Day 15 – Taking Care of Business

Monday is for taking care of business. Starting off the week right is so important. Its easy to let the weekend carryover into the week. Fortunately I have a bunch of stuff to do. This is the last week in my Psychology in Education class so I’ll be working on my Signature Assignment. Can’t procrastinate this time. Gonna be way to busy! Getting the workouts in while I can and when I can. I worked on fasting in the morning so that I could burn some fat during my workout. Push-ups were tough but I got through them. Cycling was fun. I decided to work on some leg strength and rode the first half of my ride in the 50-11 gear. Definitely a leg workout. Doing this forces you to really work the down and up stroke to keep momentum. Getting up to speed is the hard part but it was fun to change up the workout!

Focus T25 Day 15 – Alpha Phase

Morning Weigh-in: 187
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Peanut Butter Sandwich
Workout: Focus T25 – Total Body Circuit added Beachbody Hydrate to Water
2nd Workout: Cycling 26.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: Spaghetti with Meat Sauce, Caesar Salad, French Bread with Butter, 2 Glasses Zinfandel
Snack – KIND Bar

In Medias Res – A Man on a Mission

Playing a little catch-up here. I started this round of Focus T25 on April 17th at a weight of 191. This was the heaviest I’ve been in over 5 years. My goal is generally to lose 25 pounds in 100 days, or get to about 8% Body Fat of what ever weight I end up at. The goal isn’t always as simple as a weight. Body composition is really the goal and a better gauge of a person’s health.

The first week of training went well. I completed 3 out of 5 days of workouts but also added in double workouts with spinning and a substituted workout on my bike another day. The weather was nice so I had to take advantage. My goal however is to not skip any of the T25 conditioning workouts and to use them as my base of training and fitness. Any secondary workouts will just be icing on the cake and get me to my goal faster. This week I hit all of my workouts and was able to add a few spinning sessions as well.

Now for my first accountability post in a long time. Today is Friday so I treated myself for a good week’s work as you will see by my nutrition log. The good, the bad, and the ugly truth about calories in and calories out.

Focus T25 Day 12 – Alpha Phase

Morning Weigh-in: 186
Breakfast: AcidCheck Caplets and Cafe Latte Shakeology
Lunch: Chicken Sandwich, 2 Street Tacos
Snack: 1/2 Peanut Butter Sandwich, Handful of Goldfish, KIND Bar spread with peanut butter
Workout: Focus T25 – Lower Focus added Beachbody HydrateAcidCheck Granules and Pink Himalayan Salt to Water
2nd Workout: Focus T25 – Ab Intervals added Beachbody HydrateAcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout – Beachbody Performance Recover
Dinner: 3 Pieces Pepperoni, Tomato, and Jalepeno Pizza (thin crust), 4 Potato Wedges, and 2 Hot Wings, and 4 IPAs (lots of homework)
Snack – Popcorn and a slice of Angel Food Cake

I am definitely going for a bike ride tomorrow! Gotta get back ahead of those calories if I want the fat to come off!

 

 

Finishing Up Week 2

Gained a little weight back this weekend. It could be water weight from a higher that normal salt intake and Halloween candy. But I am not too worried. Finished up the week some foam rolling recovery which I totally needed. My IT Band and Quads have been a little tight so when the spasms released I was really happy. My legs should feel fresh going into Week 3. Only 6 more days until the Bakersfield Marathon! I can’t wait!

Here is my Workout and Nutrition Log for the last few days:

Day 11 – Thursday, November 3, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Snack: Granola Bar
Lunch: peanut Butter Sandwich, Corn Chips, Carrots, and Water
Workout: Focus T25 – Cardio with Beachbody Hydrate and Energize in Water
Workout #2: 50 Minutes Spinning – 19.2 Miles
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Bean and Cheese Burrito

Day 12 -Friday, November 4, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Carrots, Granola Bar, and Water
Workout: Focus T25 – Lower Focus with Beachbody Hydrate and Energize in Water
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: Terriyaki Chicken Bowl
Snack: Kettle Corn and Sour Patch Kids

Day 13 – Saturday, November 5, 2016
Breakfast: Eggs and Potatoes, 3 – AcidCheck Tablets, and Coffee
Lunch: Big Cheese Burger with Onion Rings, Fries, and a Coke
Workout: Foam Rolling
Post-Workout: Chocolate Shakeology and 3 – The Final3 Capsules
Dinner: Pizza with Wedges

Day 14 – Sunday, November 6, 2016
Breakfast: Breakfast Burrito, 2 – AcidCheck Tablets, and Coffee
Lunch: Chocolate Shakeology
Workout: Focus T25 – Lower Focus
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 3 – Ground Beef Tacos
Snack: Kettle Corn and Cookies

NO more sweet snacks for me! At least not this next week 😉

Week 2 – Starting to Feel Like Myself Again

So far this week has gone pretty good. The workouts are still tough but once I get going and warmed up they get easier. Trying to get home, get the workout in and off to swim practice has been tough logistically but I am making it work. Next week I’ll begin giving some private lessons, so I may have to start doing the T25 workout in the morning before school. Traditionally I am not a morning worker-outer so this is going to be tough for me, but the reward is I’ll be done in the morning and have more energy throughout the day. So I’ve got that going for me, which is nice. I never got around to taking “Before” pictures of how my body looked before starting the program, but its pretty much the same now as when I started a week ago. My starting weight was 175. That was taken in the morning on October 24th. 8 days later I weighed a few pounds more, but I am not worried. At the beginning of a workout program the norm is to gain a little bit of weight. Its usually water weight as the muscles tend to hold on to water as part of the muscle building process. This week I’ll also be adding some additional workouts to help me get ready for the Bakersfield Marathon in 11 days. Most of this will be on my spin bike but I’ll probably get out for a run or two just to test the legs out I am sure. In a effort to save my legs for the Marathon though most of my training is going to be low impact leading up to the 13th and focused on cardio vascular endurance.

Here is my Workout and Nutrition Log for the last few days:

Day 8 – Monday, October 31, 2016 – Happy Halloween
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Turkey and Provalone Sandwich with Mustard on Sourdough, Corn Chips, Carrots, Granola Bar, a Halloween Cookie, and Water
Workout: Focus T25 – Cardio with Beachbody Hydrate and Energize in Water
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Pizza, Cupcake, and 4 pcs of TWIX (Trick or Treat)

Day 9 – Tuesday, November 1, 2016 – All Saints Day
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Carrots, Granola Bar, and Water
Workout: Focus T25 – Total Body Circuit
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 2 – Ground Beef Tacos and 1 – Lettuce Wrap (Chicken)
Snack: Cupcake

Weigh-In: 179 lbs. and Progress Photos (Current Baseline Photos)
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Day 10 – Wednesday, November 2, 2016 – Hump Day 🙂
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: 2 – Small Burritos, 2 – Small Carne Asada Tacos w/ Onions and Cilantro
Workout: Focus T25 – Total Body Circuit with Beachbody Hydrate and Energize in Water
Workout #2: Spinning for 1 Hour – 22.4 Miles
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: Pasta with Meat Sauce, Salad, 1 Small Piece of French Bread, and Water, Water, Water
Snack: Cupcake

Finishing Off the First Week of Focus T25

Finished off this busy week. Only 14 Days until the Bakersfield Marathon! I changed up the days of the workout, but still got them all in sans one (the second workout scheduled for Friday) however I did do some additional workouts that I feel more than took the place of the one that I missed. This next week I’ll be more regimented in my workouts. This week will e important to get in some good long workouts in order to get ready for the marathon.

Workout/Nutrition Summary

Day 4 – Thursday, October, 27, 2016
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Chips, Granola Bar, Water
Workout: Swimming about 1300 yards with Kids from Swim Practice – Practicing Backstroke Flip-turns and Starts. No Focus T25 today.
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Pizza and Potato Wedges

Day 5 – Friday, October 28, 2016
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Turkey with Deli Mustard on Sourdough, Corn Chips, Granola Bar, and Water
Workout: Focus T25 – Ab Intervals
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 2 – Burritos and 1 Soft Taco
Snack: 2 – Hard Tacos and 1 – Burritos

Day 6 – Saturday, October 29, 2016
Breakfast: Chocolate Shakeology, 2 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Granola Bar, and Water
Workout: Rode 6 Miles with my son 🙂
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Jack-O-Lantern Cheeseburgers and Fries
Snack: Root Beer Float

Day 7 – Sunday, October 30, 2016
Breakfast: Pancakes and Coffee
Lunch: Chocolate Shakeology and 2 – AcidCheck Tablets
Workout: Focus T25 – Lower Focus with Elevation Training Mask (simulated +3000 ft.)
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Tri Tip, Mac and Cheese, Asparagus
Snack: 2 – Chocolate Cupcakes

Call Me Crazy

A couple days ago I set out on a path to what most sane people would describe as crazy. Heck I even think I am a bit crazy. But if I am ever going to get a marathon under my belt, the one in Bakersfield next month is my best bet. I mean really, since I haven’t been able to get to a marathon in any other city, I had better take advantage of the one being brought to us here in Bakersfield. Its been in the process for a while now, but the Bakersfield Marathon is finally going to happen. It’s inaugural running is going to be on November 13, 2016; a little less than 4 weeks away. So I guess its better late than never to get my conditioning up so I don’t completely die. I wouldn’t suggest that people only train for a month to complete a marathon, and I am not trying to minimize the effort that it takes to complete a goal such as a marathon. But if you know me and know a little about my recent past, then you know I have a decent athletic base on my side. My biggest issue is going to be keeping my pace slow enough so that i don’t blow-up and end up with a DNF (that’s a “Did Not Finish” for those of you who were wondering). I figure that if I can work up my conditioning to allow myself to be able to workout for 4 hours steadily, then I should be able to shuffle a marathon at a 9 minute mile pace. That should bring me across the finish line in just under 4 hours. I really just want to finish and be out there with everyone else who is supporting this local event. The running community in Bakersfield is awesome and I can’t wait to be a part of this!

So with that goal being set, this week I started the only workout I know that can get me into running shape fast. Focus T25. Over the next month I’ll be logging all of my workouts and nutrition because I know if I don’t it will be difficult to keep myself accountable.

Workout/Nutrition Summary

Day 1 – Monday October, 24, 2016
Morning Weigh-in: 175
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Lunch: Turkey with Deli Mustard on Sourdough, Corn Chips, Granola Bar, and Water
Workout: Focus T25 – Cardio and 1500 yards swimming with the swim team kids.
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Bean, Cheese, Rice, and Chicken Burrito, 2 Asada Tacos
Snack: Bag of Popcorn

Day 2 – Tuesday, October 25, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Lunch: Turkey with Deli Mustard on Sourdough, Corn Chips, Granola Bar, and Water
Workout: Cycling 30 Miles (Warm-up and Main Ride used AcidCheck Granules and Pink Himilayan Salt in Water), Focus T25 – Speed 1.0
Post-Workout: P90X Results & Recovery Formula and 3 – The Final3 Capsules
Dinner: 3 Homemade Ground Beef Tacos
Snack: Granola Bar and 4 small Shortbread Cookies

Day 3 – Wednesday, October 26, 2016
Breakfast: Chocolate Shakeology, 3 – AcidCheck Tablets, and Coffee
Lunch: Peanut Butter Sandwich, Corn Chips, Granola Bar, and Water
Workout: Swimming 500 Yds with the swim team kids, Focus T25 – Total Body Circuit
Post-Workout: P90X Results & Recovery Formula and  3 – The Final3 Capsules
Dinner: Part of a Bean, Cheese, Rice, and Chicken Burrito, Bowl of Honey Bunches of Oats with Almond Milk
Snack: Bag of Popcorn

The workouts have been going good. Very sore after on the second day as expected. Day 3 the soreness wasn’t as bad but a small fatigue factor played into my workout in the evening. All in all I am feeling good and looking forward to pushing through the conditioning and getting into some real distance training soon!

Mondays aren’t Bad

This morning I received a text from an old friend who happened to be in town. He wondered if I would like to go for a ride. Any chance to go for a ride with an old triathlon buddy is as good a reason as I need. So we met up and headed out for a 40 mile ride. Nothing fast, just some nice saddle time and conversation to catch up. Definitely looking forward to more rides in the future with this guy!

Finished the day with coaching the swim kids and fueling up for another full day tomorrow!

Training/Nutrition Log
Thursday Morning Weigh-in:
 182
Breakfast:
  
Coffee, 3 – AcidCheck Caplets and Chocolate Shakeology
Workout: Rode 43.1 Miles used Acid Check Granules and Himalayan Pink Salt.
Lunch: Submarine Sandwich, Baked Potato Chips, Water
Recovery:
3 – The Final 3 Capsules for Recovery
Dinner: Bean, Rice, Cheese, and Chicken Burrito, Carne Asada Taco, Chips and Guacamole

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!