Day 19

Just finished a shoulder bicep workout and it feels funny typing.  Odd.  My biceps are spent.  All good.  Again following the HP program. 

Looked like this:

Wide Grip Chest Press    20
Incline DB Press             20
Lateral DB raise              10
DB Side Swings              10

Day One

I've decided to post what I'm doing to get healthy and to be consistent about it.  I look at the heading of the blog and feel that its as true today as it was when I wrote it: diet, working out, consistency, and determination.  The reality is that I have allowed other things to get in front of what is important - my health.  And that is not the way I want to live.  The fact that I've lived in a state of stress for too long (long story) has something to do with the falling off the cliff of fitness.  But that, in a way, is an excuse. So be it, I'm on the path again and feel good about it. 

I went for another mountain bike ride today.  33 minutes in the heat and humidity - nice workout.   Mrs. Ntckfit wants to do laps in the local pond here later.  Sounds good. 

Today:

Today: 181.6 BF%:   24 43.58 lbs. fat
Goal:   167.0 BF%:   18 30.06 lbs. fat

Goal calorie intake: 2400
Goal water intake: 72 ozs.
Goal Calorie Deficit: 500 - 600

This is the plan for the remainder of the year:

Cycle One: (3 Months)

P90X  -      Weight Resistance: Monday, Wednesday, Friday
                   Cardio (HIIT, mountain and road biking, swimming laps, chasing Mrs. Ntckfit) Tuesday,
                   Thursday, and Saturday  (Not doing the program's cardio bits)

Cycle Two: (2 Months)

P90X/Insanity Hybrid       Cardio and Weight Resistance as Above

Cycle Three: (2 Months)  Cardio and Weight Resistance as Above

Kettle Bells, TRX, WODs, Tabata fun

One of the things that I have in the quiver of programs is the Hollywood Physique.  It's a program that focuses on developing specific muscles that create the definitive Hollywood body - think Brad Pitt in Fight Club.  Now, I like the program for its focus on the creating of the body type, yes I'm vain, but the diet is wacked.  Eggs and more eggs ..... then more eggs.   I can appreciate that the protein is natural, that the focus on fats (animals?) is what they are after too .... but the diet is not for me.  I'll take parts of it and run with the things that I find helpful.  I like one of the things that they focus: slowing down and focusing on every single rep to the point you are totally wiped out at the end of the workout.

Ok, enough said for today.

Right.  I haven't posted all summer.  Like to think that was because I was too busy working out and stuff, but not so.  I was looking for a job. Still not a good reason, but I'll use it.  Oh, I got a job.

So, what have I done for workouts this summer? Hmm.  I went mountain biking, which is a blast in one of the best places on the east coast, a bunch.  I went for some road rides on the cape and around here.  I swam laps a few times.  I hiked the Grand Canyon for a hour, then a day later, Bryce, then later still, Zion.  Wow, that was amazing stuff.  A workout at elevation.  I have no wind.


My first view of the Grand Canyon:


So, I've been working out a bit, but it's not enough.

My weight today:  186.3 Body Fat 23%    Ugh
Goal weight:          167.0 Body Fat 18%

The trail on the Grand Canyon.

What is the plan?  6 meals a day.  Eliminate processed food and sugars.  A lot of load of water.  B12, Calcium, and Multi Vitamin each day.  Two workouts a day.  Alcohol consumption eliminated. Sleep 8 hours a night.

I have to choose a program to begin.  These are the options:  P90X, Insanity, Hollywood Physique, TRX and Kettle Bells, Turbulence Training ...... oh, the decisions.

I'll start out with P90X.  It's known and it works.  I transformed my body with it before.  Ok, that's the start.  Going to do early morning workouts.  Then have a post workout drink then breakfast.

Diet.  If I burn about 500 cals working out each day, my nutritionist says I should burn eat 2900 cals a day.  With a 500 cal deficit, to lose weight, that translates to 2400 cals.  I want to eat as close to paleo as possible but found it to be tough.  I'll start that again too.

P90X and Ab Ripper X

Finished another day one.  Funny thing about this path I've found myself on - I have the knowledge of how to get in friggin good shape but choose not to. And I have to ask myself, why?  It's to do with laziness, for sure.  Its also due to the patters I fell into.  The fricken broken foot for three months derailed me. Then there's all this work shixnit.

Im sick of the frickin reasons.  Im sick of the excuses.  I tired of feeling like crap because of the way I ate, slept, or  - you name it.

It's spring time now and I'm ready to restart

I'm working on my foot through a protocol established by a sports medicine podiatrist out of Brown University - with the hope that the fricken foot will heal in total.  Intervals are NOT going to be running anymore; I foresee road bike work.  The mountain bike season is here.  I live 5 minutes away from some of the best trails on the east coast.

It's time.

Im in with both feet.  

Ab/Core Workout 2nd of the day

Ok.  Went outside with the TRX and put together a core work out with a bunch of exercises from Ab Ripper X.  Used the tabata timer and set the timer for 20 secs on 20 secs off.  Ten rounds per cycle.  Four cylcles. 

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It was a short workout but intense.  I have to look at the length and incorporating more TRX moves.

Good times!!

Day 1 Again

I'm starting the 90 days of P90X over again - the foot issue was my rationalization for not working out.  Which, is partially lame and partially not.

I happened to get out of bed at 630 when Mrs. Ntckfit's alarm went off.  I got up, strapped on the boot, weighed myself, and got my workout stuff on.  I made some coffee for Mrs. Ntckfit when she would be up, put the huge ass protective dog collar on the dog, then head up to the family room.

I decided to start on day 3 of the program, as I'd worked out my chest two days prior using TRX.   The interesting thing about the X is that I know the excersises well - and moved through them with ease.  What's interesting, in a way, is the degree of strength that I've lost.  Makes sense. 

Yesterday I went to the grocery store and picked up all paleo foods.  Very cool. And I had an almost Paleo diet day - minus the empty carbs bagel in the morning.  It was good!

The meal plan for the day:

Meal 1-  Egg whites, green onions, feta cheese, cantaloupe   & P90X Recovery Shake
Meal 2 - Shakeology  
Meal 3 - Turkey and ?
Meal 4 - Almonds, apple, peanut butter
Meal 5 - Steak tips and brocolli

Water intake:

Mulitvitamin:

Other:

Week Three in the Boot

Gah!  It is officially summer and I"m in this fricken boot for two more weeks.  Like I said, Gah!

So, it looks like its going to be a busy summer.  Tons of stuff on the horizon.  Im going to pick up a TRX  - what do you call it? - system so that I can take it with me to the cape, to the island, to wherever. 

The foot is feeling a lot better these days.  As is the shoulder.  (I had pretty bad frozen shoulder syndrome - its were the capsule of the shoulder gets all wonky - read adhesions and a bit of scarring - nasty stuff.  Anyway, its freeing up.  I just have to work on the internal and external rotations.  Hmm.  Im so done with PT and injury.

But, PT rocks!!  And injury happens.  Deal and move on. 

SO, on I go.

Day Eight - Shoulders and Arms

It's 5:31 AM and I'm finished working out. Started at 4:30, completed shoulders and arms and 1/2 of ab routine. Weird thing is the body weight and fat.  Odd.  182.4  25%

Great day, eating wise.  I ended up eating chicken, a sweet potato, and asparagus for lunch.  Man.  That was good.  Anyway, the morning meal sucked.  Bagel and egg.  Well, not really, but I'm working on eliminating breads.   I actually thought of not taking a sweet and low with my ice coffee this morning, but my local server already made my regular.   The take on the Paleo diet is tre cool.  Good food - not processed crap.

I ended up reading a lot about strength conditioning - and this one blog called - cannot find the link.  Damn.  Well, I'll find it again. The site was put up by this fitness pursuant - nice - who had a plan for 2011.  He broke it into 90 day blocks.  Sounds good, as P90X is 90 days. Then he was going to go into Insanity for 60, then on to TRX and Kettlebells.  If I got that wrong, its close.

Anyway, so I was thinking, "Why not do that?"     So, that's what coming here.  I have to pick up the TRX gear.  I think during Insanity I work in resistance with the TRX.

Night.

Shopping Day

Right. Went shopping with a list that I took from The Paleo Solution by Robb Wolf.  What did I get, let's see: Strawberries, cantaloupe, avocados, bell peppers, steak tip meat, ground turkey, carrot sticks, onions, sweet potatoes, and baby spinach.   Here's a video about the diet.




With what I have in the fridge now, its looking good for a good week of eating.   I mentioned the Advocare cleanse in the post below.  A co-worker put me on to Advocare and it looks like a great product. I'm suspect of products that are out there, but in in a healthy way.  I've seen what P90X and Insanity did for me.  Now it's a "wait and see" with this upcoming Advocare cleanse.

Went to to a local diner for breakfast and logged into Fitday.com mobile.  The Fitday journal, logging into Beachbody for the workouts, and this blog all keep me honest.

I'm looking into TRX right now too. 

Time to cook some meat.

Later