Published on Monday January 29, 2007 .
Eric Paskel cranked up the intensity several notches today in our Xflowsion class today. Some of the positions and movements were pretty advanced stuff that required extra strength and flexibility to pull off. There were a couple times the room just laughed when he showed what the movement and pose should be. But, as EP says - it’s about showing up and giving your best, not whether or not you’re able to the movement and pose perfectly. It’s incredible how far everyone has progressed. I’m very impressed with Heather when I look over and see her doing some one legged twisted pose and also the strength and endurance to go through numerous down-dogs, to push-ups, to some crazy one-arm, one-legged posed. We are both transforming ourselves physically, mentally and even emotionally through this training. And the results are really starting to show even after just two weeks of training! EP spoke with me afterwards giving me really encouraging words saying that it is really obvious that I’m gaining definition in my arms and upper body. He said that now I really need to just watch my diet closely and lay-off the protein shakes. For a split second I started to get defensive, but he read my mind and said that he knew I was concerned about losing muscle mass, but maybe I need to just slim down and get cut up, then work on building muscle mass again. He also encouraged me to try it his way since I’ve spent years and years trying it my way and still haven’t succeeded. Ouch. That was a blow to my ego, but he’s right.
Now I’m not going to become vegetarian all of a sudden, but I will take his advice and lay off the protein shakes for now. But I do worry that I’m not eating enough calories a day. Actually, I know for a fact I’m not. Even without calculating all the calories per day in my food log, I could say that I’m probably only consuming around 1500cal/day. I should be consuming around 2000cal/day. What’s tricky is trying to consume 2000 clean calories consisting of non-processed protein, carbs and fiber. I guess that’s why you hear of some bodybuilders eating nothing but tuna, brown rice and broccoli for weeks at a time trying to slim down and prepare for a contest. But at this point I think I’d rather be ripped with a little less muscle mass than have more muscle at a higher bodyfat percentage.
Food Log
- ISS MXPro40 Chocolate Protein shake w/ water
- 1 packet of Uncle Sam’s oatmeal w/ Flaxseed
- Broccoli cooked in olive oil with garlic
- 1 can of sardines in olive oil
- 5 sweet potato chips
- 4tbsp Spicy Hummus w/ 4 black bean chips
- veggie burger w/ guacamole and fresh salsa on a sourdough wheat bread
Published on Saturday January 27, 2007 .
I feel completely exhausted. I’m having a hard time staying awake and working on freelance projects. That’s the downside of killing yourself 5 days a week in the gym. Normally I’d be up till 2am or 3am easily trying to finish these projects that have been hanging over my head for a while now - but at the end of every day after yoga fusion class I find it hard to concentrate because I’m so tired.
Well today Heather and I stayed motivated and went to Runyon Canyon for a hike. As we started to ascend the canyon I noticed a shortcut up the side of the hill to the path above us and told Heather that we should try going up the (almost) vertical trail. The dirt was loose on the hill which made it pretty difficult to climb without using your hands to keep oneself from slipping down the hill, but we pushed our way to the top which really got our heart-rates going. It felt good to stray from the well-beaten path and challenge ourselves with something new. That’s a model of what we need to do in life every once in a while. Take a chance on the road less traveled. Do something that is uncomfortable and challenges you. That is how we become smarter and stronger in everything that we do.
In order to check my progress on my fitness program I got weighed and measured. So my weigh-in results are: -5lbs, 1in loss in abs, and .5in gain in my arms. Not bad results for two weeks of training. The yoga fusion classes are really helping to not only shred fat, but build muscles through balance, isometric and plyometric moves. Heather and I also continue to eat clean with no cheat meals or slip-ups whatsoever. The results of my weigh-in are very encouraging and I intend to push even harder this week to see if I can accelerate my results even more.
Published on Friday January 26, 2007 .
Today I noticed that Men’s Health has a featured section entitled “Transform Yourself in 2007″. In it, there are 5 guys who have also challenged themselves to transform their bodies and are blogging about it on the Men’s Health website. Today I’m feeling a little discouraged - or maybe just a little impatient. It’s been almost two weeks since I’ve started my fitness program and my Tanita bodyfat scale still reads 179lbs 19% bodyfat even though I’ve been eating completely clean, going to a yoga fusion class 4 times a week and lifting weights twice a week. This means I’ve lost 3lbs and 1% bodyfat since I’ve started, but I feel like 2lbs don’t count because Heather and I went out and had a couple “cheat” meals before starting this program. On the upside, a couple people (including Heather) have said that my face does look thinner. I’m tempted to take a weight loss supplement - but that thought passes quickly since my overuse of stimulants in the past eventually caused me to have panic attacks. Instead, Heather and I will just continue to eat clean and workout. Although I might start adding a cup of coffee before my workout since research shows that caffeine increases fat metabolism.
Food log
- ISS MXPro40 Chocolate shake w/ 8oz water, 8oz soy milk, banana, and 1 tbsp peanut butter
- 1 packet of Uncle Sam’s oatmeal and flaxseed
- pinto beans and chicken breast
- pinto beans and chicken breast
- Koo Koo Roo 1/2 rotisserie chicken w/ green beans and yams
Workout log
Published on Wednesday January 24, 2007 .
Consistency and persistence is the key to achieving any goal. The chaos and unpredictability in life presents the biggest obstacle. Keeping a food log/workout log helps to examine your progress in a workout program. It also helps you to see if your current eating/nutrition pattern and workout routine is really working. I’ve missed two days of logs because of my hectic non-stop schedule. But I know yesterday I may have overdone my carb intake - although all good carbs, now I feel a little bloated. My Tanita bodyfat scale reads 179lbs/19%bodyfat. Today I will try to counteract yesterdays carb intake with a higher protein/carb ratio. I know I haven’t been taking in enough protein (1g per 1lb of bodyweight) but I’m trying to keep my protein intake to at at least 120g/day utilizing protein shakes to help supplement my dietary intake. This should be enough to help minimize muscle catabolism from doing yoga fusion classes 4 times a week. The challenge is that the current protein powder I’m using (ISS MXPro40) requires a blender and a lot of liquid to make it drinkable - which is not the most convenient. I also need to be more consistent in my supplement intake. A good multivitamin should be part of any workout program to make sure your body has the key vitamins to help recover from workouts. I also have pure Green Tea Extract and Cayenne Pepper pills I need to take more regularly. There have been numerous research reports that show the benefits of green tea. These benefits include increased immunity support and weight loss. Research reports also show that Cayenne pepper may raise the body’s core temperature which would in-turn raise metabolism.
So today I started with a big bowl of organic/non-sweetened Erewhon Raisin Bran with organic non-fat milk. I followed it with a cup of Kona coffee (black), 400mg of green tea extract, and 450mg of cayenne pepper (40,000HU). I should also mention that studies have shown that coffee has diuretic properties as well as caffeine which of course, stimulates the nervous system and raises metabolism. The most effective use of caffeine historically has been in the E/C/A (ephedrine/caffeine/aspirin) stack made popular by bodybuilders but since ephedrine is now banned because stupid people started overdosing on it, it is no longer a viable solution. Plus, personally I’ve had issues with stimulants after years of taking different types of weight-loss pills promoted by body building magazines. Ultimately there is no magic pill that will melt away fat without a lot of hard work in the gym. That’s why I’ve been consistent in going to the yoga fusion class 4 times a week. I was suppose to go to the gym yesterday for a chest workout, but my schedule didn’t permit. At 12am I forced myself to do 3 sets of 30 push-ups. I could have pushed myself more since that really wasn’t a workout, but instead I went to bed since sleep is also a key component in any fitness program.
Food log
- organic/non-sweetened Erewhon Raisin Bran with organic non-fat milk, 1 cup of black coffee, 1 cup of water
- 400mg green tea extract, 450mg cayenne pepper
- Met-Rx Protein Plus shake, 1 cup of water
- Apple, 2 cups of water
- Met-Rx Protein Plus shake, 1 cup of water
- 400mg green tea extract, 450mg cayenne pepper
- Lara Bar Apple Pie, 2 cups of water
- Met-Rx Protein Plus shake, 1 cup of water
- Met-Rx Protein Plus shake, 1 cup of water
- 4 chicken chile-lime burgers and two slices of wheat sourdough w/ guacamole
Published on Tuesday January 23, 2007 .
No time to write a big blog entry today….
Food log
- vegetable omelet, wheat pancakes, black coffee
- two pieces of organic whole wheat bread and half a jar of premium yellowfin tuna in olive oil
- two pieces of organic whole wheat bread and half a jar of premium yellowfin tuna in olive oil
- 1 packet of uncle sam’s oatmeal with flaxseed
- Koo Koo Roo’s half rotisserie chicken (no skin), 1 yam and italian veggies
Workout log
Published on Sunday January 21, 2007 .
Today’s 2-hour yoga fusion class was killer. A lot of isometric movements in yoga positions which incorporate strength and balance training. I’m really enjoying this training and my flexibility has shot back up to where it used to be when I was regularly practicing martial arts. The instructor also incorporates some yoga philosophies into the workout as well always encouraging us to look inward and use the movements to work out inner issues. I’m finding that these yoga fusion classes are not only helping my physically, but emotionally as well by making me more centered. Right after yoga fusion class on Sundays I rush over to my acting studio for my audition technique class. These yoga fusion classes seem to be giving me more confidence there as well. It proves that everything is connected - spirit, emotions, movement, and thought. This training couldn’t have come at a better time.
Food log
- 40g chocolate protein complex, 1 frozen banana, 2 tbsp organic peanut butter and 16oz milk blended
- Chocolate Mole Lara Bar
- Sphagetthi squash with a tomato, onion, zuchinni, ground turkey sauce
- 1 can of smoked oysters in cottonseed oil with whole wheat crackers
- 1 slice of whole wheat bread with 1tbsp of organic peanut butter
Published on Saturday January 20, 2007 .
As of today I have completed the first week of my personal 30 day challenge to lose 9lbs and go from 20% bodyfat to 15% bodyfat. Both Heather and I have eaten very clean this week with the only bad thing being the white flour tortillas on our burritos. We have both worked out every day this week for 1 hour completing 4 classes of yoga fusion and two days of weight training. On our typical diet we usually have one cheat meal a week. For my 30 day challenge there will be no cheat meals until after the challenge. This morning I stepped onto our Tanita bodyfat scale and it read 177lbs/19%bodyfat. That means I’ve lost 5lbs in the first week of the program. That’s a good start. I haven’t weighed in under 180lbs for over a year now. So today I will be resting and recovering because tomorrow I start a new week off with a 2-hour yoga fusion workout.
Yesterday I discovered that not only do pinto beans taste good, they are really good for you. All beans are actually a good source of fiber and protein, but according to this article, pinto beans have the best nutritional profile. So I will be eating a lot more pinto beans with brown rice.
I also found this article in Muscle and Fitness Australia which describes a typical bodybuilder diet plan when they are one week out for prepping for a show. It describes how you can manipulate your body into shedding excess water underneath the skin to look more ripped. I might have to try this in the last week of my fitness program.
Food log
- 40g chocolate protein complex, 1 frozen banana, 2 tbsp organic peanut butter and 16oz milk blended
- Poquito Mas fish tacos and black beans
- 1 slice organic whole wheat/whole grain bread with 2 tbsp organic peanut butter
- Sphagetthi squash with a tomato, onion, zuchinni, ground turkey sauce
- 1 slice organic whole wheat/whole grain bread with 2 tbsp organic peanut butter
Published on Friday January 19, 2007 .
This is the 4th yoga fusion class in 6 days and these classes are really whipping me into shape. I’ve really enjoyed the classes so far which definitely helps keep me motivated. As far as our diet, Heather and I have been eating very clean not straying from lots of veggies, lean protein, and whole grains.
I just re-read the journey of ultra-marathon runner Dean Karnazes which is an awesome inspiring story of how powerful our minds are and what can be achieved with focus and an intense drive to succeed.
Food log:
- Pinto beans, bown rice, onions, red peppers, chicken, and loads of hot sauce
- (again)Pinto beans, bown rice, onions, red peppers, chicken, and loads of hot sauce
- Turkey, swiss and cabbage wrapped in a whole wheat tortilla
- Poquito Mas Bean and Steak (only) burrito
Published on Thursday January 18, 2007 .
I woke up at 6.30 today, took the dogs out, fed them then proceeded to make my protein breakfast shake: 3 scoops of ISS MXPro40 chocolate protein, 12oz water, 6oz fat free organic milk, 1 banana, and 2tbsp organic peanut butter. This time my protein shake tasted so much better. It would have been nice to use some ice cubes, then it would have tasted like Robek’s 800lbs Gorilla shake, but be even more healthier. 11am I had a cup of Uncle Sam’s flax seed and oatmeal. 12.30pm I took 2pills of kre-alkalyn creatine and hit the gym. I hit the ab crunch machine, did a bunch of back extensions, then a pyramid set of pull-ups. After that I realized I had NO energy at all and started to walk out of the gym, but then forced myself to turn around and continue lifting with really light weights for a couple more sets on a couple more machines. I made myself just go through the motions to complete my workout. My back shoulder muscle started bothering me and now I’m worried I’m going to get killed in my yoga fusion class tomorrow. This fitness program is really kicking my ass.
Food log:
- 40g ISS MXPro40 chocolate shake with a banana and 2tbsp organic peanut butter
- 1 packet of Uncle Sam’s Oatmeal and Flaxseed
- 2 cups of brown rice with pinto beans, onions, red peppers, chicken, and loads of hot sauce
- another 2 cups of brown rice with pinto beans, onions, red peppers, chicken, and loads of hot sauce
- Laura Bar Apple Pie bar / 5 sweet potato chips
- 40g ISS MXPro40 chocolate shake with a banana and 2tbsp organic peanut butter
Workout log:
Published on Wednesday January 17, 2007 .
I don’t think I’ve ever done this much cardio in my entire life.
Today the instructor started us out with some yoga inspired stretching moving us into yoga/martial arts cardio routines which always include the downward-dog pose which moves through a decline push-up to a back arch. I’m really starting to feel the soreness in my triceps and shoulders especially since I went through a bench press routine at the gym yesterday. Once again I find myself finding it hard to keep up with the cardio moves half-way through the session and I’m pouring sweat. After moving through some pretty advanced ab movements which I can barely complete, there is now a pool of sweat all around my yoga mat. Our workout has ended and now it’s time to find nourishment.
Food log:
- 70g Dymatize Elite Complex Protein
- 1 packet of Uncle Sam’s oatmeal and flaxseed
- 2 cups of brown rice and a small wild caught salmon fillet
- 1 packet of Uncle Sam’s oatmeal and flaxseed
- 1 cup of brown rice and pinto beans with onions, red peppers and sliced chicken breast
- 10g ISS MXPro40 Protein
I just finished a tub of Dymatize Elite Complex Protein which I overpaid for at NUTRIFACT in Hollywood (the stuff there is way overpriced) but the protein blend tasted decent and easily mixed in a shaker. I bought a tub of ISS MXPro40 from the bodybuilders secret warehouse in Hollywood - N101. This protein was on sale for $19 and was a good blend of different proteins, plus had BCAA’s and L-Glutamine for muscle repair and recovery. Unfortunately, this protein blend is SUPER thick. I tried mixing it in a shaker and drinking it, but almost choked on the clumps of powder. The stuff was so thick it was like gelatin. On the upside, it tasted decent - but I tossed out the remaining 12oz of the stuff down the drain.
