Well...we began! We started yesterday. So far it's been pretty easy. The shakes are delicious and arn't giving me that bloated, nausea-esque feeling that some powders do. Hardest part might just be forcing myself to get in the NEPA and drink all of the shakes! Towards the end of the day my mind was slipping into it's old "that's too much food, don't eat that" stage. Glad I worked out all of the macros before beginning.
I got a 45 min walk in yesterday in the basement. Dinner was 8 oz of rotisserie chicken w/o skin, 1 C peas, 2 C salad (lettuce, snap peas, radish) and 2 Tbs fat-free blue cheese.
I also went for my first massage of the 28 days last night. Some new-to-me techniques were used. I've had swedish a few times before, so no worries, but this particular practicioner used hot stones and glass cups (sort of a suction thing) as well. It felt good. Not "my wife rubbing my back" good, but good like a good stretch and deep foam-rolling. I've rescheduled for another massage in 2 weeks. Hopefully, the "Cup Kisses" (hickies, sucker bites, whatever) will be gone by then! I do feel better though.
One down, 27 to go.
Saturday, May 23, 2009
Thursday, May 21, 2009
T-minus Four days
Four more days till we begin.
Maybe I should explain a bit.
I've struggled with my weight all of my life. I've had it under control for long periods, I've lost control for equally long periods. Recently I've been in the "lost" catagory. I'm somewhere upwards of 230 lbs @ 19% bf and a height of 5'6". I'm a stump :) My wife has been battling her waist line as well. Well, we've decided that we both need a monumental event to make us change. So...we've begun the 28 days.
Based on the V-diet from Chris Shugart (it isn't the v-diet) the next 28 days will consist of the following:
a) 4 protein shakes a day plus one HSM (healthy standard meal) on non-workout days and 5 shakes and the meal on workout days. Both days are at a caloric deficit. There are no starches, grains, or non-vegetable/non-shake carbs in the next 28 days.
b) there is at least 1.5 grams of protein per lb of body weight ingested on off days, a bit more on workout days.
c) there is a period every day wherein I will walk for 30-60 minutes in addition to whatever the day brings (lawn cutting, cleaning, shoveling snow, workouts, shopping, etc.). This is a DEDICATED walk, referred to as N.E.P.A. (non-exercise-physical-activity).
d) A minimum of 128 oz water a day + water in the shakes.
e.) 6 grams fish and flax oil a day, 8 psyllium husk capsuls a day, 1 multi-vitamin, 1 niacin, 1 b-vitamin complex, 4 tsp creatine on workout days.
f.) Pictures at the beginning and ending of the 28 days, along with weigh-ins and measurements @ 0, 7, 14, 21, and 28 days and NOT inbetween.
g.) Nothing to be drank but black coffee with breakfast, water, and unsweetened iced tea.
h.) I will workout with weights (as I have been, but with a different focus) 3 days a week (Monday, Tuesday, Thursday) from 3-5pm. After Squats, Bench and Deadlifts are completed, the rest of the workout will be supersetted and rest time will be reduced to 30 seconds between sets.
i.) I will be getting massage (via chair, foam roller, or massuse) before the 28 days and at least once during (hopefully 2x). This is to aid in recovery.
Maybe I should explain a bit.
I've struggled with my weight all of my life. I've had it under control for long periods, I've lost control for equally long periods. Recently I've been in the "lost" catagory. I'm somewhere upwards of 230 lbs @ 19% bf and a height of 5'6". I'm a stump :) My wife has been battling her waist line as well. Well, we've decided that we both need a monumental event to make us change. So...we've begun the 28 days.
Based on the V-diet from Chris Shugart (it isn't the v-diet) the next 28 days will consist of the following:
a) 4 protein shakes a day plus one HSM (healthy standard meal) on non-workout days and 5 shakes and the meal on workout days. Both days are at a caloric deficit. There are no starches, grains, or non-vegetable/non-shake carbs in the next 28 days.
b) there is at least 1.5 grams of protein per lb of body weight ingested on off days, a bit more on workout days.
c) there is a period every day wherein I will walk for 30-60 minutes in addition to whatever the day brings (lawn cutting, cleaning, shoveling snow, workouts, shopping, etc.). This is a DEDICATED walk, referred to as N.E.P.A. (non-exercise-physical-activity).
d) A minimum of 128 oz water a day + water in the shakes.
e.) 6 grams fish and flax oil a day, 8 psyllium husk capsuls a day, 1 multi-vitamin, 1 niacin, 1 b-vitamin complex, 4 tsp creatine on workout days.
f.) Pictures at the beginning and ending of the 28 days, along with weigh-ins and measurements @ 0, 7, 14, 21, and 28 days and NOT inbetween.
g.) Nothing to be drank but black coffee with breakfast, water, and unsweetened iced tea.
h.) I will workout with weights (as I have been, but with a different focus) 3 days a week (Monday, Tuesday, Thursday) from 3-5pm. After Squats, Bench and Deadlifts are completed, the rest of the workout will be supersetted and rest time will be reduced to 30 seconds between sets.
i.) I will be getting massage (via chair, foam roller, or massuse) before the 28 days and at least once during (hopefully 2x). This is to aid in recovery.
Wednesday, May 20, 2009
T-minus Five days
Well, it's almost time to do "it".
To commit.
The 28 day diet starts on Monday. Why Monday? Dunno.
Here we go.
To commit.
The 28 day diet starts on Monday. Why Monday? Dunno.
Here we go.
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