maidenfan Posted August 19, 2009 Author Share Posted August 19, 2009 Still plugging away, I've just been very, very busy with life and work (and working out). One change I'm making is to implement "The Warrior Diet". I just read the book and most of what the author says makes a lot sense to me and really fits how I live and work. We'll see how it goes. For those that dont know, heres the basics of the diet: Small portions of fresh veggies and fruits (some light protein - yogurt, etc) morning to noon. Same from noon on with some nuts added. One large meal in the evening, starting with raw veggies, protein, cooked veggies, then beans and pastas. There are pre and post workout meals and lots of water. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 20, 2009 Author Share Posted August 20, 2009 I'm taking the next day or two off, then focus on the legs when I come back - the shoulders need a rest. Today was my first day on "The Warrior's Diet" and it really wasnt that bad. I really looked forward to cooking up my "feast" - the food never tasted better. 0830 - apple, water 1100 - cucumber, tomato, water 1300 - apple 1500 - peach, handfull of red grapes, 1/2 cup 2% cottage cheese, water 1730 - handfull raw almonds 1930 - green salad w/red lettuce, 1/2 tomato, cucumber, 1/2 avocado, baby carrots, olive oil & basalmic vinegar. Chicken, tomato, mushroom and broccoli omelette (2 eggs/4 whites) cooked in olive oil 12oz ale 1/2 cup fat free plain yogurt, teaspoon pure maple syrup, 1/2 cup blueberries Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 21, 2009 Author Share Posted August 21, 2009 8/20/09 Rest Day 0830 – Peach, ½ cup nonfat plain yogurt, ½ cup frozen blueberries, 2 packets stevia, black coffee 1145 – black coffee, apple, handful red grapes 1430 – Green salad (red lettuce, red onions, yellow tomato, ½ cucumber, red grapes), 1 scoop protein powder, 1 liter of water 1600 – 1 cup broccoli & red cabbage slaw (olive oil & balsamic vinegar as dressing), handful of raw almonds, 1 liter water 1730 – handful of baby carrots 1800 – handful of cherry tomatoes 2045 – dinner salad (romaine, tomatoes, sprinkle of cheddar cheese, little bit of vinaigrette). Grilled Mahi Mahi, steamed broccoli/carrots, grilled onions/peppers. 1 piece of whole wheat toast topped with 1/2 an avocado, garlic and olive oil Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 22, 2009 Author Share Posted August 22, 2009 08/21/09 What I'm supposed to do: Rest What I did: 700 yard hard swim at work (race - I won) 0900 - 1/2 cup non fat yogurt, 3/4 cup frozen blueberries, 1/2 tbsp pure maple syrup 1100 - handful baby carrots, 1/2 cucumber, 1 liter water 1330 - 1/2 cup 2% cottage cheese, 2 scoops protein powder, apple, 1/2 liter water 1645 - tomato, handful baby carrots, handful raw almonds, 1/2 liter water 2000 - green salad (romaine, 2 slices red onion, handful grape tomatoes, 1 small avocado, olive oil & vinagrette), 12oz sirloin, 1 cup mushrooms sauteed in olive oil & 1 tbsp teriyaki, 1/2 cup non fat plain yogurt w/1/2 cup frozen blueberries. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 24, 2009 Author Share Posted August 24, 2009 08/23/09 Rest Day BW - 273 0830 - 1/2 cup non fat plain yogurt, 1/2 cup frozen blueberries, 1 scoop vanilla protein powder, 1 cup black coffee 1000 - cup black coffee 1145 - 2 lemon cumumbers, apple, 1/2 liter water, 3 scoops vanilla protein powder 1400 - handul baby carrots, handful raw almonds, 1/2 liter water 1700 - 2 lemon cucumbers, handful baby carrots, handful raw almonds 2030 - large bowl of orange cherry tomatoes, omelette (3 eggs, 5 whites) w/3oz turkey, tomato, 3/4 cup mushrooms, red onion, olive oil. Desert - 3/4 cup nonfat plain yogurt, 1/2 cup blueberries, 1 scoop vanilla protein powder, handul raw almonds, 2 packets splenda Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 25, 2009 Author Share Posted August 25, 2009 08/24/09 What I'm supposed to do: Some easy to moderate Goblet Squats (work the bottom position) - EZ Clean and Press (clean each rep too) – EZ Snatch (dice throw) What I did: Bottom start Goblet Squats, cleans and presses & snatches w/a 32kg bell For fun: 1st week "Monday" workout for "Fast Tens" w/double 32's - easy 0845 - black coffee 0930 - 1/2 cup nonfat plain yogurt, 2 scoops protein powder, handul raw almonds 1100 - 1/2 large cucumber, water 1230 - 1/2 large tomato, apple, water 1400 - handful baby carrots, handful raw almonds 1700 - peach, handful raw almonds 2000 - handful raw almonds 2300 - green salad w/red onions, tomato, 1 whole avocado, olive oil & balsamic vinegar, 10oz ribeye w/sauteed mushrooms (olive oil & tbsp teriyaki) Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 26, 2009 Author Share Posted August 26, 2009 08/25/09 BW - 273.2 What I'm supposed to do: ETK Variety Day – 30 minute Ashtanga Yoga and water work – LSD endurance work – some days raw, some with fins and paddles etc What I did: Double KB Squats (30 sec rest) - 2,3,4,5,6 x 4 sets w/32's, 30 mins yoga, 60 min run/walk (run hills) and deck rowing intervals 0900 - apple 1100 - apple, water, black coffee 1330 - several cherry tomatoes, handul raw almonds 1600 - 1/2 cup nonfat plain yogurt, 2 scoops protein powder, 1/2 cup blueberries, handful raw almonds, splenda, multi vitamin & bcaa's 1745 - spinach salad (black olives, red onions, feta cheese, tomatoes, very, very light vinegrette), water 2045 - green salad (red lettuce, 1 small avocado, tomato, red onion, orange pepper, olive oil & balamic vinegar), 7-8oz piece of fresh Oregon tuna seered in olive oil, garlic & lime, 1 peach, 1 nectarine I feel very, very lean and healthy eating like this - it really fits my schedule and lifestyle. Not having to eat prepared meals multiple times a day is nice. Deck Rowing (stand on dock and row) - TREMENDOUS workout - since there is no boat to move, all of the paddles energy is transferred to you. Awesome core and upper body workout bending an 82" carbon fiber paddle into a "C" shape over and over. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 27, 2009 Author Share Posted August 27, 2009 (edited) 08/26/09 BW - 271.4 What I'm supposed to do: A few TGUs (easy ones) - Moderate C&P and Swings at 70% (dice throw) What I did: Several TGUs w/a 24kg bell, Double C&P w/16's (3 x 20), swings w/a 32 (2 x 20 per hand) What I did for fun: Week 1 (weds) of "Fast Tens" w/double 32's & double 40's, 70 min run/walk, 300y swim and 5 rounds of deck rowing 0800 – apple, 2 tbsp natural peanut butter 0900 – 2 cups black coffee 1230 – ½ cup nonfat plain yogurt, ½ cup blueberries, 1 peach, handful raw almonds, 2 scoops vanilla protein powder 1330 – 1 large tomato, 1 liter of water 1415 – 2 small plums 1545 – small nectarine, ½ liter water 1615 – ½ cup nonfat plain yogurt, ½ cup frozen blueberries, small nectarine, handful raw almonds, ½ large cucumber, ½ liter water 1815 – handful cherry tomatoes, handful raw almonds 2000 - Green salad w/avocado, tomatoes, red onion w/olive oil &vinaigrette. Fish Stew (Fresh Tuna, leeks, quinoa, mushrooms, green/red/yellow peppers, kale, sliced yams – cooked in low sodium veggie broth w/garlic, teriyaki and olive oil) 2200 – ½ cucumber, handful of raw almonds Burned lots of calories today - two post workout meals Edited August 27, 2009 by maidenfan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 28, 2009 Author Share Posted August 28, 2009 08/27/09 BW - 270.2 What I'm supposed to do: ETK Variety Day – 30 minute Ashtanga Yoga and water work – interval work of your choice - some days raw, some with fins and paddles etc What I did: 45 mins of BB squatting, KB Step-ups, 60 min run/walk, pullups/chins, 30 mins yoga, neck work 1000 – 2 cups black coffee, peach 1230 – water and a plum (off my tree) during workout 1330 – PW – ¾ cup nonfat plain yogurt, ½ apple, ½ cup blueberries, handful raw almonds, ½ large cucumber, 1.5 liters water 1430 – 1 cup black coffee 1530 – large chunk of raw red cabbage, handful raw almonds 1630 – water, tbsp of Udo’s Choice Oil 1745 – PW – ½ cup nonfat plain yogurt, ½ cup blueberries, handful raw almonds, splenda, water 1830 – Green salad (1 small avocado, red onion, tomato, 1 tbsp Udo’s Choice Oil & 1 tbsp balsamic vinegar). Bowl of leftover fish stew – added 1 small chicken breast and a ½ cup cooked quinoa After the movie tonight – large chunk of raw red cabbage w/natural peanut butter, water I'm feeling great! I enjoy eating like this and the weight is coming off faster. I was not sleeping too well the first few days of the diet, so I added some carbs ala quinoa and yams and slept great last night. I'm feeling as strong as ever on the KB's - snatching double 32's is as easy as its ever been. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 30, 2009 Author Share Posted August 30, 2009 08/29/09 BW - 271 What I'm supposed to do: A light day of your own making but must be different than anything we do already What I did: Was going to rest some like yesterday, but ended up doing some strong dock rowing intervals and some handstand pushups w/a 19 year old college wrestler - worked up a good sweat - man, rowing an immovable object is an awesome workout! 0800 – 1 cup black coffee 0915 – large slice of raw red cabbage w/1 tbsp natural peanut butter, 2 fish oil, 1 daily vita, 2 bcaa, 1 liter of water 0930 – 1 tomato 1030 – a few cherry tomatoes 1230 – slice of raw red cabbage, handful raw almonds, water 1430 – PW – 3 scoops protein powder, 1 scoop sugar free orange flavored fiber powder, 1 liter water 1545 – apple 1745 – handful baby carrots, handful raw almonds 2000 – Green salad (avocado, red onion, tomato, Udo’s choice oil & vinegar), Homemade chicken soup (chicken, low sodium black beans, quinoa, kale, mushrooms, sweet onion, low sodium chicken broth, spices and ginger, 2 glasses red wine 2130 – hanful raw almonds Quote Link to comment Share on other sites More sharing options...
maidenfan Posted August 31, 2009 Author Share Posted August 31, 2009 08/30/09 BW - 272 What I'm supposed to do: Water work (skills) (perfect practice) What I did: Rowing - practiced oar exits w/hands What I did for fun: Dock rowing supersetted with double kb snatches/front squats (24kg bells) - started at one rep, stopped at seven (gassed - great combo), Double KB Snatches for time - 24kg bells - 50 in 4:49, one leg squats 0930 - black coffee, water, fish oil, multi vita, bcaa's 1100 - apple 1300 - black coffee, water, hanful raw almonds, handful baby carrots 1500 - PW - 1 liter water, 3 scoops vanilla protein powder, 1 scoop sugar free orange metamucil (mmm, makes it taste like orange creamcicle) 1445 - large slice raw red cabbage, handful raw almonds, water 1730 - water, handful baby carrots 2130 - 2 sticks celery w/natural peanut butter, 1 tomato, spinich salad (tomato, mushrooms, red onion, avocado, Udo's Choice Oil & vinegar), Turkey & Mushroom omelette w/salsa (3 eggs/6 whites), 1 glass of sangria I need to be more careful on the ratio of activity to what I eat each day. The last two days I've more or less been in rest mode and I've gained a couple of pounds (which is pretty strange as I really dont ea much calorie wise). I've been eating a lot of good fat lately which is calorie dense - maybe thats it. Chris - I finally went to the doctor for a check-up yesterday and I'm having blood and urine drawn this coming Tues - I'll post the results Morgan Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 9, 2009 Author Share Posted September 9, 2009 09/09/09 BW - 267 My bodyweight seems to fluctuate a lot now - 270 one day, 272 the next, then...bam, 267. As I go down in weight I'm a LOT more sensitve to how much I eat and how much I burn each day. Everything else is the same - still on the workouts with added running, lifting and rowing here and there. Bloodwork results - Doc said everything was very good. Blood sugar - 90 Prostate Specific Antigen - 0.210 Total cholesterol - 142 Triglycerides - 16 HDL (good cholesterol) - 72 LDL (bad cholesterol) - 67 Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 12, 2009 Author Share Posted September 12, 2009 09/11/09 BW - 270 IIRC (still fluctuating some here, but slowly going down) Still plugging away at Chris' program (plus some extra work), I'm just tired of writing all this stuff down all the time. The proof is in the pudding right? You'll see, its working just fine. My strength is still pretty darn good - hit double 32's x 10's and double 40's for 5's in the snatch and lots of double 48's for singles tonight. Lots of calesthenics (GTG style) at work. I've been doing a lot of intervals lately and less all out 1 mile swim type stuff, which would probably explain the slower weight loss. I've been continually tightening up my belt though, so I know the program is working. To be honest, I didnt think I could stick with the yoga, but I forced myself to and my flexibility has vastly improved, just in the the month or so I've been doing it. Just gotta keep going Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 23, 2009 Author Share Posted September 23, 2009 9/23/09 BW - 268 (been hovering here for a few days) Lots of neck work and almost 2 hours of cardio (hill sprints and walking) today - burnt some calories. Cant throw the kettlebells around until the arm heals up a bit more. All the front squatting I've been doing has really paid off on my back squatting form (IMO) - see what you think Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 25, 2009 Author Share Posted September 25, 2009 09/24/09 Back squats, front squats, drop snatches, 40 mins hard hill sprints/walking on a treadmill Warriors Diet is going very well for me - fits my lifestyle like a glove. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 27, 2009 Author Share Posted September 27, 2009 09/26/09 Lots of calesthenics at work, front squats and 20 mins of hard hill sprints in the evening. Will get back to the kb's in a few days as the arm is feeling good. Meal of the day - Green salad w/avocado, onion, tomato and Udo's Choice Oil (this stuff is awesome - spendy though) & vinegar for dressing. Homemade chicken breast & veggie soup (cabbage, onions, kale, asparagus, black beans, mushrooms, quinoa, low sodium broth and a touch of teriyaki), glass of red wine and frozen blueberries with milled flax and splenda for dessert. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 29, 2009 Author Share Posted September 29, 2009 09/28/09 BW - 266 Front squats, sandbag c&p/shoulder/squat combo, 16 & 28lb standing shot puts, heavy neck work, 37 mins of hard walking/hill running intervals on the treadmill Meal of the Day - Green salad, Homemade Chicken & Veggie soup (low sodium broth, broccoli, kale, asparagus, carrots, mushrooms, sweet onions, chicken breast, quinoa, yams, turnips, olive oil, ginger & garlic), Jameson on the rocks. Quote Link to comment Share on other sites More sharing options...
MANTHOS Posted September 29, 2009 Share Posted September 29, 2009 9/23/09 BW - 268 (been hovering here for a few days) Lots of neck work and almost 2 hours of cardio (hill sprints and walking) today - burnt some calories. Cant throw the kettlebells around until the arm heals up a bit more. All the front squatting I've been doing has really paid off on my back squatting form (IMO) - see what you think Very well executed...!...and a pause at the bottom...well done! Quote Link to comment Share on other sites More sharing options...
maidenfan Posted September 30, 2009 Author Share Posted September 30, 2009 Thanks for the comment - I wish I could PP like you do! 09/29/09 Low volume bodyweight stuff (practice walking on hands, pushups, pullups/chins/hangs, neck bridges), 10 mins HARD 50m swim sprints (1 min rest) & 10 mins HARD 25m swim sprints (30 sec rest) Quote Link to comment Share on other sites More sharing options...
lifesnotfair Posted October 1, 2009 Share Posted October 1, 2009 Congratulations on the weight loss dude, you're on the way to reach your goals it seems!!! I just spent 16 days in Denmark and came home quite a bit chubbier :P ... it sucks, to be able to gain fat so easily.. hah, of course, I was eating until I was exploding everyday for the last week or so... no wonder. You will soon do a BW RT lift if you keep this up! heh. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 2, 2009 Author Share Posted October 2, 2009 Bodyweight RT would be cool...thanks for the comments Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 8, 2009 Author Share Posted October 8, 2009 10/08/09 Workout 1 - Sandbag Wrestling (5 x 1 min rounds w/200lb bag), dip/L-sit combos, jumping rope pullups (one rope), rope walking (lay on ground then walk yourself up and down the rope until your arms are fried), 60 min hard hill walk Workout 2 - Lawn mower circuit (do a circuit of pullups/chins, 1 leg squat, elevated plyo pushups, leg raises everytime you empty the bag) - totals of 25 chins, 25 pullups, 50 (25ea leg) 1 leg squats, 135 pushups, 40 leg raises. Sandbag wrestling is basically picking up a bag and not putting it down for 1 min - I start ea round off with a C&P then go to zercher squats, shoulders, overhead walking, etc. The last 15-20 seconds you are basically just hanging on for life. What a terrific exercise for getting strong. I pretty much suck at rope work, so the rope walking will give me some time to develop the strength to climb better. I had a binge last night on the eating - 8 slices of Bob's Killer Bread (yummy) and 4 small avocados - had to work it off today. Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 11, 2009 Author Share Posted October 11, 2009 10/10/09 Still sore from the other day 15 mins jump rope, headstands & neck bridging, 32 mins hard hill running/walking (treadmill) Quote Link to comment Share on other sites More sharing options...
Magnus Posted October 11, 2009 Share Posted October 11, 2009 8 slices of Bob's Killer Bread (yummy) and 4 small avocados Holy cow, that's something you need to work off? Looks like something I would eat if I was cutting So for the rope walking, you're pretty much dragging yourself across the ground with the rope? Quote Link to comment Share on other sites More sharing options...
maidenfan Posted October 11, 2009 Author Share Posted October 11, 2009 8 slices of Bob's Killer Bread (yummy) and 4 small avocados Holy cow, that's something you need to work off? Looks like something I would eat if I was cutting So for the rope walking, you're pretty much dragging yourself across the ground with the rope? Basically I lay on the ground with my feet elevated, then walk myself up and down the rope until my arms are toast. Quote Link to comment Share on other sites More sharing options...
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