Journal de CJT1217

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05 août 2013

Let the adherance to my strict 4.5 day eating plan commence! Starting off at 184 (after enjoying some tasty carby food over the weekend), took start pics, and not feeling hungry at all at the moment.

To shake off the weekend gain, I'm meal replacing breakfast and dinner with shakes today, having adobo wings for lunch, having a post workout shake, and will drink plenty of water today. Workout will include 15 minutes of HIIT running and 1 hour of Mt Biking followed by a home workout of pushups and delt training.

Today will be a good day!

So, basically, this is an experiment to see how much I can trim down by Friday morning by staying away from sugars/carbs and having a good mix of cardio and weight/body resistance training.

(4 commentaires)

05 août 2013

Poids:	Perdu jusqu'à présent:	Reste à parcourir:	Régime suivi:
83,5 kg	10,9 kg	0 kg	Raisonnablement Bien

Ajouter Commentaire Prenant 0,9 kg par Semaine

01 août 2013

So, it's another new month which leaves 4 months until my fitness testing in December. So instead of biking my ass up and down dusty and rocky trails on the sides of mountains and hills everyday, I need to also start training for how I'll be tested in my fitness evaluation. Especially now that I'll be crosstraining into an aviation career field, I definitely need to stay on top of my game!

Testing components
1. 1 minute of pushups: goal is 60
2. 1 minute if situps: goal is 60
3. Waist measurement: goal is 32-33
4. 1.5 mile run: goal 10:59 or less

Plan:
Workout routine A 2x a week
- 1 minute of pushups
*3-4 sets of the following, no rest between sets
- Combination bicep curls/arnold press
- Barbell shrugs
- Lateral dumbbell raises
- 1 minute of walking pushups

Workout routine B 2x a week
- 1 minute of situps
*3-4 sets of the following, no rest between sets
- Lat pulldowns
- 1 minute plank
- 1 minute side plank (each side)
- Reverse bicep curl with 45 lb plate

Cardio
- HIIT running 1x a week
- Running for time 1x a week (max effort <15 minutes)
- MT Biking 2x a week

Monday-Thursday I'll be kicking it off with a low-carb challenge to lean out a little bit as well... my simple rules for this:

EAT:
Unprocessed meats, leafs, low-processed items, quality ingredients

ANIMAL PROTEINS: meats (chicken, fish, beef, turkey, duck, armadillo, etc.) and eggs

VEGGIES: Green leafy veggies such as romaine lettuce, spinach, etc. Asparagus is ok (low carb veggies; keep it <5 net carbs per serving)

SPICES: any spices, but try avoid anything too high in sodium (excess sodium causes water retention). My faves: garlic, onion, crushed red pepper, lemon

SAUCES: mayo, mustard, ranch; full fat, low carb (I like making aioli sauce; spicy brown mustard, mayo, lemon juice)

CHEESE: quality cheese (small ingredient list. If it has a lot shit you don't recognize in it, don't eat it, it's highly processed crap!)

BUTTER: short ingredient list, no hydrogenated oil. I like Challenge brand Whipped Butter. Made only of whipped milk! (http://www.walmart.com/ip/10291872 )

MMm hmmm.. I'll see if I have balls enough for a before and after on this!

The key to success if a sound plan! GET SOME!!

(8 commentaires)

24 juillet 2013

It's ok if you over-indulged over the weekend. Just get your ass back in gear and work twice as hard to recover and rebalance!

Food crimes:
1. 7 old fashioned chocolate covered donuts over 3 days
2. 1.5 bags of Ruffles
3. 2 piroshkis

Sentence:
1. 40 miles of mt biking for the week (as if that's punishment bahahaha)
2. Cut the processed sh!t and bahave!

Ahh... to balance things out.

3 miles down last night. 37 to go!

30Jul13 Ride:
<iframe height='405' width='590' frameborder='0' allowtransparency='true' scrolling='no' src='http://app.strava.com/activities/71064710/embed/276dfdb2e7b3d35994f38e60f4c02ed9ca68e126'></iframe>

(13 commentaires)

18 juillet 2013

Biked again after work yesterday and KO'd another 10 miles of off-road grinding and fun!

Strava results
Get some!
Part 2

Poids:	Perdu jusqu'à présent:	Reste à parcourir:	Régime suivi:
81,2 kg	13,2 kg	0 kg	Raisonnablement Bien

(12 commentaires) Perdant 0,1 kg par Semaine

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