Tuesday, February 28, 2012
Saturday, February 25, 2012
day 14 (Interval on Elliptical)
Wanted to take it kinda easy today being a weekend and all. Had to do some running around but managed to squeeze in about 45 minutes of interval on the elliptical
Workout
Most machines offer the option to do interval training, I wish you could preset the duration of the interval since the standard is like 2 min on/off. With some light stretching I did 2min @4 (OFF) and 2min @ 12 (ON). It wasn't a bad workout, but compared to everything else, at the end of it I felt like all I had fatigued was my quads. I'm going to research this a bit more. But I'd assume I burned around 450 cals on this one.
Food
9am - banana
10.30am - indian chai + parle g + 2 egg whites
1.00pm lunch - turkey keema with 3 rotis
3.00pm apple
7.00 pm 2 rotis + keema
10.00 pm casein
Workout
Most machines offer the option to do interval training, I wish you could preset the duration of the interval since the standard is like 2 min on/off. With some light stretching I did 2min @4 (OFF) and 2min @ 12 (ON). It wasn't a bad workout, but compared to everything else, at the end of it I felt like all I had fatigued was my quads. I'm going to research this a bit more. But I'd assume I burned around 450 cals on this one.
Food
9am - banana
10.30am - indian chai + parle g + 2 egg whites
1.00pm lunch - turkey keema with 3 rotis
3.00pm apple
7.00 pm 2 rotis + keema
10.00 pm casein
Friday, February 24, 2012
Day 13 (Insanity Pure Cardio)
I had barely started to getting rid of the cold and at crossfit they made us run 600m out in the cold yesterday...suckers...It was freezing and raining too :-). So when I checked today's WOD, 800m run, I said Hell No!. So today I decided to do Insanity's core cardio. I had forgotten all about this workout. The video was a modest 40min. Played the video and a 15 min warmup later...I heard Shaun T whisper..."are you scared for whats about to come?" ......took me back in time....HOLY SHITTT...its PURE Cardio. This is not interval training with breaks...its 18 minutes of non-stop heart pumping cardio that will fry you silly. Well, I took plenty of breaks, I think this one is just impossible to keep up with. I'll keep this one in my back pocket next time I thing about cardio.
After finishing this, I did a round of p90x ab ripper x. My all time fav
Food
Breakfast:
8.30am - 2 scoop whey + blueberries + 1/2 breakfast essentials
10.am - 4 egg white + veggies omelette
12 pm - 3 wheat rotis + 1 cup okra
1.30 pm - 1 cup toor dal
2.30 pm - 2 scoops whey
3.15 pm - 0.5 top pot glazed donut (don't judge me)
After finishing this, I did a round of p90x ab ripper x. My all time fav
Food
Breakfast:
8.30am - 2 scoop whey + blueberries + 1/2 breakfast essentials
10.am - 4 egg white + veggies omelette
12 pm - 3 wheat rotis + 1 cup okra
1.30 pm - 1 cup toor dal
2.30 pm - 2 scoops whey
3.15 pm - 0.5 top pot glazed donut (don't judge me)
Thursday, February 23, 2012
Day 12 (Crossfit)
Workout
Warmup - 750m row
Strength - 36 back squats @ 115lbs AND 60 ring pushups
Then 3 rounds of
a. Run 200m outside
b. 12 Toe to bars
c. 15Kettle bell swings
Warmup - 750m row
Strength - 36 back squats @ 115lbs AND 60 ring pushups
Then 3 rounds of
a. Run 200m outside
b. 12 Toe to bars
c. 15Kettle bell swings
Food... this might suck
Breakfast:
8.45am 2 scoops whey + blueberries + breakfast essentials
10am - brown fried rice with veggies
12pm - grilled chicken and havarti sandwich @ El Gaucho
3pm - cup of fruit
4.30pm - oikos non-fat greek yogurt
6.00pm - 3 celery sticks with hummus
8pm - 3 wheat rotis + 1 cup okra + 1cup lentil soup
10.30 pm - 1 scoop casein
Total: 2014
Carbs: 279
fat: 59
Protein: 143
6.00pm - 3 celery sticks with hummus
8pm - 3 wheat rotis + 1 cup okra + 1cup lentil soup
10.30 pm - 1 scoop casein
Total: 2014
Carbs: 279
fat: 59
Protein: 143
Days 10 and 11
Things picked up at work, and I just couldn't find the time or motivation to update my food and exercise journal. I've been keeping up with my workouts (although I don't feel I've fully recovered from the cold yet) and for the most part maintaining my calories
Day 10
workout: Insanity cardio power and resistance (45 minutes)
Day 11:
workout: Max Interval Plyo (1hr)
Day 10
workout: Insanity cardio power and resistance (45 minutes)
Day 11:
workout: Max Interval Plyo (1hr)
Day 9 of 21 (Strength training)
My biggest accomplishment to date has not been losing 40lbs, but actually keeping it off for about 9 months now. Per all the credible material I've read, "Sustainable weight loss" comes from 3 things
1. First losing fat
2. Growing lean mass to keep the fat off
3. Lifestyle change (thinking healthy, eating healthy and making it part of the routine)
Not sure why I'm just rambling right now, probably reminding myself of what makes a difference, also makes a difference :-)
The workout
Bicep curls
triceps
lat press
lat rows
chest press
shoulder press
Food
Breakfast - protein shake and bananas
lunch - left over pasta with veggies
pear for snack
pesto chicken with strawberry fields salad for dinner
casein right before bed
Total
Carbs: 164
Protein: 214
Fat: 51
Total: 1921 (YAY!, right on mark for the first time)
1. First losing fat
2. Growing lean mass to keep the fat off
3. Lifestyle change (thinking healthy, eating healthy and making it part of the routine)
Not sure why I'm just rambling right now, probably reminding myself of what makes a difference, also makes a difference :-)
The workout
Bicep curls
triceps
lat press
lat rows
chest press
shoulder press
Food
Breakfast - protein shake and bananas
lunch - left over pasta with veggies
pear for snack
pesto chicken with strawberry fields salad for dinner
casein right before bed
Total
Carbs: 164
Protein: 214
Fat: 51
Total: 1921 (YAY!, right on mark for the first time)
Monday, February 20, 2012
Day 8 of 21
Winners Don't Quit. Quitters Don't Win.
Set the 7am alarm to get some additional rest. Couldn't drag myself out of bed until 7.15. I wanted to get a sense of what I'd be able to pull through today. Crossfit was out of question, Strength training was out, so maybe some cardio. Now although I've been resting for 2 days, the body hasn't recovered fully. Have a mild fever too. Some people advise against working out, doctors don't have a fixed opinion. I like the crossfit lifestyle...when in doubt, just push through. And so I did. Picked up a less intense Insanity workout - Cardio power and resistance and decided to DIG DEEPER!
The workout
Cardio power and resistance is a part cardio, part resistance workout, all wrapped up in intervals. So you'll be jumping one minute and then doing moving pushups, followed by squats and then tricep dips. Its a manageable 45 minutes, but guaranteed to make you sweat and bust your chops. What a way to start the week :-)
Food
7.15 - banana
8.45 - 2scoops whey with water
9.15 - 1 wheat bread with 2 scoops cottage cheese and some fruit preserve
11.30 - left over veggies with small portion of pasta.
2.00 pm - 1 pear
4:30 - 2 scoop whey
7.45pm - spinach salad with pesto chicken
10.30pm - 1 scoop casein
Set the 7am alarm to get some additional rest. Couldn't drag myself out of bed until 7.15. I wanted to get a sense of what I'd be able to pull through today. Crossfit was out of question, Strength training was out, so maybe some cardio. Now although I've been resting for 2 days, the body hasn't recovered fully. Have a mild fever too. Some people advise against working out, doctors don't have a fixed opinion. I like the crossfit lifestyle...when in doubt, just push through. And so I did. Picked up a less intense Insanity workout - Cardio power and resistance and decided to DIG DEEPER!
The workout
Cardio power and resistance is a part cardio, part resistance workout, all wrapped up in intervals. So you'll be jumping one minute and then doing moving pushups, followed by squats and then tricep dips. Its a manageable 45 minutes, but guaranteed to make you sweat and bust your chops. What a way to start the week :-)
Food
7.15 - banana
8.45 - 2scoops whey with water
9.15 - 1 wheat bread with 2 scoops cottage cheese and some fruit preserve
11.30 - left over veggies with small portion of pasta.
2.00 pm - 1 pear
4:30 - 2 scoop whey
7.45pm - spinach salad with pesto chicken
10.30pm - 1 scoop casein
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