Monday, September 17, 2007

9-17 Workout

Did not run yesterday - body was tired, listen to body is golden rule. Today is "Let's Get It" mode. Going to jog 1 mile then 3x5min 40 yard sprints. Here is what that will look like:

Jog 7-8 min mile
rd 1
Jog
Backward sprint
Carioca Left
Carioca Right
Skip with height and distance
Sprint til 5 min is up

30 second rest / repeat

then my 1,2,3 step
100 Push ups
200 Squats
300 Hundred situps

Hope you are trying some of these workouts. Let me know what you think afterwards......

No comments:

Week 2 Nutritional Program designed by Leigh Peele

2^nd Week Update

Week 2-Follow all days as stated. It is pretty much the same meals as last week expect your last meal is replaced with a shake. Hopefully next week we can throw in a 2-day refeed if we can hit the numbers right. By then your body is going to need a short break. The hope is to give you a midway build up and then kick back in gear.

Grocery List For Week 2

Proteins-

99% lean Chicken Breast

97-99% lean turkey meat

Eggs

Whey Protein discussed above

Dairy-

Whole milk

Fats-

Natural Peanut Butter

Olive Oil

Fish Oil Capsules

Starch Carbs-

Sweet Potatoes

Fibrous Veggies-

Spinach

Broccoli

Tomatoes

Fruits Fresh/Frozen-

Bananas

Blueberries

Raspberries

Strawberries

Sweeteners-can use on fruits as much as want

Stevia

Meal Replacement Bars-Available at most grocery/health stores

Pure Bars Organic or Larabar Bars (any flavor, recommend brownie)

Approved Condiments-

All Spices (Do not exceed 2 tsp of salt)

Mustard

One Carb Ketchup

Week 1 Meal Plan

3-POST WORKOUTS

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Hot Rox (1st meal only)	1 serving(s)	0	0	0	0	0
Electrolyte Balancer	1 serving(s)	0	0	0	0	0
Fish Oil	1 serving(s)	20	0	2	0	0
Pure/Larabar Half of Bar	0.5 serving(s)	110	2.5	2.5	12.5	0
Amino-X	1 piece(s)	0	0	0	0	0
Whey Protein	1 serving(s)	100	29	0	0	0
Meal Total		230	31.5	4.5	12.5	0

Meal 1

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Eggs, large chicken, raw, whole	2 egg(s)	150	12.5	10.02	1.2	0
Peanut Butter no salt (Smuckers Natural	2 tablespoon(s)	188	7.7	16	6.9	0
Banana	1 medium	105	1.2	0.6	26.7	0
Eggs, large chicken, raw, white	5 egg(s)	85	17.6	0	1.5	0
Meal Total		528	39	26.62	36.3	0

Meal 2

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Chicken breast	5 ounce(s)	213.33	38.33	6.67	0	0
Potato sweet baked in skin	1 medium	118	2	0.13	27.7	0
Oil, vegetable, olive oil	1 tablespoon(s)	119	0	14	0	0
Force Field	1 serving(s)	0	0	0	0	0
Meal Total		450.33	40.33	20.8	27.7	0

Meal 3

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Turkey Deli	6 ounce(s)	150	36	3	3	0
Spinach cooked	1 cup(s)	42	5.4	0.5	6.8	0
Tomato raw	1 medium	24	1.1	0.3	5.3	0
Mixed berries	2 cup(s)	180	2	1	25	0
Meal Total		398	44.5	18.8	40.1	0

Meal 4

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Milk whole	1 cup(s)	150	8	8.2	11.4	0
Whey Protein	2 serving(s)	200	58	0	0	0
Meal Total		350	66	8.2	11.4	0
Workout: This is a great workout you can use to beef up the quads endurance, stretch the hamstrings, and bring on a burn. Go from step up to stretch and hopefully feel pretty worn out but more limber. Each Round Takes 30 Secs with 10 sec rest between At the end of round 6 rest for 60 secs Repeat 6 times Then Jog on Incline of 8 at 6 mph for 20 mins

Done	Group	Exercise	Set	Reps	Weight	Intensity	Goal	Rest	Tempo	1RM
1	Total Body	Steps-Ups With Dumbell	1	30 secs				10		0
2	Total Body	Front Squat	1	30 secs				10		0
3	Total Body	Bent Over Flyes	1	30 secs				10		0
4	Total Body	Plyo Pushups	1	30 secs				10		0
5	Total Body	Hanging Knee To Elbows **	1	30 secs				10		0
6	Total Body	One Legged Deadlift	1	30 secs (each leg)				60 secs

**The video pictured is the same except NOT by fingertips, use full grip.

*Finish with this 15 min stretch series 2 Sets of 20 sec holds.

Hamstring Stretch 1

Cross leg hamstring Stretch Two

Wall Stretch

Chest Stretch

Lying Prone

Weekly Nutritional Plan Designed by - Leigh Peele - Week 2

2^nd Week Update

Grocery List For Week 2

Proteins-

99% lean Chicken Breast

97-99% lean turkey meat

Eggs

Whey Protein discussed above

Dairy-

Whole milk

Fats-

Natural Peanut Butter

Olive Oil

Fish Oil Capsules

Starch Carbs-

Sweet Potatoes

Fibrous Veggies-

Spinach

Broccoli

Tomatoes

Fruits Fresh/Frozen-

Bananas

Blueberries

Raspberries

Strawberries

Sweeteners-can use on fruits as much as want

Stevia

Meal Replacement Bars-Available at most grocery/health stores

Pure Bars Organic or Larabar Bars (any flavor, recommend brownie)

Approved Condiments-

All Spices (Do not exceed 2 tsp of salt)

Mustard

One Carb Ketchup

Week 1 Meal Plan

3-POST WORKOUTS

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Hot Rox (1st meal only)	1 serving(s)	0	0	0	0	0
Electrolyte Balancer	1 serving(s)	0	0	0	0	0
Fish Oil	1 serving(s)	20	0	2	0	0
Pure/Larabar Half of Bar	0.5 serving(s)	110	2.5	2.5	12.5	0
Amino-X	1 piece(s)	0	0	0	0	0
Whey Protein	1 serving(s)	100	29	0	0	0
Meal Total		230	31.5	4.5	12.5	0

Meal 1

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Eggs, large chicken, raw, whole	2 egg(s)	150	12.5	10.02	1.2	0
Peanut Butter no salt (Smuckers Natural	2 tablespoon(s)	188	7.7	16	6.9	0
Banana	1 medium	105	1.2	0.6	26.7	0
Eggs, large chicken, raw, white	5 egg(s)	85	17.6	0	1.5	0
Meal Total		528	39	26.62	36.3	0

Meal 2

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Chicken breast	5 ounce(s)	213.33	38.33	6.67	0	0
Potato sweet baked in skin	1 medium	118	2	0.13	27.7	0
Oil, vegetable, olive oil	1 tablespoon(s)	119	0	14	0	0
Force Field	1 serving(s)	0	0	0	0	0
Meal Total		450.33	40.33	20.8	27.7	0

Meal 3

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Turkey Deli	6 ounce(s)	150	36	3	3	0
Spinach cooked	1 cup(s)	42	5.4	0.5	6.8	0
Tomato raw	1 medium	24	1.1	0.3	5.3	0
Mixed berries	2 cup(s)	180	2	1	25	0
Meal Total		398	44.5	18.8	40.1	0

Meal 4

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Milk whole	1 cup(s)	150	8	8.2	11.4	0
Whey Protein	2 serving(s)	200	58	0	0	0
Meal Total		350	66	8.2	11.4	0
Workout: This is a great workout you can use to beef up the quads endurance, stretch the hamstrings, and bring on a burn. Go from step up to stretch and hopefully feel pretty worn out but more limber. Each Round Takes 30 Secs with 10 sec rest between At the end of round 6 rest for 60 secs Repeat 6 times Then Jog on Incline of 8 at 6 mph for 20 mins

Done	Group	Exercise	Set	Reps	Weight	Intensity	Goal	Rest	Tempo	1RM
1	Total Body	Steps-Ups With Dumbell	1	30 secs				10		0
2	Total Body	Front Squat	1	30 secs				10		0
3	Total Body	Bent Over Flyes	1	30 secs				10		0
4	Total Body	Plyo Pushups	1	30 secs				10		0
5	Total Body	Hanging Knee To Elbows **	1	30 secs				10		0
6	Total Body	One Legged Deadlift	1	30 secs (each leg)				60 secs

**The video pictured is the same except NOT by fingertips, use full grip.

*Finish with this 15 min stretch series 2 Sets of 20 sec holds.

Hamstring Stretch 1

Cross leg hamstring Stretch Two

Wall Stretch

Chest Stretch

Lying Prone

Weekly Nutritional Plans Designed by - Leigh Peele (see link) / WEEK 1

Quick Program Assignment

In short this program is going to go against of a lot of what I believe in to do on a regular basis because this is an extreme situation deserving a extreme measure. In the future if we work together I would choose an 8-12 week period to do what we are going to try and do in 4 weeks. This means we are going to do some weird stuff, but all in the efforts to get you to achieve your goal and along the way trying to keep you as healthy and strong in the process. My job is to be your angel of repair and recovery. This isn’t so much about losing weight, that you could do. This is about staying strong and being worth something when fight time comes around. You know how cutting weight can be a dangerous process, I am not going to tell you anything you don’t already know in that area. The most important thing you can possibly learn through the course of all of this is how important the balance of your electrolytes are. This is where the guy that just eats a hamburger and drinks a Gatorade after weigh in loses to the guys who re-balances his electrolytes. Now optimally we would have two days pre-fight but right now we just have 1, but hey we take what we can get.

Right now just so I can get this to you as fast as possible I am going to give you your first weeks plan. You will receive a week by week plan based on your results and how you are doing. We will stay in touch on this and update as needed, though I do have a general overview of roughly what is going to occur.

First a list of supplements you are going to need to purchase/use for this program. This is going to be very important. Again usually I can achieve this with diet alone when I have the time, but in a crunch we need all the help we can get sans calories. Anything for help like joint etc I am assuming you are already taking.

Supplements Through Your Sponsor-

ForceField

Amino-X

HydroFuel * (If you get this for free this choose this brand, if you don’t then go with the other electrolyte balancer on the list)

Triple XL* (If you get this for free this choose this brand, if you don’t then go with the another Meal Replacer on the list)

Other Supplements-(Most products you can find at vitaminshoppe or local market)

No Carb Protein-100% OP Whey’s Gold Standard or Xyience XProtein Xtreme
Post workout/Meal Replacement- Surge Recovery or OP Whey Gold Meal or Xyience XM2 Xtreme Muscle Meal
Electrolyte balancer-Trace Minerals Research Electrolyte Stamina Orange Blast
Fat Burner-Hot-Rox Extreme
Fish Oil-Your choice but make sure its enteric coated or you are going to have some not so fun burps my friend

Week 1-Intergrate a Specific Macro Nutrient program that still centers around whole foods, lean protein and good fats. Cycling carbohydrates around training nutrition. You should also have first colonic appointment. Three all total as the last one is the best release of weight but you have to space them out over at least 1 week apart. So make an appointment. Now do I normally prescribe this, of course not, but weight is weight and this is much better than dehydrating you or taking laxatives. This rids you of excess waste in a healthy way. We need the healthy way of doing things to outweigh the unhealthy for maximum results.

Week 2-Depending upon progress of week 1, will likely start to mix days with whole food meals/shakes/supplements though still providing a repair/refeed period.

Week 3-Depening upon progress of previous weeks and where your weight is at we will move into a higher shake/whole food split program. 2^nd colonic appointment.

Week 4-This will be broken down specifically day by day depending. Will lead up to your quick loss program and depend on how much weight you have left to lose. Final colonic appointment.

Grocery List For Week 1

Proteins-

99% lean Chicken Breast

97-99% lean turkey meat

Eggs

96% or higher lean ground beef

Whey Protein discussed above

Dairy-

Reduced Fat Feta Cheese

Fats-

Natural Peanut Butter

Olive Oil

Fish Oil Capsules

Starch Carbs-

Sweet Potatoes

Fibrous Veggies-

Spinach

Broccoli

Turnip Greens

Tomatoes

Fruits Fresh/Frozen-

Bananas

Blueberries

Raspberries

Strawberries

Sweeteners-can use on fruits as much as want

Stevia

Meal Replacement Bars-Available at most grocery/health stores

Pure Bars Organic or Larabar Bars (any flavor, recommend brownie)

Approved Condiments-

All Spices (Do not exceed 2 tsp of salt)

Mustard

One Carb Ketchup

Week 1 Meal Plan-You may be thinking this is too much food. Really it isn’t, its crap compared to what you need, but it’s the nutrients you need. Jumping back into training right now you are going to need repair fuel, this first week is crucial. You also though need to start losing fat/water/etc. This is a clean diet program, whole foods, with the supplements to support it. I also tried to make it travel easy. All this stuff can easily pack. You can bulk cook ever bit of it, pack it up and take it out when need. The post workout is simply half a meal bar and 1 scoop of whey in water (can be caffeine coffee). Do not neglect the Electrolyte Balancer, you need to get started on regulating your fluids. If you lean towards water retention in general it is likely your blood fluids are already out of whack to some degree, this will help that and get you primed for if/when we have to drain you later. You can place any of those meals wherever you want to place them, I would recommend though leaving meal 1 for breakfast as it is heavy fuel to start the day. AS far as frequency, just try to eat around your workouts. If you end up eating a post-workout and meal right after one another that is fine, great even. Also note that the Hot Rox is only for one post workout. If you workout before breakfast then switch your first post workout to Pre-workout and then have your breakfast for post workout.

Don’t worry is caloric amounts for your food item/protein are not 100% is off by 10 calories here 20 there this is fine. Just keep it as close as possible. If you are confused or unsure of anything just let me know, we will be talking soon.

This is all for now, meal plan below. Normally I give a much more in depth view but I wanted to get this to you before morning.

3-POST WORKOUTS

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Hot Rox (1st meal only)	1 serving(s)	0	0	0	0	0
Electrolyte Balancer	1 serving(s)	0	0	0	0	0
Fish Oil	1 serving(s)	20	0	2	0	0
Pure/Larabar Half of Bar	0.5 serving(s)	110	2.5	2.5	12.5	0
Amino-X	1 piece(s)	0	0	0	0	0
Whey Protein	1 serving(s)	100	29	0	0	0
Meal Total		230	31.5	4.5	12.5	0

Meal 1

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Eggs, large chicken, raw, whole	2 egg(s)	150	12.5	10.02	1.2	0
Peanut Butter no salt (Smuckers Natural	2 tablespoon(s)	188	7.7	16	6.9	0
Banana	1 medium	105	1.2	0.6	26.7	0
Eggs, large chicken, raw, white	5 egg(s)	85	17.6	0	1.5	0
Meal Total		528	39	26.62	36.3	0

Meal 2

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Chicken breast	5 ounce(s)	213.33	38.33	6.67	0	0
Potato sweet baked in skin	1 medium	118	2	0.13	27.7	0
Oil, vegetable, olive oil	1 tablespoon(s)	119	0	14	0	0
Force Field	1 serving(s)	0	0	0	0	0
Meal Total		450.33	40.33	20.8	27.7	0

Meal 3

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Turkey Deli	6 ounce(s)	150	36	3	3	0
Spinach cooked	1 cup(s)	42	5.4	0.5	6.8	0
Tomato raw	1 medium	24	1.1	0.3	5.3	0
Mixed berries	2 cup(s)	180	2	1	25	0
Meal Total		398	44.5	18.8	40.1	0

Meal 4

Food	Amount	Cals	Protein (g)	Fat (g)	Carbs (g)	Points
Turnip Greens cooked	1 cup(s)	30	1.64	0.32	6.28	0
Feta Cheese (Dormans 45%)	1 ounce(s)	91	5.9	7.3	0.4	0
Lean Ground Beef	5 ounce(s)	175	27.5	5.62	0	0
Broccoli cooked	1 cup(s)	46	4.6	0.4	7.8	0
Fish Oil	2 serving(s)	40	0	4	0	0
Meal Total		382	39.64	17.64	14.48	0

Big Diesel MMA

Monday, September 17, 2007

9-17 Workout

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Week 2 Nutritional Program designed by Leigh Peele

Plyo Pushups

Weekly Nutritional Plan Designed by - Leigh Peele - Week 2

Plyo Pushups

Weekly Nutritional Plans Designed by - Leigh Peele (see link) / WEEK 1

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