Sundays Measurements

   Hey all...sorry I didn't get a chance to update this last sunday.  I weighed in sunday morning (27th) and I had lost .9 pounds and no inches off my waist.  My 7 day reset came at a great time.  As of Monday, I have been on a 7 Day Reset.  Its basically back to eating 3-6 meals a day and no limitations on food.  Anything goes from fast food to candy snacks to my AMP Energy drinks.  My Reset stops as of supper on April 3rd.
  
   As you fast if you have 10 pounds or less to lose, commonly known as stubborn fat, I would suggest going on a 7 Day Reset every 6 weeks of fasting if you are eating one meal a day 7 days a week.
 
   If you have more weight to lose than 10 pounds, you probably would be able to go longer before having to do a Reset.  Listen to you body and when you feel physically and mentally ready to take a break, you should probably do so.  Also, if you stop losing weight and/or inches that should be a good indication that your body needs a break.  I will let you know on sunday what my weight is after my Reset.  Don't be surprised if you gain a few pounds but sometimes its necessary to gain a little weight in order to continue on your way to being ripped.

New Measurements & Weight Update

Weighed and measured this morning.  I lost 2 pounds and 1" off my stomach since last Sunday!  That brings my weight to 173 and my waist to 33".  Will try to include my food intake and workouts daily this week. 

Updated Measurements and 60 Day Picture

Weighed in yesterday morning and I actually gained .9 pounds which means I am still holding at 175 pounds.  But the great part was I lost 3/4" off my waist which puts my waist at 33"!  So that tells me that I most likely put on a little muscle weight even though I didn't lose weight.  Below are my starting picture and my 60 Day Picture.  The pic on the left was taken on January 10, 2011.  I weighed 207 pounds and had a 38" waist.  The picture on the right was taken on March 14, 2011.  I now weight 175 and my waist measures 33".

       

Cardio Change-Up

Tried a different cardio workout this morning. Called Tabata Interval Training. Hop on Fitness Black Book and check it out. Its a killer workout that will really incinerate the fat!

Pork Chops

Pork chops, cucumbers and a bit of my mothers homemade broccoli lasagna!  MMMMM!!!  I always have a handful of cashews and an apple about and hour after my supper.  It provides me with great source of fiber and L-Tryptophan which helps with sleep.  Just a little FYI, 1 handful of cashews has approximately 1,000 mg of L-Tryptophan. 

Remember, my 60 day picture is this sunday!  Check back in to see the progress...I'm very curious myself!

Weekly Workout Routine

MONDAY:  PUSHUP ROUTINE

*Done right before my only meal (supper)

*Serves as my one meal a day and my post workout meal

*I do the workout while in a fasted state

The pushup routine that I follow is found on the following website Crazy Good Chest Workout

TUESDAY:  HIIT TREADMILL ROUTINE

*Done right after waking up in the morning in a fasted state

*No eating until my supper

*Burns fat for hours after the routine is done especially during a fasted state

The following is the HIIT workout I follow:

5 Minute Warm up at 3 mph

1 Min Sprint at 9 mph, 1 Min Walk at 3 mph>  repeat this for 20 minutes

5 Minute steady state cardio at 6 mph

WEDNESDAY:  HINDU SQUAT WORKOUT

*Done right before supper

*Serves as my one meal a day and my post workout meal

*Do this workout in a fasted state

The following is the Hindu squat workout I do:  

Simply do as many Hindu squats as you can in 30 minutes.  Whatever sets or reps you want as long as you always try to beat your own record.  To learn a Hindu Squat you can search YouTube for an instructional video on the Hindu Squat.  

 THURSDAY:  HIIT TREADMILL ROUTINE

*Done right after waking up in the morning in a fasted state

*No eating until my supper

*Burns fat for hours after the routine is done especially during a fasted state

The following is the HIIT workout I follow:

5 Minute Warm up at 3 mph

1 Min Sprint at 9 mph, 1 Min Walk at 3 mph>  repeat this for 20 minutes

5 Minute steady state cardio at 6 mph  

FRIDAY:  CHINUP ROUTINE

*Done right before supper

*Serves as my one meal a day and my post workout meal

*Do this workout in a fasted state

Basically same as the Hindu Squat workout routine, I just try to do as many chinups as I can in 30 minutes.  I usually break them up into sets of 3.  You can vary your rest time to suit your abilities and strength.  As you get stronger, decrease the rest time.  Also like the squat routine, always try to break your record from the week prior.  

SATURDAY:  HIIT TREADMILL ROUTINE or LIGHT CARDIO

*Done right after waking up in the morning in a fasted state

*No eating until my supper

*Burns fat for hours after the routine is done especially during a fasted state

The following is the HIIT workout I follow:

5 Minute Warm up at 3 mph

1 Min Sprint at 9 mph, 1 Min Walk at 3 mph>  repeat this for 20 minutes

5 Minute steady state cardio at 6 mph  

I also put in there the option for light cardio...aka walking.  Always listen to your body and if your body is telling you to take it easy instead of HIIT then do some light cardio.  Its your choice of course.  Sometimes I am so wore out from the week of work and workouts that I just feel like doing some light cardio and sometimes I am stoked before my sunday weigh-in and want that great workout.  

SUNDAY:  DAY OF REST

Exactly what it says...REST, REST, REST.  Not only physically but mentally and emotionally as well.  I take a complete break from my eating style and my exercise.  I lay around and try to heal up while awaiting my next weeks workouts.  

TODAYS NEW MEASUREMENTS

Hey everyone.  Another week of 1MAD (1Meal-a-Day)  and exercising.  It was a tough week for me as our newborn baby boy has his nights and days a little mixed up so sleep was few and far between.  I also pushed a bit to hard on mondays workout and kinda stressed a few muscles to the point I couldn't do many bodyweight workouts the rest of the week.  It was frustrating but was in the best interest of my health that I took it easy.  I did manage to get in 3 sessions of HIIT though.  As of today I am feeling awesome and ready to go.  Just enjoying an AMP and some chocolate...its my FREE DAY!!!  I weighed in today after a tough week and had the following results.

Last Sunday Measurements
Weight:  180
Waist: 34 3/4"

This Morning's Measurements
Weight:  175
Waist:  34"

I ABOUT FELL OFF THE SCALE!!  Lost 5.7 lbs and 3/4" off my stomach in one week!  I was under the impression after my week of hardly any workouts and sketchy sleep it would be way worse then that.  Shows the awesome power of 1MAD!

I will be posting my 60 Day photo which will be taken next sunday.  Check back in to see it.  I will be interested myself to see the difference between my starting photo and the 60 Day photo.

Day 1: January 10th, 2011

Here was the beginning of my journey to a new and different me.  After visiting Fitness Black Book I finally decided to undertake this at the time "unthinkable" feat.  It turned out to be the best decision bar none.  Below were my starting stats and my body picture. I apologize for the scary picture...haha...that was the irresponsible me.

Starting Weight:  206 pounds
Starting Waist:  38"