gone a bit high on cals, but I'm measuring and doing FitDay, so I should be close. I'll scale it down it bit tomorrow.
My pics are below. I'm using the thumbnail method. I took a closeup of the paper so you can see the date, even tho it's backwards. Proof baby!
Here are my stats:
DAS: 10
CAS: 10
CAPS: 100%
Perfect 1st Day!
More Stats
Posted Today at 09:45 PM by Mikero1999
Here are my measurements for Day 1. I will be recording weight and BF% every Sunday and posting them.
Sunday 5/3/09
Total Weight 138 lbs
LBM 126 lbs
Lbs Fat 12 lbs
BF% 9%
Chest 37 in
Waist 29.5 in
Thighs 22 in
Biceps 14.25 in
Triceps 13.5 in
And there you have it. I was totally stuffing down raw veggies. I hope I didn't go too high on cals. I think I will drop one 6oz portion tomorrow.
20 sec rest is not rest. It is put down the weight, record the reps, and then get set to lift again. For real. But, it is only for a month. Then it changes. Then the last month is circuit! Not really looking forward to that.
All in all, totally doable for the duration. Will take a bit of getting used to, but nothing I can't handle. Bring it!
Sunday, May 3, 2009
Copy from ShredderSphere:
I am ready. Ate Olive Garden, Pizza Hut Wings, and a pint of Blue Bell Mint Chocolate Chip ice cream. I'm full and ready to hit the gym at 5am. Eating 6 meals will be rough, but by getting them measured out and ready ahead of time should make it easier (I hope!). The new workout will be different, and so will working out without any coffee. But right now, that is the only way I can get six meals in. It still puts me eating at 915pm.
So begins my 84-day Mission 1. Zero days and a wake-up. Here we go!
Bring On Zero Hour!
Posted Today at 08:52 PM by Mikero1999
Well, I am all ready to start Mission 1 tomorrow. I have my meals ready for the next two days, and on Wednesday (my weekend) I will plan my meals for the rest of the week. I have had good meals, and am completely ready to eat super clean. I am going to the gym first thing in the morning, at 5am. I am so excited I can hardly stand it! Bring on Zero Hour!!
I am ready. Ate Olive Garden, Pizza Hut Wings, and a pint of Blue Bell Mint Chocolate Chip ice cream. I'm full and ready to hit the gym at 5am. Eating 6 meals will be rough, but by getting them measured out and ready ahead of time should make it easier (I hope!). The new workout will be different, and so will working out without any coffee. But right now, that is the only way I can get six meals in. It still puts me eating at 915pm.
So begins my 84-day Mission 1. Zero days and a wake-up. Here we go!
Friday, May 1, 2009
RTP
May 1st. On Monday, I will start my 12-week, 84-day RTP Shredder Contest. I will be blogging primarily on the Shredder site, as is required for the contest. Daily pics will be interesting! I will copy that blog to this one, and may add some here. This is and will remain my main blog, but since I have to use the one for the contest I will. But this one will remain after the contest, and for some time to come. The name may change, but it will always be me.
I'm pretty excited about my new program. A bit different diet than straight BFFM, and a LOT more accountability. The exercise program is way different. It will be challenging, and almost completely different from what I have been doing. But it is laid out exactly for the entire program. No thinking, no adjusting, just do what it says. I like that. The rigidity gives me a sense of freedom. I don't have to worry about what to do. I just do what is on for that day.
Sunday I make my meal plans. That will be hard, but easier once I get in the swing of things. Also get a haircut for the before pictures!
Enough for now. More (much more, on a daily basis) to come!
I'm pretty excited about my new program. A bit different diet than straight BFFM, and a LOT more accountability. The exercise program is way different. It will be challenging, and almost completely different from what I have been doing. But it is laid out exactly for the entire program. No thinking, no adjusting, just do what it says. I like that. The rigidity gives me a sense of freedom. I don't have to worry about what to do. I just do what is on for that day.
Sunday I make my meal plans. That will be hard, but easier once I get in the swing of things. Also get a haircut for the before pictures!
Enough for now. More (much more, on a daily basis) to come!
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