Good week overall last week. Work was real busy, probably the busiest since I’ve been there, as more and more people are coming to the Wellness Center.
Earlier in the week there was certification created for Precision Nutrition, which is a major source of health/exercise information, with some of the best minds in the nutrition field that write and contribute to it. The certification comes with a 600 page text book and goes into everything you can imagine about nutrition and exercise. There is a limited number of slots available, but luckily I got on the presale list which allows me to sign up a day before everyone else and I also get a $200 discount. The certification is $1000, so $799 for me, but luckily Williamsville is providing the funding, since it relates to my job and the numerous people I give information to everyday. Really looking forward to doing this certification and I consider it a very important piece of education, right below my college degree.
Going to start coming up with some more creative titles for my blog post as Weekly Post … gets pretty boring after awhile. I called this one Running Man due to the fact that I have greatly increase running in the past weeks with very good results. More on this below:
Average Weight – 182-183lbs
Below is my workout schedule starting on Sunday of last week and also my lifting stats for my main move.
- Pull – Trap Bar Deadlift 245×4 reps
- Legs – Squats – 230×5
- Push – Bench – 210 x 2 reps
- Cardio – 10 minutes and circuit traning
- Pull – Pullups – BW + 25lbs
- Push – DB Shoulder Press 60lbs (each hand) by 6 reps
- Cardio – 4 miles and Abs
Didn’t bust any PR’s this week and Bench is still a lacking since the time I busted out 225lbs for 4 reps, but everything else is going up slowly. Really been enjoying the push/pull scheme lifting wise and the addition of more running.
One major difference I’ve noticed with running is not only the huge boost in energy I get after doing it, but also the improve ability to handle food intake. (most likely related to insulin sensitivity) In other words, more of the food I eat is going towards my muscles instead of fat. Another benefit is much less bloating then in the past. Even if feel a bit bloated going into the workout I jump on the treadmill for 10 minutes and feel much better and lighter afterward.
My running is one mile on lift days and 2-4 miles on cardio days. I dont like doing anymore running than that on lift days because I’m trying to save the majority of energy for lifting. Since we’ve been busier here recently I’m trying to finish all of my workouts within one hour. So on lift days, I run for 10 minutes and then do 50 minutes of lifting. On cardio days I run for about 30 minutes and then 10-15 minutes of Abs for about 40-50 minutes. This allows me to “get in and get out”, while still working out everyday. I also do some form of exercise everyday. Complete rest days just make me feel lazy and I’d much rather go for a 30 minute run, then just sit there and do nothing. The moderate cardio also decreases soreness due to increase blood flow and decrease waste products, much more so then doing nothing does for soreness.
Here is my detailed routine: MC Minimalist. One of the most balanced routines I have had so far with 4 lift days and 3 cardio/abs days. The lift routine may look basic and simple, but its not easy.
Instead of trying to hit a certain number of calories each week, I’ve just been shooting for a range of about 2200-2400 calories a day. Carbs around 240-270 grams, Protein around 180-200 grams and Fat around 40-50 grams.
I also basically eat the same meals every day and basically this allows me to go into cruise control with my eating. The way I eat almost everyday:
Breakfast – 3/4-1 cup of Oatmeal with Protein Powder and Fruit
Lunch – Salad with croutons and vinegar / Lean meat, vegetables and usually Bread and low fat chips (postworkout)
Snack – Protein Powder with berries and Quest bar
Dinner – Lean meat, small amount of vegetables and either pasta, rice or potatoes mixed into a stirfry. (If I have a lot of carbs to get, I’ll eat pasta, if I have smaller amount Ill eat potatoes/rice, because its so filling)