Skiman’s BodyBlog, I Ain’t Scurred!

Well, I’ve been training with moderate cardio and eating at a calorie decifit and not exactly getting the results that I hoped for.  So what does that mean?  It means I need to do something new!!!  That’s right, just started tonight with my back and chest workout in under an hour and a 15 minute cardio session of HIT.  I had to do folks, there’s no way I’m letting this one ounce of flab stay on me.  I’m ready to get shredded and I’m more amped than ever.  It’s the point that it’s pissing me off unless I see more results.  So here goes my carb timing, 30 second rest between sets, balls to the wall HIT session marathon!

I’ve got one life, nuff said

Dave

Chicken+carbs for days
Ingredients
8 boneless, skinless chicken breasts
10 medium potatoes, cubed
3 cups white rice uncooked
8 oz. can vegetarian chili beans
8 oz. can garlic tomatoes seasoning (to taste)

cooking spray (olive oil)

Directions
Cook rice according to package directions, and then set aside. Grill the chicken breasts in your BBQ or grill, or broil them in the oven under the broiler. Cut into 1/2 inch strips. While the chicken and rice are cooking, bring water to a boil with the potatoes in a large pot, reduce heat to medium-low and cook for 20 minutes. Combine chili beans and tomatoes in a large pot, add seasoning and let simmer. Add chicken, rice and potatoes, and cook for another 5 minutes. Serves four.

Nutrional Information
Cal 580
Protein 59 g
Carbs 76 g
Fat 3 g

Ground Turkey, Eggs, Hot Sauce
Ingredients
2/3 cup(5 oz) 99% lean ground turkey or 93% if you like a lil bit of taste, cooked
5 whole large eggs
Hot Sauce (optional)
Seasoning (to taste)
Cooking Spray (Olive oil)

Directions
In a skillet coated with cooking spray, scramble the eggs and then add the cooked ground turkey, stirring for 2-3 minutes. Top with seasoning and hot sauce to taste, and cook for another 2 minutes. Serves one.

Nutritional Information
Cal 497
Protein 53 g
Carbs 2 g
Fat 31 g

Grilled Tuna with Black Beans
Ingredients
2 Fresh Ahi Tuna Steaks each 4-6 oz (dar red, purple color)
Cajun seasoning
8 oz can ranch style black beans
1/2 cup sushi rice
1 medium Roma tomatoe, chopped
1/4 small white onion, chopped
Fresh cilantro
1-2 tbsp olive oil

Directions
Prepare rice according to package directions, and then set aside. In a small skillet, add beans and heat at medium-low for a few minutes. While beans and rice are cooking, sprinkle each side of tuna steaks with Cajun seasoning. Drizzle olive oil in another skillet over medium high heat. When oil is hot, place tuna in a skillet and seat for approximately 2 minutes each side. Serve tuna on a bed of warm rice and beans, and garnish with tomato, onion and cilantro. Serves two.

Nutritional Information
Cal 504
Protein 46 g
Carbs 61 g
Fat 16 g

Ground Turkey Pasta
Ingredients
1 lb 4% lean ground beef
4 oz pasta your choice
1 tomato, diced
1/4 cup mushrooms, diced
1/2 onion, chopped
1/4 cup olives, sliced
4 oz can tomato paste

Cooking spray (Olive oil)

Directions
Cook pasta according to packing directions and set aside. While pasta is cooking, coat a skillet with cooking spray. Heat at medium-high, add ground beef and stir until cooked through, then strain. In another large skillet, saute the tomato, mushrooms, onion and olives over medium heat for 5 minutes, then add beef and pasta mixing well. Cover let simmer for approximately 5 minutes. Top with Parmesan cheese (optional) and then serve. Serves two.

Nutritional Information
Cal 541
Protein 62 g
Carbs 36 g
Fat 20 g

Ground Turkey Chili
Ingredients
1 lb extra lean ground turkey
2/3 cup green pepper, chopped
1/4 cup onion, chopped
2 garlic cloves, minced
2 8 ozcans tomato sauce
2 cans v8 tomato juice (12 oz)
1 cup water

Your favorite spice to taste (chili powder, dried oregano, paprika, cumin and/or cayenne pepper)

Cooking spray (Olive oil)

Directions
Coat a large skillet with cooking spray, add turkey and cook over medium heat until no longer pink. Drian, and then add onion, garlic and green pepper. Stir in the tomato sauce, V8 tomatio juice, water, spices and salt to taste. Reduce heat and simmer, uncovered, for approximately 45 minute, then server. Serves two.

Nutritional Information
Cal 452
Protein 45 g
Carbs 34 g
Fat 14 g

Protein Panckes
Ingredients
10 egg whites
2 tablespoon baking powder
2 cups of oats
Sprinkle of cinnamon
blueberries (optional)

Sugar Free Maple Syrup (optional)

Directions
Pour egg whites into blender, drop in a couple tablespoons of baking powder for fluff and rise. Next dump in the 2 cups of oats and sprinkle cinnamon to your liking, use sparing. Fruits are optional but not necessary. Blend until mixing well and then pour each serving into large skillet (should make 4 large pancakes). Flip once pancake is rising and then serve. Serves two.

Nutritional Information
Cals 550
Protein 60 g
Carbs 64 g
Fat 6 g

Ground Turkey Pizza
Ingredients
1 8 oz can of tomato paste
1/2 cup of mozzella cheese
1 lbs ground turkey 99% lean
1 cup of oats
1/2 cup of green pepper of topping of your liking

Seasoning to taste (oregano, cumin)

Cooking spray (Olive oil)

Directions
Use a nice large cooking pan and spray evenly with cooking spray. Spread evenly the ground turkey and a sprinkle of cumin or oregano. Cooking in over at 350 degrees for 10 minutes. Pull out pan and spread tomato paste over the ground turkey evenly and add the cheese then proceed with toppings. I like green pepper so that is what I always use. Cook in over for another ten minutes and prepare to serve. Serves 4

Nutritional Information
Cals 256
Protein 43 g
Carbs 22 g
Fat 1 g

Ground Turkey Burger, easy
Ingredients
1/2 cup of green pepper (optional)
1/2 cup of onion (optional)
1 lb ground turkey 99% lean

Worcestershire sauce to taste (optional)

Directions
Prepare the ground turkey until thaw. Chop up green pepper and onion for more desire taste. Prepare the patties with the ground turkey and mix in the green peppers and onions that have been chopped. Pour some Worcestershire sauce over the patties on each side to desire taste. Cook on large skillet with medium-heat and flip until each side is properly cooked and serve. Serves four.

Nutritional Information
Cals 120
Protein 25 g
Carbs 0 g
Fat 1.5 g

Well I’m at the point to start shredding down to nothing, LOL…  It’s time to get serious for these 12 weeks and shred the last remaining areas of fat.

Gonna start by lowering the carbs and then slowly lowering the cals.  Just wanted to state what a difference in the feeling it is from just a drop of 30-50 carbs a day.  WOW, I’ve never felt anything like this before but I’m remaining focused and still hitting the weights extra fast and heavy.

Lil things like a few supps make it possible to go the extra mile while running on less than normal.  I don’t really like pushing any supplements because I believe that the main cut can be mostly done naturally and without much additives.  I say use these sparingly and only when it’s a must.  Mainly Whey protein and N.O. for instance is what’s getting me through for the most part.

Well I’ve been on this new diet for 5 days so far, cardio in the mornings are getting rough, weights at night are getting rougher and the cardio session afterwards is a disaster but I must continue on, this is where the strong get stronger and weak fall of the wagon.

Stay strong everybody and push through because u know I will and at the end it’s all worth the squeeze!

Dave (aka Skiman)

Ok, let me start with while trying to cut I’ve been trying many different ratios, macros, calorie intakes, etc…  This past December I started upping the cardio to about 45-60 minutes of stair master and notice a tremendous reduction in body fat.  As you can tell I’m very excited about the results that I’ve made during this little time just by upping cardio past the 20 minute mark, never realize that 20 minutes only really gets the motor running until I read it somewhere in a health magazine or book that you need to push past the 20 minutes marker to actually start targeting the fat.

So I’ve been reading some more and adding in little by little more arsenals to my diet like green tea, lowering carbs, small amounts of caffeine in order to get this down to the science, critique my diet to where it’s perfect for my body (definitely took a lil bit to find where I was bulking and my cutting point in calories, that was not easy, lots of trial and error) .

Ok, so the breakthrough is what you are waiting for right, well this may be obvious to many and I’ve always thought there’s no way I could function doing any exercises in the wee bit early mornings but this morning I DID IT!  I’ve read and heard many ppl doing the cardio/empty stomach thing in morning to speed up metabolism so I figured why not?  All that I’ve got to say is WOW, I know this sounds silly but in all my years of training I never would of thought that I would of felt this way.  By no means I’ve not been a novice to weight training and all the different exercises and have been lifting for ten years seriously to put on more size and muscle but I repeat nothing has made me feel this way since playing collegiate sports back in the day…  Hopefully cutting for this years competition won’t have a fall through as it did this past year, I really underestimated my cut since it was the first time cutting for a comp.
Well I hope that I’ve inspired a few of you guys out there to maybe give this a try and see how it feels, I’m going to keep it up as I keep floating on my adrenalin high throughout work today and hopefully later on at tonight’s workout!  Thanks to all for reading this and hopefully I haven’t wasted too much of your time LOL!

Dave

Military Press Dumbbells
1-55-15
2-80-8
3-100-6
4-105-5

Triceps Push Down
1-70-10
2-80-8
3-90-6
4-120-4

Lateral Raise Nautilus
1-70-10
2-80-8
3-90-8
4-110-5

Reverse Delt Peck Deck
1-85-10
2-90-8
3-110-6
4-125-5

Overhead Triceps Press Dumbbell
1-70-10
2-90-8
3-120-8
4-140-4

Barbell Shrugs
1-135-10
2-225-8
3-315-8
4-405-6
5-425-4

Upright Rows Barbell
1-50-10
2-70-8
3-90-8
4-100-5

Close Grip Barbell
1-135-10
2-185-8
3-225-6
4-275-4

60 Minutes Stair Master LISS

Abs Core Exercises Men’s Health 10-15 reps 6 Exercises

Leg Extensions
1-60-20
2-75-20
3-95-20
4-115-20

Hack Squats
1-90-20
2-180-20
3-270-20
4-360-20
5-450-10
6=540-10

Leg Press
1-540-10
2-630-8
3-720-6
4-810-6
5-900-4

Squats
1-135-10
2-185-10
3-225-8
4-315-6
5-315-6
6-365-4

Sitting Cavles Raise
1-180-10
2-360-8
3-405-6
4-450-4

60 Minutes Stairmaster LISS

Men’s Health Abs Routine 6 exercises 10-15

Hello there friends,

As many of you know I’m on the cutting diet once again, trying to lean up before ever going on a bulk… It just seems whenever I go on a bulk I can’t take the waistline getting any larger (I believe I’m designed with a wide waist regardless how cut I get, it’s in the bone structure of my hip to be a 34).  So on the way back down until I get ultra lean before I ever bulk again…  My metabolism must be slow because at 3,000 calories I was putting on mass at will before I knew it 10lbs in what I could say close to a month (eating super clean), unreal… Now my cutting diet will consist of 2000 calories give or take a little below or above and trying for under 100 grams of carbs and a moderately high protein intake 1.5+ body weight that is, keeping the workouts fast and furious along with upping the cardio, low intensity of course so I don’t lose as much muscle.  I really wished that my metabolism was faster because the full feeling of 300 carbs puts into my body is amazing and strength comes without even supplementing, these guys with the fast metabolism are so lucky, hard to put on weight but shredded once they have the extra poundage!!!

Anyways enough about my attack plan, to everyone good luck in there goals and anyone I can help I will be more than glad to give advice…

Dave

1 pound ground turkey in 16X9 pan

1 cup of oats

(mix in oats with ground turkey and spread thoughout the pan)

add garlic powder, minced onions (make sure no sodium)

bake in over for 10 minutes on 400 degrees

1 can 8oz of tomato paste spread evenly throughout crust
1 cup of fat free mozz cheese spread evenly

(Whatever toppings, I usually use 1 green pepper chopped)

bake in over for 10 minutes on 350 degrees

–Make 4 meals, cut into 4’s

Calories
256
Fat
1.0
Carbs
22.0
Protein
43.0
Hope this helps with the dieting guys,

Dave

1 pound ground turkey 99% lean

1 green pepper chopped

1 cup of brown rice steamed

1 packet of chili mix or less to whatever desire (I normally use 1/4 of the packet)

–Make 4 meals, spread into 4’s

Calories
260
Fat
2.0
Carbs
31.5
Protein
34.0

Hope this helps with the dieting guys!

Dave