Fitness Junkie


Doing More…
December 14, 2008, 11:40 pm
Filed under: Daily Hit | Tags: , , ,

“Fear less, hope more; Whine less, breathe more; Talk less, say more; Hate less, love more; And all good things are yours.” –Swedish Proverb

Does this mean that if I do more high intensity strength training sessions, more interval cardio workouts on the elliptical, more ab crunches and more yoga, a good body will be mine to have?  I hope so.  Having a fit body doesn’t only mean doing more fitness activities, it also means doing more in all other aspects of life:  eat more vegetables, take in more protein, more smiles than frowns … in other words… more mindfulness in the things we do.

Today, my mind was focused on supplements.  Do I need more? 

As a regular reader (and occassional writer) for bodybuilding.com,  I came across an article written by Jaime Filer “Top 6 Supplements for Cutting” that made me take inventory of what I’m taking now…

  1. multivitamin – check
  2. whey protein – check
  3. glutamine – definite check
  4. fat burner/thermogenic – check
  5. BCAAs – have read about its advantages but haven’t used
  6. preworkout l-arginine/nitric oxide booster – never thought of this

BCAA’s are known to speed recovery after a gruelling workout, minimize fatigue, promote protein synthesis and foster vasodilation.  It’s popular feature is that it helps retain muscle mass even when taking in lower calories.  Arginine seems to do the same thing as BCAA’s but also has the ability to produce nitric oxide, scavenge free radicals and help regulate salt levels in the body. 

Other supplements I am currently taking:  Omega 3-6-9, creatine, acidophilus/probiotic, dandilion root/milk thistle, MaxGXL and for a preshoot prep natural diuretic, Watertight.  Is there a need to do more?  If I want to achieve the goal of gaining more muscle mass, then yes, it seems that   I need to be doing more…



6 wks out PLAN
June 29, 2008, 11:23 pm
Filed under: Stay'n on Track | Tags: , ,

MICHAEL PALMER PHOTO SHOOT

WORKOUT:  Push/Pull/Legs Training Split:

Day 1 (Sat): Rest
Day 2 (Sun): Grouse Grind (Legs) – Abs
Day 3 (Mon): Bikram’s Yoga – Massage
Day 4 (Tues): Rest
Day 5 (Wed): Back – Biceps – Abs (Pull)
Day 6 (Thurs): Rest/Facial
Day 7 (Fri): Chest – Shoulders – Triceps – Abs(Push)

Weight Training/Cardio:

My focus is to develop muscle definition and tone. Workouts will be recorded using the M&F HERS journal format. The main body parts I’m focusing on are my abs, my arms and my legs. Abs are the first indicator of good fitness physique so it needs to be done 3x/wk. No cardio machines yet, I will walk to work Tue-Wed-Fri this week to help me focus and regenerate.

Nutrition:

No refined sugar AT ALL.   Reduce carb intake and start the process of eliminating complex carbs and fruits at 7pm. I know that fibrous carbs aid in the digestion of protein, so I will eat more greens (broccoli, cucumber, spinach and lettuce). Also, the fructose in fruits slows down fat loss so I will ensure that I eat fruits with a low glycemic index (apples, grapes, peaches and plums). I am also going to drink at least 4L of water/day.

I will aim to develop a nutritional plan that incorporates a 40-40-20% of proteins, carbs and fats. I will monitor my nutritional intake this week.

Protein sources: eggs, chicken, extra lean ground beef, turkey, fish
Carb sources: oatmeal, brown rice, quinoa, mixed vegetables, salad, low glycemic fruits
Fat sources: essential fatty acid supplements, fish, flaxseed, olive oil

Supplementation:

Glutamine, multivitamin/multimineral, fatburner, probiotic, Omega 3-6-9, dandilion root, milk thistle, calcium and magnesium