Freshly Squeeeeezed

Day 2

awash242 — Tue, 10 Nov 2009 16:55:20 +0000

Today I went to the gym before work and did workout #2…it was pretty tough and I couldnt complete all of the reps, but its a good starting point. I also ran 1 mile on the treadmill during a free period this morning.

My Meals Today

awash242 — Mon, 09 Nov 2009 23:39:52 +0000

Breakfast: Organic, low-fat yogurt with mixed berries. Three Scrambled eggs with spinach.

Lunch: Salad with chicken one chicken breast, two hard boiled eggs, tomatoes and a drizzle of olive oil.

Dinner: Same as lunch, + baby carrots.

In between meals I snacked on yogurt, granola, hard boiled eggs and almonds.

LOTS OF WATER!!!!! Carry around a Nalgene bottle…..refill it often.

Cleeeean Diet

awash242 — Mon, 09 Nov 2009 23:26:59 +0000

First off, I cut out alcohol completely. It was an easy decision considering how many empty calories and sugars they add on….and it usually lead to me eating junk food…late at night. Also, no more juice, or sugary tea or soda(even though I don’t drink that much).

Ok, onto the foods that will make up the core of my diet:

Chicken breast, turkey, and lean steaks on occasion.

Lots of veggies like salad greens, spinach, bell peppers, carrots, cucumbers, broccoli ….you get the idea..

Berries….strawberries, blackberries, raspberries

Beans and legumes

Eggs ….hard boiled are my preference

Almonds and other nuts

Dairy….especially low-fat, organic yogurt (I prefer LaYogurt plain yogurt)

Oatmeal….instant

Peanut Butter (all natural, sugar-freeeeee)

Whole grains and cereal….. REALLY important because it keeps your body from storing fat…

Whey protein (sometimes I mix it in my yogurt)

Olive oil…..good for cooking, do NOT use other oils.

With these main food ingredients I will still have a nice variety so that I wont get bored and stray from the plan… Also, each of these foods has a health benefit. I will remain disciplined and focused on the goal of shedding fat fat fat. No more fried food, no more white flour, no cheese, no pasta, nothing processed….I will be eating as clean as possible.

Week 1, Day 1 of the 8 week Plan

awash242 — Mon, 09 Nov 2009 23:12:20 +0000

So today is my 1st day of my 8-week fat loss/cutting phase. I plan on losing as much fat as possible, shedding unnecessary pounds and becoming lean while continuing to maintain and build muscle mass. Basically, I plan on being much more toned and cut now that I have developed a solid foundation. I will only be drinking Monster Milk one time per day (following my workouts).

Today I ran 2 miles at a pretty fast pace, and did some abdominal work. I will continue running throughout the 8 week period, either outside or on a treadmill.

Tomorrow I will be doing workout #2 (Previously Posted)

Back from my Hiatus

awash242 — Fri, 06 Nov 2009 02:58:11 +0000

Ok folks, I’ve been gone for awhile but Im back and going stronger than ever. I’ve gained a lot of muscle mass in the past two months so for the next 8 weeks I’ll be upping the intensity to the 5 workout plan thats listed here on the blog. Day 1 is tomorrow. Ill be taking weight and body measurements tomorrow and keeping track week by week. Ill also be on a very strict “diet” in order to cut down the maximum amount of fat while maintaining lean muscle mass.

Check back for daily updates from here on out for the next 8 weeks. The overall goal is to cut, cut, cut as MUCH FAT AS POSSIBLE! I expect great results.

Also, food recipes and meal ideas will be coming as promised.

Workout #5

awash242 — Fri, 06 Nov 2009 02:51:40 +0000

Workout #5

NO REST

Burpees 30secs

Plate Pushes 30secs

Bench Dips 30secs

Bodyweight Rows 30sec

Jump Rope 30secs

Push Ups 30secs

Pull Ups 30secs

Mountain Climbers 30secs

Alternating Split Jumps 30secs

Bodyweight Squats 30secs

Abs Super-Set

Planks 3x :60secs / Air Bike Crunches 3×15

Workout #4

awash242 — Fri, 06 Nov 2009 02:50:48 +0000

Workout #4

75 sec rest after Super and Tri-Sets, 90 sec rest after Giant-Sets

Super-Set A

Power Clean 3×8 / Burpees 3×20

Super-Set B

Dead Lift High Pull 3×12 / Jump rope :60secs (as fast as possible)

Super-Set C

Dumbbell Shoulder Press 3×12 / Rear Lateral Raise 3×10 / Mountain Climbers 3×20

Super-Set D

L Pull-Ups 3×12 / Dips 3×12

Giant-Set E

Alternating DB Shoulder Press 2x :60secs / Bosu Push-Ups 2x :30secs / High knee drill 2x :30secs / Bodyweight Reverse Lunge 2x :30secs

Super-Set F

Medicine Ball Pistol Squat 2×8 / Dumbbell Front Squat 2×8

Abs Super-Set G

Med. Ball Sit-Up & Stand 3×20 / Incline Reverse Crunch 3×20

Barbell Oblique Twists 3×20 / Single Leg Plank 3x :60secs

Tracking your workouts and progress

awash242 — Thu, 17 Sep 2009 03:33:24 +0000

I highly recommend using a notebook to write down your workout schedule BEFORE getting to the gym. It cuts down on wasted time between exercises while you decide what to do next. It is also a good way to track how many reps you completed, and how much weight you used. As you progress weekly, these numbers will obviously change, and its rewarding to see actual data that shows progress.

I write my workouts for the entire week, and once that week is over I go back and see where I need to adjust.

Workout #3

awash242 — Thu, 17 Sep 2009 03:22:53 +0000

Warm up for 5 minutes on Treadmill or Bike. Rest for 75 Seconds after Tri- and Super-Sets, 120 Seconds after Great-sets. Dont cheat yourself or take short cuts.

Tri-set A

Incline DB Bench Press 3×12/ Push-ups 3×10 /Mountain Climbers 3×20

Tri-set B

Barbell Bench Press 3×12 / DB Flies 3×10 / Burpees 3×20

Super-set C

Sumo Deadlifts 3×8 / DB Bulgarian Split Squat 3×8

Super-set D

Lying Leg Curl 3×15 / Single Leg RDL with DB 3×15

Great-Set E

Back Extension 2×15 / Hindu Push-ups 2×15 / Reverse Lunge 2×15 / Clap Push-ups 2×15

Tri-set F

Plate Pushes 3×30 secs / Duck Walk 3×30 sec / Alt Split Squat Jumps 3×30 secs

Great-set G

Hanging Leg Raise 3×20 / Exercise Ball Crunch 3×20 / Cable Crunch 3×20 / Ab Roller 3×20

Whey Protein

awash242 — Wed, 16 Sep 2009 17:32:02 +0000

A lot of people have different preferences regarding the taste of protein. I personally prefer the Optimum Nutrition 100% Gold Standard. Both chocolate and Vanilla taste good…so you can vary it up. If you really want to bulk up and add on muscle mass, use Muscle Milk or Monster Milk. I drink a shake before working out, and one after.

GNC sells all of the 3 products, but they are much cheaper on Amazon.com