Sample Diet

Screenshot_2013-01-03-14-32-10In my post concerning New Year’s Resolutions, I talked about recommitting to the 1900 Calorie Fat Shredder diet that I had success with in the past.

I wanted to take a minute and share exactly what that looks like. For me, I distinctly remember sitting down about a year ago at this time and mapping out my diet and nutrition (this was also about the time I started drinking Shakeology daily), and feeling completely overwhelmed.

One of the best features of my new phone (Samsung Galaxy Note 2, which I freaking love) is the ability to take screen shots and share them. I completed my nutrition diary for Tuesday of this week, to show exactly what I ate that day using MyFitnessPal and am sharing those images here.

Hopefully, if you are feeling like I did a year ago, wanting to change your diet, or overall health, but are feeling completely lost as to how to go about doing so, this will help.

The image on the right is the pie chart for the percentages of Protein, Fat and Carbs that I consumed on Tuesday. On a fat-shredder diet, you should be shooting for 40-50% of your diet coming from protein. This can be really hard to accomplish, especially for someone not accustomed to eating so much protein in a day.

Drinking protein shakes makes up for a lot of this, as most protein powders have at least 25 grams of protein per scoop (usually around 140 calories). As you can see in the image below, I get a large amount of protein from my breakfast/morning snack.

Another important factor is timing your food. I have had really good success eating three larger “meals” and two-three “snacks” a day. Each meal is around 250-300 calories, and each snack is between 150-200 calories. This spaces out my metabolism and helps to keep me from crashing at any point during the day. I never feel overly hungry throughout the day because I keep myself feeling full by eating constantly. I am a high school teacher, and my classes are 70 minutes long, and I teach most of the day, and am still able to find time to eat healthy foods throughout the day.

A typical day’s worth of food looks something like this:

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I had to take two screen shots, so I really only ate one can of tuna (the big can, or the equivalent of two smaller cans). I know from personal experience how difficult it can be to try to understand this stuff, so if you read this and are confused or need clarification, feel free to use the comment section.

I am not a nutritionist but I have had some good results using this formula.

For additional diet related posts, check out the Diet tab at the top of this site.

On a slightly different, although not unrelated topic, my YouTube video went over 15,000 views this week. Which I have to say is pretty hard to comprehend. I know that there are some pretty crazy P90X results videos out there that blow my results out of the water, but the mere fact that I have been able to accomplish what I have, and 15,000 people have witnessed it, is hard to fathom.

New Year’s Resolutions

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I have never been a huge fan of New Year’s Resolutions. I have tried to live to the best of my ability all the time, not just the first week after the calendar flips from December to January.

This year is a little bit different. Danielle and I came up with a short list of things that we would like to do better this year (organizing our house/life better). We agreed to each lose 10 pounds by my birthday (March 9th) yesterday and I am very much looking forward to the challenge. If I am able to lose 10 pounds in 3 months, I will usher in my 30’s weighing less than I have since college.

My current plan to accomplish this is to continue with the P90X2/Insanity hybrid I am currently working on, while rededicating myself to my 1900 calorie diet and cutting out all of the crap food that has crept into my diet since Halloween. If I have a weakness, it is candy, and there has been too damn much of it around our house these last few months.

To help me recommit, I will be getting back to using MyFitnessPal on my phone and computer to help me track what I am eating and ensure that I am hitting my goals.

I am also going to continue to drink my Shakeology every day. Beach Body just revamped their chocolate Shakeology formula and I have a bag of it on its way to my house as I type this. I have been drinking Greenberry every day since the end of the summer and am excited to try out something different for a while.

Danielle has committed to 3 months of Turbo Fire, which she started yesterday and promised me she would not skip today, even though last night was New Year’s Eve. I am hoping she will allow me to post updates to her progress here.

I am purchasing Les Mills Combat today and will mix in those workouts to my P90X2/Insanity routine when it arrives, along with updates about the workouts.

If anyone out there is interested in joining us on our three month New Year’s challenge, let me know either here in the comments section or on Facebook and we can set up a group to keep ourselves accountable. All Beach Body programs are available through the shopping cart link on the right side of this site. If you have any questions about workout programs, supplements or Shakeology, please do not hesitate to send them my way.

The first step towards a healthier, more organized life is a healthier you.

10th Anniversary

I can’t believe it has been 10 years.

I would be lying if I said I didn’t tear up watching the Joe Jurevicius catch and run, knowing all that he had gone through that week.

The 2002 Buccaneers represent the high-water mark in my sports watching life. Do the 2012 Bucs have any magic in them? Can they run the table the last four games and make a run at another title? Probably not with our pass D.

My favorite part of those playoffs was that Alstott scored in both playoff games and the Super Bowl.

So What Now?

I finished Body Beast back in November and haven’t really updated with what I am doing now for a couple of reasons.

I started a new job that has me getting to work earlier, which has really effected my ability to get my workout in in the morning.

I started a P90X2-Insanity Hybrid right after finishing Body Beast, and so far I am enjoying it. I like that I can do the shorter Insanity workouts in the morning without having to mess around with getting equipment out and then cleaning up (I workout in the the living room). Where I have struggled is with getting my workout in after work. If I don’t get right to it when I get home, I get distracted, or end up waiting until my daughter gets off the bus to get started (I hate interrupting the workout) and then I get busy with her.

I am working to get into a routine of coming right home and working out immediately so to not allow myself to get lazy.

I am definitely in more of a maintenance mode, instead of a 90-day challenge mode right now.

Les Mills Combat was just released this week and I am going purchase it because I am feeling a bit in a rut with what I am currently doing.

I also have a Shakeology update in the works. I am in the process of ordering more samples of all three flavors of Shakeology to send out for people interested in trying before they buy. I am still drinking my Greenberry every morning mixed with vanilla whey protein, ice and water. It helps me get from 5 am- 11:15 when I have my first break without feeling hungry or a lack of energy.

If you are interested in ordering Les Mills Combat, you can follow This Link.

If you are interested in trying a months worth of Shakeology, risk free, you can follow This Link.

I think with the change in seasons, and the change in schedule, I need something new to break me out of my rut, and Les Mills Combat is going to be that thing that does it for me.

The 2012 Turkey Bowl

We (I) look forward to it all year. The general consensus was that this was one of, if not, the best we have ever had.

The combination of balanced teams, perfectly sized field and good weather made for a perfect game.

It doesn’t hurt that after years of heart break, Terry was finally on the winning team. I think the last time I was on the winning team the Gilmore Brothers combined for about 10 TDs.

Once again, thank you P90X and Insanity for helping me regain my athleticism

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What is “Elite”?

If you didn’t watch the Buccaneers/Panthers game yesterday, sorry dude.

You missed one of the all-time classics in Bucs history.

I asked back at the beginning of the season, Who is Josh Freeman?

Honestly, I still don’t know. But I think we have a better idea.

Josh Freeman is the kid (I say “Kid” because he is six months younger than Dolphins rookie QB Ryan Tannehill) that looked like absolute crap for 3 1/2 quarters of uninspired football yesterday. Right up until he decided to go all comeback kid (a la his rookie year) and lead the Bucs on three late scoring drives including a beautifully managed 80 yard TD drive with 53 seconds to go with no time-outs remaining down by 8.

When Doug Martin’s TD run was ruled a fumble (there is no way on earth he wasn’t across the goal line) and the Panthers drove the field and scored to go up 11 with six minutes left, I assumed (wrongly) that the game was over.

Josh Freeman took over. Where he had looked lost earlier in the game, he was decisive. Where he looked inaccurate for three and a half quarters, he was on the money. The TD he threw to Vincent Jackson with 11 seconds to go in the game was a freaking thing of beauty.

That isn’t even counting the bullet he threw to Jackson for the game-tying 2pt conversion, or the nugget he laid in to Dallas Clark to win it in OT.

I am still not sure we know exactly who Josh Freeman is. There is clearly good Josh, and bad Josh. Bad Josh throws balls into coverage, or out of bounds where no receiver on earth can make a play. Good Josh was also present. He was the guy who led the Bucs back from an 11 pt deficit with no time outs and no room for error.

In my post about Who is Josh Freeman, I pointed out some of the QBs that were taken before him in the ’09 draft (Sanchez and Stafford). At this point, Josh Freeman is a better QB than both. It got me thinking, who isn’t Josh Freeman better than? And is he Elite, is he average, or is he somewhere in between?

Here are the top 10 QBs according to ESPN.com:

1 Aaron Rodgers, QB 107.3
2 Peyton Manning, QB 106.2
3 Alex Smith, QB 104.1
4 Tom Brady, QB 102.6
5 Robert Griffin III, QB 101.0
6 Ben Roethlisberger, QB 100.0
7 Drew Brees, QB 99.8
8 Matt Schaub, QB 96.8
9 Matt Ryan, QB 94.8
10 Josh Freeman, QB 94.6

I would say that on the list above, Aaron Rogers, Payton Manning, Tom Brady, Ben Rothlisberger, Drew Brees and Matt Schaub are “better” than Josh Freeman.That puts Freeman ahead of the like so Eli Manning (#22), Jay Cutler (#24) and Tony Romo (#16).

Matt Ryan threw 5, count the 5 INTs yesterday. Is he Elite? What the hell is Elite?

That’s it.

Does that make Josh Freeman Elite? He is clearly better than average. I would say honestly that he is just on the outside looking in of the “Elite QB” discussion.

But, I think more importantly, it needs to be noted that “Elite QB” status is a flexible thing. It was pretty clear over the course of the last month of season and into the playoffs last year that Eli Manning was among the best, if not the best QB in the league. Not so much this year. Especially over the course of the last month. A lot goes into the productivity of an NFL QB and it is clearly not a concrete list of top 5 guys.

I drafted Tom Brady, Drew Brees and Aaron Rogers in each of my three fantasy football leagues. Although each has been good, and is clearly in the top 10 of NFL QBs this year, none of my fantasy teams are undefeated. The team I own Brady in started the year 0-6 due to some bad luck, bad choices by me, and poor performance by Mr. Brady and the other players occupying the roster of the Muscle Hamsters.

My point is (do I have a point?) that Josh Freeman, although not necessarily “Elite” is very damn close to it. And more importantly for the Buccaneers this year and going forward, he is clearly getting better.

At the very least, for about 15 minutes Sunday afternoon, Josh Freeman was the best QB on the field in Carolina. The stupid look on Cam Newton’s face as the Bucs went ahead was freakin’ priceless.  Have I shared how strongly I dislike the whole “Cam Newton” thing?

Guess what guys, the effing read option doesn’t work, even when you have Superman running it.

Body Beast Results/Review

I have neglected putting this post up for far too long.

I finished my 90 days of Body Beast back on November 6th and have been meaning to get this posted since, but have failed to… Until now.

I want to start by saying that overall, I think Body Beast is a tremendously effective program. Looking back on my results, and seeing how my body has regressed, even in the week or so since I finished, it is clear to me that Body Beast is truly an effective program, and one that I am going to continue to mix into my regular workout regime (more on this later).

If you have read any of my previous reviews of the program, you will note that I was somewhat turned off by the tenor of the workouts themselves (Here, Here, Here, Here, Here). There is definitely an air of “Meat-Headiness” to the program that I could do without. Listening to Sagi refer to himself in the third person as “The Beast” (is that fourth-person?” gets old really quickly. Many of the people who I did the program with resorted to turning the volume down or turning their own music up. I did this as well and it worked. The pace of many of the workouts is very fast, so with the sound off, it can be hard to keep up with what they are doing.

Body Beast incorporates a training system called “Dynamic Set Training”. What this basically refers to is the use of many different types of sets to achieve muscle fatigue. Whatever Sagi chooses to call it, it works. I have never been as sore as I was after my first few weeks of this program. Not even back when I first started P90X in March of ’11 and I had to skip workouts the first week because I was so sore.

On the whole, I think this is a worthwhile program for anyone who is looking to build muscle. I had pretty strict dietary goals that I set for myself. I did not want to gain any mass, so I did not follow the Beast diet guide, but instead chose to eat a 1900 calorie fat shredder diet for the majority of the 90 days. I was just not that interested in gaining muscle at the cost of putting on body fat. It wasn’t my goal. I can see how it would be easy to gain 5-10 lbs of muscle doing this program if you followed the suggested nutrition.

I didn’t take actual “Day 90” photos, so I have included pics of my in my Halloween costume, which fell right about 90 days. All in all, I am really happy with the results. I am two weeks into a P90X2/Insanity Hybrid, and I am already missing some of the heavy-lifting from the Beast.

Day 1:

Day 30:

Day 90:

 

Feel free to use the comment section for additional info on this or any Beachbody program.