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Happy Friday! Nothing like a super strong cup of coffee to bring it in. And it took long enough to get here, geez! So, I think I'm starting to get to the point where it's getting harder to lose the poundage. Plateau city! So time to figure out how to shake it up a little and trick the body.
Exercise wise, I do medium weight resistance and body resistance training 4 days a week, and hiking or trail running 3 days a week.
Perhaps it's time for a carb spike day? Any healthy suggestions? Perhaps a ton of fruit to kick up the sugar intake? I'm still learning, so any advice would be great!
Diet Calendar Entries for 22 June 2012:
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2418 kcal
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Fat: 68.99g | Prot: 262.05g | Carb: 35.05g.
Breakfast: premier high protein shake. Lunch: great value dragon fruit drink mix, low carb high fiber tortilla, lucerne pepper jack cheese, romaine lettuce, kirkland bacon low sodium, greek brand chicken skewers . Dinner: costco shrimp. Snacks/Other: Egg Drop Soup, Firm Silken Tofu, Pork, Diet Coke, Irish Whiskey, body fortress whey isolate (0930, 1430, postworkout), coffee. more...
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2228 kcal
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Activities & Exercise:
Weight Training (moderate) - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
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 Comments
22 Jun 12 by member: JessWhatINeeded
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haha large pancakes. with syrup. butter. whip cream. bananas. and what the hell, maybe throw in some french toast while i'm at it. But the beer comes first. No alcohol abuse here.
22 Jun 12 by member: CJT1217
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That sounds so amazing! But I think you should try and mix up your workouts. Our body gets use to what we do. Gets complacent. I would recommend doing some type of cardio exercises that will put you out of your comfort zone. Do you go to a gym? Try a spinning class 3 times a week, or on a treadmill do interval training. If you are running outside you can start with a jog and then sprint for 30 seconds, back down to a jog for 1.5 min to recover and then back to the sprint for 30. Repeat. You want to do this 10-12 times. If the 30 sec sprint isn't a challenge make it 45 sec or shorten the recovery time. You want to be breathless. You want it to feel like you would have to walk to recover your heart rate (but make yourself hold that jog). By doing this 3x a week for 2 weeks it will jumpstart your metabolism. You could also do circuit training. If you do a 6 exercise circuit, 3x make 2 of the exercise hard core cardio stations. Like squat jumps, box jumps, jump rope, squat thrusts, plank jacks... ect. Something that involves jumping so it will spike the heart rate. The other stations should include total body exercises. Like a squat with a bicep curl and shoulder press. The more muscle groups you use the higher the heart rate, the more calories you burn. Just some ideas. Hope they help.
22 Jun 12 by member: coachcj8
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Sweet! Thanks for the info. I'll definitely throw in the interval training, compund exercises, and plyo like you suggested. I have been wanting to do some burpees afterall! I tried out squats last night, and the knee held up great, so I'm ready for those as well. No gym membership, my gym is my storage room (weight bench, a couple dumbbells, various plates for the barbell, door pulley workout station) and the outdoors. I have been meaning to mountain bike a little as well! I think the plyo would especially be beneficial since I'll be out in chicago from tuesday-sunday next week. I'm not sure if the hotel will have a gym or not...Thanks for the great ideas, Coach! I'll keep you informed on what I get into :D.
22 Jun 12 by member: CJT1217
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22 Jun 12 by member: coachcj8
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