4 oz Steak
2, fried eggs
half a cup of grapes
1.5 apples
some oil for the pans
2 tsps of chopped almonds for the fruit salad
I'm just a hair over on the protein and probably a bit under on the fat -- though with the egg yolks maybe not. I would think this meal would stick to the ribs. It seemed huge while I was eating it. I'm just starting to notice hints of hunger, 3.5 hours later. Certainly by 10 it will be time to eat.
Lunch is a left over Chile from last night. That was our first venture into combined foods since starting. I wasn't sure how much I could have? When the food is in nice distinct piles on your plate it is easy to visualize as "blocks" but, how much can I have when it is all mixed together? Obviously, I survived this crisis of conscience. And, at least, in the Zone they don't make you measure the cayenne too, so I could spice it up nicely.
Friday, March 6, 2009
Thursday, March 5, 2009
March 5, 2009
Workout group 8 people or so.
Warm Up
Same stuff, skips, and lunges and so on.
Pre-work
16 burpees lunge walk the length of the tennis court, 16 burpees lunge walk back
Work
3 rounds
2 broad jumps, sprint to mid court and jog out to baseline 4x
duck walk to service line and back, backwards, and repeat with lateral walk
6 push ups with changing hand placement
1 legged vertical jump 20 seconds on a side
lateral shuffle sprint on "go" continuous for about 2 minutes
Weight room
3 rounds
2 way sports squat, 6 on each side
drop lunge with a press at the top, 6 on each side
supine rows with an isometric hold and negative release, 10 seconds, 8, 6, 4
weighted knee machine, 6 on each side
Grand Finale
Medicine Ball Move the Mountain
Lunge walk out put the ball down, run back, and back to the ball, and back, wash, rinse, repeat at each line
Partner Move the Mountain
Toss the ball back and forth, run to line and put the ball down, run back and forth, retrieve the ball and repeat the toss, so on for all the lines
Warm Up
Same stuff, skips, and lunges and so on.
Pre-work
16 burpees lunge walk the length of the tennis court, 16 burpees lunge walk back
Work
3 rounds
2 broad jumps, sprint to mid court and jog out to baseline 4x
duck walk to service line and back, backwards, and repeat with lateral walk
6 push ups with changing hand placement
1 legged vertical jump 20 seconds on a side
lateral shuffle sprint on "go" continuous for about 2 minutes
Weight room
3 rounds
2 way sports squat, 6 on each side
drop lunge with a press at the top, 6 on each side
supine rows with an isometric hold and negative release, 10 seconds, 8, 6, 4
weighted knee machine, 6 on each side
Grand Finale
Medicine Ball Move the Mountain
Lunge walk out put the ball down, run back, and back to the ball, and back, wash, rinse, repeat at each line
Partner Move the Mountain
Toss the ball back and forth, run to line and put the ball down, run back and forth, retrieve the ball and repeat the toss, so on for all the lines
Zone Eating
Well, we've been trying to follow the Zone "diet". I say "diet" because it is really more of a way of eating rather than a way of not eating. I've summarized it in this way: it is more about the ratio of food types to each other, and to a daily total. So, yes it is calorie restricted, not that you count calories. Rather, the heart of things is that your body uses 3 types of macro nutrients, protein, fat, and carbohydrates and these need to be in balance with each other 30%, 30%, and 40%. At the outset the whole thing seems incredibly OCD. Measuring and counting but I agree that that is important to becoming self-conscious about types of food and amounts. The eating plan is built around, first, the relationship of lean and fat body mass. Once that is determined, food is organized into "blocks". "Blocks" are a really interesting notion because they force you to break out of the silly food pyramid that we've all been bamboozled with. For, example, we instinctively think of green bell pepper as a vegetable and so really cool and not something we can eat enough of. But, our body looks at it and says "carbohydrate". Now the amount of pepper in a carb block is a cup and a half, which, when you sit down to eat it is a whole lot of pepper. Likewise, 6 cups of romaine lettuce counts as a carb block -- I'd still be eating dinner if I had that much lettuce. On the other hand fat is a whole lot more deceptive -- gobbling a handful of almonds or olives for example is probably a days worth of fat -- which is eye opening. Three almonds counts as a fat block as does six peanuts, so, certainly the OCD quality is most apparent with relation to fats, and low quality carbs. Tortilla chips, for example, are a "bad" carb, 1 oz of them is a carb block. Translated to the real world that equals 7 chips. Chip #1 yummm, Chip #2 mmmm, Chip #3 crunchy, Chip #4 yummy, Chip #5 good, Chip #6 wow, Chip #7 couldn't eat another bite
A real emphasis of this plan is to balance hormone cycles, in particular insulin. So it came as a huge surprise yesterday when my blood sugar crashed during my workout. A real important aspect of the plan is to not let yourself go longer than 4-5 hours without food, except when sleeping. With working out on the noon hour I've found that eating at 10 keeps my calories up without leaving me on a full stomach during the workout. According to the books calculations I should be on a 16 block plan, 4 breakfast, 4 lunch, 2 snack, 4 dinner, and 2 bed time snack. Some of the crash might be a result of the type of breakfast, some of it might be my body not really being ready to burn body fat, instead of dietary fat. Up to now I've kinda been going along with"P" but, now I've started to own this and make a plan for myself. I tried a 5 block breakfast this morning 1egg, 2 egg whites scrambled, 1/2 cup of kidney beans, 1/2 cup of onions, 1.5 cups of bell peppers, 2 corn tortillas made into quasadilla's the rest of the 2 ounces of cheese in with the eggs and vegetable scramble. 2/3 a tablespoon of oil for cooking eggs and vege's, and a bunch of olives, 9 I think to make up the remaining fat blocks. That made a huge plate of food. We'll see how well it sticks and how today's workout goes. I can honestly say that when I eat I don't feel short changed. Certainly as hour 4-5 roles around I'm hungry. But, this doesn't have the constant gnawing that dieting gives. As with any diet it is important to build a cheat day in, so, I think on the Saturday, I'll still eat zone, but, I permit myself bigger block meals. At the start of any new eating plan one usually sheds fluid, and I've done that, but, it will be interesting to see how rapid the real weight loss is, 1 or 2 pounds a week is a healthy rate.
A real emphasis of this plan is to balance hormone cycles, in particular insulin. So it came as a huge surprise yesterday when my blood sugar crashed during my workout. A real important aspect of the plan is to not let yourself go longer than 4-5 hours without food, except when sleeping. With working out on the noon hour I've found that eating at 10 keeps my calories up without leaving me on a full stomach during the workout. According to the books calculations I should be on a 16 block plan, 4 breakfast, 4 lunch, 2 snack, 4 dinner, and 2 bed time snack. Some of the crash might be a result of the type of breakfast, some of it might be my body not really being ready to burn body fat, instead of dietary fat. Up to now I've kinda been going along with"P" but, now I've started to own this and make a plan for myself. I tried a 5 block breakfast this morning 1egg, 2 egg whites scrambled, 1/2 cup of kidney beans, 1/2 cup of onions, 1.5 cups of bell peppers, 2 corn tortillas made into quasadilla's the rest of the 2 ounces of cheese in with the eggs and vegetable scramble. 2/3 a tablespoon of oil for cooking eggs and vege's, and a bunch of olives, 9 I think to make up the remaining fat blocks. That made a huge plate of food. We'll see how well it sticks and how today's workout goes. I can honestly say that when I eat I don't feel short changed. Certainly as hour 4-5 roles around I'm hungry. But, this doesn't have the constant gnawing that dieting gives. As with any diet it is important to build a cheat day in, so, I think on the Saturday, I'll still eat zone, but, I permit myself bigger block meals. At the start of any new eating plan one usually sheds fluid, and I've done that, but, it will be interesting to see how rapid the real weight loss is, 1 or 2 pounds a week is a healthy rate.
Wednesday, March 4, 2009
March 4, 2009
15 Minutes, each
Elliptical Machine
Rower
Stair Climber
10 minutes of stretching
We will call it a rest day.
Elliptical Machine
Rower
Stair Climber
10 minutes of stretching
We will call it a rest day.
Tuesday, March 3, 2009
March 3, 2009
Warm Up
15 Minutes on an Elliptical, blah, blah, blah
Tabata Cycle
Pushups/Supine Rows
Squats/Lunges
Rocket Girls/Speed Skaters
Situps/Supermen
Work
as written:
Thrusters, 21,14, 7, 135#
Bent over Rows, 21, 14, 7, 135#
as done:
Thrusters, 3x7, 1x7/1x6, 1x5
BOR, 3x7, 2x7, 1x5
More breathing than I expected to need, whatever, it is a big bite. Kind of a hybrid of Cross Fit's Heavy Fran.
Core, 3x28-30
4 way neck machine, 150#
Standing Cable Crunches, 150
Cable Push Pull, 1@60#, 2@80#
Hyperextensions
Overhead Squats 1x10, 1x7, 1x7, 89#
"S" joined me today.
15 Minutes on an Elliptical, blah, blah, blah
Tabata Cycle
Pushups/Supine Rows
Squats/Lunges
Rocket Girls/Speed Skaters
Situps/Supermen
Work
as written:
Thrusters, 21,14, 7, 135#
Bent over Rows, 21, 14, 7, 135#
as done:
Thrusters, 3x7, 1x7/1x6, 1x5
BOR, 3x7, 2x7, 1x5
More breathing than I expected to need, whatever, it is a big bite. Kind of a hybrid of Cross Fit's Heavy Fran.
Core, 3x28-30
4 way neck machine, 150#
Standing Cable Crunches, 150
Cable Push Pull, 1@60#, 2@80#
Hyperextensions
Overhead Squats 1x10, 1x7, 1x7, 89#
"S" joined me today.
Monday, March 2, 2009
March 2, 2009
Workout group
Dozen people showed up.
Warm up
General Mobility
Skips
shuffles, sideways, backways and frontways
carioca
puddle hops
backward push and so on
Dynamic Flexiblity
Standard Fair.
Weight Room
3 rounds 8 reps
Pull ups isometric hold at top(decreasing pyramid 8 seconds first rep, 7 seconds second rep) with a negative down
Deadlift
Bardips
Waiter lunges
6 rounds 5 reps
weighted push ups
dumbell swing with a jump while the weight is on top
deep Rocket Girls
Gym
3 rounds 15 seconds of work on each, 1 minute metabolic jumble
clap pushups
hip raises left and right
split squats left and right
jumble: jumping jacks, pushups, burpees, mountain climbers, bear crawl
Had the unusual, and once in a lifetime experince of sleeping in a snow cave this weekend. I learned a lot and if I ever do it again it will truly be because I'm in an emergency. But, just for fun... not so much.
Dozen people showed up.
Warm up
General Mobility
Skips
shuffles, sideways, backways and frontways
carioca
puddle hops
backward push and so on
Dynamic Flexiblity
Standard Fair.
Weight Room
3 rounds 8 reps
Pull ups isometric hold at top(decreasing pyramid 8 seconds first rep, 7 seconds second rep) with a negative down
Deadlift
Bardips
Waiter lunges
6 rounds 5 reps
weighted push ups
dumbell swing with a jump while the weight is on top
deep Rocket Girls
Gym
3 rounds 15 seconds of work on each, 1 minute metabolic jumble
clap pushups
hip raises left and right
split squats left and right
jumble: jumping jacks, pushups, burpees, mountain climbers, bear crawl
Had the unusual, and once in a lifetime experince of sleeping in a snow cave this weekend. I learned a lot and if I ever do it again it will truly be because I'm in an emergency. But, just for fun... not so much.
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