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Workout:
2 minutes Swiss Ball Mnt. Climbers
Medicine Ball Ab Workout
40 minutes Cardio
1 mile of sprint intervals
Reducing weights to 2x Weekly, mixing in more plyo via box jumps, etc., low cardio, and HIIT. mix this thing up and try never to do the same weight lifting workouts twice over a couple of weeks time. Keep the body off balance - reactive, not adaptive.
Decided today to minimize my exercise tracker ... i.e. just sleep and sitting and only log exercises instead of "driving", "walking", "desk work" ... and to maximize food tracker ... this should yield an honest number in the deficit category, and hopefully there will be more to the deficit than I am tracking.
In the middle of 17 out of 18 days with some type work out ... see what it produces. Goal is to create a deficit of 1000 calories a day through exercise w/RDI at 2200. Granted, none of these measurements are accurate ... we probably burn less, eat more, but it's all we have to work with.
Diet Calendar Entries for 17 March 2012:
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1798 kcal
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Fat: 66.52g | Prot: 128.81g | Carb: 171.49g.
Breakfast: Black Coffee, Triple Berry Medley, Unsweetened Almond Milk, Greek Yogurt, Vanilla Isopure. Lunch: Boar's Head Oven Roasted Chicken, Honeycrisp Apple. Dinner: Duck, Filet Mignon, Stir Fry Sauce, Egg Noodle, Egg Drop Soup, Chicken. Snacks/Other: Del Monte Sunfresh Grapefruit, Edy's Slow Churn Coffee Ice Cream, Peanut Chocolate, Pistachio. more...
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3303 kcal
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Activities & Exercise:
Golf - Driving Range - 30 minutes, Sitting - 14 hours and 40 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes, Sleeping - 7 hours, Housework - 30 minutes, Running - 10/mph - 20 minutes, Exercise machine (moderate) - 40 minutes. more...
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