I wanted give everyone a quick update on my status and what I am doing.
For me I started weaning myself off junk food right after New Years. That’s right, I got rid of the Christmas cookies, crackers, ice cream, etc. Tighten up the diet with healthy choices, started taking my vitamins regularly again, and purchased the supplements I would need to get back on the program. I also laid out what my training would be, at least for the first month. One of the challenges for me is I will be traveling for the first 5 weeks of the 90 Day Challenge! My wife Laurie and I left on January 24th for a 5 week Texas business trip. The good news is I have a Bally’s membership and there are many down here in Texas, the challenge with being on the road is being consistent with your workout and meal schedule, and the temptation of all the good Texas food! So far I’ve done a pretty good job on staying on track.
So what do my meals and workouts consist of and what supplements am I talking is the question I get a lot so here is a snap shot of what I did the first week.
Food Plan:
Breakfast
The “protein pancake” is my everyday breakfast and mid morning snack. It provides me with over 40 grams of protein and high level complex cabs to start my day and mid-morning boost.
Mid Morning Snack
My mid- snack would usually be a high protein (40 grams) smoothie, however being on the road I usually have a Premier RTD (ready to drink) protein shake that you can pick up at Costco or Sam’s Club. Sometimes I’ll have “Pure Protein”(link) bar a lot of brand name brands are high in sugar and carbs. Find one low in sugar and has at least twice as many protein grams as carbs grams.
Lunch
Lunch is usually 2 fist sized portions low carb, high fibrous vegetables ( to help fill me up, I’m a large volume eater!) like broccoli, cauliflower, Brussels sprouts, half cup of brown rice, and a palm sized piece of chicken, fish, or turkey.
Mid Afternoon Snack
Either a Protein Shake or protein pancake
Dinner
For dinner, I started to eat more grilled chicken salads with balsamic vinaigrette dressing, and no snacking after dinner. I like to drink decaf green tea in the evening when the little voice in my head tells me to go to the fridge and look for food! I do have sugar free Popsicles in the freezer for desert cravings. (15 calories)
Water
Throughout the day I drink about 4 liters of water everyday, this is important for many reasons and the fact that when you are consuming more protein and tearing down muscle fiber during workouts your body needs to flush out more toxins.
Nutrition Supplements
- Protein Powder: EAS vanilla whey protein powder, I like the taste and I can still buy it on-line at Sam’s Club for about $38 for 5 pounds.
- Creatine Monohydrate: Fitness Labs German Creatine
- Glutamine: L-Glutamine, help builds and preserves lean body mass.
- Fish Oil: I take fish oil capsules, Flax-seed oil (in my smoothies or salad),
- Flax Oil
- Multi-mineral Vitamin
- Potassium
- Calcium
- Vitamin B complex
- Vitamin C, D, and E
- Triple flex for joint support
The Workouts
Because I’m on the road, I’ve been going to Ballys at least 6 times a week:
Monday
- Chest-
- Flat bench press 4 sets of 20 @135, 15@185 , 12 @ 205, and 8 @ 225.
- Incline Dumbbell press 3 sets of 50, 60 , and 70. Incline flyes 3 sets of 40,45,50.
- Shoulders-
- Seated military DB press, 3 sets 45, 50, 55.
- Lateral DB raises 3 sets of 25,30,35 and bent over lateral DB raises of 3sets of 30. (I try to get the front , side and rear deltoids (shoulder muscles) in this series.
- Triceps – Last but not least on this work out is my triceps (back of arm) my favorite body part to work out. I do 3 sets of Tricep pull-downs on the machine with as much weight I can do with good form. (Weight depends if its a single or double pulley system) Next is the rope pull-down on the same machine. ( the key here is when you pull down the rope to spread the rope to the outside of you waist.) Next I turn my body 180 degrees and do overhead tricep extensions with the rope and do 3 more sets. (the weight is a little less here.) I top it off with a couple of sets of DB tricep extentions with 35#.
- Ab’s
- I do Ab ripper X from P90X.
Tuesday-
- Cardio
- (cardio) Elliptical Trainer, I use Lite Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.
Wednesday
- Legs
- I Did Elliptical Trainer, I use Lite Fitness brand., I put it on manual for 20 minutes at level 9, to burn fat I like my heart rate in the 145-150 range and a great way to warm up my legs. Next I do 3 super-sets ( do curls and then ext ions with no rest between) of leg curls and leg extension on the machines. I then do 20 sets of leg abductors and abductors (in and outer thighs) on the machines. Next I ready for the leg press (or slide) ( I don’t do squats any more because a I a disc issue) I start with a 45# plate on each side and add a pair of 45’s after each set. (This will get you (breathing!) Next I’ll do 3 sets of hack squats on the machine with 2 45’s. I like to end the legs with a couple of sets of DB lunges with 45#.
- Ab’s
- I do Ab ripper X from P90X.
Thursday
- Cardio
- Elliptical Trainer, I use Lite Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.
Friday
- Back and Biceps.
- The Pull Muscles: I start with a lat stretch. Then do 3 set of lat pull-downs on the machine. 160,170.180. Next is 3 sets of seated rowing on the machine 140,140,150. Then I do bent over DB rowing, 2 sets of 70 and80#
- Biceps
- For biceps I do various DB curls, 30-40# range, some are standing DB curl, some are seated 1 arm concentration curls, I like the french curl bar (Bent bar that ez on your wrists ) I like to finish with a couple of sets of preacher curls on the machine.
- Ab’s
- I do Ab ripper X from P90X.
Saturday
- Cardio
- Elliptical Trainer, I use Lite Fitness brand., I put it on manual for 30 minutes at level 9, to burn fat I like my heart rate in the 145-150 range.
Sunday
- Off
That’s it for now, more updates to follow!
All the best,
Randy
