Well, finally I am getting serious about taking off the winter spare tire. This weekend was the final straw. I ate like a run stuffing defensive tackle. I looked ahead at my social calendar over the next month and I really have only 2 dates; the Boston Wine Expo and my birthday that are mine fields. The Super Bowl is over and the Patriots won in miracle fashion, thank you very much. We have been getting annihilated with snow the past two weeks. Over 5 feet! I live at the end of a cul-de-sac and there is a plowed mountain in the street 8 feet high!
So here we go:
Day 1 2/9/15
Workout: Medium Day of Grinds, 25 minutes of superset ladders. Military Press and Front Squat. Weights Double 70 kettlebells. Ladder style 1,2,3 75% effort. Did 25 presses and 27 squats. Heavy military presses are a complete high maintenance exercise, if I go lighter, I completely lose my strength. Did 4 full ladders plus a couple of extra rungs. Felt good.
Recovery: 10 minutes deep breathing with my legs up, 10 minute shower 30 minutes cold 60 hot
Diet: I need to mix up the days a little. Today was carb day. I fasted 17 hours, worked out and then ate. 1 cup of steel cut oatmeal. I finished some leftover chicken stir fry which had two portions of chicken, minimal vegetables and a carb portion of rice. I also sauteed broccoli in coconut oil
Dinner was roast chicken, sweet potato and salad. Enjoyed it as I am doing a 36 hour fast for Tuesday
Day 2 2/10/15
Had a good eating day yesterday, had to do some snow blowing and shoveling for over an hour last night. Doing the 36 hour fast today to kick start things.
Workout: Easy day of ballistics. 20 minutes of superset ladders, 2,4,6 Double Cleans and Double Swings. Used 70 lb. kettlebells. 5 ladders + 1 rung = 62 reps of each.
Recovery: 10 minutes of deep breathing followed by a cold shower. The cold shower was actually tolerable. Stayed in for 7-8 minutes. It’s amazing how warm a 68 degree room is when you get out.
Diet: Doing my fast today, not following diet as today should be low carb day. Wanted to get rid of some bloat and get this off to a good start. As always the toughest time is between 6-10 PM which are my witching hours. Just trying to stay busy and going to watch episode 2 of Better Call Saul.
Day 3 2/11/15
Completed the fast yesterday, actually it was pretty easy. I sat down with my family while they had dinner and didn’t really want anything. Two more mine fields added to the calendar. Dinner at my favorite Italian restaurant with my Aunt on Friday the 20th and a dinner party at my house that I forget about on 2/28. I think I had 3/1 down as a cheat day so I’ll just shift the calendar. The 20th is supposed to be a carb day, so I’ll probably fast for 24 hours beforehand.
Workout: Heavy day of presses and squats. I decided to do this early in the AM in hour 37 of the fast. Might as well keep up my human growth hormone production as well as burn some free form fatty acids in my bloodstream. My wife worked out with me. I did 21 presses and 30 squats with double 70’s. Then dropped down to 55’s and did 3 sets of 3 for each in 25 minutes. For you math majors that’s 30 presses and 39 squats. Playing indoor soccer tonight at 10.
Recovery: 10 minutes of deep breathing followed by alternating cold and hot shower. Cold shower tonight after soccer. I’m not doing any cold plunges in the tub. Waste of water. When I use my tub, it’s hot water with the jets on, with some epsom salts thrown in. Knock out punch right there.
Diet: Broke the fast around 11:50 AM 40 hours and 20 minutes. Had 1 cup of oatmeal, an 8 oz. piece of left over New York strip steak and a 1 egg, 2 egg white omelet with spinach and broccoli. Drank a lot of water but had a little hunger in the late afternoon. Did some administrative stuff for work to stay busy. For dinner had a spinach salad, quinoa and leftover chicken with gravy. I also had a piece of provolone cheese when making tomorrow’s lunch for my sons and a couple of handfuls of raisins. I’m learning that, if I go off the reservation of what I can eat and add cheese, cold cuts or other things to the omelet, I don’t adhere to it, so I’m going to try tobstay strict. No carb/low calorie day tomorrow which for me is worse than fasting. I’m going to try to fast for 20 hours, and have a 1 egg/2 egg white/spinach/broccoli around 4. Having a sirloin tomorrow night.
Day 4 2/12/15
Weight: 191.0 I’m happy with this. After a fast you usually get a bounce back up. Not this time.
Workout: Did not play soccer last night. First my contact lens in my left eye was bothering me. I wear hard lenses so switching to glasses was out of the question. Second, the game was at 10 and it was 5 degrees outside. Third, I had no interest in trying to find a parking spot at the soccer bubble and trudge 100 yards in snow to enter the place. Fourth, at the end of the day, I’m really tired while doing this program. I did my workout in the early AM. Medium day ballistics. 20 minutes, Double 70 kettlebells. Alternated between double cleans and double swings. Did 11 sets, 66 reps each. I was explosive. Instead of super setting, I did a set every 50 seconds. Only issue was I had hot spots on my hands. The bottom of the finger tips as well as a callous at the base of my ring finger. Quit after I beat easy day around 18:30
Recovery: Deep breathing with feet up for 6 minutes. Cold shower after. Probably spent 5-6 minutes. The first 30 seconds were terrible and then I got into deep breathing. It was 9 degrees here this morning. I was still shivering 15 minutes later
Diet: Low/no carb today. Fasted for 20 hours then had my omelet. Steak and salad for dinner.
Day 5 2/13/15
Weight: 190.2 Lowest I’ve been in over 2 months!
Workout: Easy day Presses and Squats. I had to tape 3 of my fingers in order to protect the callouses on the base of my fingertips. Hot spots from the double cleans. Been using Cornhusker’s Lotion and a Pedi-Egg to soothe my hands. 25 minutes as many sets of 2 as I can at 75% effort with 70’s. Did 15 sets of each. Go figure, easy day I do the most sets. Sets of 2 are perfect for me. When I try to grind out a 3rd rep, then I lose it pretty quick. Reps were perfect, stayed tight and strict.
Recovery: Last night I was freezing in the house. It seemed like I never got warm from my cold shower in the AM. Hot tub with epsom salts after dinner. Woke up to 5 degrees with a -12 wind chill. High of 10, going way below zero next 3 days plus a blizzard of 6-12 more inches. That will bring us to 5.5 to 6 feet of snow in 19 days. Good times. Today, deep breathing with feet up, alternated cold 30 seconds and hot 60. Finished with cold.
Diet: Carb day. Today, I need to exercise some discipline. Ate at 11:00 had a cup of oatmeal and a 2 egg 4 egg white omelet with broccoli and baby spinach. Fasted for 15:30 At 2 PM hungry, but chugged a couple of glasses of water. Ate dinner at 5. Blue hair special at home. Leftover steak, quinoa and spinach. Was itching for a scotch at around 6 :30 in front of the fire. Resisted and told myself, “wait 12 hours” for the cheat day. Kept drinking water all night.
Day 6 2/14/15
Weight: 190.2 Not below 190 but 7.2 lbs in 5-6 days. Leptin levels definitely lowering.
Last night, for about 45 minutes was an exercise in willpower. I ate early so I wouldn’t be in the mood for a cocktail. Well an hour after eating, I was hungry as well as feeling the urge to have a drink. Logically, I know that if you eat and drink at the same time, the body processes the alcohol first, which isn’t the most efficient way to digest. So that part was easy enough. Then, I know if I have a drink, I’ll want to eat and would raid the cupboard for graham crackers and peanut butter. It’s so hard to stop eating graham crackers, throw peanut butter in, and I could eat a box. I refrained.
Workout: Heavy day of ballistics sets of 8, double cleans and swings. 20 minutes double 70’s. Did 9 sets of swings x 8 for 72 reps and 8 x 8 for cleans with the last set x 5 for 69. This was a tough workout. I felt a little weak to start and the 40 seconds between sets went by like a blur. I had trouble catching my breath. On top of that, the cleans were really irritating my hands. The catching deep in the palm and dropping into my taped fingertips. Anyway, don’t have to do them until Tuesday, so 3 days of TLC should do the trick.
Recovery: Sat there for 20 minutes, then had to pick my son up from a sleepover, then made lunch while watching 2 college basketball games. Got in the shower two hours later. Wasn’t feeling the straight up cold one so did the alternate shower, and the cold was tough. Between the workout and recovery, I kind of hit a soft wall today. I’ll say this, though, my knees are never sore when I do the cold bathing. I might have to continue incorporating this from time to time when this is over.
Diet: CHEAT DAY!!!!!! 2 grilled ham and cheese sandwiches on rye, Claussen sour pickles, french fries and an orange for lunch. Bailed on the wine expo due to the blizzard. You also can’t walk anywhere in the city of Boston. Went to a wine tasting at a large liquor store in Westborough up next to where I used to work. My wife and I walk in, and they’re are showcasing a boutique winery from Sonoma that we went to last month! The guy starts in on the place, the grapes, etc. We play it cool, and he asks our thoughts. I said, “just as smooth as when we visited Mazzocco last month. Picked up a bottle of cabernet as well as a bottle of Pinotage which is a quite nice South African blend. Went to dinner, had two Laphroaig scotches. Laphraoig smells like gas and tastes so peaty, it reminds one of a burning campfire. I liked it. Didn’t when I had tried it in the past, but gave it a second chance. Had a cold cut antipasto and veal marsala with fettuccine for dinner. Drove home in the snow, 45 minutes to go 17 miles. When we got there had a Black Sambuca with ice and a cannoli. Well fed but not gorged.
Day 7 2/15/15
Weight: Didn’t weigh myself. There are two ways to look at this. One is weigh view the damage and remind yourself to be good. Two what’s the point? I know it went up a little, why bother? I’m going to stay the course anyway. I feel locked in.
Workout: Off, unless you count shoveling and snow blowing. Wind was howling. Of course this was the day I needed to fix a part on the blower. A couple of bolts vibrated off. And of course I couldn’t find my socket set because my skateboarding son can’t remember where he put it. I had to screw the bolts on the old fashioned way with a 7/16 wrench. Hands were freezing. Spent two hours out there.
Diet: Low carb day. The program recommends fasting the day after cheat day, but, as I’ve always stated, it’s hard to fast after having alcohol the day before. Plus, I fasted Tuesday. Two times in 5 days is pushing too hard. I went 22 hours before my first meal. Chicken breast, green beans and salad. Had an Irish coffee for dessert
Recovery: Cold shower only about 3 minutes. After shoveling went with the hot shower.
Week 1 in the books. At least 5 pounds so far and have good momentum.