Sunday's Meals and Workout

I was traveling most of the week so I wasn't able to to my main Turbulence Training workouts. However I was able to get workouts completed and ate healthy (post on this to come later tonight).

Workout

Today I was able to get back to my Turbulence Training Lean and Jacked workout. I did workout C and was glad to get back into the gym.

My favorite part of the workout were the dead lifts which will definitely get you jacked. I also did 555 repetitions of kettle bell and body weight exercises, if that doesn't help get me lean than I don't know what will!

Meals

I fasted from 10pm last night till 2pm today.

Once the fast was done I had a great omelet with 4 egg whites and 2 whole eggs. I also added some bison, bell peppers, mushrooms and tomatoes to it!

In a few minutes I plan on having some chicken with spinach.

For dinner I will have tilapia with zucchini, tomatoes, green pepper and onions.

Before I go to bed I will have a protein shake.

Hope you had a great weekend!

Happy Vegetarian Day!!

Did you know that today is "World Vegetarian Day"?

In celebration and to get a healthy change to my diet, I plan to become vegatarian for the day! I'm using recipes from Kardena Pauza's Easy Veggie Meal Plans book.

This morning I had this great vegetarian smoothie:

Strawberry-Mango Smoothie - 385 calories

1 cup strawberries stemmed
1/2 mango peeled
3/4 cup/6 oz Almond milk or Raw almond yogurt
4 Brazilian Nuts (Raw & Soaked)
2 tsp agave or brown rice syrup or Really Raw Honey, or 2-3 Dates
1 medium sized Cucumber
1 tsp NutriBiotic Vanilla Brown Rice Protein Powder
Add ˝Cup Water and blend together
Optional: Dash Stevia, water, ice to taste only

Place all ingredients in a high powered blender. Add several cubes of ice if desired and blend until smooth. Continue adding ice untildesired consistency is reached. Pour into glass and garnish with mint leaf as option.

Today is the perfect time to try out a day of vegetarian eating. To celebrate Vegetarian Day, Kardena Pauza is having a Limited Time 50% Off Sale for her Easy Veggie Meal Plans.

Click here for the veggie sale:

=> Easy Veggie Meal Plans

For the next 48 hours you'll get 50% off the Easy Veggie Meal Plans to celebrate World Vegetarian Day and the start of Vegetarian Month.

I look forward to hearing about how you improve your health and energy, and dramatically transform your body with the Easy Veggie Meal Plans! Leave a comment and let me know what your favorite recipes are! Personally, I can't get enough of the smoothies!

Monday's Arm Workout and Meals

As an off-day workout and a small break from Turbulence Training, I did an arm workout from Vince Delmonte and Lee Hayward.

(All exercises were done with 30-60 seconds of rest between sets)

Biceps:
Standing DB Curls: 30lb DB's x 12, 35lb DB's x 10, 40lb DB's x 8, 45lb DB's x 6
DB Seat Curls: 25lb DB's x 12, 30lb DB's x 10, 35lb DB's x 8, 40lb DB's x 6
Concentration Curls: 25lb DB's x 12, 30lb DB's x 10, 35lb DB's x 8, 40lb DB's x 6

Here's Vince and Lee explaining the exercises:



Tricep:

Rolling DB Extensions: 20lb DB's x 12, 25lb DB's x 10, 30lb DB's x 8, 35lb DB's x 6
Overhead Tricep Extensions: 20lb DB's x 12, 25lb DB's x 10, 30lb DB's x 8, 35lb DB's x 6
Tricep Kickbacks: 20lb DB's x 12, 25lb DB's x 10, 30lb DB's x 8, 35lb DB's x 6

Here's Vince and Lee explaining the exercises:



For more info on Vince's 6 Pack Quest click => HERE
For more info on Vince's No Nonsense Muscle Building click => HERE

For more info on Lee's Blast Your Bench Program click => HERE


Fasting and Meals:

I fasted from 10pm last night until 2pm (approximately 1 hour after my workout) today. Fasting really isn't a problem for me, especially when I am real busy at work. Even when I'm not busy, I make sure I drink a lot of water and I never feel hungry.

2pm - Chicken and Bell Pepper on a slice of whole wheat toast.
4pm- Protein shake (just milk and whey protein)
5:30 - 2 whole eggs with a slice of cheese
7:30 - Pork Chop with a salad (lettuce, carrots, bell pepper, hard boiled egg and balsamic vinegar)
9pm - TREAT! 2 scoops of low fat ice cream.

Sunday's Meals and Workout

First, I'm trying a new 'experiment' for TC6 with regards to my eating. I am still doing Eat Stop Eat 2x per week but I am also going to take the intermittent fasting a bit further.


I actually plan to do 'mini fasts' everyday. Basically I plan to finish eating for the day around 8 or 9pm everyday. The next time I eat will not be until an hour after my lunch time workout around 2pm. That is about 17 hours of fasting.


When I do eat, I will still consume my daily calorie requirements (except for day I'm doing Eat Stop Eat). I will just fit it in between 2pm and 9pm. This intermittent fasting closes follows what Jon Benson writes about in his Rapid Fat Loss book.


I believe that Eat Stop Eat along with this new intermittent fasting routine will help me excel at the diet part of this contest. Of course exercise is also very important and my Turbulence Training workouts will also be key!


Today's Meals


2pm - Protein Shake with blueberries, strawberries, spinach, fat free yogurt, fat free milk and whey

3pm - Protein Shake with blueberries, strawberries, spinach, fat free yogurt, fat free milk and whey

5pm - Piece of whole wheat toast with natural peanut butter and a banana

7pm - Salad with hard boiled egg and balsamic vinegar. Chicken with string beans.

9pm - Protein Shake with blueberries, strawberries, spinach, fat free yogurt, fat free milk and whey



Today's Workout


I did workout B from Turbulence Training's Lean and Jacked. The beginning of the workout hit my legs HARD!! After 2 super-sets I was ready to go home!


But guess what? The workout did not end there! This is where the 'Lean' part of the workout came in. Craig had me do a variety of kettle bell swings and a bunch of body weight exercises. 500 reps total!


Needless to say, I was wiped by the time I got back in my car. To add to my workout I also mowed the lawn today. It may not seem like much, but after the Lean and Jacked workout, the push mower really did prove to be a challenge and got my heart rate up again.

Wednesday's Meals and Workout

Today was a very good day. I fasted until dinner, following Eat Stop Eat. While fasting I only consumed water, black coffee and green tea. I did NOT add any sugar or milk to the coffee or green tea.

I do not have any problem fasting. Contrary to popular belief, I did not feel light headed or hungry. I actually felt like I had a clearer head and had more energy during the day. I even did my Turbulence Training workout while fasting and felt great during and afterwards!!

For dinner I had tilapia, carrots, mushrooms and spinach.


Workout

I did Turbulence Training's Lean and Jacked workout A today.

It was a great upper body workout designed to let you lift heavy but also keep your heart rate up so you are getting resistance training and cardio training at the same time.

My favorite exercise was the Triple Press!

Overall, a very good day! I think I will due will during this contest!

Today's Workout and Menu

Here's my meals and workout for today:

Meals:

Breakfast: Blueberries, Strawberries and Walnuts top with fat free milk (this is my healthy substitute for cereal)

Lunch: Omelet - 2 eggs w/ 4 egg whites with half a green bell pepper, mushrooms and onions. Slice of whole wheat toast with natural peanut butter.

Snack: Banana and almonds

Dinner: Chili with a salad. The salad had 2 hard boiled eggs and was topped with a little balsamic vinegar.

Workout:

I didn't have time today to get my Turbulence Training workout in so I did an interval workout around Tabatas. The intervals included exercises that use weights and body weight so you get a resistance workout and cardio workout at once. My goal for this contest is to train like an athlete.

Tabatas: 20seconds of work followed by 10 seconds of rest. I moved on to the next exercise with minimal rest.

DB Snatch/Clean/Press - 35 LB DB - Did each arm for 3 intervals

Jump Squats - 3 intervals

Push Ups - 3 intervals

Step Ups onto bench - Each leg 3 intervals

10 minutes walking on the treadmill @ 3.5mph at an incline of 5.

It was a very short workout, I finished in around 25 minutes, but it was a great workout. I was drenched in sweat and was really struggling to catch my breath after the Tabata's.

TC6 Entry!

I'm a little bit behind with this post! I started the Turbulence Training Transformation Contest 6 last Wed.

My goal to gain some lean mass paid off during the off time, but I also gained some unwanted fat too! Actually I gained a lot of unwanted fat, but I think it was a good lesson learned. Even though I wanted to gain lean mass, it does not mean that you can eat anything.

I think I took my muscle gain mindset and tricked myself into thinking that I could eat whatever I wanted. I was wrong.

Anyway, here are my picutures and starting stats for Turbulence Training TC6.


Date Started: Wed Sept 16, 2009

Weight: 199lbs
Waist (Belly Button): 34''
Neck: 15.25''
Bi: 13.25''
Bi Flexed: 15.25
Thigh: 22''