Playing Catch-Up

The flight schedule has been a little crazy recently and while I was able to find time to workout, I neglected the blog a little. I want to go ahead and catch up with everyone and let you know where I am.

This week marked the final stage of the Shortcut to Shred. Weeks 4 through 6 lower your calorie intake from 2600 calories a day to 2200 a day. This well ensure a good reduction of body fat, and help create that lean and cut look.

Today is also the 45 of my 365 day challenge. In the situp pushup challenge we are on day 26. The number for today is 90. Take your time and don’t rush. If you need a little break, take one, the most important thing is don’t sacrifice your form.

Now that we are up to date with all of that, I am looking ahead to my next phase of training. Earlier this year I followed the big man on campus and ate a low calorie diet. In those 12 weeks I saw my strength sky-rocket and my weight drop. I lowered my body fat almost 7%. This time around I plan on eating a clean bulk diet, and following the routine. I expect to gain 3 to 5 pounds over the 12 week period, maintain a body fat of slightly less than 10% and see another boost of strength. This time around will be much different than before because I will have excess calories for use.

Over the next few days I will post articles on clean bulking as well as calorie intake for appropriate weight gain and muscle development. Stay tuned!

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Weekend Catch Up

This past weekend I was home alone! The wife and kid went to Jacksonville Florida and celebrated Grandma Clark’s birthday. I wish I could have gone, however I had to take the End Of Course and FAA exams. Once that was complete, it was a guys weekend!

Saturday evening I went to the Ice Flyers hockey game. The Pensacola Ice Flyers lost to the Louisiana Ice Gators 4 to 0. It was a really good time, and I got to see a couple of fights. I think Em would have a good time, and I want to go back for our next date.

Pensacola-Ice-Flyers-5

After the game I went to McGuire’s Irish Pub and Steakhouse. If you haven’t been, be careful with the restrooms. And that’s all I can say. I had a Pensacola Bay Brewery Oktoberfest brew and the best hamburger I have ever had. I highly recommend you give the restaurant a try.

On our way in, my friend and I passed a couple of guys outside who had had a little too much to drink. AN hour and a half later when we walked out, they were still there. It turns out that the designated driver had been drinking and was unable to really even walk. We had a quick conversation and found out the young guys were airmen from base. We instructed them to call a cab and head back or to a hotel if they had a room for the night. After a few minutes we headed to the car and got ready to leave. I didn’t have a good feeling about the situation and as we were pulling out of the parking lot the two guys were speaking to another guy, who was obviously drunk.

At this point I had already identified myself to the Airmen and instructed them to call a cab. Since that was happening I backed the car up and parked again. We got out and headed to the group. Without hesitation we separated the new guy from the two original guys and found out he was not with them at all. While we got him to leave I also told the the guys to call a cab now, while I was watching, or let me call the cab and send them to base. This got their attention and they called for a cab. Once the cab arrived I spoke with the driver and we got the boys back to base safely.

Sunday I slept in until about 10 and then got up and went for 3.51 mile run. It was the best I had felt in long while and I completed the run in 29 minutes. I think it had something to do with the classical music I was listened too. Kept me calm and in control, and the rhythm allowed me to control my breathing. If you have never run to classical music, I suggest trying it.

After running I took care of a few surprises for my wife, studied for my first flight tomorrow, and the took care of some chores. I finished by watching a movie with the sound turned up and the lights off. It was a great end to the weekend and I am glad I was able to have some time to myself to reset after a tough two weeks.

 

Today is day 36 of the 365 day challenge.
Is is Day 17 of the 30 day push-up challenge. Today is 75 push-ups and sit-ups.

Keep up the good work. Tomorrow I have a low calorie, protein packed snack to share with you.
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Fish vs Other Meat

I was recently asked “why fish” and as I mentioned yesterday, I want to talk about why fish is good for you, and considered to be better than other meats. I will avoid a long and scientific discussion and cut right to it.

A lot of meat now-a-days is cured or processed, think Ham, Bacon, Lunch Meat, Sausage. Because of this those meats have a much higher level of sodium and other preservatives. This causes high levels of blood pressure- another issue in America.

Instead of eating the meat above, look for beef, chicken, turkey, and of course Fish. Now short and sweet, fish is the best because it has less saturated fat than the other meats. The “fattiest” fish has 1.8g of Sat Fat in a serving while turkey has 3, chicken has 8, and beef has 12 or more. Limiting your saturated fat does two things: 1)keeps you from consuming too much fat (we all need a little) and 2)lowers the bad cholesterol in your blood and therefore reduces the chance of heart problems. Boston Harvard University School of Public Health Department of Nutrition also released a study showing darker meats lean towards a higher risk of cancer as well.

We can also compare the protein and calorie quantity. 100 grams of Fish has 19g of protein and only 87 calories. On the other hand, beef has 15g of protein and 332 calories per 100 grams. So fish is not only leaner, but has more protein and fewer calories.

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So like I said, short and sweet, choose fish whenever you can and only indulge in the “fattier” meats occasionally.

Today is Day 13 and the number is 65.

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Wow

There was really no other title for this. I got online and looked over a few motivational pictures and quotes and things of that sort. What stuck out to me were the two pictures that follow. I instantly got up on a soapbox and began ranting and raving in my head. America is the fattest country in the world and we are killing ourselves and harming our children. Not only do we eat crap food and avoid the gym, but we take shortcuts everywhere possible and rather than teach our kids to play soccer we hand them a FIFA video game and a kid’s meal. “Hey son, have some dinner and be as good as Pele”. Schools are even taking away gym classes, sports teams, and the elementary school a block from my house- HAS NO PLAYGROUND! Yep just a bunch a grass surrounded by a fence in front of the carpool line. It looks like it was meant to hold water when the storms hit Florida, but it is where the kids go for recess.

As you can see I got all worked up, changed my whole article for the day, and then had to let it out for all to share. I am not even sure there is logical progression in the thoughts. So before I get going again, please think about what you eat, get some exercise, and take your kids outside to move and run. Your children will thank you, and you will thank you. Exercise and good food make for an incredible and long life. 1 hour a day is worth it. It is only 4% of your day, and you will find you have the energy to do more with the rest of your day as well.

Without further ado, the pictures that got this whole thing started:

 

 

 

 

 

 

Today is day 12 of the pushup and situp challenge. It is a rest day, but go do some active recovery.
It is also the 31st day of my 365 days of exercising. 1/12 of the way there! It is back and bi’s today.

Tomorrow I will take a look at why fish is better than other meats.

I-Must-Go.-My-Gym-Needs-Me.

Day 11 of 30

Today is day 11 of 30. For our situp and pushup challenge we have 65 today.
Being Tuesday it is also Shoulders, Legs and Calves day. 3 sets of 6. This is also day 30 of 365.

A few announcements:

  • After the pushup and situp challenge I will be doing a Pull-up challenge.
  • Also in December I will be putting on a Can You 24 Challenge. By ordering a 24 day cleanse pack from my Advocare store, you will receive a post holiday cleanse and jump start your New Year with a great weight-loss, and plateau breaking, supplement routine. I will also be providing support throughout the 24 days, as well as a workout to help enhance the program.

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Date Night

Last week I touched on balance, and a large part of that is family. On Friday I took sometime to focus on family and my lovely wife, ILOVEYOUMEANIT, planned a date night.

H’s childcare provider does date nights every few weeks, and we always take advantage of them. So at around 5:30 I dropped off the kid and went home to pick up my wife. She spent much of the day prepping food and making sure everything was perfect. When I got home she handed me a large tote bag, hopped in the car and we drove off.

Feeling pressed for time, I drove a little fast, and tried to make it to NAS Pensacola before they closed the back gate. I made It as the guard was pulling the gate shut, and he kindly checked my ID and let us in. Em instructed me to head for Barrancas beach. We pulled up, found a section away from the other family there, and parked the car. We hopped out, grabbed the bag, kicked off our shoes, and headed for the water. About 3 feet from the surf is a steep slope and so we put our blanket down on top of the slope and admired the great location.

Start of sunset

After getting situated, Emily presented me with a menu. She had made and prepped the entire dinner, and she printed a menu to show me the 3 courses planned. We started with shrimp cocktails and sweet potato soup. This was accompanied by Sophia Champagne- in a can! And to make it even better, Em used the little straw it came with.

After our appetizers, we had the main dish. It was one of my favorites. Grilled Caesar Salad, with a vegan Caesar dressing. No eggs and no anchovies. I don’t like anchovies and it is just a good recipe that is healthier than original Caesar dressing.

Following the main dish, we finished with a little dessert. Homemade chocolate covered strawberries. None of that shell or hershey’s sauce; actual melted and cooled chocolate.

The meal was wonderful and the quiet serenity of the beach made for an incredible night. It was intimate and romantic, and was a slice of heaven on earth. The surroundings just seemed to wash away the stress of life and school and Em looking for a job. There was nothing but calm and love.

And the sunset helped as well!

Photo Oct 26, 6 37 12 PM

DON’T FORGET: Today is Monday and Day 10 of 30 and we have 60 pushups and situps today.
Also being Monday it is chest, tri’s and abs day. Perform 3 sets of 6 reps.
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Groceries

First off- Day 9 of 30- today is 60 pushups/situps

OK, So yesterday around noon I came home and was followed from the front of my neighborhood to my house by the FedEx truck. I contemplated stopping and getting my package without having the driver go all the way to the end of the neighborhood. I thought better of the idea, I mean it would be pretty embarrassing if my package wasn’t the truck or if the driver had other deliveries, or I don’t know, the driver thought I was going to rob them.

With all that said I finally got home and got my package! It was my next months supply of supplements and vitamins. It was like Christmas!

Photo Oct 24, 11 53 36 AM

 

Going along the lines of supplements, I want to also provide you with my grocery list for the upcoming week. On top of the supplements here are the items I eat on a daily basis. These items account for around 2000 calories and the only things not on the list are dinners. My wife does an amazing job with dinner and I just have whatever wonderful meal she makes.

Take the list and divide the amounts by 7 and you get what I eat in a day. There are other options and I can help you if you need some ideas. Here’s the list:

Photo Oct 24, 8 37 26 PM