I am in the best shape I've been in for at least 15 years, maybe 20. I moved to the Virgin Islands (St. Thomas) in April 2010 and for some reason I decided I would run up and down the hills for exercise. I was also walking a lot since I didn't have a car. One thing led to another and every week I kept adding elements to my fitness/nutrition program. Since April I've lost about 30 pounds and also gained some muscle along the way. I'm just under 5'9" tall and weighed in at 165 two days ago. I don't think I've been 165 since aTm. I've got some muscle - I don't look like a string bean. My results haven't tapered off. Over Christmas I bought a belt and a swimsuit and both are way too big now. I'm starting to see most of my six-pack and the weight room is really paying off. I'm 45 and most people think I look about 35.
I'm motivated and think I'm doing a lot, but please give me any suggestions for improving my program. Please feel free to critique what I am doing. I will be the first to admit that 95% of what I am doing is from researching the internet and reading this forum. When you see results you just want to get better. Also, some of you might get some ideas from my list and I hope to add some ideas from you.
- I work out with weights (dumbells when possible) 3 or 4 times a week. I do 3 sets for every exercise and lift heavy enough to struggle for 6 - 10 reps. I try to go to failure on every exercise and then remove 5 or 10 pounds and go to failure again. I usually rest no more than 1 to 2 minutes between lifts. Most of my workouts are between 40 minutes and an hour. I never work out more than 3 days in a row and never take a break for more than 3 days in a row.
- Chest, Shoulders, Tris
- Back, Biceps, Abs
- Squats, Complete Leg Workout
- I run about 25 miles a week, mostly up and down hills. I try to take off 1 or 2 days a week from running. Some days I run 3 times.
- I probably walk 10 miles a week, mostly up and down hills.
- I do HIIT wind sprints once or twice a week before I eat breakfast. I sprint 80% to 100% of full speed for 10 seconds and walk for 20 seconds in between. This is timed with a wrist stop watch. I usually get too winded to do another sprint after 8-10. I have a 5 minute run up and down the hill before and after the sprints.
- I ran the 8 Tuff Miles on St. John March 26th (1 hr 13 min) and didn't drink a drop of alcohol (which is social suicide on a Caribbean island) for 7 weeks prior. I think I made some significant gains during this time.
- I take 1 Ultraman Sport vitamin in the morning and 1 in the late afternoon.
- Every morning I put 1 Novatest Pharmakinetic Anti-Aromatase Testosterone Maximizer under my tongue to dissolve.
- I take 1000 mg of vitamin C in the morning
- I take 2 Irwin Naturals Green Tea Fat Metabolizers in the morning and two in the late afternoon
- I take 1 MPP Yohimbe 2000 capsule in the morning and 1 in the late afternoon
- While I was training for the 8 Tuff Miles I was taking 2 Black LIPO 6 capsules in the morning and 2 in the late afternoon. Right now I am out of these.
- Omega-3 Fish Oil capsule twice a day.
- Every morning I take a spoonfull of Organic Pure Extra Virgin Coconut Oil, a spoonfull of Extra Virgin Olive Oil, and a spoonfull of flaxseed oil.
- I take a small pour of organic Apple Cider Vinegar mixed in Cranberry Juice. I follow this up with a spoonfull of honey.
- Throughout the day I take Precision Engineered (Vitamin World) Whey Protein. After a heavy workout I will take almost two scoops with 2% milk and water. After a light run I will take less than 1/2 a scoop.
- Every night just before bed I take one scoop of ON Gold Standard 100% Casein Protein with 2% milk and water.
- I'm constantly eating a slice or two of Mesquite Smoked Turkey anytime I feel hungry.
- I eat a lot of carrots and celery every day.
- I eat bananas, apples, grapes, berries, etc., but usually only in the morning - never at night.
- I probably drink 3/4 of a gallon of chilled water every day
- After my protein shake in the morning I eat either a bowl of Grape Nuts or Kashi Honey Toasted Oats Ceral
- All day long I snack on Nature Valley Oats and Honey Granola bars, Mint Chocolate Clif Bars, Almonds, and Peanuts. I try to never go 3 hours without a healthy snack.
- For lunch I will usually have something like a freshly cooked beef burrito (from the Giggling Gecko) or a rye, cheese and turkey sandwich.
- I drink fruit juice, but only before lunch
- I probably drink 3 or 4 diet cokes a week
- I almost never eat desserts, donuts, cookies, etc. I think all I've had in the last 6 months is one bite of key lime pie.
- For a crunchy snack I eat Mary's Gone Crackers Organic Vegan Original Crackers. These contain only brown rice, quinoa, flax seeds, and sesame seeds. I never eat a bag of chips, pretzels, and similar salty snacks. This is hard for me since I love this kind of junk!
- At 20 calories I have no problems drinking a low carb blue Monster energy drink anytime.
- I drink maybe 4 or 5 beers a week. I usually order Miller Lite or Amstel Lite since these are under 100 calories.
- I sleep between 6 and 8 hours a night. I take a few naps during the week if I feel tired.
http://twitter.com/aTmSECede
[This message has been edited by Old Main (edited 4/4/2011 11:31p).]
I'm motivated and think I'm doing a lot, but please give me any suggestions for improving my program. Please feel free to critique what I am doing. I will be the first to admit that 95% of what I am doing is from researching the internet and reading this forum. When you see results you just want to get better. Also, some of you might get some ideas from my list and I hope to add some ideas from you.
- I work out with weights (dumbells when possible) 3 or 4 times a week. I do 3 sets for every exercise and lift heavy enough to struggle for 6 - 10 reps. I try to go to failure on every exercise and then remove 5 or 10 pounds and go to failure again. I usually rest no more than 1 to 2 minutes between lifts. Most of my workouts are between 40 minutes and an hour. I never work out more than 3 days in a row and never take a break for more than 3 days in a row.
- Chest, Shoulders, Tris
- Back, Biceps, Abs
- Squats, Complete Leg Workout
- I run about 25 miles a week, mostly up and down hills. I try to take off 1 or 2 days a week from running. Some days I run 3 times.
- I probably walk 10 miles a week, mostly up and down hills.
- I do HIIT wind sprints once or twice a week before I eat breakfast. I sprint 80% to 100% of full speed for 10 seconds and walk for 20 seconds in between. This is timed with a wrist stop watch. I usually get too winded to do another sprint after 8-10. I have a 5 minute run up and down the hill before and after the sprints.
- I ran the 8 Tuff Miles on St. John March 26th (1 hr 13 min) and didn't drink a drop of alcohol (which is social suicide on a Caribbean island) for 7 weeks prior. I think I made some significant gains during this time.
- I take 1 Ultraman Sport vitamin in the morning and 1 in the late afternoon.
- Every morning I put 1 Novatest Pharmakinetic Anti-Aromatase Testosterone Maximizer under my tongue to dissolve.
- I take 1000 mg of vitamin C in the morning
- I take 2 Irwin Naturals Green Tea Fat Metabolizers in the morning and two in the late afternoon
- I take 1 MPP Yohimbe 2000 capsule in the morning and 1 in the late afternoon
- While I was training for the 8 Tuff Miles I was taking 2 Black LIPO 6 capsules in the morning and 2 in the late afternoon. Right now I am out of these.
- Omega-3 Fish Oil capsule twice a day.
- Every morning I take a spoonfull of Organic Pure Extra Virgin Coconut Oil, a spoonfull of Extra Virgin Olive Oil, and a spoonfull of flaxseed oil.
- I take a small pour of organic Apple Cider Vinegar mixed in Cranberry Juice. I follow this up with a spoonfull of honey.
- Throughout the day I take Precision Engineered (Vitamin World) Whey Protein. After a heavy workout I will take almost two scoops with 2% milk and water. After a light run I will take less than 1/2 a scoop.
- Every night just before bed I take one scoop of ON Gold Standard 100% Casein Protein with 2% milk and water.
- I'm constantly eating a slice or two of Mesquite Smoked Turkey anytime I feel hungry.
- I eat a lot of carrots and celery every day.
- I eat bananas, apples, grapes, berries, etc., but usually only in the morning - never at night.
- I probably drink 3/4 of a gallon of chilled water every day
- After my protein shake in the morning I eat either a bowl of Grape Nuts or Kashi Honey Toasted Oats Ceral
- All day long I snack on Nature Valley Oats and Honey Granola bars, Mint Chocolate Clif Bars, Almonds, and Peanuts. I try to never go 3 hours without a healthy snack.
- For lunch I will usually have something like a freshly cooked beef burrito (from the Giggling Gecko) or a rye, cheese and turkey sandwich.
- I drink fruit juice, but only before lunch
- I probably drink 3 or 4 diet cokes a week
- I almost never eat desserts, donuts, cookies, etc. I think all I've had in the last 6 months is one bite of key lime pie.
- For a crunchy snack I eat Mary's Gone Crackers Organic Vegan Original Crackers. These contain only brown rice, quinoa, flax seeds, and sesame seeds. I never eat a bag of chips, pretzels, and similar salty snacks. This is hard for me since I love this kind of junk!
- At 20 calories I have no problems drinking a low carb blue Monster energy drink anytime.
- I drink maybe 4 or 5 beers a week. I usually order Miller Lite or Amstel Lite since these are under 100 calories.
- I sleep between 6 and 8 hours a night. I take a few naps during the week if I feel tired.
http://twitter.com/aTmSECede
[This message has been edited by Old Main (edited 4/4/2011 11:31p).]
