Erik’s Transformation Blog

 Weigh in:  178.2 lbs
I’ve switched up my Cardio starting today.  Now on my non-resistance training days, I am doing HIIT Cardio.  So today I did 30 minutes of intervals on the treadmill and it looked like this:

Minutes 1 - 5:  6.5 mph

Minutes 5 - 6:  9.0 mph

Minutes 6 - 8:  6.5 mph

Minutes 8 - 9:  9.0 mph

Minutes 9 - 11:  6.5 mph

Minutes 11 - 12:  9.0 mph

Minutes 12 - 14:  6.5 mph

Minutes 14 - 15:  9.0 mph

Minutes 15 - 17:  6.5 mph

Minutes 17 - 19:  9.0 mph

Minutes 19 - 21:  6.5 mph

Minutes 21 - 22:  9.0 mph

Minutes 22 - 24:  6.5 mph

Minutes 24 - 25:  9.0 mph

Minutes 25 - 28:  7.0 mph

Minutes 28 - 30:  3.0 mph for a total of 3.46 miles

It took a while to stop sweatin’ after this one.  I’m hoping to kick my metabolism in the rear and get things to burn a little faster.  I’m  dropping fat at about a pound to a pound and a half a week.  I’d like to round it up to a good and solid two pounds a week.  NO MORE than that, though!  I’d like to get my weight to somewhere around 160 to 165.  We’ll see what I look like then.  I give myself a realistic goal of about another 2 months to accomplish this, give or take a week.  So far, so good.

Have A Great Day!

Erik

Weigh in:  177.6 lbs

Pull-ups:  2 times to failure plus X-reps

Bent Rows:  90 X 10 X 2 + X-reps

EZ Curls:  50 X 10 X 2 + X-reps

Seated Dumbell Curls:  25 X 10 X 2 + X-reps

I rested 1 minute between sets and 2 minutes between exercises.  After the resistance training was done, I rested an additional 5 minutes before I commenced to doing my Cardio which was 45 minutes on the treadmill set at 7.0 mph.  Gawd!  I did not want to do cardio today.  The first 10 minutes I felt like a slug stuck in a vat of superglue.  These X-reps routines just suck the energy outta me.  But I did it anyway.  I used every mental trick in the book that I know of to get through it, but it was difficult.  The only thing that seemed to work with any real help was to just focus on my breathing tempo and treat it like a meditation.  Had I not been able to do that, I swear I would have just crumpled up in a heap of sweaty flesh at the end of my treadmill.  A groaning lump of pathetic whining not even recognizable by my wife and kids.  So, chin up and shoulders back, I fought the good fight.  I’m glad I did it.  I wouldn’t have been able to live with myself hadn’t I done it.  Tomorrow is just cardio.  I should fare a lot better.  We’ll see.

Have a great day!

Erik

Weigh In:  178.4 lbs
Dumbbell Bench Press:  60 X 2 + X-reps

Flyes: 40 X 2 + X-reps

Military Press:  60 X 2 + X-reps

Lateral Raises:  10 X 2 + X-reps

Overhead Extensions with EZ curl bar:  50 X 2 + X-reps

EZ Curl bar Skullcrushers:  50 X 2 + X-reps

Bench Dips:  15 X 2 + X-reps

I rested 1 minute between sets and 2 minutes between exercises.  After all exercises were completed, I rested for an additional 5 minutes and then proceeded to do 45 minutes of cardio on my treadmill at 7.0 mph.

Diet:  Same as I already posted.  I eat the same thing everyday.  If ain’t broke, don’t fix it.  When I plateau on my fat loss, only then will I cut additional calories.  Until then, this is working for me just fine.

Hope your day was great!

Erik

In addition to the workout routine I posted on my profile, I wanted to show what I eat daily as well as the supplementation taken.

My daily diet, with very little deviation is as follows.  And I am not kidding.  I can eat the same thing day in and day out.  Food is fuel only.  It goes with the discipline of the lifestyle.  My eating habits are very monastic and clean and simple.

4:30 am       Blood Pressure and Cholesterol Medication

6:00 am       Cottage Cheese, 1 can of V-8, 6 Whole Wheat Crackers (Triscuit)

9:00 am       Protein bar, Banana, 8 almonds

12:00 pm    2 Hardboiled eggs, 6 whole wheat crackers, handfull of Raw Spinach, Multivitamin
3:00 pm      Exercise

5:00 pm      1 can of Tuna, 6 Baby Carrots, 1 Hardboiled egg, 1 Tbsp of Light Mayo

7:30 pm      8 Oz. Chicken Breast, 1 Tbsp of Teriyaki Sauce, 1 Handful of Raw Spinach, Fish oil supplement
In addition to the food, I consume about a gallon and a half of water daily as well as one cup of coffee before my first meal.  My only deviation from this eating plan is Sunday when I allow myself two cheat meals of my choosing and craving.

I hope this helps someone.  It takes a lot of discipline and my diet is definitely low carb so if you are not used to this, ease into it or else your system won’t like the sudden adjustment.  I try to take in all of my grain oriented carbs before noon and after that I am getting my carbs via leafy greens.  The rest is high protein and lots of water.

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