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