Day 91

Nutrients:

Carbohydrates (1 gram = 4 calories)
Fats and oils (1 gram = 9 calories)
Proteins (1 gram = 4 calories)
Vitamins
Minerals
Water

Macronutrients are nutrients that our bodies need in relatively large amounts to support normal function and health. They provide energy ( Carbohydrates, Fats, and Proteins)

Micronutrients are nutrients needed in relatively small amounts to support normal health and body functions. (Vitamins and Minerals)

Water is critical for our survival and is important for regulating nervous impulses, muscle contractions, nutrient transport, and excretion of waste products.

Day 92

A busy schedule = lack of sleep + forgetting to eat, so I dont have the energy to really workout. Sometimes I feel it is better to get on track with nutrition and then workout. Getting back on track for me means eating foods that are high in nutrient density.

A helpful analogy for selecting nutrient-dense foods is shopping for clothes on a tight budget. If you had only $40 in your clothing budget, you would most likely buy two pairs of pants on sale for $20 each instead of one pair of pants for $40. Because you can only "afford" a certain number of calories each day to maintain a healthy weight, it makes sense to maximize the nutrients you can get for each calorie you consume.

Relating it to food, you can either have an chocolate iced glazed doughnut from Krispy Kreme (250 cal; 110 cal from fat) or 1/2 cup of oatmeal, 1 slice of toast, and 1 cup of skim milk (245 cal; about 27 cal from fat; plus its high in fiber).

Day 93

Back again with Sand running at the Rillito River Wash. Running on sand makes you run slower, but at the same time you are working harder. I have heard comparisons of running on sand to running in high altitude. I kept with my same routine of last week, HIIT Bruce Lee style.

1 minute of jogging
30 seconds of sprinting
1 minute of walking

This cycle was repeated 8 times for a total of 20 minutes.

From this years Boston Marathon, 1st place recieved $150,000 and 2nd place recieved $75,000. Maybe sand running could have helped?

Day 94

A day to rest the body and look back on any small improvements that can be made from this first week. For some reason I always tend to neglect my abs so I need to get back on track and work the abs daily begining on day 93. The planned workout will consist of 2-3 sets of 10 reps for each exercise with an aim of doing this twice a day.

Lower Abdominal Exercises:
Medicine ball raises


Middle & Upper Abdominal Exercises:
Basic Crunch


Oblique Exercises (Sides - Love Handles):
Bicycle Crunch, alternate legs, keeping feet off ground

Day 95

Today was a good day! Workout consisted of Legs and Shoulders

THE PLAN:
Legs
Barbell Squat (3 sets 8-10 reps)
Seated Leg Curl (3 sets 8-10 reps)
Leg Press (3 sets 8-10 reps)
Seated Calf Raise (3 sets 8-10 reps)

Shoulders
Upright Barbell Row (3 sets 8-10 reps)
Front Dumbbell Raise (3 sets 8-10 reps)
Side Lateral Raise (3 sets 8-10 reps)

ACTUAL: Sets & Weight used: (1 2 3)
Legs
Barbell Squat (70 90 110)
Seated Leg Curl (35 45 55)
Leg Press (70 90 110)
Seated Calf Raise (35 45 55)

Shoulders
Upright Barbell Row (40 50 60)
Front Dumbbell Raise (10 15 20)
Side Lateral Raise (10 15 20)

I completed the workout, felt great afterwards, I can possibly increase weight on all the leg exercises, and maybe the upright barbell row. I plan on keeping it the same another 3 weeks, to see improvements.

Day 96

I skipped cardio for rest. I planned on bike riding for today's cardio workout, but decided it was not the best idea. I saw on the news that a cyclist was hit in Tucson last night, and then I read about this:

http://www.msnbc.msn.com/id/24943229/

Day 97

Target areas of the day were Biceps and Triceps.

THE PLAN:

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Biceps
Hammer Curls (15 22 27)
Barbell Curls (40 50 60)
Machine Curls (25 40 40)

Triceps
Dumbbell Tricep extensions (-- -- --)
Pushdowns (-- -- --)
Tricep Dips (-- -- --)

Once again I think I need to start off with lighter weights. For my hammer curls I had to use akward weights because other people were using the ones I needed. I usually give myself 1 minute to rest between sets and if people grab the weights that I plan to use, then I move to plan B. Today I was distracted after I did biceps and moved to the stationary bike to talk to a good friend, therefore I skipped the tricep workout. I was told some very good advice, that I will use next Wednesday when I do Biceps and Triceps again.

"If you want to look strong work the Biceps, If you want to be strong work the Triceps"

Day 98

Today's cardio workout was 20 minutes of jump rope. I remember reading in Pam Reed's book "The Extra Mile" that she use to jump rope alot. For those who don't know who Pam Reed is, she is an ultra runner from Tucson. In 2005, she became the first person to complete a 300-mile run without sleep.



Pictured above is Pam Reed, and my good friend Rick Cheever who recently completed 276 miles in a 6 day race. Picture was taken the evening before the Zane Grey 50 mile race in 2007

Day 99

Today was my first day in getting back into weight training in over 8 months. The emphasis of the workout was to focus on Chest and Back, and picking 3 exercises for each muscle.

THE PLAN:
Chest
Decline Dumbbell Press (4 sets 8-10 reps)
Incline Dumbbell Press (4 sets 8-10 reps)
Seated Flyes (4 sets 8-10 reps)

Back
Lat Pulldowns (4 sets 8-10 reps)
Seated Rows (4 sets 8-10 reps)
Hammer Rows (Hammer Strength Machine) (4 sets 8-10 reps)


ACTUAL WORKOUT: Sets & weight used: (1 2 3 4)

Chest
Decline Dumbbell Press (40 45 45 50)
Incline Dumbbell Press (35 40 40 --)
Seated Flyes (20 20 25 30)

Back
Lat Pulldowns (80 90 100 100)
Seated Rows (80 90 100 --)
Hammer Rows (-- -- -- --)


The problem I ran into was that I started off with too heavy of weight, and my muscles began to fatigue, next time I must begin with lighter weights and work my way up, on some occasions I did not complete the original plan. It is not that I gave up on myself, its that its only day 2 of giving a 1% effort daily, and I will make up for it at a later time. Must be SMART!!!

Day 100

Its here faster than expected, todays 1% effort workout was cardio. I began my day by running in sand. I ran in the Rillito River wash, the workout was high intensity interval training Bruce Lee style.

1 minute of jogging
30 seconds of sprinting
1 minute of walking

This process is repeated 8 times for a total of 20 minutes.

Seems easy but considering I cant remember the last time I sprinted, my lungs and legs really felt it.

Gain or Lose Weight

One important thing to know is that 1 lb of fat is equal to 3500 calories. So depending on your plan to gain or lose weight, think of either -500 calories or +500 calories per day from your Total daily energy output(previous posting). Your goal will have to take time, be patient.



We maintain our body weight (Energy balance) when energy intake = energy expenditure (no weight loss or gain)



In negative energy balance energy intake < energy expenditure (weight loss occurs in this state)



Positive energy balance is when energy intake > energy expenditure (weight gain occurs)

Calculating Total Daily Energy Needs

Estimate your activity level by selecting the description that most closely fits your general lifestyle.

Sedantary/inactive Involves mostly sitting, driving, or very low levels of activity.
Men - 25-40% Women 25-35%

Lightly Active Involves a lot of sitting; may also involve some walking, moving around, and light lifting.
Men 50-70% Women 40-60%

Moderately Active Involves work plus intentional exercise such as an hour of walking or walking four to five days per week; may have a job requiring some physical labor.
Men 65-80% Women 50-70%

Heavily Active Involves a great deal of physical labor, such as roofing, carpentry work, and/or regular heavy lifting and digging.
Men 90-120% Women 80-100%

Exceptionally Active Involves a lot of physical activities for work and intentional exercise. Also applies to athletes who train for many hours each day, such as triathletes and marathon runners or other competitive athletes performing heavy, regular training.
Men 130-145% Women 110-130%


Knowing our BMR we can take that value and multiply it by the decimal equivalent of the lower and higher percentage values for your activity level. In my case I will consider myself Moderately Active

1,570.8 kcal/day x .65 = 1,021 kcal/day

1,570.8 kcal/day x .80 = 1,256.6 kcal/day

These calculations mean I will expend about 1,021 to 1,257 kcal/day doing daily activities.

TOTAL DAILY ENERGY OUTPUT

By adding BMR and the energy needed to perform daily activities.

1,570.8 kcal/day + 1,021 kcal/day = 2,592 kcal/day

or

1,570.8 kcal/day + 1,256.6 kcal/day = 2,827 kcal/day

Assuming I am maintaining my present weight of 144 lbs, I am required between 2,592 and 2,827 kcal/day to stay in energy balance.

Calculating BMR

Basal Metabolic Rate (BMR) - is the energy we expand just to maintain our body's basal, or resting, functions (respiration, circulation, maintaining body temperature, etc..).

First we convert our weight in lbs to weight in kg

My last weigh in on 05/27 was 144 pounds / 2.2 pounds per kg = 65.45 kg

Men multiply your body weight in kg by 1 kcal per kg body weight per hour

1 kcal per kg body weight per hour x 65.45 kg = 65.45 kcal per hour

Women multiply your body weight in kg by 0.9 kcal per kg body weight per hour

Now we calculate our BMR for the total day (24 hours)

65.45 kcal per hour x 24 hours per day = 1570.8 kcal per day is the amount of energy I need to maintain my body's resting functions.

Kaizen once again!

Its that time again to put the Kaizen method to work. I dropped 10 pounds in the last 2 months, and now I want to gain 10-15 pounds of muscle mass. Considering my next endurance event might be in November (El tour de Tucson) I have the time to weight train now and train for endurance later if I decide to ride.

The plan is to last 100 days begining on June 1, 2008 and ending on September 8, 2008. Cardio will be performed for 20 minutes, 3 times a week and done as High Intensity Interval Training. Weight training will be done 3 times a week, using heavy weights and working two muscle groups per day.

Calorie intake and nutritional needs will be discussed in the next entry.

As I See It.....

Haven't blogged in a while, so just thought I should share this. It is part of an article I read back in 2000, written by Bill Phillips. 

Read and share your top 5 that you liked or the ones that mean something to you.  Its hard to choose 5, but mine are 's 16, 30, 61, 78, & 79.

1)                  As I see it… its not how much you can get out of life that matters; its how much you put into it that counts.

2)                  As I see it… the last thing you want to do is very often the first thing you need to do.

3)                  As I see it…when people give up control of their bodies, it's the beginning of a painful process of moral, mental, and spiritual decay.

4)                  As I see it… when I binge on Honey Nut Cheerios and ice cream at night, I get to wear them on my belly the next day.

5)                  As I see it… without occasional pain, we're not able to recognize and appreciate pleasure.

6)                  As I see it… regardless of your relationship with family members, you miss them so, so much after they die.

7)                  As I see it… the "comfort zone" is quite likely the most uncomfortable place you can be.

8)                  As I see it… when you're unhappy with the way you look and feel, it doesn't matter where you go nor what you do, you'll be unhappy.

9)                  As I see it… the first and most important step to tapping into the power we all have to improve our bodies and lives begins by making a conscious decision to change.

10)              As I see it… the best way to succeed in business is to create so much value for your clients and customers and go so far above and beyond what they expect, while not requiring anything in return.

11)              As I see it… this is universally true: basics really are best.

12)              As I see it… most people stop living before the age of 30… then slowly die for the next 40 to 50 years; however, by merely making the decision to make a change—by embracing challenges and new ideas –we can all live, love, and learn right up until the last moment of our last day.

13)              As I see it… when you decide to celebrate rather than negate the fact that we are all unique, immediately you will have at least 50% less things to complain about .

14)              As I see it…the way you look on the outside is a reflection on the way you feel on the inside.

15)              As I see it… food is the most widely abused "anti-anxiety drug" in America, and exercise is the most potent yet underutilized "antidepressant".

16)              As I see it… nothing is more painful than knowing someone you care about is in pain.

17)              As I see it… shared success is twice as nice; shared setbacks hurt only half as much.

18)              As I see it… nine out of ten of the greatest accomplishments of mankind were done on deadline

19)              As I see it… much more challenging than "doing the right thing: is deciding the right thing to do.

20)              As I see it… the first law of living is giving… unselfishly, abundantly, and with no strings attached.

21)              As I see it… the most painful moment in a human being's life is that fraction of a second when they let go of that last thread of faith in their dreams

22)              As I see it… the person we need to stand up to more than anyone else is ourselves.

23)              As I see it… the hardest part of learning something new is unlearning the way we know it now.

24)              As I see it… we're all accountable for everything in our lives. If we're overweight, we're accountable. If we're unhappy, we're accountable.  If we're happy, healthy, strong, and surrounded by love, we're accountable.

25)              As I see it… trying new things, taking a chance, accepting challenges, and keeping an open mind are what separates those who thrive from those who just survive.

26)              As I see it… if you do nothing, you get nothing –it's that simple.

27)              As I see it… most people die with regrets –they "wish" they would have followed their hearts' dreams and desires when they had the chance.

28)              As I see it… emotional pain is a sign that something's not working and that a change is needed; identify the source of the pain, and you'll know where action needs to be taken.

29)              As I see it… the only way to truly "fail" is to stop trying.

30)              As I see it… when we take care of ourselves, we are creating value for others, as we will have more energy and strength to give.

31)              As I see it… parents are only as happy as their saddest child, and children are only as happy as their saddest parent.

32)              As I see it… the reason most people don't "just do it" is because they need someone to show them how.

33)              As I see it… we are most alive when we are laughing.

34)              As I see it… energy is everything, and everything is energy.

35)              As I see it… no matter who you are, no matter what you do, you absolutely, positively do have the power to change, and no one can take that away.

36)              As I see it… there is a world of difference between knowing what to do an actually doing it.

37)              As I see it… when you cultivate your ability to create higher and higher high points in every aspect of your life, you will discover a source of pure energy that keeps you excited and feeling alive.

38)              As I see it… every successful transformation takes place from the inside out.

39)              As I see it… life, the ultimate challenge, is not a race to the finish, but rather a process of continual growth.

40)              As I see it… the more we reach out and give to others, the stronger and richer, in every sense of those two words, our own lives become.

41)              As I see it… at least half of our time and energy is being squandered by focusing on things that just don't matter, and the other half is creating virtually all the positive and rewarding experiences in our lives.  The challenge is to determine which half is working and which half isn't.

42)              As I see it… most people do realize that without a healthy, energetic body, nothing else matters.  Unfortunately, they often don't make that realization until it's too late. 

43)              As I see it… when you find something you absolutely love doing –something you could do all day and have more energy when you finished than when you started…you will have discovered what you were created to do.

44)              As I see it… the ability to achieve a successful transformation in any and every area of your life relies on your ability to take what others see as barricades and turn them into bridges. 

45)              As I see it… the most courageous people change before they have to.

46)              As I see it… if you are not clear about the lessons learned from your past and if you do not have a vision for your future, you will never be able to fully appreciate the present.

47)              As I see it… the "end" of everything is the beginning of something.

48)              As I see it… you can't give what you do not have, be it clarity, confidence, compassion, knowledge, hope, or love.

49)              As I see it… our two most precious, limited resources are our time and energy –how we choose to invest them is the most important decision any of us will ever make.

50)              As I see it… one of the most important "secrets to success" in every aspect of life is "selecting" the right Mom.

51)              As I see it… the things in life that become the most frustrating when we're doing them are the things that we were not created to do in the first place.

52)              As I see it… when you cultivate a healthy, strong, balanced body, you discover the bright, patient, energetic, peaceful, powerful, caring, quality person that, deep down inside, has always been there.

53)              As I see it… when we begin to make progress in one area of our lives, other areas begin improving automatically.

54)              As I see it… there's no such thing as an easy challenge.

55)              As I see it… we learn the most from those around us who are learning the most.

56)              As I see it… for every dollar you take, without giving something of greater value in return, you're one step closer to emotional bankruptcy.

57)              As I see it… if you worry about something trivial too much, you'll eventually have something real to worry about.

58)              As I see it… no matter how much fat you lose and muscle you gain during your 12-week Transformation Program, the most noticeable change for the better is always evident in your smile.

59)              As I see it… if you ask the right question, you'll always get the right answer.

60)              As I see it… the meaning of life is to live a meaningful life.

61)              As I see it… the only true source of inspiration is to be an inspiration.

62)              As I see it… the habit of consciously changing your habits is the one habit you should never break.

63)              As I see it… adversity is the most abundant source of potential positive energy in the universe.

64)              As I see it… depression is a symptom of dying for which living is the cure.

65)              As I see it… the methods used by many to acquire money simply cost too much.

66)              As I see it… we would all be better off if our doctors took us aside, sat down next to us, and gave us this compassionate, yet universally true, warning, "I'm very sorry to have to remind you of this, but you've got only so much time to live…I suggest you begin, now, to make the most of every minute of every day…"

67)              As I see it… we all look and feel about as good as we decide to.

68)              As I see it… one of life's greatest challenges is to avoid the discomfort of the "comfort zone".

69)              As I see it… if, when you reach your "final deadline" on this earth and you want to be able to look back and peacefully express, "I have lived a purposeful life," then you're going to have to spend some time, each and every day, exploring the purpose of your life.

70)              As I see it… life's challenges were never meant to be conquered alone –they are intended to bring people together.

71)              As I see it… more "free people" endure the pain of solitary confinement and isolation, voluntarily, than those sentenced to life in prison.

72)              As I see it… success is one of the milestones you pass on the way to significance.

73)              As I see it… the antidote for inaction is action

74)              As I see it… you are either moving forward or moving back –either living or dying.  Nothing in the universe stands still.

75)              As I see it… the most important exercise we will ever do is reaching down and lifting someone else up.

76)              As I see it… people see the world as a reflection of themselves.

77)              As I see it… forgiveness is a priceless gift,  which you can give for free.

78)              As I see it… people don't care how much you know, until they know how much you truly care.

79)              As I see it… one of the best things we can do to help ease a friend or loved one's frustration is to ask questions, then listen…really listen.

80)              As I see it… if you wait until everything in your life is "perfect" before you begin something challenging and new, you'll be waiting forever. The best time is NOW.

81)              As I see it… if you want to change your life, you have to start by changing something about your life.

82)              As I see it… most people want to "be somebody," but they don't know who.

83)              As I see it… the most difficult word to say to someone you care about is "goodbye."

84)              As I see it… if in 35 years, I see everything the same way I see things today, I'll have wasted 35 years of my life.