Stuff I do, Stuff I eat

Today, after a brutal workout in the park with some of my clients, we were talking about diet and such. One of them asked me what if any supplements that I take, and what I ate. So, on their suggestion, I'm going to "blog" it.

Ok, so a little about me; 41 year old male, 6'1 208lbs. For the past 2 1/2 years I've hovered around 207-213. My body fat has been between 8 and 13%. My whole life (up until around age 39) I've battled my weight so to speak. Getting lean always seemed to elude me. My body fat was usually in the mid to high 20s.

I usually eat 4 to 5 large meals a day. This is pretty typical:

1) smoothie: 1 cup of greek yogurt, 1 cup frozen berries, 2 scoops of whey (gladiator). sandwhich: 2 slices of ezekiel bread, 2 tbl almond butter, handful of blueberries OR 1 cup of oatmeal, handful of blueberries, 2 tbl almond butter, 3-4 eggs

2) salad: 2-3 cups of spinach, 1 tomato 1 -2 chicken breasts (or 3-4eggs), 1 cup of beans (red, black, or lentils), 2 tbls of olive oil, lots of vinegar. OR 2-3 cups of spinach 6 oz turkey, 1 tomato, 2 tbls olive oil, vinegar, 2 slices of ezkiel bread.

3) smoothie: smoothie: 1 cup of greek yogurt, 1 cup frozen berries, 2 scoops of whey (gladiator).

4) pretty much the same as meal 2, except usually bigger portions. so, 2-3 chicken breasts, etc.

5)sometimes before bed I'll have almond butter on 2 slices of ezekiel, or a smoothie, or 1 cup of yogurt with blueberries, or vegetables with hummus...lots of hummus.

So, I eat a fair amount. Usually between 27-3500 calories. Here is what I do EVERYDAY:

-Workout. 2 days a week I do a weight lifting workout (about 30-45 min). 5 days a week I do a very high intensity anaerobic workout (see "Brining the intensity" on this blog). That usually takes me 10-15 minutes

-Supplement. Whey protein, mutivitamin, fish oil, vitmin D, baby aspirin.

-Drink 6-8 cups of coffe, 2 cups of green tea, 2-3 big glasses of water, use crushed red pepper or hot sauce on everything

- take in 30-40 grams of fiber, and at least 220 grams of protein.

Also, it's worth mentioning, that my job is extremely physical. I work in a huge gym with tons of floor space. One end of the gym to the other is about the length of a football field. 5 days a week I'm walking or sprinting back and forth, carrying weights, demonstrating exercises, holding focus mitts etc etc. I'm certain that is a major factor in my staying lean. That, and being totally awesome.

Hope this helps! Until next time.

Conversation I heard today

I was in a sporting goods store and overheard a conversation between the sales associate and a customer.

customer: my husband got me P90X for Christmas. I'm going to try it finally.

associate: yea I did P90X twice...well once actually. I started it and then tore my shoulder up. as soon as it healed I got back on it. I lost 8lbs of fat and gained 9lbs of muscle! Personal training and gyms are a waste of money if you ask me.

customer: WOW! (pause) did you tear your shoulder up doing P90X?

associate: oh no, no way...

So, I have no idea how he hurt himself. But I will tell you this, I've heard many different versions of that story; people doing P90X and getting hurt.

Let me say this; I have nothing against P90X. I've not done it, but when it was at it's peak of popularity, I'd see people all day at the gym X'n. I've seen so much of it in fact, that I believe that I can spot anyone doing it. Here's what I think about P90X; it's a kick ass workout plan. Tony Horton is a motivational tour de force. I love the informercials. Sometimes, I'll watch a bit of one before I get my own sweat on. I love the intensity. It fires me up!

Here's the problem with X'n on your own. Bad or lazy form, and biting off more than you can chew.

So the dvds teach proper form (I assume). But what happens when you fatigue? Unless you're very in tune with your physical self, your form will likely turn into lazy shit.

So Tony Horton has you fired up to really push yourself. You're ready to go for it! But what happens when you pick up the 35lbers when your body can only handle the 20's? OUCH!

That's when the pain starts. Try this scenario: you're out of alignment when you do the plyos, or you press or pull too much weight. But you were able to finish the workout so its all good right? Afterward you're dripping sweat, cursing and praising Tony Horton, feeling good, flexing in the mirror, beach weather is coming! Then you bend over to untie your shoes and *pop* *tear* *snap* (pick one) and there goes your back, knee, shoulder, neck (pick one).

That's where a guy like me comes in. If you're my client then you know 2 things that set me off. Excuses, and lazy form (excuses are another blog entry). Lazy or bad form is DANGEROUS. When I see it, I stop it, and I change it. The chances of injury are then dramatically reduced.

So, if you want to get you X on, here's what I suggest; do it under the guidance of a trainer. Or at the very least, take personal inventory on what you're made of. No workout plan is effective if you're too injured to do it.

2011!!!

Well so far 2011 has been pretty awesome. And, how could it not be? Life is good. I have a wonderful wife, a career that I love, great friends and family. I'm happy and healthy, and in a great place. Since this blog was originally a way for me to keep in touch with my clients, and do some fitness writing, I will leave the personal stuff at that.

Ok, so here's whats on tap for 2011; I am making a commitment to keeping this blog active. Look for updates often. There will be at least one every week. Every day in my industry, I learn something new. And, I plan to share. See you soon!