January 7, 2012

Rest

• Slept at 12:30 AM
• Woke up at 9:00 AM

Today is a planned overfeeding/do what you want day

Feeding 1 9:30 AM

• Omelette- spinach, eggs
• Blackberries
• 1 tsp Fish Oil
• 8 oz water

Feeding 2 4:00 PM Brownstone Diner

• 4 Black Forest Pancakes- chocolate chips inside, cherry compote on top w/ butter and syrup
• Scrambled eggs
• 2 Pork sausages
• 24 oz water

Herman’s Place 6:30 PM – 9:00 PM

• 3 Black Label on the rocks drinks

Training session w/ friend 9:30 PM – 10:30 PM

This is the friend I am helping to lose weight. I was definitely impressed by her performance. I know these exercises are not what she normally does. Kind of how yoga was to me initially. After the session we also spoke about her nutrition plan. Given she needs to do this in a short amount of time, habits I normally recommended were thrown out the door. It’s going to be a tough next few weeks for her but I have confidence that she’ll be successful.

Hanging out with friends 1:00 AM – 4:00 AM

• 4 Black Label on the rocks drinks
• 1 Budweiser
• 2 shots of Patron

Feeding 3 4:30 AM

• 1/2 Bison Burger w/bacon
• Onion rings
• 1/2 Omelette- tomato, feta cheese, onions

January 6, 2012

Rest

• Slept at 12:00 AM
• Woke up at 7:40 AM

Workout

• Pre-workout NOS sugar free energy drink
• 1. Thrusters 110x12x3
• 2a. RDL 225x12x3
• 2b. L Chin Ups Neutral Grip BWx12x2, BWx6x2
• “125″ Circuit 25 reps @
• 3a. KB Goblet Squat 16 kg
• 3b. KB Double Arm Swing 32 kg
• 3c. Squat Thrusts
• 3d. Superman Push Ups (26 reps)
• 3e. Partner Plank w/ Alternating Reach (26 reps) substituted SB Ab Rollouts w/alternating knee tucks

Feeding 1 10:25 AM

• 2 handfuls of trailmix

Looked over 4 Hour Body at Barnes and Nobles this afternoon. The book is not bad. The author takes a very minimalist approach to fitness and nutrition. He promotes the idea of doing the smallest amount of work that provides the most bang for your back or results in this case. That way it is easier to follow as well as adhere to.

Feeding 2 2:20 PM

• Omelette- tomato, broccoli, egg whites

Feeding 3 5:40 PM

• Chobani plain yogurt
• Blueberries
• Almond Slivers

Feeding 4 8:25 PM My friend Herman’s place

• 3 Lemon basil chicken breasts- salt, pepper, pan fried in olive oil and butter, lemon, basil
• Home made tomato sauce- tomatoes, onions, mushrooms, tomato paste, salt, pepper, paprika, chili powder, basil, garlic, beef broth, roasted pepper, parsley
• 16 oz water

January 5, 2012

Rest

• Slept at 11:40 PM
• Woke up at 7:50 AM

Weight

• 176 lbs

Feeding 1 8:15 AM

• Omelette- spinach, egg whites
• Blueberries
• 1 tsp Fish Oil
• 16 oz water

Workout 9:15 AM – 10:30 AM

• Pre-workout NOS sugar free energy drink
• 1. KB Snatch 32kgx10x3
• 2. KB Diagonal Swing 16kgx10@sidex3
• 3. KB L Sits into Planche Push Up w/ 1 knee tucked BWx5@sidex3; last set did 6 reps w/ both legs extended and 2@side with 1 knee tucked
• 4. Inverted L Rows BWx6x2, BWx7x1; leg lowering negative on last rep of last 2 sets
• ViPR circuit 4 rounds, 40 secs on:20 secs off, 1 min rest between rounds
• 5a. Alternating Side Lunge w/ Reach 10kg
• 5b. Shovel 12kg switching sides @20 secs
• 5c. Alt Side to Side Push Press 16kg
• 5d. Zercher Squat + Zercher Good Morning 16kg

So apparently whenever there are three of us working out today, we do more, and we finish faster. The rest is naturally built in waiting for each person to go. I don’t know what it is but a lot of people I know are really motivated right now. The energy is pretty damn good.

Feeding 2 12:15 PM Greenwich Village Meatball Shop

• 4 meatballs- spicy pork w/pesto sauce and an egg
• Market Salad- same as yesterday
• 24 oz water

So I have another project on my hands. It’s fitness related and I’m pretty excited about it. I won’t say anything about it now but I’m looking forward to seeing how everything unfolds. 2012 should definitely be an interesting year.

Feeding 3 4:45 PM

• Handful of trail mix

Client 5:45 PM – 6:45 PM

Client 7:00 PM – 8:00 PM

Feeding 4 8:50 PM

• Steak- from two nights ago
• Creamed Swiss Chard
• 1 tsp Fish Oil
• 16 oz water

January 4, 2012

Rest

• Slept at 12:40 AM
• Woke up at 6:00 AM

Weight

• 175.5 lbs

Feeding 1 6:40 AM

• Shake- vanilla muscle milk, spinach, water
• Blueberries
• 1 tsp Fish Oil
• 16 oz tea- mate vana, rooibos chai

Client 7:30 AM – 8:30 AM
Workout 10:15 AM – 11:00 Am

• 1a. Staggered Deadlift 115×8@sidex3
• 1b. KB Clean 24kgx8x3
• 2a. KB Push Press 24kgx8x3
• 2b. KB High Pull into Goblet Squat 24kgx8x3

Nice recovery workout this morning with my other workout partner. She’s actually in her second trimester and although she is waiting for her energy levels to return, it is really cool to see her doing her thing.

She’s an inspiration to all mothers-to-be. I certainly don’t have an excuse to wuss out during our workouts together.

Feeding 2 12:15 PM Greenwich Village Meatball Shop

• 2 Meatballs- venison w/ roast pork, juniper berries, rosemary, garlic, orange zest
• Sauce- venison ju port, chocolate, orange zest, black currant
• 2 Meatballs- beef w/ spicy meat sauce
• Roasted vegetables- cauliflower, cherry pepper
• Market salad (shared)- romaine, arugula, pepitas, kabocha, scallions, sherry vinaigrette
• Cream swiss chard
• Ice-cream cookie sandwich- cookies and cream ice cream, peanut butter cookie, molasses spice cookie
• 1 tsp Fish Oil when I got home

Work Meeting 3:00 PM – 4:00 PM

Client 5:00 PM – 6:00 PM

Between sessions I looked into a book called 4 Hour Body by Tim Ferriss. A friend asked me if she should get it. Based on what I’ve seen on the chapter summaries online, this guy is a really good marketer. As far as methods for getting fit go, I will have to look into the actual book a little further before I make a recommendation

Client 8:00 PM – 9:00 PM

Feeding 3 9:55 PM

• Boneless chicken breast from 3 nights ago
• Eggplant coconut soup from 3 nights ago
• 16 oz water

I’ve also realized that as far as my eating goes, if I truly listen to my body’s signals, I find myself only eating 4 times a day. Today was actually 3. I even brought trail mix to work and had no desire to eat it.

Prior to this, I was eating 5-6 times per day. I can even do that now if I wanted. I think this explains part of my rapid weight loss so far.

That and I think yoga and getting more sleep has something to do with it as well. When your body recovers, its primary energy source is fat.

I’m not losing any strength. In fact I’m still getting stronger while still looking leaner. So far I’m off to a pretty good start.

January 3, 2012

Rest

• Slept at 12:15 AM
• Woke at 6:15 AM

Weight

• 178.5 lbs

Feeding 1 7:00 AM

• Egg white omelette- spinach, tomato, feta cheese
• Blueberries
• 1 tsp Fish Oil
• 16 oz flavored white tea (same as previous day)

Client 7:30 AM – 8:30 AM

Workout 9:15 AM – 10:00 AM

• Sugar free NOS pre-workout energy drink
• 1. Squats 335x5x2, 355x5x2
• 2a. DB Bench Press 90x5x4
• 2b. DB Supported Single Arm Row 110x5x4

Felt pretty strong again today although it took longer to get into it. I know it’s partly due to the cold as well as the 3 drinks I had last night.

Feeding 2 11:25 AM

• Boneless chicken breast from 2 nights ago
• Eggplant coconut soup from 2 nights ago
• Blackberries
• 8 oz water

After I ate, I worked on our website and decided to add my wellness journal along with my daily reflections to the site. I basically wanted to give people an idea what my day is like and what a fitness professional like me has to go through to maintain a wellness lifestyle. Not only that but I’m sure it will also show the challenges I face and the mistakes that I make along the way.

Activity 2:45 PM – 3:05 PM

• Took the dogs to the dog run. Again it was freezing so we didn’t stay long

Feeding 3 3:55 PM

• Plum
• Handful of trail mix
• Handful of pecan halves
• 16oz water

Client 4:30 PM – 5:30 PM

Client 5:45 PM – 6:45 PM

Yoga 7:15 PM – 8:15 PM

• Vinyasa

I find it amazing how yoga, regardless of how challenging it may be, has the exact opposite effect on my mind and body that working out does. When I work out I am totally charged up, amped and ready to take control of my day. Yoga on the other hand totally relaxes me and brings me back to center. It’s the main reason I prefer to train in the mornings and do yoga in the evenings. But again that’s just me.

Feeding 4 11:00 PM

• Sirloin Steak – salt, pepper, basil, chilli powder, worcester sauce, cooked medium
• Steamed mixed vegetables
• 1 tsp Fish Oil
• 16 oz water