Rev’s Gym

I added the 30 minutes of cardio yesterday and felt great. It was a Saturday, so I was even home for a good part of the day. Once my youngest went down for a nap I took my eldest (3.5 years old) down to the weight room and turned on Mickey Mouse Club House while I hopped on the elliptical, put in my earphones, and went to work. After the first 15 minutes the time flew.

The diet was ok. Nothing great to report. Non-lifting day, so shake with vitamins, shake, tuna, shake, dinner.

It always makes me chuckle to see that 90% of my weightroom successes and failures happen in the kitchen. I’ve been holding steady at 23.5% and approx. 225 lbs for quite some time now. I havn’t been doing cardio, aside from a once-a-week strongman medely and a bi-weekly lawn mowing, so that might be a major contributer to my stagnation. My strength is progressing quite nicely however. I’ve also been using a "healthy-relaxed" diet (boy, it even sounds squirmy) with lots of protein but still a good bit (at least 40%) carbs/fiber.

   My plan to break this plateau is to incorporate 30 min of cardio in the evenings (mornings would be better, but I’m being realistic) five-six days a week, and adopt the following diet. My goal is 220 lbs, but I’d really like to get below 20% bf again as well.

Non workout/cardio-only days:

meal 1: 2 scoops whey protein with creatine, vitamins, flax oil, naicin, etc., 36 oz water

meal 2: 2 scoops whey protein, 36 oz water

meal 3: 1 can tuna, one scoop whey protein, one dry salad, 18 oz water

meal 4: one scoop whey protein, creatine, flax and fish oil, 18 oz water

meal 5: "family supper": either 12 oz chicken breast or 12 oz broiled ground beef, 2-4 cups steamed green veggies, 36 oz water

Workout days:

meal 1: 1/2 cup rolled oats, 3 egg whites, 36 oz water, vitamins, oils, and assorted pills, 36 oz water

meal 2: 2 scoops whey, creatine, 36 oz water

meal 3: 1 can tuna, 1 scoop whey, 18 oz water

meal 4: 1 scoop whey, creatine, 18 oz water

 *workout

meal 5: 1 scoop whey, creatine, 18 oz water

meal 6: family dinner, flax oil, 36 oz water

any thoughts?

     *chuckles with mirth*  Had a good day yesterday/last night. I looked into the velocity diet and, unfortunately, I can’t see how I could do it responsibly (financially speaking) at the moment. The whey protien that I currently use, Body Fortress, is both of good quality and inexpensive. Heck, it even has the BCAA’s and creatine in it (I suppliment both, but still). However, even at it’s reduced price, once I factor in 13 bottles of the stuff for 28 days, plus the hot-rox, the omega-3’s, and other "kit" it comes to just over $375 for 28 days.

    If it were just me it would be no problem. My problem (and apparent excuse) is that I am not just shopping for me. Diapers, formula, milk, and the occasional scrap of bread and gnawed-on bone that my family appreciates every month or so for food are a very important (and large) part of our budget. So, for now, it will be business as usual.

    But I have noticed a change: In simply having the knowledge of "what could be" with the v-diet, I’m making different choices. I’m turning down the pizza at VBS this week without remorse. I’m HAPPILY drinking my protein shake (ever notice how the ‘i’ and the ‘e’ in protein never look like their in the right place?) while fixing ice cream with peanut butter and chocolate for my kids and congregants. My carbs are Waaaaaaaaaay down and my evening cravings for popcorn and what-not have become non-existant.

     *whispers in a confidential tone* Perhaps, just maybe, I’ll find a middle-ground that works here. But shhh…don’t tell anyone.

I’m Home! After a great vacation with the inlaws in Tennessee and a close possibility to have a squat workout with Snoskier (hi Allen!) we drove back the 14 hours yesterday and at 3 am I got to sleep in my own bed. Ahhhhhhhhhhh.

    I had a good deload week and honestly feel fairly great considering the drive yesterday. My weight didn’t change at all (wonder of wonder, miracle of miracles) despite my vacation diet.

I just read a very interesting series of articles and diaries/blogs on t-nation’s website on the "velocity diet". Basically, it’s a 1500-1700 calorie diet for 28 days wherein one lives on whey protein and flax seeds. The author makes no bones about it being crazy and drastic, but the results that I’ve been reading about are amazing. No muscle or strength loss, 16+ lbs of body fat lost in 28 days, etc. etc. . I’m thinking of trying it at some point, but I need to figure out a) how to do this with a family of 4 that eats together and must live with me and my ketone breath, b) whether or not our budget can handle an extra 9 bottles of whey protein this month, along with the flax seeds, hot rox, and extra fish oils, and c) am I mentally ready for it.

We shall see…

With both work and vacation trips in the next 2 weeks, and my body getting a bit too tired, I’ve decided to embrace the chaos and go with a week of deloading. Sunday after worship I head downstate to teach an adult retreat until Tuesday morning (read: squat workout gone). Tuesday afternoon we drive to West Virginia to spend the night in a hotel (nautilus machine in the hotel more than likely, if I have any energy I’ll do some leg extensions and machine bench), until Wednesday when we get back on the road and drive the last 7 hours to southern Tennessee. There we’ll stay until Monday ( there’s a gym 45 min from my inlaws, but with gas prices and limited time, I’ll probably just use their band resistance machine) when we’ll reverse the trip. I’m hoping to hit my scheduled attempts in 1 1/2 weeks-2 weeks, but boy is this going to be difficult. Also, a bit stressed about money for the trip. C’est la vie.

What I ate:

meal 1: 40 grams rolled oats, 2 egg whites, 34 oz water, creatine, vitamins, etc.

meal 2: 2 scoops whey protein in water, 1/2 cucumber, 8 oz water

meal 3: 1 chicken breast, 1 flour tortilla, 34 oz water

meal 4: 16 oz chuck steak, 1 C green beans, 1 C steamed zucchini, parmasean, 26 oz water

meal 5: popcorn, water

OooOOOoOooo…It is consistantly amazing to me what effect something can have on you when you’ve gone without it for some time. My cheat meal last night? neapolotin icecream with peanutbutter.

     The sugar alone in that bowl of goodness made me feel like a four year old on pixie stix for about 45 minutes! But boy was it tasty. Now back to work.

what i ateL

meal 1: 40 grams rolled oats, 1 egg white, 34 oz water, creatin, vitamins, etc.

meal 2: 2 grilled chicken sandwiches on whole wheat with lettuce and tomato, 1 bocca burger w/lettuce and tomato, 24 oz iced tea

meal 3: whey protein w/water, creatine, 34 oz water

meal 4: 8 oz lean pork chops,1.5 C green beans, 1 golf-ball-sized potato (yuck), 34 oz water

meal 5: popcorn

meal 6: 1 bowl of neapolotin icecream with 1 Tbs melted peanutbutter.

Yesterday was rainy and humid. The gym floors were sweating, and everybody had their minds elsewhere. One boy was thinking on two-a-day practices, one on his vacation beginning the following morning @ 5am, one on the tv that got turned on when the children came in (and btw, "rugrats" is not good background for liftin), and I was dragging from lack of sleep and carbs. My carb day was indeed yesterday, but I had as of yet had the chance to enjoy that fact much (aside from 2 wheat buns with my chicken @ meal 2). So, after a poor bench (315 for 1.75) and 3 sets of tricep press downs I called the workout. Next Week I think I’ll deload. Tommorrow’s dl looks great though. Especially after getting some carbs yesterday.

what I ate:

meal 1: 40 grams rolled oats, 2 egg whites, creatine, vitamin, 34 oz water

meal 2: 2 chicken breasts, 2 wheat rolls, 2 slices tomato, 2 lettuce leaves, medium iced tea, 34 oz water

meal 3: soy protein shake w/creatine, 34 oz water

meal 4: 20 oz ground beef meatloaf w/ low sugar bbq sauce, 2 C mac n’ cheese, 1.5 cups peas-n-corn, 34 oz water

meal 5: 4 oz baked buffalo pretzels (pretzels with buffalo seasoning on them, Arrow Farms product from target) 34 oz water, 2 pieces gum

Down to 221.5! Had a really good workout yesterday and ate well (clean, but could have used more calories). The secret seemed to be, of all things, an extraordinarily long council meeting last night. I supersetted yesterdays workout, finished up a bit early (5:45 instead of 6) and then grabbed a shake and sat with the family as we had "Fend for yourself" casserole. I left the house at 6:40 and returned just after 11pm. Too tired to eat, Kim and I talked for a bit, I got my water, and we went to sleep. This morning *poof* the weight is down. I just hope I don’t yo-yo in the next few days.

What I ate

meal 1: 40 grams rolled oats, 1/4 C blueberries, 34 oz water, creatine w/6 oz fruit juice, multivitamin, etc.

meal 2: 2 egg whites, 34 oz water 

meal 3: 16 oz protein shake with 2% milk, creatine, 34 oz water

meal 4: 16 oz protein shake with 2% milk, creatine, 34 oz water

Wow, I didn’t realize how low the calories were for today till I just wrote this out. I think I hit 1000 calories maybe! Today will be a bigger eating day.

Did powerlifting cardio (lol). I cut the grass. 1 hr 20 min with a push mower. I think of it as a very light version of prowler pushes (not really, but it sounds better than "a walk around the yard"). Today is squat and biceps. However, instead of being my normal day off, I have paperwork this morning and meetings this evening.

Anyway, sorry for the rambling and/or choppy statements. I’m feeling a bit tired this morning still.

What I ate:

meal 1: 34 oz water, 16 oz soy protien with milk, creatine, multi vitamin, etc.

meal 2: 8 oz chicken breast w/low sugar bbq sauce, chedder cheese, 1 strip bacon. 2.5 C steamed broccoli, 16 oz iced tea,

meal 3: 20 oz chicken breast, 2 oz chedder and mozzerella, 2 oz parmasean, 2 strips bacon, 2 C peas-and-corn, 34 oz water,

meal 4: 1 bag popcorn, 34 oz water

meal 5: 4 oz beef jerkey, 2 oz cashews, 2 oz pistashios, 60 oz water (Waaaaaaaaaay too much salt/sodium in this)

Seem to be getting there. No workout to report on yesterday, but I did eat very well. Sleep was pretty good too. Got to bed at 11 and didn’t get up till 4:45, then back to bed and up at 6. I’m a bit apprehensive/scared about vacation comming up in August. I’ve got a gym there to lift at, but the diet and sleep will be a bit more of a struggle. Pre-pack, pre-plan, prepare I guess.

Also, the water is no problem now. Who’d have thought?

What I ate:

Meal 1: 11 oz tigermilk low carb, 34 oz water, vitamins, etc.

Meal 2: 40 grams rolled oats cooked, 1T brown sugar, 1t cinnamin, 2 eggwhites, 34 oz water

Meal 3: 2 C lettuce, 1/4 C tomato, 1/4 C onion, 1/4C cucumber, 1 can tuna, cider vinegar, 34 oz water

Meal 4: 3 Chicken breasts (I think 18 oz or so total, but not sure), 1/2 large onion, 2 stalks celery, 1 C green beans, 34 oz water

meal 5: 1/2 bag popcorn with ranch powder, 8 oz water