Shake, Shake, Shake: Day 101

Evolution Two – week Three

Wednesday, June 10, 2009

Hello Folks,

Today is my liquid day. What that means is that I eat things that are only in liguid form. For example I am having a smoothie for breakfast. I also juice some veggies for a drink that I sip throughout the day. I also have protein soymilk drinks during the day and I usually end the day with some kind of soup.

There is an up side and a down side to this diet. The up side is that it gives my digestive system a little break, since liquids are easier to break down. Second, it is a change in what I normally eat, which makes it fun for me. The downside is that when you eat solid food your metabolism speeds up to help your body break down the food; since liquids are easier to break down the metabolism isn’t being charged up.

Here are my recipes...

Shake
1 cup frozen strawberries
1 cup frozen blackberries
½ cup frozen blueberries
1 cup soymilk

Blend and drink!

You can add other things like protein powder...etc. I am lazy about that, but I like it to be simple or I won’t do it.

Here is my veggie drink...

8 – 10 carrots
1 apple
5 celery sticks
2 large beets

Juice and drink!


Exercise: Pyramid Meta-surge, Interval (45 min.)

Menu: liquid


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Creating money is just like creating anything else in your life. It involves not being attached to it, and not giving it power over you life in any way.

Eat Clean: Day 100

Evolution Two – week Three

Tuesday, June 9, 2009

Hello Folks,

I decided to start setting my next goal for myself to make it more concrete. After several weeks of a never ending plateau, I am ready for the challenge. The only interesting thing about my plateau is that I am happy to say I was able to “maintain”. I even lost 1 percent of fat. I must have gained some muscle.

I haven’t quite been challenging myself enough in workouts and my attention to my caloric intake has been non-existent. In order to beat the plateau and achieve my next weight loss goal I am going to have to pay attention, be disciplined and enjoy the process without burning myself out.

That is a big order for someone as busy as me; but since I started this Body Evolution it has gotten easier, because now I have a system.

I recently reviewed my favorite book to get my mindset right. I mainly looked at section on how to beat a plateau. There are a few basic principles...

1) exercise more or harder
2) eat less
3) eat clean
4) get rest (wonder how you do that and increase exercise)
5) zig zag your diet
6) drink water

I have already increased my exercise, but need to be more consistent with my diet: especially calories. So I am going to focus on trying a special program that was suggested in my e-book Burn The Fat Feed The Muscle by Tom Venuto.

He says for maximum weight loss it is good to...

Eat 5 meals a day

The first two meals should consist of one protein, one starch
The third meal should have one protein, one starchy carb, one vegetable
The fourth and fifth meal should have one protein, one veggie, one essential fat

Reduce calorie intake enough to lose at least a pound to two pounds of fat a week; that equals 3500 calorie deficit per pound of fat per week. I bought a lot of fruit this week, so I am going to do this program starting next week, but I will reduce my caloric intake and see how that goes.

Exercise: Interval (run – 45 min), Continuous Training

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: experimentation is the backbone of progress.

There Is Always Today: Day 99

Evolution Two – week Three

Monday, June 8, 2009

Hello Folks,

I decided to split up my workout schedule. Lately I have been doing my resistance and cardio training in the morning or at the same time. Today and this week I am going to try to do my cardio in the morning (to maximize my progress) and my resistance training in the evening.

I am really excited about experimenting with food this week. I decided to start a new log. I am also going to make portion bags. For example, when I eat oats I don’t usually measure how much I am eating, so this week I am going to measure out 3 bags of one meal of oats to be a little more accurate with my calorie intake.

I am going to see if I can come up with a system where I am not counting calories exactly, but trying to be more on mark with my portions. Since the next 90 days is about lower my body fat percentage to 15%. Wish me luck....

Exercise: Pyramid

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Every day is a new beginning.

Cake Anxiety: Day 98

Evolution Two – week Two

Sunday, June 7, 2009

Hello Folks,

Today was a long day for me. I drove for over four hours. This morning I woke up and tried out my sister’s elliptical machine. I didn’t find the workout nearly as challenging as running or biking; though it may be due to the fact that I tried the Interval training on the workout configuration and my body just was getting used to the movements.

After a long 5 hour drive I decided to do Interval training again; I wanted a better workout. I also used a cushion for my back and it paid off; no back problems this time.

I decided to calculate my lean body mass (LBM) as another tool to measure my success. Here is what I found out...

My lean body mass is 107.73 pounds. In order for me to get down to 15% body fat my weight should be 126 pounds. If I went down to 121 pounds, my body fat percentage would be 12%. That is assuming that I don’t lose any lean body mass in the process.

Right now my goal body fat percentage is 15%, therefore my goal weight is around 126.

After two days of eating a small slice of my sister’s birthday cake and having mixed feelings about it, I am ready to continue on my path toward my goal weight. The real work begins now as I enter the next evolution of my training.

From day 99 until day 190 I will continue my mission of attaining 15% body fat. That means I should reach my goal by September 5th. Wish me luck on my next goal!


Exercise: double cardio Interval Training

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Better to Add than subtract.

In CT: Day 97

Evolution Two – week Two

Saturday, June 6, 2009

Hello Folks,

This will be my first experiment uploading a photo to my laptop. I am curious to see how the it looks on-line. Today has been pretty mellow. I did my workout in my sister's back yard. It was a little funny to workout in that setting, but overall it went really well.

My back is a little sore from the drive to CT. I have got to get some kind of cushion for my back.


Exercise: Pyramid, Interval

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Prosperity is process. Process is purpose.

Hit The Road Jack: Day 96

Evolution Two – week Two

Friday, June 5, 2009

Hello Folks,

I am off to CT today. I decided to take my exercise free day today, so I won't be doing much but driving and possibly rollerblading later. I need to get a few more things done before I hit the road, so I am going to keep this short.

Exercise: None

Menu: Veggies and Protein


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: You can never fail. You just produce results.

Be Prepared When You Travel: Day 95

Evolution Two – week Two

Thursday, June 4, 2009

Hello Folks,

Tonight I get ready to leave for Connecticut to visit my sister and her family. Now is the time for me to plan ahead in order to keep on course with my program. I collected a few important things I need to exercise with...running shoes, exercise bands and ball, weights, watch with timer, portable door jam pull-up/push-up bar and my camera. My sis also has an elliptical I can use (which will be a good opportunity for me to cross train). I will also bring my rollerblades for fun!

I am also planning on bringing my computer. I am not sure how I will be able to post my pics, so we shall see; I may have to post them when I get back. I will certainly be able to take them when I am there. I don’t plan on being there for too long; three days or so. I am real excited for the change of scenery though, and to see and catch up with the fam.

Because of my travels, I am also changing my schedule a bit. Today I normally take as a free day for exercise and food, but instead, I am taking a free food day today, and doing the exercise I would normally do tomorrow. I am going to take my free exercise day tomorrow, but maybe go for a rollerblade or something for fun!

Hope you all have an awesome weekend!

I

Exercise: Continuous, Interval (bike – 30 mins.)

Menu: Eat what ever I want


Until next time…


Think, Believe, Act, Achieve


Dakota

Today’s Mantra: Adapt and bend, don’t be rigid in your thinking and actions. Flow with the river and strengthen your resolve.