ID8- Habitat for Humanity

8 hours of menial and mindless labor roofing and hanging sheet rock. I love it!

I found a site that says you burn 200 calories per hour hanging dry wall.

M1: oatmeal 200, yogurt 100
M2: 2 smallturkey wrap 400, nuts 150, cantelop 200, grapes 100, egg 60, celery and pb 200
M3: 2 crab cakes 300, sweet potato 100, broccoli 50
M4: popcorn 250

I never made crab cakes before. it is easy, but the crab meat is expensive.

2200

ID7- 8 mile run

M1: oatmeal 100, apple 100
M2: bar 180
M3:nuts, berries, cheese 200
M4: freebird salad 350
M5: go lean 100
M6: super salad 600, wine 200

1830

Ran the rock with Sheri.

ID6 - Rest Day in Hershey (yoga X)

I need a rest day bad. Everything is sore.

M1: Egg White Omelet + toast 350
M2: Apple 100, nuts + raisins 150
M3: Salad 500
M4: bar 180
M5: crab soup 150, salmon, salad 500
M6: apple 100

2030

I caved in before bed and did an hour of Yoga X. I feel great now. Time for bed. Early flight in the morning.

ID5-P90X Shoulders & arms

I can't raise my arms. Feels good to get in some resistance.

I ate the apple harvest salad at Red Robin. It has 700 calories. WTF! What the hell are they putting in it?

M1: eggs, oatmeal, yogurt, toast 300
M2: bar 180
M3: salad 700, chili cup 200
M4: tilapia, scallops, side salad, bean dip 700
M5: 2 martinis 300
M6: popcorn. 100

2480

Day 185 Pic

I think this is pretty much a steady state picture for me, but it has been a long time since I posted.  Things have not radically changed since roughly day 120.

ID4 - Insanity Pure Cardio

That workout is a whippin! It just does not stop.

I know it's gross, but here is the pool of sweat on the floor:

M1: Shake 250
M2: BNS Soup 200
M3: Seafood Creole 200
M4: Go Lean + nuts 300
M5: cobb salad 400
M6: apple, raisins, nuts 250

1600

High Fructose Corn Syrup Does Not Equal Sugar

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain

ID3 - 8 Mile Run

I felt like running today and it felt good. I did 8 miles in about 1:10 with no pain or soreness.

Here is my 8 Mile route around White Rock after walking the kids to school. I make three key shortcuts:
1. Cut across Winfrey Point
2. The Fisher cut across on the West side
3. Take the new walking bridge at Mocking bird

Without these shortcuts, the run is more like 9.5 miles.

M1: Egg Whites 100, Toast 50
M2: Celery and PB 180, Go Lean 120
M3: Chili 300
M4: Pro Bar 180, Raisins and Nuts 180
M5: Spaghetti and Meatballs 300 + Broccoli 50 + wine 100
M6: Popcorn 150, cottage cheese & berries 150

1860

ID2 - Power & Resistance

Good workout this morning with Sheri. I like Insanity's intensity.

M1: Shake + 2 pancakes 300
M2: Turkey Wrap 200 + yogurt 80 + 1/2 apple 50
M3: Popcorn 150
M4: Steak + Sweet Potatoes + salad 400
M5: Cottage Cheese + Honey + Blackberries 150
M6: almonds 100 + salmon rolls 120 + go lean 120

1670

Insanity Day 1 (ID1) - Cardio Circuit

Oh boy Insanity was hard today. I really felt the ski abs in my core.

I got on the scale and am still at 200#, so I guess last week was a wash weight wise.

M1: Small Shake 200
M2: Turkey Wrap 250
M3: 2 slice thin crust pizza 120
M4: Popcorn 200
M5: COD w Carrots and Cauliflower and salad and BNS Soup, wine 600
M6: raisins and nuts 130

1500

Insanity - T minus 1

Starting insanity officially tomorrow. Sheri and I are excited.

I have a ton of pent up energy after a 12 hour drive today. I hoped on the scale when I got home and I am up a couple pounds from all the drinking and eating this week in Colorado. I will erase that this week doing insanity and eating right again.

B: eggs and sausage. 250, Yogurt 80
S: nuts and raisins 200
L: taco 200, ckn leg 200
S: nuts 100, orange 50, rice cake 50
D: BBQ 500
S: 2 rice cakes 100, cheese 50, yogurt 80

1860

Building My Posse

I taught five kids to snowboard this trip. The calorie calculators for snowboarding say 90 minutes of moderate riding will burn about 900 calories. I probably got in 90 minutes in the 5 hours we were at it today. I bet the intensity level is higher than moderate though as I was digging kids out of powder, buckling in and out of bindings and helping them through flat spots.

I bet I have burned over 1000 calories each day here. That's good too because I have kinda pigged out. Most of the calories were drinking. We have eaten pretty good:
- Chili
- Butternut Squash Soup
- Tacos
- Seafood Creole
- Turkey Meatloaf

I even had an oatmeal cookie for desert today.

On the slopes we ate protien bars and meatloaf sandwiches.

I would say I did good on the food, but drank as many calories as I burned on the slopes.

It has been a great trip and it is really great being is super shape to play with my Posse!

Shredding With The Dudes @ Wolf Creek

R2D90 - DONE WITH ROUND 2!!!

Officially finished round 2 today.  I was up on the mountain in 2 feet of powder with Blake.  It used to really wipe me out and all I have is some minor soreness.  I love being fit!!!


Anyhow, I do not have any huge epiphanies or emotional reactions this time. 

Just keepin' on...

R2D89 - Snowboard for 8 hours

I am not going to keep track of my eating this week but since tomorrow is the end of round 2, I wanted to do a post.  I will do a final ROund 2 post tomorrow.

Having fun though - big shredding on the board, drinking, eating good, and playing with the family.

R2d88- Mike Crush

I tried my hand at creating a 40 min workout that I will call the Crush going forward.  I was at a hotel with a decent gym so I could do just about anything.  Here it is:

• 1 mile run at accellerating pace per quarter mile from 9 min pace to 6 min pace
• Three sets of different p90X like excerixes to work these groups:
• Legs
• Back
• Shoulder
• Bicps
• Tricps
• 5-6 minutes of heavy interval
• Plyo Lunge
• Prison Cell Pushup
• Plank Run
• Carlito
• Jacks
• Ab Ripper

I feel like I hit everything roughly evenly and did a nice variety of paces.  I will do this again.

M1: buffet 600
M2: Snacks (jerky, nuts, fruit, veggies) 350
M3: BNS 150
M4: Chili 350, Cornbread 150

4 MDG 64

1840

R287 - Upper Plus

I tried the P90X Upper Plus workout today. I was not crazy about it. It was a good workout, but Tony can do better. I could see doing it once a month or so.

Hitting the road to go on the ski trip with the kiddos today. Can't wait!

I got the car loaded down with tons of yummy and healthy snacks for the trip and meals once we get there. Chili, spaghetti, wraps, lasagne, tacos and awesome breakfasts are on the menu.

I am really looking forward to teaching my third son to snowboard. Then Sheri will be the only loser skier. Just kidding. Skiing is cool, I guess.

M1: Shake 250
M2: Nuts and yogurt - 370
M3: Wrap 250, veggie stix 130
M4: Chili 250, crackers 50
M5: sub 560, go lean 300

2160

R2D86 - Interval X

I worked out yesterday and today and just dialed down the intensity slightly to make sure I did not mess my back up. It seems to be OK. We will see what 12 hours driving to the mountains does on Friday.

M1: egg white omelett 150, fruit 100, cheese 100, oatmeal 100
M2:Chili 250, 6 wings 300
M3: Nuts 100, bar 180
M4: salad 250, beer 100
M5: Assorted snacks (nuts, raisins, toast) 300

1930

R2D85 - Ran 4.5 Miles + 1/2 Arms and Shoulders

Worked out with Julie at the Hotel.  Ran on treadmill.  I hate the treadmill!!!!

M1: 3 HB egg whites /w moz. cheese 100, cantaloupe 100, toast 50
M2: Go lean 100, cantaloupe 50, nuts 150
M3: Turkey wrap 250, cheese 50
M4: scallops and spinich 200
M5: sea bass 100, veggies 100, 5 drinks 500, berries 100
M6: Nuts 200

1850

R2D84 - Pure Cardio with Pulled Back :(

I tweaked my back about 1/2 way through insanity today. I am not sure what I did wrong, but on one of the lunge moves it tweaked and it hurts pretty bad right now.  I will have to back off for a few days so I do not make it worse before the ski trip.

M1: Egg white omelet and Fruit 400
M2: Turkey wrap 300, BNS soup 100, Fruit 100
M3: Bar 180, apple 100, nuts 120
M4: Spaghetti and Meatballs 500
M5: 1/2 cup Go Lean 70

1770

R2D83 - Insanity Cardio Recovery

Recovery my *butt*.  My quads and butt were burning like they did on my first Yoga X day.  It was nice dialing down the intensity after 4 days of big cardio workouts.

M1: oatmeal, raisins, almond slices 150, yogurt 80, 1/2 Cup Go Lean70
M2: 1/2 Cup Go Lean 70, Cheese 50,  HB Egg 80
M3: Turkey Wrap 300
M4: Salad 200, nuts 100
M5: Chili & crackers 300
M6: Cottage cheese 100, nuts 150, 1 cup go lean 150, popcorn 100

1900

R2D82- Insanity Power & Resistance

4 days into insanity and I can already see some leaning (not that that is my goal).

M1: shake 250, pancake 50
M2: 1/2 apple 50, nuts 100
M3: walnut salad 250, 1.5 beer 150
M4: Nuts 100
M5: Sirloin 300, sweet potatoes 150, asperagus 50, cottage cheese and berries for dessert 150
M6: Go lean 200

1800

Mike's Super Chili

This is my chili recipe I used all the way through my first 6 months with P90X.  I have to say that this is the meal that got me through it.  It is the perfect mix of nutrients and because you can eat as much or little as you want, you can precisely dial in the caloric intake.

I make huge batches on Sunday and even if the family is eating it too, we usually do not kill it until Friday.

The recipe is simple and only takes about 30 min to prepare.

1. Saute 2 onions and tablespoon minced garlic
2. Put the following cans in:
• 5-6 cans of beans - I like to mix kidney, pinto and black
• 2 cans stewed tomatos
• 1 can rotel
• 1 can diced tomatoes - i like fire roated
• 1 can whole kernel corn - optional as it adds carbs
3. 4-5 chicken breasts (cubed) - either get pre cooked or boil them yourself
4. 2 bell peppers - I like one red and one green
5. McKormicks chili seasoning pack - sometimes I put in 1.5 packs

I let it cook for about an hour on medium and then put it in a tupperware for the week.

R2D81-plyo cardio circuit

This is Sheri's P90X Graduation Day. I am very proud of her and she looks amazing. I will post pics and stats later.  We started Insanity together today. She likes.

I am going to try the insanity 6 - 300 Calorie meal plan for the first month. It will probably not be enough. We will see.

M1: shake 200, apple 100, cheese 50
M2: turkey wraps 300, grapefruit 1/2 30
M3: pb and celery 150, bar 180
M4: ch salad with broccoli, pine nuts,  300
M5: Chicken Chili 300
M6: Popcorn 150

1760

So the way I read this...

Take your Vitamin D, Folic Acid, Green Tea, Omega 3, Probiotics, Fish Oil, St. Johns Wart and Cranberry Daily.

Everything else is suspect.

R2D80 - Insanity - Cardio Power & Resistance

This one is easier than the Circuit. I actually thought these would be a lot harder. I do like all the cardio though.

B: Shake 250
S: Bar 180, Raisins 130, Nuts 100, Cheese 30
L: Chili 300
S: Yogurt 10, 1/2 Beagle 120, apple 100, nuts 130
D: Trulucks with Blake: Seafood stuff 450, Veggies 100, Wine 300 gumbo 150
S: ice cream 180

2530

R2D79 - First Insanity Workout - Plyo Cardio Circuit

Plyo Cardio Circuit.

Hung in there... Barely. The plank ski moves are a total smoke out.

B: eggs 150, bacon 120, fruit 50, yogurt 100
S: apple 100, tangerine 50, nuts 120
L: fish 150, scallops 150, crab cakes 400, veggies 50, butter 100
S: yogurt 80, nuts 100
D: chili 300

2020

The Next Round is Insanity

Sheri and I decided we are going to do Insanity for our next round.  We will keep the same weekly schedule with Tuesdays off.  So next Wednesday will be our first day.  We may restart after the ski trip, but we will get a taste of it on the first Wed-Sat.

I am going to track our fit test results here:

https://spreadsheets.google.com/ccc?key=0AnQ9vCrKsAkWdDhPUFBnX08yQmc2QVdqMzFoODhNTUE&hl=en

It looks like people really get to the next gear with Insanity.  It should be interesting.  If we don't like it, we can always go back to P90X.

I feel like I am cheating on Tony. :)

R2D78 - AM Core Syn + PM Spin/Yoga

5:30 AM Core Synergistic with Sheri.

B: shake 200, turkey sausage 50
S: turkey meatloaf 120
L: Turkey wrap 250
S: almonds 100, popcorn 100, GU 100, apple 100, tangerine 50, bar 180, raisins 130
D:shawarma 350, onion soup 200, small shake 150
S: popcorn 200

Ate dinner at Thomas' in Cleveland. Neat vegitarian place with huge variety.

2180

Amazing Evening Spin/Yoga class in Cleveland at Buddahful Yoga on my way to PA. Here is the snippet from their web site:
THE ALL ENCOMPASSING JOURNEY TRAINS THE MIND, BREATHE, MUSCLES, AND JOINTS TO ENHANCE EQUILIBRIUM AND AGILITY. EXPERIENCE SPYNGA'S SIGNATURE CLASS OF CYCLING AND YOGA IN TANDEM! SPEND 25 MINUTES ON AN INTENSE AND POWERFUL BIKE RIDE TO ENLIVEN THE HEART. MOVE TO THE MAT FOR A 25 MINUTE VIBRANT YOGA FLOW AND COOL DOWN TO BALANCE OUT THE BODY AND CALM THE MIND. THE RESULT IS PURE HARMONY.


Who knew you could combine yoga and spin. It is like fire and water. I feel amazing and energized. Dallas needs a place like this. Next time I am in Cleveland I am coming here again. As Drew Carey says... "Cleveland Rocks"

R2D77 - Rest

Experimenting with calorie cycling.

B: egg white omelet 200
S: cheese 30, almond 100, raisins 130, bar 180
L: meatloaf 150, sweet potatoes 100
S: Popcorn + nuts 300
D: Spaghetti and meatballs 400 + Veggies 100
S: last bite of meatloaf 50, More popcorn 100, tangerine 50

1900

R2D76 - Interval X +

I had a horrible headache from a liquid drano incident yesterday trying to unclog some plumbing. It was pounding so hard that I almost could not get started. About 20 minutes into the workout I felt better and now I am asymptomatic. It is amazing the healing power of pumping blood and sweat.

B: Small Shake 200
S: cheese 50, raisins 130
L: Meatloaf 150, BNS Soup 200
S: Popcorn 100, almonds 100
D: Papadeaux gumbo (no rice) 150 and greek salad 200, crawfish 300, beer 300
S: nuts 200, meatloaf 100, cheese + saltines 70

2250

P90X+ Schedule

Sheri and I are thinking about doing the P90X+ for the next round.  It is a pretty different schedule:


Weeks 1-3
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Interval X Plus
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or X Stretch (or die)

Week 4
Monday:      Back & Biceps/Ab Ripper X
Tuesday:     Core Syn
Wednesday: Chest, Shoulders & Triceps
Thursday:    X Stretch
Friday:        Legs & Back and Abs/Core Plus
Saturday:     Yoga X
Sunday:       Rest or X Stretch (or die)

Weeks 5-7
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Plyometrics
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or S Stretch (or die)

Week 8
Monday:      Chest & Back/Ab Ripper X
Tuesday:     Core Syn
Wednesday: Shoulders & Arms & Ab Ripper X
Thursday:    X Stretch
Friday:        Legs & Back and Abs/Core Plus
Saturday:     Yoga X
Sunday:       Rest or X Stretch (or die)

Weeks 9 & 11
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Interval X Plus
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or X Stretch (or die)

Weeks 10 & 12
Monday:      Upper Plus and Abs/Core Plus
Tuesday:     Plyometrics
Wednesday: Total Body Plus
Thursday:    Yoga X
Friday:        Upper Plus and Abs/Core Plus
Saturday:     Kenpo Cardio Plus
Sunday:       Rest or X Stretch (or die)

R2D75 - Legs and Back & Abs

With Sheri. Got to sleep in to 8:30 AM. Feels like vacation.

B: Shake 250 Plus tested out PaPa's Hot Tub
L: turkey wrap. Sheri's new favorite. 250, BNS Soup 150
S: nuts 150, fruit 100
D: meatloaf 300, sweet potatoes 150, salad 100
S: popcorn 100

1550

R2D74 - Yoga With Tony :)

Sheri is 7 days ahead of me so she is officially at 90 days in one week. I am so proud of her.

L: Turkey wrap - 300, Yogurt 80, 1/2 Grapefruit 20, Asparagus 50
S: BNS soup 200, veggie stix 100
S2: BBQ 150, Nuts 100, Lettuce Wraps 250
D: stuffed pepper 350, cheese enchalada 230, beans and rice 100, 3 beer 300

2300

Should you be nice and cooperative?

Game theory gives us a clear answer and yes, the bible is right.

http://www.gmilburn.ca/2010/02/24/triumph-of-the-golden-rule/

The Perfect Shake

A bunch of people ask me about recovery and protein shakes. I have two answers. The easy route is beachbody's Shakeology. Mix with water and go. It is good when you are traveling and too busy to mix something up in the blender. This stuff is really good for you and everyone that uses it as a meal replacement accelerates their weigh loss and fitness goals. You can buy it here: Shakeology Site

When I have time and am home, I make my super shake. I actually did not invent it, but Sheri and I really love it. Here is the recipe:


For two people:

• 1 Banana broken into small pieces
• 1/2 Cup frozen organic blueberries
• 4 Huge TBSP of nonfat vanilla yogurt (buy the big tub)
• 3 Scoops AMP vanilla whey protein from GNC
• 1 cup ice
• 1 cup water

Put it all in a good blender in the order listed above and let it blend for 2-3 minutes on the highest setting to get it as creamy as possible.


Make sure you drink this within 20 minutes of your workout. I can't emphasize this point enough. That will accelerate muscle synthesis and recovery. If you do this drink right after your workout, you will not be sore the next day and your recovery will take a matter of hours. If you don't, you will be hurting for days.


Here's why it works:
1. Banana gives you immediate carb refuel so you are not dragging
2. Blueberries are superfuel for everything, but most importantly your brain. You will think clearer and feel more energetic. Other berries are fine, but blueberries are best.
3. Yogurt supplies your dairy and helps out your digestion processes. Gotta stay regular!
4. GNC AMP is my favorite protein. I have tried a bunch and this one gives me the best recovery results. The theory is that the lucien added to the powder flushes out the lactic acid in your muscles and stimulates protein synthesis. I am not a scientist, but through the experimentation I have done, it seems to work.  1.5 scoops of this stuff equals about 30 g of protein.  Studies show that 30 g at a time is the perfect amount to trigger protein synthesis and muscle recovery.  Any more is wasted and any less does not trigger the processes.  This is true for girls and guys.
5. The Ice and Water help rehydrate you and add volume to the shake, helping you get more full.

Hope you enjoy these shakes as much as Sheri and I do.

R2D73 - Biceps and Back & Abs

B: Shake 250 + Egg Beaters 60
S: Butternut Squash Soup 200, popcorn 100
L: Chili 250
S: Bar 180, nuts 160
D: Catfish, salad, fruit. 450 beer 100
S: Pistachios 250
S: random late night snacking 200

2200

Musing 10 - Steady State

Now that I have reached my body fat percent goal, I am struggling a little bit trying to figure out what my steady state caloric intake should be.  I really do not want anything to change to much at this point including muscle mass or fat.

The caloric needs calculator says that on days I work out I can consume about 3000 calories per day and not gain weight.  That sounds ridiculous.  I hover around 2000 calories right now and feel full most of the time.  I would have to gorge myself to go over 3000.  I do not want to loose muscle mass by eating too little though.

The site does offer this interesting plan.  It says to vary my caloric intake through the week to minimize plateaus.  Here is the plan it suggests something like:

Monday	2626
Tuesday	2392
Wednesday	3151
Thursday	2626
Friday	2392
Saturday	2888
Sunday	2626

Here is a really interesting article on calorie cycling.  I think I am going to try this and bump up my intake on resistance days and drop it on rest and cardio days.

Also, I am going to start adding 100 calories per day each week for the next 10 weeks and watch my weight.  Once It looks like I am starting to slip back up, I will drop back down 100 or so calories and stay put.

I guess this is all part of the journey toward lifelong fitness and health.

R2D73 - Plyometrics

With Sheri. Jayce's Bday tonight at Dave and Busters. Big Salad.


B: Big Shake 250
S: Bar 180, Grapefruit 20, nuts 100
L: Indian (Chicken & Veggies mostly) 700
D: Chicken Salad 250, Beer 250
S: popcorn 100

1800

R2D72 - Chest, Shoulders and Back & Abs

I am not crazy about this workout.  All the pushing is awkward.  I know it is good and working stuff that none of the other workouts do, but it is a whippin.

It was a kick to see Sheri doing clap push ups.  She is looking amazing.  She is already talking about round 2.  I love it.

B: Shake 250, 2 turkey sausage 50
S: Butternut Squash 200
L: Yummy homemade turkey wrap 200, tomatoe basil soup 100
S: Popcorn 100, nuts 150
D: Spaghetti and meatballs 400, wine 200
S: pigged out on Pistachios 300

1950

R2D71 - Rest

B: buffet omelet, oatmeal, fruit 600
L: veg wrap 250
S: bar 180, popcorn 160, nuts 150
D: chili + 2 bagel pizza bites 450

1900

R2D70 - Interval X

Super early workout with Sheri before 7 AM flight.

Today I got up, worked out and arrived in Cleveland before my west coast collegues arrived at work. Bring It!

Now I can rest until Wed.

B: Shake 200
S: bar 180, nuts and raisins 100
L: steak salad 500, chili 200
S: nuts and raisins 300
D: chicken salad 350
S: oatmeal 100
1930

R2D69 - Legs & Back, Abs

Worked out with Blake, Jayce, Grant, Austin and Parker while Sheri ran around the lake. My calf still hurts when I run long distance. Everyone got protein shakes for breakfast.

B: Shake 200
L: Big Lunch - Salmon 250, zuccini 50, scallops 50, squash soup 150, glass wine 100
S: popcorn and nuts 250
D: sirloin 250, veggies 100, mashed potatos 200
S: Turkey Summer Sausage 100

1700

R2D68 - Yoga X

Finally with Sheri.

B: shake 200
S: bar 180
L: jasons deli salad bar 600
S: popcorn 100
D: turkey meatloaf, sweet potatoes, salad, wine 600 (I love this meal)

1680

Under 200# (Actually 198.4#) Milestone Today!

Proof:

This was one of my big goals to get under 200 and stay there.  I am not sure how much more I will loose without dipping into muscle.  It feels good to basically be at a destination and now to set a goal to maintain this and not yo-yo.

I don't think I have been under 200# since my Junior year in college.  

Yea!!!!

R2D67 - Shoulders and Arms

It's nice to be home. Early morning workout. No Sheri though. She is not feeling well.

B: Shake 250 + pancake 50
S: Bar 180, tangerine 50
L: Butternut Squash Soup 150, WW 210, popcorn 200
S: cheese and nuts 300
D: pizza toppings 400, veggies 100

1890

R2D66 - Hot Yoga at Miami Beach

Cool yoga studio in Miami - http://miamiyoga.com/. Go to Jennifer's Hot Yoga class. Best instructor I have had yet. Sweated like crazy. It was a vinyasa class in a heated room. Not as hot a Bikram.





Getting some sun in February.





Found a little cuban cafe near the hotel for breakfast. The hotel charges $30. This place was $10.
B: egg white omelet, sausage, toast 400
L: fish and veggies 350
S: nuts 120, apple 100
D: feta wrap 550
S: bar 180 wine 100
S:popcorn 100

1950

R2D65 - Rest Day and Drive all over FL

I drove  400 miles all over FL in a convertible Corvette today.  It was a pretty good day.  I am now at Miami Beach and plan to try Hot Yoga down here tomorrow morning at this place: http://miamiyoga.com/

Should be interesting seeing all the Miamiites in their yoga skimpies.
 
B: sausage, egg, oatmeal 300
L: jerky 200, salad 200
S: nuts raisins 250
D: subway 600
S: popcorn + nuts 200

1750

R2D64 - Chest & Back (Happy Mardi Gras)

I am heading to FL today and will not get to workout tomorrow, so I swapped out my day off.

My barber (lady) said I look hot. I don't care that she is 70 :)

B: Big Shake 250 + pancake 200
L: chili. 450 veggies 100 popcorn 100
S: Turkey Jerkey 240
D: Cobb Salad 400
S: bar 180, nuts 120


1940

R2D63 - Core Synergistics

B: shake 200
S: Cheese 50, nuts 150, bar 180
L: Chili 200
S: popcorn 100, yogurt 80, Raisins 130
D: tilapia and toast and fruit 600
S: little slice of king cake 100

1700

R2D62 - Legs and Back and Abs (Happy Valentines)

Sheri and I got to work out together for the first time in a week. Felt like a valentines date.

B: Small Shake 200
L: veggie and protien delight at golden coral 700
D: Butternut Squash soup 300 + 1/4 flat bread pizza 250
S: popcorn 100

1550

Is it possible to be happy?

Reddit Link

Reddit is trying to displace the Scientology link on Google when you search on "is it possible to be happy?"

I find this concept interesting to ponder. Why don't people ever ask the question "is it possible to be unhappy?" We assume unhappiness is the default state and happiness has to be achieved. This is kind of absurd. I like the concept of making happiness the default and unhappiness the exception. It is purely a state of mind thing.

Anyhow, if you have a web site or blog, link to this Reddit page so we can put Scientology in their place.

Watch this if you have 20 minutes:

R2D61 - Yoga

B: eggs, turkey sausage, 1/2 waffle 350
s: shake 250
L: Brisket 200
D: Chili 400
S: popcorn 100
S: More Chili 250

1550

R2D60 - Legs and Back and Abs

I have not done this workout in a while. I really like the strip set at the end.

2/3 through second round.

B: Big Shake 250
S: beef jerkey 120 baby twix 80
D: fish soup 150, fish 200, veggies 100, 4x drinks 500

1400

R2D59- Interval X

B: shake 250 sausage 100
S: nuts and raisins 200
L: freebird salad 350
S: bar 180
D: butternut squash soup (Best batch yet) 300 + slice pizza 300
S: popcorn 200


1980

R2D58 - Rest Day

I need a rest day. I am achey and sore.

B: Oatmeal 100
S: Progresso 160, yogurt 80
L: lettuce wraps 360, broccoli soup 100
S: popcorn 100 nuts 50, cheese 50
D: Spaghetti and turkey 350, medium potato 200


1550

R2D57 - Chest, Shoulders and Triceps & Abs

At 201# today. Almost there. It is going really slow now.

Clap and one arm push ups - Yum!

B: big shake 250 + turkey sausages 80
L: Chicken scallops 450, Cheese 30, yogurt 100
D: tilapia and rice 250, grapefruit 70
S: STEAK 100, Pepper Jack 120, popcorn 200, pancake 150

1800

R2D56 - Kenpo

B: Oatmeal & Sausage 200
S: popcorn 100
L: Tiapia + rice 350 Broccoli Soup 80
S: nuts 100
D: Sirloin 450 veggies 100
S: popcorn 100 and cheese 100


1580

R2D55 - Legs and Back

Recovering from Campout. I am wiped out. Barely making it through Superbowl.

L: 1/3 thin crust pizza 420
D: Tilapia and tomatoes 300. veggies 100
S: Popcorn 100 + MDG 64

984

R2D54 - camping

Hiked 6 miles. Ran 2.5 miles

Pigged out on camp food. Basically taking the day off for once. I actually ate pie and some chips. Feels good to allow myself to cheat. I will keep it under 3500 cal.

Quick video from camp out:

R2D53- shoulders & arms

Pretty good gym at the Sheraton in Austin. No pull up bar though. I al always surprised to see these hotels with free weights, machines, treadmills, and other goodies, but no pull up bars. The bar is the best tool in the workout arsenal and it is so seldom found.

B: oatmeal 100, fruit 100, bar 180
L: fish 150, veggies 150
S: beef jerky 240
D: fish and veggies 350
6 drinks 650

2000


680

R2D52 - plyo + yoga in Austin

A little wiped out today. I need to eat good.

B: eggs, sausage, oatmeal, grapefruit. 500
S: bar 200
L: chicken & ribs at Stubs in Austin 400 sweet potatoes 100, beans 100, bread 100
S: nuts 200
D: chili 200 Greek salad with Pothole 350
2150

Candle light yoga at night at Black Swan Yoga again. I'm an addict.

R2D51 - Chest & Back & yoga in Austin

First day of Round 2 Phase 3. I have not done Chest and Back in a while. My arms are a bit shakey. Heading down to Austin tofdy for business and then on to Possum Kingdom for campout with the kidos.

B: Big Shake 250
S: chicken 100
L: tialpia, shrimp, veggies. 350
S: bar180
D: spinich salad w chicken 350

1230

I had a cool yoga experience tonight. I went to black swan yoga on 5th street in Austin. It is a donations only place and we did a cande light "sweaty yoga". It was a cool vinyasa style in the heat and I worked up a big sweat. I had to run back in the rain to the hotel 2 miles because I could not find a cab. I will definitely go there again when I am in Austin.

Musing 9 - On Vinyasa Yoga

I am still a total Yoga beginner, but I have picked up a couple interesting tid bits that I thought I would pass on at this point. Most of the yoga I have been doing is considered Vinyasa yoga. Vinyasa is the basic sequence of plank, chataranga, and upward dog. This sequence is great for upper body strength and gives you a great stretch.

The Yoga X on P90X is a series of extensions to basic Vinyasa yoga. Specifically, it adds the Ashtanga series. A lot of studios call it power or flow yoga. This is by far my favorite type because it is so physically demanding. It includes all of the really hard lunge moves that smoke out your legs and butt. The Warrior I-III series, triangle poses, 1/2 moon, chair, etc... My legs still shake in the middle of some of these poses. Tony also adds in some challenging balance postures. My favorite is crane. It works everything. There is a whole core series too that includes wheel, table, bridge, scissors, and heel and hands to the heavens. I am not sure if all of these are official yoga moves, but they sure work you out.

After an hour with Yoga X, I feel amazing. I feel like I got a great workout, but I also feel like I got a massage.

I have also started trying Bikram or Hot Yoga. It is a lighter version of Yoga X. There are no Vinyasa moves, but there are still quite a few challenging balance and core poses. As the name implies, the key to Hot Yoga is the 100 degree room. Even though you are not working as hard, you will feel like you did. I am usually three pounds lighter after a Bikram session. In the middle, sweat is coming off in a continual stream (not drips). It is very demanding on the body and requires me to focus on recovery for a couple hours. Eating and drinking tons of water are critical. The best part of Bikram for me is how you feel totally detoxified. Your largest organ (skin) is pumping a ton of fluid through and there is just nothing bad left in you at the end.

The interesting thing about Bikram is that I was stalled out on weight loss, and when I added that in, my weight loss started back up. I am not sure why, but I know it did the trick.

The next step for me on my Yoga journey is to officially join a studio to get some instruction. I know I am not holding my poses right all the time and I am sure my breathing and mental state are not ideal.

I see Yoga as part of the fitness "tool-box" now and I would not want to be on the journey without it.


Cool Yoga Studios and places I have done yoga:
- My Bed Room late at night - sleep like a baby
- Lake Michigan in Chicago at sunrise in front of the sailboats - watch the sun come up over the water
- White Rock Lake at the Bath House on a warm Saturday afternoon
- Black Swan Yoga in Austin - Candelight "Sweaty Yoga" at 8:30PM Very cool
- Sunstone Hot Yoga in Dallas - Sweat like a faucet
- Miami Yoga @ Miami Beach - Jennifer's class was amazing.  http://miamiyoga.com/
- Buddhaful Spin in Cleveland - Excellent mix of spin and yoga.  http://buddhafulspin.com/
- Yoga to the People in Midtown NYC - Low Key Hot Vinyasa for $5. http://www.yogatothepeople.com/new-york-yoga.shtml

R2D50 - Rest

Last day of Phase 2.

B: Starbucks oatmeal 240
S: cheese and raisins and nuts 300
L: progresso 170, asparagus 100
S: yogurt 100, bar 180, pancake 150
D: Boston Market Chicken 400 and veggies 250
S: Pistachios 150

2040

I kinda pigged out today for a rest day. I have been a little hungry lately. Not sure why. I know 2100 is still a net deficit, but I still feel guilty.
I need to go a couple weeks at 2000ish and show myself I will not gain weight before it does not bother me to eat so much.

Interview With Tony

R2D49 - Have a Namaste

Sheri and I knocked out 5AM Yoga this morning. We had to cut a few corners on stretching to get done in time to help Blake get his Rube Goldberg Project to school by 7 am.

I never knew wiping your nose could be so tricky:



Yoga after LSD (Long Slow Distance) running is the bomb. I feel great.

B: Shake 150, Pancake 50
S: raisins and nuts 150
S: cheese 50
L: WW 280
S: bar 180, Oatmeal 100
D: Spaghetti 500 and Veggies 100
S: popcorn 160
Been hungry all day...
S: Cheese and crackers 200


2020

Am I Worthy?

Dallas Carter from Team Beachbody (The guys that make P90X) has been pushing me to become a Beachbody coach.  At first I was reticent and unsure if I was up to it.  I mean, it was just five months ago that I was totally out of shape.  Dallas says that now is the best time to jump in while I am still on my journey.  I see his point.

So, I signed up and am now officially a coach.  I hope I can help just one other person reach their fitness goals.  I look forward to helping others figure out nutrition, workouts and especially not make any of the mistakes I made.  I also hope to learn form other people's journeys.

To all my Dallas friends, I hope we get a chance to work out together and BRING IT!!!

R2D49 - 8 mile run

Ran white rock in the cold w Sheri. Felt great.

B: shake 200
L: BBQ turkey and beans 400
S: Chilli 200 and nuts 100
D: Taco Salad 350
S: Popcorn 120
S2: squash soup 150

1520

R2D48 - Interval X

I love this workout. Sheri liked it too. 40 Minute smoke out!

B: Shake 200
L: soup an salad at Jasons. 650
S: Butternut squash soup 100
D: turkey meatloaf (yummy) 400, More squash soup 150, grn beans and pears 50, 2.5 glasses wine 250, saltines 100

I am definitely making the turkey meatloaf again. It was a hit. And the squash soup is always popular.

1850

R2D47 - Rest Day

Mid week rest day for Recovery week. I need it!

B: Egg Beaters 50, one pancake 50, 2 turkey bacon 100
L: 1/2 chicken 450, beans 100
S: Popcorn 100, nuts 100
D: pork chops 400, salad 200, nacho chicken 100


1650

R2D46-core synergistics

B: egg 150, sausage 150, yogurt 100
S: bar 200
L: salmon 200, veggies 100
S: French Onion Soup 200
S: apple 100
S: cheese, nuts, raisins 350
D: 2 Martinis 200 & sweet potatos 50 & chili 50

1850

R2D45 - Yoga in Indy - Starting Recovery Week 2

Got a room with extra space in Indianapolis and did Yoga this morning with Casey. She did really good. It has been fun this week introducing her to P90X. I think she really likes it. I am starting to get this travel/workout thing down cold. I think I may blog about it because a lot of folks struggle with their workouts while on the road.

My "Gym" in Indy:

B: Small shake 90, yogurt 100, oatmeal 130, eggs 120
L: 6" turkey Subway 350
S: Nuts and raisins 150, Popcorn 100
S: Bar 180
D: bison meatloaf 300, veggies 100, roll 100, chili 170


1900

R2D41-kenpo in Fargo

Really loosened up after two big leg days. Casey and I did Kenpo in the pool room at the hotel in Fargo and watched the sun come up to a frigid snow storm.  Cool!


Im shooting for 2000 cal today for recovery.

B: omelet 150, oatmeal 100, yogurt 100, sausage 150

L: quiche 350, tomato soup 100, banana nut muffin 200

S: nuts and raisins 150

D: chilli 200, fish 150, veggies 100
S: peanuts 150

1900

R2D40- legs and back in Fargo

The hotel had pull up bar and free weights so I decided to do legs and back.  First time to do it after a big run.  I bet I am gonna be sore.

B: egg white omelet 200, oatmeal 100
L: turkey 100, veggies 100
D: crab cakes 300, filet 300, salad and veggies 150, wine 100
S: popcorn 100

1450

R2D40 - 8 mile run on White Rock

Did white rock loop w Sheri. Her first time in two years. If you take a couple short cuts you can get it to right at 8 miles.

At 203# today.

B: shake 150
L: 1/2 freebird monster with Grant 600
D: Sirlion 250 and Sweet Potatoes 150, salad 100

S: bar 180, cheese 100
S: nuts and raisins 100

1630

Got a massage at the Denver airport. My first massage since I started all of this. Felt really good after the run today.

R2D38-yoga

It was nice working out with Sheri today. Travel has been a drag on us lately and it makes me appreciate our time together much more.

B: shake 150, pb toast 150
S: veg meatballs 170
L: chicken wrap 350, salad 50
s: sweet potatos 100, nuts 130
D: Thin Crust Pizza 500
S: popcorn 100

1700

R2D37 - Shoulders and Arms and Abs

The hotel had free weights, but no pull up bar so I subbed in shoulders and arms for biceps and back. I decimated my arms. Feels good.


B: sausage and eggs 250, yogurt 130
L: salad 200
S: bar 180, nuts 140
D: meatloaf and veggies 500
S: popcorn 100

1500

R2D37-rest

B: eggs 100, oatmeal 130, yogurt 110, 1 bacon 60

L: cobb salad 300, fruit 100, roll 100
D: pizza and wine 1500

2450

R2D36 - P90X Interval X Plus

I did my first P90X Plus workout today int he hotel room. Interval X + is a whippin'. It is way more intense than Plyo because there are no breaks. The good news is it is 20 minutes shorter. I can't wait to show Sheri.

B: sausage, eggs, oatmeal, fruit. 600
L: 1 pizza slice 150, salad no dressing 50
S: Bar 180
S: nuts and raisins 150
1 drink 100
D: chicken and veggies 270
D2: salmon 150, nuts 200

1850

Round 2: 1/2 Way Pictures

Took some progress pics for posterity this morning.

R2D35 - Chest, Shoulders, Abs

B: Shake 250 , Oatmeal 100
L: chili 350
S: bar 180
D: salmon 130
D2: Crab cake 160, fish 100, shrimp 100, asperagus 50, glass wine 100
S: nuts 100


1610

R2D34 - 7 Mile Run

Nice long run with Sheri. No calf pain.

@ 204# today! Almost there.

B: shake 200
S: nuts, raisins, yogurt 250
L: WW 200, Butternut Squash Soup 100
S: Bar 180, cheese 35
S: Starving - Oatmeal 100
D: fish soup 200, tialpia and veggies 500
S: popcorn and nuts 200

1965

R2D33 - Legs, Back and Abs

B: Wheat Pancakes 250, Turkey Sausage 100
L: Butternut squash soup 150, Chili 200
D: More Chili  and crackers 400
S: Popcorn 100, celery and PB 100, pancake 50


1350

R2D32 - yoga

With mom and Sheri

B: oatmeal 150
L: shake 250, bar 180, raisin 50
S: sweet potatoes 100, veggie meatballs 150
D: chili renneo 500, 2 drinks 200


1580

R2D31 - Biceps and Back and Abs

B: Big Shake 250
S: cheese + almonds  170
L: Salmon 200 + rice 100
S: Popcorn 100 + Bar 180
D: steak salad 350, asparagus 60, sweet potatoes 100
3 glasses of wine 300

1710

R2D30 - plyo (Day 120)

I was at 205# today.  I decided to look at the graph and see where this is heading.  I have dropped another 10# in the last month.  That puts my current rate around .3 # per day.  You can see the rate of loss is tapering off now, but it is still happening.

B: shake 200
B2: eggwhite omelet 200 toast 100
S: nuts, cheese, raisins 250
L: Fish soup 200
S: Bar 180
S: Popcorn 100
D: BBQ chicken 100, beans 250
S: Yogurt 120

1700

R2D29 - Chest, Shoulder and Tri + Abs

B: Oatmeal + Turkey Bacon 200
S: Yogurt 80
S: raisins and nuts 200
L: WW 200 + Soup 100
S: bar 180
D: Taco Salad 400
S: Popcorn 100
Meeting: snacks 200, 2 drinks 200

1860

R2D28 - Rest Day | End of First 30 days of Round 2

At 206 LB this morning. That puts me 6 lb from my big goal. I started this 30 days at 215 so that's 9 lb in 30 days. That is .3 Lb per day for the last 30. That is higher than I expected and probably means I have way too high a calorie deficit.

Anyhow, at this rate, I should hit 200 in 20 days.

B: oatmeal 150
L: pork chop and salad and veggies. 500
S: popcorn 100
D: Spaghetti and Meatballs 500 + Veggies 50 + 1/2 bread 50
S: Raisins and stuff 150

1500

R2D27 - Kenpo

Still a little sick, but getting better.

B: Shake - 200
S: yogurt 60, bar 200
L: gumbo 200, salad 200
S: nuts 150, popcorn 100
D: tuna burger 600

1710

R2D26 - Legs, Back, Abs

Finally starting to feel better.  Did 120 pull ups without the chair.  Oh yea!

B: shake 200
L: freebird salad 400
S: bar 180
S2: Toast and PB 250
D: tilapia stewed 400, sweet potatoes 100
S: Popcorn, nuts, raisins 150

1780

R2D25 - Hot Yoga

B: Oatmeal w Raisins and Nuts - 150
L: Smoothie King 650
S: Popcorn 100, Pizza 550
D: salmon and green beans 400
S: popcorn 100

I feel like I pigged out today.

1850

R2D24 - Biceps and Back and Abs

Cold is still slowing me way down.

B: Shake 200
B2: Egg white omelet 250 fruit 100
L: Butternut Squash Soup 150, Salad 200
S: Popcorn 100
D: cobb salad 600
S: Chicken, beef jerkes, raisins 250


1850

R2D23 - Plyo

This cold is really slowing me down. I probably only applied 80% effort.

B: Shake 250
S: Yogurt 60
L: Nuts 100, Soup 160, veggie steamers 135
S: bar 180
D: turkey meatball spaghetti 350

1235

R2D22 - Chest, Shoulders, Tricepts, Abs

5 AM workout with Sheri. I am smoked out.

Need lots of protein today.

B: Shake 200
B2: Egg white omelet 300 fruit 100
S: almonds 100, bar 180
L: progresso 160
S: popcorn 100
D: chicken and veggies. 500

1640

R2D21 - rest

B: cheese 70, yogurt 60, oatmeal 320
L: tuna Pattie 400, asperagus soup 150
S: nuts 150
D: Turkey Taco Salad 500
S: popcorn 100

Trying to shake this stupid cold, but have not missed a workout yet.

1750

R2D20 - Kenpo - 207#

I have lost 5 LB since I started Hot Yoga. I drank about 2 gallons of water yesterday, so I do not think it is water weight. We will see. That makes me just 7# from my goal.

Kinda 1/2 assed Kenpo today after a big day yesterday.

B: Shake 200
S: PB toast 150
L: Progresso 200, 2 pancakes 100
S: Bar 180
D: Freebird salad 600

1430

R2D19 - Core Synergistics + Hot Yoga

Core was a little hard after hot yoga yesterday. I found a web site that said I burned 1300 calories in the Hot Yoga class. That sounds high, but my body's reaction was in line with that.

Anyhow, I feel pretty good now and it is nice to be back on the protein shakes.

B: Protein Shake 250
S: pb toast 125
L: home made pizza 400

Did Hot Yoga again at 4 pm. It was vetterthan yesterday.
S: protein shake 180
D: steak, brocolli, beans, sweet potatoes 600
S: pb, nuts. 250


1800

R2D18- Hot Yoga - 109#

Did Hot Yoga with Sheri. I have never sweat so much. Did not take a break though. Need water.

I was at 109# when I got home. I probably lost 3# of water. WOW

S: 1/2 bar 100
L: chicken pesto sand 500, tomato basil soup 200
S: Yogurt 80, nuts 100
D: Gumbo 500
S: Popcorn 100

1680

R2D17 - Rest

Happy New Year

S: yogurt 80, pb toast 120
L: fajita salad 500, fruit and nuts 200
D: Gumbo 300, Sweet potatoes 100, beans 150

1450