Um… I know it’s been six weeks, but CHEAT DAY PODCAST IS BACK! We recorded episode 7 last week, and it is already up!
The Gracious folks at Fit Happens LA decided to turn the Saturday 8am session into a SPARTAN SESSION! That is right, I went to boot camp. Don’t color yourself too impressed. I had only made 2 sessions this week, and one was cut short due to what I believe was bad chicken I consumed the night before. Can anyone say ‘sharp shooting stomach cramps’? Anyway, I tumbled to Boot Camp for some AWESOME Spartan training.We did some cycle crossfit stuff followed by cardio burns featuring six exercises done in succession for 20 seconds each. Then we wrapped this MOFO up with a good old fashioned game of TUG O’ WAR! Twas an epic Battle that we narrowly lost!
So, now it’s kind of getting serious, y’all. We’re doing this thing in less than eight weeks! Yep! Mud, barbed wire, more mud and gladiators. Need to step up my running cycle a bit. Tomorrow I’m shooting for a full 3.5 KM run, which will be up 1.3 from last week, but I think I can do it. The running is definitely coming the more I do it.
It was apparently posted on the Bust It Boot Camp Facebook page, that we would be running this week. And that threat was made real on Tuesday. Our merry little band of campers trucked over to a relatively flat piece of road and proceeded to do 8 Wind Sprints that had to be somewhere over 50 – 70 yards. We followed it up with a leg routine mixed with exercises that really kind of frustrated me at least. They seemed fairly straight forward, but the little tweaks post sprints really made my legs burn out bad. I had to stop several times mid-set just to let the acid burn out of my legs before continuing.
Running as you know is not my strong suit. It has never been my strong suit. But I’m learning now to embrace it at the age of… well… I’m not young anymore. And I have to say I find it a really different experience than what I remember. What I am finding out about myself is that running just flat out wears me out. I get so incredibly tired after the runs, especially late in the day. I often will find myself dozing off around 9pm, which if you know me is insane.
However, if you’re looking for a leg blitz. Sprints followed by Leg Exercises will leave your legs completely shot. I guarantee it.
I have tried to figure out how I was going to write this article. How would I examine and look at my progress now that I’ve been a Slow-Carber for six months. Yep, six months. That is 24 Cheat Days for you scoring at home. When I started this journey, I had incredible hopes for where I would be today. My first month was exhilerating, exciting, and life changing. I saw huge results. I was incredibly encouraged and empowered. I walked away from my first three months fully convinced I could make my goal of 100 pounds in a single year. Now to be honest, I am not so sure I can do it. I will get back to that in a moment, but let me give you the numbers, which is what you’re looking for.
- Total Weight Lost: 27 lbs
- Total Inches Lost: 23.25
- Total Body Fat Reduction: -3% Body Fat
Now I know that for a lot of you that looks like some solid progress. I’m losing a little over a pound a week. That’s not bad. However, I saw a significant slow down in progress in my last three months, which is what I am really concerned about. The last 12 weeks, I only lost 8 lbs. And only 1.25 inches off my entire body. I’m almost the same size and only 8 lbs lighter. That is why I’m a bit concerned. I want to be honest with you the reader. In reality I am not super man. I am not some sort of weight loss miracle. Hell, I don’t even know if I’m average for someone on the diet. I do know that this second quarter saw a significant plateau. Which is rough to deal with emotionally. I was hoping to at least match my progress the first three months, not see it reduced in half.
So, what can I change? Well, to be honest with you, the last month has been a real struggle to get out an exercise due to my new job. I took a job that requires a lot of front end work and while I’m putting that in, I’m finding less and less time to devote to analyzing my data and coming back down to earth. I need to almost re-discover the methods of tracking to insure that I am doing what I am supposed to do, and not ‘trusting’ without ‘knowing’ I’m on the right track every day. However, I know I have to do the following, in fact some of these things I’ve already stated I have to change. Now, I have to figure out why I have not made the change on a consistent basis.
- Less Diet Soda. My second week of work I was not drinking any soda at all. I ended up losing around 3 lbs that week. I don’t think this is a coincidence.
- More frequent Meals, less calories per meal.
- More Vegetables for Break fast
- 1 Less Serving of Slow Carbs per day
- Maintain my water in-take.
- Long Distance Running at least twice at week shooting for three times per week.
I hope that by December when my next three months is up, I see improved loss. At least, I’m shooting for 12 lbs lost, but I’d rather see 25 lbs lost at this point. I have had some significant life changes in the last month, but now that I have a higher comfort level it is time for me to get back into what was making me the beast I want to be.
However, I cannot discount that my life is such a 180 from where it was six months ago. I’m 27 lbs lighter. I’m wearing clothes I have not warned in years. I’m proud of the way I eat (90% of the time). I’m not relying on a CHEAT DAY to keep me ‘sane’. In fact now I am having a slow carb breakfast on every cheat day, drastically cutting out some of the crap on cheat day. I am proud of where the Spare Tire Project is today. Could it improve? Sure, what fitness project couldn’t use a little better results. However, I won’t give up. I will stay strong. I will finish this race.
Lastly, I want to thank you guys who have read and commented and encouraged me. This is more than I could have hoped for, and you are the reason I am where I am today with this program. Thank you!
Today I did a little solo Spartan Training. My commrades in arms were unable to join me. Here was the workout today.
2.2 Km Run in 22 minutes, this was followed by a bit of a cross fit inspired exercise routine. The routine listed below was completed once through, with a 2 minute rest, and then completed again.
- 25 reps of Cable Flies
- 25 reps of Cable Lat Pull Downs
- 25 reps of Cable Tricep Extensions
- 25 reps of Cable Bicep Curls
- 1 minute Plyo Rope Drill
- 1 minute Sledge Hammer Drill
- 1 minute Medicine Ball Bounce
- 25 reps of Cable Flies
- 25 reps of Cable Close Grip Pull Downs
- 25 reps of reverse Cable Tricep Curls
- 25 Reps of Cable Bicep Curls
- 35 Kettle Bell Swings
- 20 Flying Dogs
At the end of this I was on fire, sweat was dripping and I was exhausted. So, I decided to simple strip off the shoes and shirt and fall into our pool. Granted the pool was about 75 degrees, but it was worth it. It was like driving a red hot piece of iron into a tub of water to cool it. I was burnt but feeling good. Real good. Protein Shake and a plate of veggies and beans later, and I’m good to go for the rest of the day.
For my birthday my wife bought me a Nike Plus sensor and I was given just a bit more motivation to run. While I have been now running every week, I decided to finally activate my new toy and use it on a run today. Now the first thought you might have is, “What the hell is a Nike Plus?” Nike plus is a device that you can use to track your running progress. The device coordinates with an application on your iPhone, iPod Nano or iPod Touch. The latest model has come a long way. Current iPhones / iPod devices have the old receiver chip which was an attachment now built into the device now, so all you have to do is purchase the sensor and the app, which is about $32.99 total to get started. You soon will register a new ‘profile’ on the website and you are in business. The Application is your main interface with the device. The sensor itself looks like one of those weird gas station key fobs, and if you do not have a nike shoe, you can (like I did) purchase a little shoe lace pouch to place the sensor.
So, after obtaining my sensor pouch, unpacking the sensor, downloading the application, I decided to get started. The application was very simple to use, and I was able to set up a profile on the website through the app, which was convenient. Then you click a touch button to start a new work out, and then there is a big ‘play / pause’ button to start the record of your run. Since, I set mine to English units of measure the application notified me when I passed my first mile and the time I completed it. That was pretty neat. Apparently, it will pull music to let you run to, if you don’t select your own music. I listened to The Instance today as I jogged along my little route. I ended up doing about 2.2 km in 21 minutes. I am pretty sure that is slow, but give me a break, I’m a novice, and I had to dodge a kid with an ice cream cone.
Anyway, after I was done the application synced my run to the website automatically. I then logged on to check my stats. The application also used GPS to track my route and then show me the map of it via Google Maps. That was pretty sweet. The website has a bit of the old social networking component in, where you can friend folks, set up a profile, etc. All in all for the price, I think this is a very solid little tool to help track this particular means of working out.
Recently I re-discovered an old favorite that I have not eaten in a long time, but I really enjoyed for breakfast for a while. As I rediscovered this little breakfast treasure, I decided to share the recipe with you, as well as help you discover how to make it quick and easy to make for a rushed morning. So, this is my recipe for Green Eggs. The benefit to the recipe is you get a dose of vegetables in a tasty classic recipe with a bit of a twist.
- 1/2 Cup of Chopped Leeks
- 1 Cup of Fresh Spinich Leaves
- 1/4 Cup of Pickled Nacho Sliced Jalepenos
- 3 Eggs (or 1 egg yolk and 3 egg whites)
- Fresh Ground Pepper (to taste)
- Cooking Oil (Butter or Macadamia oil, whatever you prefer)
- Grated Parmesan Cheese (optional) .
- Non Stick Pan
Okay, first heat your non-stick pan and add your cooking oil. Then thrown in your chopped leaks and let the soften for about 20 – 30 seconds. Then add your Jalepenos (chopped) and Spinich. Spinich and eggs are a classic combination and many of you probably have tried it on Slow-Carb. This is a way to spice up that experience a bit and refresh and old favorite. After the Vegetables have soften add your eggs and stir continually until they begin to firm. THEN ADD THE SALT. Real key with Eggs is that you hold off on the Salt until the eggs have begun to set. If you add the salt too early, the eggs will dry out. You may like really dry eggs, but I hate them. Lastly add your cheese o’ parm if you feel you are good adding a bit of dairy. Some folks, do not feel that way. I can do with out it, but it’s good to add it sometimes.
How do you I quicken the pace on preparing this dish? Well, cartoned egg whites help speed up the process. I also will chop up a bunch of leeks and keep them in a tuperware container in the fridge. They will keep for almost a week like that.
Now, I recognize the weirdest part of this recipe is the Nacho Sliced Pickled Jalepenos. You can use the fresh Pepper and slice it up thin, but I like the taste myself. I encourage you to give the recipe a try and see how you like it.