Wednesday, April 27, 2011

Diet Math

I gave a class on nutrition, here is a snip it, figuring out how many calories you need to eat in a day. 

Getting in shape is about behavior and disicpline; if it were just about the numbers there wouldn't be so many smart people that are over weight.  This will give you a good starting point on the number of calories you need to eat each day.  The trick is to SEE how you feel and adjust the number accordinglly, if you are tired add more calories, if you start to add weight subtract calories.  The good news is you have your entire life to practice, what else are you going to do?

Don't believe anything I say, try it and KNOW

Body Weight   x 10 = Resting Metabolic Rate (RMR)
RMR x .20 = Daily Activity Burn (don't worry about the 20% it is not as important as the final number which is were all your tweaking will occur)

RMR + Daily Burn +600 (this number respresents the number of caloires you will burn by exercising, 600 represents a good hour of cardio/weight training.  If your exercise is walking reduce the number to 200) = Calories Needed

Example:  Male 200lbs who does 30minutes of weight training and 30minutes on the treadmill each day

200 x 10 = 2,000
2,000 x .20 = 400
2,000 + 400 + 600 = 3,000

If his goal is to lose weight (1-3 pounds per week)
He should start out eating 2,500 calories (500 less calories per day x 7 days = 3,500 calories or 1 pound).  Now is when you will tweak the numbers depending on how you feel.  Add or subtract calories in multiples of 200.

Break your Plateau


Send questions to me

Monday, April 25, 2011

Will work for Beer

Not just any kind of beer, the days of drinking Bud Light, Natural Light and any other cheap beer in college are OVER.  My friends know that when they get a really good knife it usually has a really really crappy sheath.  Solution, Sam Adams and the good old barter system equals sheaths...

3 weeks in

3 weeks into my cut phase and experimenting with a "Vegetarian" diet, the results are awesome.  I feel fantastic:  I am stronger, have tons of energy and mentally I am dialed in for every workout.  Try eating Vegetarian for 21 days and you'll be hooked.

Friday, April 22, 2011

PR Time Again

When I hit the gym I never know exactly how good I'm going to feel until I start my first set, so trying for a PR really isn't something I plan on. I start my warm up and my brain tells my body that it's time. I was hoping for a 265lb push press but after getting 225lbs 3 times the weight jumps off the rack and crashes to the floor, which is fine but it spiked my adrenaline and my quest for a PR was not happening after that.

Tuesday, April 19, 2011

O Course

After 2 days of getting beat up @ US Shooting Academy Close Quarters Training Class, dauntless week started and the O Course is up first.  My team was awesome, never quit, and a fun day was had by all.

Sunday, April 17, 2011

Almost a new PR

working on a new personal record (PR).  My PR is 500lb during the first and only Demon Platoon 1000lb club during Iraq 07-09, and i was 252lbs not 212lb.

Thursday, April 14, 2011

Week 2 Diet

Getting used to a Vegatarian life style is tough, old habits die hard, but you can't argue with results.  After 2 weeks down to 212lbs, my abs have come back faster and my vascularity (probably not a word but should be) is better than ever

Wake Up
32oz Water

Meal #1
1c Milk
3 protein scoops
1c blueberries
2500IU Vitamin D

Meal #2
1oz Almonds
1 Cliff Builder Bar
Animal Multi Vitamin pak

Pre Workout
1/2c pinneapple
1 protein scoop
400mg caffeine (1hr prior to workout)

2tbsp Gatorade powder
5g creatine
10g bcaas

Post Workout
2 protein scoops
5g creatine

Meal #3
2 wheat tortillas
1/2c refried beans
2c fresh vegetables (red pepper, mushrooms, artichoke hearts)
2tbsp salsa

Meal #4
1c cottage cheese
1c pinneapple

Meal #5
4oz Pasta
1c sauce (Karma Chow Recipe) Mel’s Zesty Marinara Sauce
1c broccoli

If I get hungry later I'll have some milk with Back to Nature Classic Creme
drink plenty of water (at least 100oz)
3tbsp of Braggs Apple Cider Vinegar twice a day

Break your Plateau

Monday, April 4, 2011

Who needs anti-gun organizations when we have gun owners like this

Just one more reason to own a 101 Holster, kydex will not warp over time full story here...We (gun owners) are our own worst enemy.  We (and when I say we I mean people not including myself) don't clear our weapons when we clean then, don't unload before dry firing practice and send rounds through hotel walls into the neighbors house and into kids.  We shoot ourselfeves in the leg (and it is always the people that know best), because we are too stupid to perform a simple check of our holster to see if it is too old or if a round is in the chamber.  Simple PCC/PCI (pre-combat checks and pre-combat inspections) or how about looking at the damn holster once in a blue moon.

Totally embarrassing I would continue with a rash of insults but at least he published the story so other people can learn from it.  Although it seems that every time some loser shoots themselves it is always "the gun" just went off, like it has a mind of its own.  Or the infamous "They" told me to do it.

New Diet

My current Diet is posted here.

Sunday, April 3, 2011

Cut Phase Begins

Today started my "Cut Phase" in order to survive and look good as the temperature rises.  Over the winter I went from 208lbs to 222lbs with around 13% body fat.  My goals for the "Cut Phase" are 212lbs with 6-7% body fat.  Pictures are added to track my progress and keep me honest, plus I hate when people play I have a secret and won't tell me what they do or don't practice what they preach.

Break Your Plateau

Before Bulk Phase Dec 2010
208lbs 8%Body Fat
Before "Cut Phase" April 2011
222lbs 13%Body Fat