Sounds too good to be true? That’s because it is. The model used in this photograph does not work out 4 minutes a day, she more than likely puts in at least an hour just in spin class or running to keep her bodyfat down. Add weight training/resistance training, HIIT, gymnastics/bodyweight and there is a significant investment in time involved in looking that fit. No one looks like a fitness model by accident, it can’t happen.
I look at the time I spend just to look not-fat, and I have to respect people that can do this. There is a secret, hard work. No way around it, it takes what it takes and if I don’t want to put in the work I will not get the results.
Do not give up!!! No matter what, do not give up! Every day is another chance to do the right thing. Take the next best step and keep your head up.
afternoon meal 339
recovey drink 374
workout- rest day
Do you remember why you do this? Do you remember what you want? Do you remember saying that you would do anything, anything at all to get fitter and lose weight? That applies when things don’t go right, when the numbers are going in the wrong direction, when things seem to get in the way of getting to the gym. It’s called discipline. Keep your head in the game, stay focused. Eye on the prize, eye on the ball, eye off of the buffet table.
6 eggs(480 cal.)P42F31.8C0
1 can Wolf Brand Chili(270 cal.)P9F9C45
total=750 cal. P 51 F 40.8 C 45
total=2362 P 204.3 F 132.4 C 74.2
daily total=3112 P 255.3 F 173.2 C 119.2
Ever had one of those days(weeks) when the plan just seems to slip farther and farther away? I started the week with a raging case of DOMS and it has just gone downhill from there. When I could use my arms again I had done some yardwork and general cleaning in the garage and in the meantime collected what I suspect was a spider bite that has swollen a spot on my wrist to the size of a boiled egg.
I have hit a bit of a plateau in my weight control plan, 282 seems to be a sticking point. I am wondering if it is time to get serious about cardio and start doing 20-30 miles on the bike every day for a couple of weeks and see where that goes. I have read some things about carb cycling, predominately here and think that it may be worth a try in the future. It is pretty complex but I think with practice it may be doable. The important thing is to do something, and keep doing it.
4 eggs(320 cal.)P28F21.2C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
3 oz. bacon(459 cal.)P31.5F35.4C1.2
Total=829 cal. macros P62 F 56.6 C 11.2
Lawn mowing=1055 cal.
I am starting a new cycle this week and in addition I am adding some light accessory work to hit the spots that get missed a lot and can help with all around balance and mobility. Today’s accessory exercise is the one arm dumbbell row which is great to get the muscles of the middle back firing like they need to.
No matter what sort of a program you are into, if your focus is strength you need to keep doing strength exercises even if your program is mostly cardio. The type II muscles that you need for strength will atrophy in as little as two weeks time if not properly(heavily) stressed on a regular basis. Remember, strength happens in the 4-6 rep range so that part of the work doesn’t have to take a long time, just 3-5 heavy sets with an appropriate warm up and you are good to go. I would venture to guess that you can maintain a great deal of strength by doing this twice a week along with the rest of the work you are doing at the gym.
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6
3 cans tuna(270 cal.)P60F3C0
4 tbsp. miracle whip(160 cal.)P0F14C8
10 corn tortillas(500 cal.)P10F5C105
total=930 cal. P 70 F 22 C 113
Yesterday while I was picking up my ride packet for the Hotter’n Hell 100 I was asked to participate in a study done by the good folks at UNT. I’m game. The pre-screen was easy enough, I have to do a 45 minute survey this afternoon and we will see. I am kind of excited.
Got my new Gatorskin tires and new tubes for the ride tomorrow. If things go as they have for the last few years, there will be no less than 20 flat tires in the first mile of tomorrow’s ride. I cannot understand why people will come from all over the United States and 30 foreign countries around the world to ride 100 miles in 100 degree heat with raggedy tires. There is a logic bomb there that has yet to go off.
One group of cyclists I would love to meet tomorrow is the transplant team from Houston that ride as the “Organ Grinders”, complete with really cool jerseys. In any case, looking forward to a great day, meeting new people and making a few new friends along the way. The blog tomorrow will be post ride so don’t look for it until, let’s see, finish line-3:30(Hopefully), 30 minutes to get to the car and get home, say hi to my lovely wife, shower and 2 hour nap, around 6:30pm, my time. Until then, then.
carbs, carbs, carbs
my workout-active recovery
Absolutely not. This is a movement that could not be more wrong. I have friends that battle type 2 diabetes every day and are way too big, they are not healthy. I myself, could be in better shape, I am not at a healthy weight yet. Diet and exercise are not the enemy, they are the answer.
No food tracking today, I’ve been a bad boy
Workout-Active rest day