I decided to take on a December Dedication challenge. This idea was from listening to one of Joe Rogan’s podcasts after he overdid it on his vacation with too much food and drinking. His rules were different than mine, but the idea was great nevertheless. My rules are as follows:
- Do cardio 5 days a week for at least 30 minutes
- Eat out only twice a week (max)
- Cut about 5lbs of fat and decrease waist size
- Eat at least 5 servings of produce a day (easy for me)
So far it has been great. My diet is as 1500 calories max for 4 to maybe 5 days a week and 2500 calories 2-3 days a week. Based on my maintenance of anywhere from 2500-2700 calories, this is anywhere from 1 lb to 1.5lbs a week of fat loss. I’m trying to take off most of this fat before the Holidays.
I have actually missed cardio. Some days it wasn’t great during the cardio, but after I feel so good and energized. I also sleep very well. My anxiety always decreases as well. The only two days I don’t do cardio is Friday and Saturday due to my schedule. 9AM – 8PM doesn’t allow much time for cardio, so I simply take some rest on those days and just lift on my lunch break instead.
My lifting routine is back to 4 days a week with a Push / Pull setup. Three exercises each day with very little isolation moves. Back to do doing 6-8 reps range and loving it. Don’t need a lot of carbs to power through these.
As for the composition of my diet, its back to a much higher protein diet very similar to the way I ate in the past. It’s the best way to control calories and to be sure you’re not losing muscle on a cut. Carbs are lower, but still there and fat is low. I’m technically only dieting 4-5 days a week and taking a break on two of those. I have seen some nice visual progress already this week.
The eating out part is to break some bad habits. Not that I’m eating out at very bad places, their pretty healthy, but you have no idea how many calories these meals actually have. Your at best just estimating what’s there. Also, it saves a lot of money to reduce eating out a couple times a week.
The Giants finally fired Ben “fat a**” McAdoo and Jerry Reese their GM. I couldn’t agree more since they ruined Eli Manning’s 210 consecutive start streak for a meaningless game that meant nothing to our team. What a fn joke. I don’t want to rant here because it would be a very long post, but seeing these guys fired was like Christmas morning. Reese needed to go as well. He doesn’t know how to build a team and has drafted very poorly for the last few years, save for a few.
My attempt at a Goatee. Already shaved ;).
Chicken, turkey bacon, brussel sprouts
Aldi $65 haul.
Chicken and veggies
Eggs and pancakes
93/7 Turkey with onions
Salmon, chicken, sushi and veggies