Hot Yoga on Off Days / Lunch and Dinner

I'm on my last week of doing my Level 3 of Nerd Fitness' Rebel Training.  From here on out I have to decided what program to use for intense muscle building.  I have already started researching a couple that were recommended to me and one that looks intense is the Convict Conditioning Workout.  Check it out!  For now, I continue my routine, with interval sprinting and my hot yoga classes.

After a Yoga Power Hour

Lunch

-Grilled Salmon in Dill Sauce

-Roasted Potatoes

-Bok Choy

Dinner

-2 Pieces of Breaded Chicken 

-1/2 Avocado

-1/2 Tomtato

Trader Joes Multi-Graind Blend

7 weeks in I think/differences/goal date/fast food

You can see my gut!  I don't care
because it won't be there too much longer, mwahahahahahah.

Just wanted to touch base on how everything is going.   I see vast improvement in how I look and feel.  I believe that this first part of this Rebel Workout Program is building a sturdy foundation and the next step is adding the slab of muscle that I am wanting.

Sometime in my workouts I think to myself, "This isn't fast enough, why can't I have more muscle already?"  Then I do a pull-up and I quickly shut up, lol.  Level 3 asks for 5 pull-ups; that's it.  I can do 2, then the other three are assisted by bands.  I just started the second part of Level 3 yesterday and then after that I move on to the final level.  I still add one or 2 yoga classes in every week on off days and do my interval sprinting running.  My sprints involve warming up for 4 minutes at 5 miles per hour, then 8 miles per hour for 30 seconds and 5.5 miles per hour for 1 minute and 30 seconds.  I do this 7 times.

Example of the timing and distance with interval training.

Once I move on to the final level and complete it, I will take a look at the next e-book in the series and either continue on it or fast a program with the emphasis on muscle-building and toning.  If I stayed how I am now I would be more than happy, however the area I really want to focus on extensively is my stomach.  It has ALWAYS been "the problem area," but I have seen in shrink incredibly possibly in the first 4 weeks.

One thing I have also been trying to fuck around with is the calorie counting.  The counting program I use lets me add custom foods that the system does not have.  I'm not ashamed to admit that most the custom foods I add are liquids; preferably alcoholic, lol.  One thing I have done too is added one meal from each fast food place.  Well, not each; Wendy's, Taco Bell, and most recently, KFC.  I don't usually eat KFC but my sister had the Colonel's Chicken Strips at the house and left one, and I had it as my dinner meal.  one strip is 430 calories.  So if you eat three of them, you're up to 1290 calories!  I said it before and I'll say it again, if you fall off or if you cheat (and you're going too)  the healthiest of all fast food chains in my eyes is Wendy's.  That doesn't mean you go overboard, lol.


Breakfast:
Juice Generation's Peanut Butter Acai Bowl (I'm hooked)

IN THE BLENDER
-2 Sambazon packets of Acai Fruit (you can get at Whole Foods)
-2 Tablespoons of Omega-3 Peanut Butter
-1/3 cup of Apple Juice
-1/2 banana

GARNISH WITH
-1 banana (medium sized)
-Hemp Granola
-Scoop of Peanut Butter
-Cacao Nibs
________________________
430 Calories in the whole meal.

Crazy Saturday / Disciplined / Paleo App

What can I tell you, Saturday was my niece's birthday. I headed up from a trip to Maryland early in the morning.

I drove up early in the morning and figured since it was a cheat day, I'd start the day off with a guilty pleasure, a McGriddle and a hash brown.  It was delicious but I knew how many more calories I had left for the day.  Once I got home I did my workout and headed into my niece's party and dinner with her parents and grandparents.

For dinner my father brought Prime Rib slab of meat.  After helping him get it all cut and set while having a glass of wine or two, we sat down and ate away.

I ate a good portion, not too big but not too small.  It was a meet and potatoes night.  I had a couple of slices of bread too.  Oh yeah, I went all out.    After we cut my nieces cake, which was beautiful, made my Tony, The Pastryarch, Albanese.  I took a breather and got ready for the rest of the night.

Afterwards, I met my friends Anny and Lou and heading to the Nutley Pub.  We partook in some drinks and karaoke.  It was a great night.  THEN the unthinkable happened! I convinced myself into a White Castle trip

How did I end up here.

I thought oh, a double cheesebuger or two won't hurt, and some chicken rings, and some Mozzerella Sticks, HOLD IT.  That's where my mistake was!  5 mozarella sticks where 2100 calories...2100!!!!!

I already had 1800 calories for the day!

So the next morning I was floored, this is something I used to do so much when I was younger, a trip to White Castle was like the night cap!  I've learned my lesson, lol.

This morning, I was back on from this crazy cheat day, and a little wiser about it.  It turns out from all of my cheat days, the healthiest fast food chain, is Wendy's believe it or not.

To discipline myself, I did my exercise routine today and two sets of 18 minute sprints.  Lesons learned, lol.  I will defintely think twice before I get in front of a White Castle Menu.

I mean hey it happens.  I wanted to also let you know there is a great app called, Paleo Central at itunes, it's a great little app that tells you if something is Paleo or not, if you are ever in doubt.

Cheers all!

L


Dinner Tonight:
-Filet Mignon
-Beet Salad w. green apples, onions and a handful of walnuts
-half glass of Sauvignon Blanc

Update on how I feel and FINALLY the program I'm using.

Yes, it's one of those pictures..

OK, so I am about to finish my 6th week of a Paleo diet and my 5th week of strength training.  For the past 2 weeks I also added a sprint after each workout session.

I have lost 11lbs., and added muscle mass.  I want to note that I've done this so far by consistently monitoring my calorie intake (even with alcohol, cause my friends know that I've gone out), and keeping as much to natural food as possible.  

But let's keep it real,  I've had pizza, a Bacon Cheeseburger and even my biggest guilty pleasure, taco bell's Chicken Quesadilla and a Bean Burrito in the past two weeks.  The day after I do though I've felt groggy (omg, not after the Pizza though!  Cheesy Pizza, corner of Broadway and 105th st.)

Other than that I have been using Isagenix products as well as Young Living Essential Oils products with the occasional Oxy Elite Pro if I feel to tired for a sprint.

Other than the workouts prescribed, I have been walking instead of taking trains or walking when a car is not necessary and throwing in the occasional hot yoga class on off days.

I'm not going to lie, it feels good, it feels different than other things I've tried, but then again I have been able to combine them all into my lifestyle now.

Nerd Fitness!

So after coming this far (so far)  I feel comfortable enough to promote the program I am using.  I was researching what type of fitness routine to follow and the one I thought served me best that the time was Nerd Fitness.  I mean the name alone says it all but it was whipped up Steve Kamb and is basically geared towards office job workers or people that have sat behind computers long enough to make a difference in how they feel and how their body feels.  

I like what he says and I like what he preaches and I like their program as well as the forum for their users.  I like the habit building as well as being able to do the exercises without a gym.  Eventually I feel I will have to join, but I'll come down that road when I do.



Lunch yesterday:
Peruvian Dish - Lomo Salteado with Chicken
Broccoli
Bokchoy

Paleo for the Hypothetical Doomsday Scenario / New Workout

So let's say the December 21, 2012 something happens and the world doesn't come to an end, BUT in fact, we live but have to live on limited resources.  What to do?

Great Book.

I read a really good book while I was researching my past project.  It was called, Everything You Need to Know about Zombies and it was written by one of the most knowledgeable people on the subject, Matt Mogk

It's really not what you think it would be, nothing but useless zombie stuff, that will never come to pass.  On the contrary, while I was reading it, it served as an incredible guide for what to do in the event of a pandemic or natural disaster or anything that would make living on the planet a nightmare from the comfort we are used to and take for granted.

When and if this happens, your supermarkets are only stocked with 3 days worth of food for everyone in the community it serves, THAT'S IT.  (Thanks for the tidbit and your source Jenny).  What do you do?  Well for one thing, if Hurricane Sandy taught us anything, I'd steer clear of cities.  Sorry my New Yorkers, but the thought of being trapped on an island that closes all of its entrances during emergencies is a bit too much for me.

What do you do when the food runs out?  All your specialty foods that many of us are used to.  DONE, gone at least for the time being until a resolution or rebuilding of society would begin.  Marc Faber, a financial analyst and economist warned in 2009 the best advice he could give was buy a farm and a shotgun.  And he's talking about a financial catastrophe.  I'm just saying...I don't know how easy these predictions are to make as I don't avidly follow economic trends but it is absolutely scary.

I'm curious as to what you would do.  I'd love to hear-


On lighter news, I am starting a new level on my exercise program one is called, the OUTSIDER, the other is called the OUTCAST.  Which should I do.  Both look great, but I will do the first recommendation I get.

Cheers,

L

Lunch Today:

Teriyaki Salmon - 269 Cal.
Bok Choy             - 20 Cal.
Carrots                - 108 Cal.

Good Morning! I'm giving you FOCUS

Good Morning!

     I woke up and made myself a bit of breakfast and wanted to share

I Had a pretty big breakfast but that is because I am starting Level 3 of my program Tomorrow and today on my off day, sprint training is prescribed.

I started my day with a shot of ninXgia red (20 cal.)

I had 6 pieces of Center Cut Bacon, 3 equal one serving at 70 Calories (140 cal.)

4 eggs; 3 full eggs and 1 egg white with one serving of shredded cheese and a cup of steamed broccoli which came out to 399 calories and a cup of black coffee (5 cal.)

I originally had a Corn Bread Muffin but once I saw the how many calories where in it I quickly threw it out (it just wasn't worth it, lol)

Anyhow my purpose in sharing this today was because on my way back from Florida I read a really good e-book called "Focus."  It's about the art of focusing and disconnecting from the world we live in today.  It's absolutely a must read.  Please take it with good intentions and try and put it to use.  It's hard to think about but hey, there was a time when we didn't have the whole world at a computer key stroke.

Cheers,
L

Leo Babauta's FOCUS

almost 4 weeks in, Thanksgiving and Inspiration-

South Beach, Miami

Long time no post, but I wanted to just post once this week and tell you it's been a crazy week.  Many of you know I just got back from Miami on Wednesday after being there for a week.  I continued my workouts and supplements BUT I did have three bad food days while I was there.

I'm glad because it showed me how things I used to eat whenever I would go out and have a crazy night are LOADED with a crazy amount of bad calories.

*Keep in mind, since I knew it would be a crazy couple of days I kept my food intake to one meal a day, an Isagenix shake after workouts and then the rest was liquid calories brought on by Adult beverages, lol.  It was the only way to stay close to a 2000 calorie-based day.

NSFW:  FOOD PORN

So the first night there I caught up with my friend Tony who I have not seen in about two years.  Afterwards, my friends and I headed to Denny's!  Yes Denny's!  I had a "Moons over My Hammy,"  I felt it was only appropriate.  Now, here's where it was interesting.  I know this isn't exactly quality food but you try telling that to someone after a night out.   The next morning while logging my calorie intake, I told my friend Tony I thought it was impossible to have an 8,000 calorie day to which he said, uh, yes can."  My sandwich and the hash-browns  plus I shared the sampler appetizer and it totalled a whopping 1700 calories!


My next cheat night was Tuesday before I got home.  I went to Hard Rock Cafe Miami and I shared a Potato Skins appetizer and for my meal had a Legendary Burger,   a whopping 2100 calories!  That was by far the worst day lol.  For the purpose of not persuading to ge these dishes I will not posted any more food porn.

Due to losing my iphone while I was there, I decided to take a  bar-tending shift at a private party for Thanksgiving so I didn't spend the whole night eating. By the time I got home and saw my family for about an hour, I sat down and had a two slices of turkey a Spanish Tamale and a little Mac and Cheese my sister made.  I think the worst I did that night was a brownie.  The next morning I did get my Thanksgiving Meal which was measured out as to make sure I kept it simple, Then later on in the evening I had a couple of bites of my sister's pumpkin pie and my cousin's killer Pecan Pie, but the rest sits in my fridge!  They were so good I'm scared to finish it.

Today I'm back on track, I just finished my last workout of Level 2 of my program, I'll take a Hot Yoga class tomorrow then start Level 3 on Monday.

You can see my problem area!

Even after I had my sin-filled meals, I got right back into my workouts and tried to regulate having them in my daily intake.  It's not the best way but I figured if I was going to do it, I better make sure I stick as close to it as possible.

So after two weeks of working with this program I can already see progress in muscle memory and more strength which only makes me feel better and ready to keep going.  I WILL look amazing naked, lol.












I ran into this video again and I wanted to share it because this man is amazing and just shows you what people can do when they really want to change they way they live their lives. Watch it and try not to cry.



Cheers guys!
L