Day 20 Thou shall not gorge thy self during the Holidays

So I have had some fun over the Holidays.  It is time to get back to work.


Menu

Breakfast
eggwhites

Snack
Turkey with Light Mayo

Lunch

Roast In a Pita  Salad

Snack

Almonds

Dinner

Turkey Salad

day 16, 17, 18 19.

Not much to report here.  Fried Turkey , Beer, not much exercise.  Day  19 is the day I followed some sort of plan: Mainly chicken , and salads. Grocery shopping tomorrow need to load up.

Day Fifteen- 216 It Rhymes so it must be good

So I have a splitting headache today.  I left my breakfast at home and only had almonds to eat for breakfast.      So I have decided that once I arrive at around 200 I may begin some supplementation . I 'm not sure what and I am open to suggestions. But please support you suggestions with evidence. I 'm not feeling working out right now but I am going to  and you should to.

Menu

Almonds
Ribs
Shake
Water
Tilapia Over lettuce
Cottage cheese and fruit

Exercise

100 single arm snatch 20 kg

25 power jumps

3 x 3min rounds shadow box

Day Fourteen-Picture Day

Had a great grappling session last night. Real sore this morning and a little dehydrated.

Menu

Egg whites and Mushrooms

Snack

Shake

Lunch

Ribs

Snack

Almonds

Dinner

?

Exercise

Rest

Day Thirteen- Trudging along

So it is picture day tommorow-

Menu

Breakfast

Shake

Lunch

Shake

Dinner

Broiled

Pork Spare Ribs

Snack

Cottage Cheese with Fruit


Exercise

1 Hour Grappling

Day Twelve- Not Feeling

 Down to 217 so that is 8lbs. Woke up at 5am to leave for Arizona, preceded to vomit my guts out for about 10 minutes.

Currently watching UFC.


No Exercise today

Menu

Not much anything that I can hold down.

Day Eleven- Underestimation leads to awe

So I have been trudging along, and the doubters come in all shapes and sizes. YOU KNOW WHO YOU ARE . Wo will be weighed and measure and found wanting. But onto the good stuff

Menu

Eggwhite Turkey on whole wheat flat bread round with Avocado and Flax seed.

Snack

Nada

Lunch

Barramundi Fish taco with Black beans Avocado and Salsa


Dinner-

Turkey wrap


Snack

Cottage Cheese and fruit-


Red Red Wine..

Day Ten- Good Plan Good Results

I won't post a menu or workout to day because it was as suspect at best. I woke up late, and really didn't have time to get all my shit in order. This was sort of a predesigned rest day as I hit it pretty hard last night. As we speak I am complex carbing . You rally don't want to deplete your muscle glycogen stores In my opinion, no matter what the South Beach ,  or Atkins Diet says. Be not eating at regular intervals, throughout today, I have most likely slowed my progress. I have to eat .

Day Nine- Do not watch the food channel when adjusting your eating habits.

They body craves sugar, processed carbs and alcohol . The Food Network  centers it whole schedule around this. If yo are adjusting your lifestyle. Do Not Watch The Food Network. It is like a a heroin addict watching the heroin channel. So I have notice that I haven't been as regular as usual , so I may introduce some fiber into my regime.


Menu
Breakfast
A sip of A lo carb shake with mixed fruits( I  forgot after taking a sip on my way out the door)
64 Ounces of Water with protein 10 grams .

Snack

Almonds with Green Onion flavor packet


Lunch

Ground Chicken with Mushrooms and cucumbers over Lettuce with a Vinaigrette

Snack

Nada


Dinner

 4 Flatbread Chicken Burgers

Snack
Cottage Cheese and Mixed Fruit

Exercise
75 Single Arm Snatches 20kg
30 Prasara Downward Dog Push Ups.
Light Freestyle Free Spar

Day Eight - Steven Jackson is gone and Monta may be traded.

So I had a Glass of Red Wine last night, it tasted so sweet. Like tasting it for the first time again. Did I tell you I love wine.  So today I weighed in at 219, so for those who are counting that is down 6 lbs.  Judging by experience and how my body is looking I think I could go down as far as 190.  I am already moving faster. Onto the menu, this was a hectic many things I had to do , so caloric intake was a lil  low for what I might need.

Menu

Breakfast

Locarb Shake

Snack

Locarb Shake


Lunch

Two turkey wrapped in whole grain tortilla with vinaigrette and Flax seeds

snack

Mixed nuts with added Green onion flavor

Dinner

Roasted Turkey Sandwiches on whole wheat Flat bread lt mayo, Pickle.


Exercise

Light Plyo's
Dynamic ROM work for Grappling

Day Seven- Your results may vary

So I plan to post pic in seven more days for comparison purposes.  I was thinking today about you.   You can follow my plan to the letter and exercise like you training to fight Clubber Lang and you may not get very noticeable results right away. Don't get disheartened, nutrition is one thing past history and genetics is another.  IF you wish for me to elaborate , just ask and I will.  I saw a great movie today the Men who Stare at Goats.  Last night I grappled and boxed, tonight I will just grapple.


Menu
Breakfast
Lo Carb  Protein Shake

Snack

Almonds

Lunch

Turkey Sandwich on Whole grain Flat Bread

Snack

Almonds and a Turkey Wrapped in Whole Grain Tortilla

Dinner

Turkey Roast and Lettuce Salad with Annie's Red Wine Vinaigrette


Snack
Cottage Cheese and Fruit


Exercise

30 minutes of grappling with trained killer.

Day Six- Football without Beer.

So last night I had a pizza and some soda and my stomach feels horrible this morning!. Eating clean makes it hard to go dirty. But sometimes you have to compromise, after I am not getting paid for physique. I hoping to work out with this baseball player today. He got cut from Sonoma State's Baseball team after red-shirting the previous year.  I'll try to post some video and pics of workouts if he finally commits. In others news, I lost 4lbs already. So that is 221 for those of you following along.  I really hope if you are following that  you ask questions. If you know someone that needs help with there fitness or weight loss goals, I can help. Maybe you are not sure if methods are sounds, and possible they are not. I can recommend a fitness professional  in your area that will be able to help, without a doubt. That being said. onto the menu:

Breakfast

GF Pro Protein Shake

Meal 2

Pork Italian Sausage Egg Whites  (using the pork because it will spoil if I don't)

Lunch

Chicken over Lettuce with Vinaigrette

Snack

Mixed Nuts  with Ranch Flavoring ( Ranch flavoring high in sodium, could lead to some water retention)

Dinner

Chicken and Broccoli

Snack

Mixed Nuts with Ranch Flavoring


Exercise

Possibly Grappling and Boxing

Possibly Light Basic Workout for Baseball

Possibly Medball Work.

Day 5 first time blogging via android phone

Cotto tko in the 10th. Aside from that here is todays menu.

breakfast
turkey sausuage egg white avocado

snack

shake

lunch

TURKEY WHOLE GRAIN WRAP

snack

shake

dinner

Cotto vs. Paciqou

excercise

shadow boxing along with fight

Day Four

So I have had a great four days, feeling strong. I haven't even consumed any of my world famous Kombucha. I haven't had any alcohol for four days. My sleep has been amazing, I feel energized and more positive.

On a sad note My Auntie Pearlene passed away last night so I will be travel to Phoenix for a funeral soon. My family always consumes alcohol and food , when someone passes away. I have built in relaxed days into my plan. So nutrition wise, I'll be just fine.


Menu:

Here is a picture of Breakfast.

4 egg whites one yellow( Brown cage free organic)
Turkey Sausage
1/2 Half Avocado
8oz water


Snack
GF Protien 1/2 cup Lo Fat milk 5 strawberries

Lunch
2 pieces of Tilapia over Organic mixed Greens, Organic Black Beans, diced Jalapeno with a low fat Vinaigrette

Snack

Same as Above

Dinner

Same as Lunch

Exercise-

Rest!! Meditate

Day 3

So my energy is great, feel better already.  Mike asked "What is  the goal ", It is to get ripped similar to this:

This is me at a nice lean 179, my diet was geared toward this type of look. Plenty of kettebells and 5k's. Not the best option but it worked. No  timetable , I'm not big into that. It takes time to do what I am doing. It is what we should be doing. We should maintain our body and make intelligent choices . Food is a tough one, there are many different variable to account for. Nutrition is really a Grand Experiment. There are studies  on either side of  of the current food war. As a member of the Organic Consumers Association and part owner of food related business, I can attest to you that make the right choices is difficult. The best advice I can give is DO YOU OWN RESEARCH. Apply some science to the problem and you will be surprised at what you might find.

















Menu

Breakfast
Gf Pro Whey Isolate Protein and fresh organic Raspberries

Snack
Handful of unsalted Almonds

Lunch
Shredded White Meat Chicken mixed with Light Mayo mustard and Fresh Jalapeno  and a small Tomato  picked from my Organic Patio Garden

Snack
A handful of Almonds

Dinner

Chicken Breast  over Organic Mixed Greens with a little lite Vinaigrette


50 Ketllebell Cleans  with 28k pood.
25 Prasara Downward Dog
25 KI Jumps

For those of you following along, I am drinking around  80 ounces of water a day. Water is a funny thing not all are created equal, But I delve deeper into these things as we go.

Day Two

Menu

Breakfast
Turkey Sausage
Egg Whites with one Yolk
Avocado

Snack

Protein Shake with Fruit( Low Fat Milk Zero Carb Protein Powder


Lunch

Pita with Tuna(  Tuna in Water low Fat Mayo Mustard for Taste.)


Snack

Almonds

Dinner
Pita with Tuna

Snack

Cottage Cheese with Fruit

Workout:


30 minutes Yoga

Day One 11/10/09

So as I write I am a soft pudgy 225 lbs, 33 years of age about 6'3"inches tall my body fat is at 20%. I am in reasonable shape I can run a sub 7 minute mile, I can score around 212 on the Secret Service Snatch test:




If we boxed, grappled played one on one I'd probably beat you. I can squat 400+ I bench 305lbs. I discovered a long time a go that physique really doesn't have much to do with fitness. Genetics and diet have everything to do with it. instead of saying diet, because it is a misnomer when concerning physique, I like to refer to diet as an input. Allowing stress, negative thoughts, and lack of sleep can ruin a body. So these things are out, in are low fact , low gi , minimal processed, organic food. But , all work and no play makes Terrance a dull boy. So taking that into account I will have relaxed days where there be an Orgy of food and drink like the VIkings!!!







Todays menu:


Breakfast
Protein Shake with Frozen Strawberries


Snack
Whole Almonds


Lunch


Tilapia over letuce




Dinner


Chicken Black Beans in a Whole Grain Pita with salsa


Snack Cottage Cheese with Berries.






Workout-




Olympic Lifts


Med Ball Throws


Explosive Jumps.

Day 1 Pic

I am posting these pics not out of Vanity or Arrogance( I'm not intrested in good or bad comments on my pictures they are for the reader). I am posting them so people can follow what happens.