Phase 2, Week 3, Day 4

Next week my diet is changing slightly. Although I've been sticking to the diet for a while now, I am going to be adding more protein. Also, Sushi Tuesdays are OFF!

Eating Sushi alone is one thing. I used to go to Sushi 101, eat a brown rice, a few pieces of nigiri, and some seaweed salad. That was good for me. Sushi is the kind of food you share... meaning a big combined order is made for the whole table and we all dig in. But, since my Sushi Tuesday has become a more "group" affair, the temptation of fusion rolls made with fatty contents and sauces has become too much for me to handle. This week, I ate until I made myself sick. So, until further notice, my Tuesday dinner plans will become a private matter!!

I'm also adding Whey Protein to the mix next week. My lifting has become pretty intense and my muscles are screaming for more food. Without enough protein, muscles begin to cannibalize eat other for fuel. So, a heavy arms day becomes good for the arms, but bad for the core and legs. Then, when I work my legs, they eat my arms. Its really that simple. So, next week I'm going to be increasing my protein calories, my cardio intensity, and my lifting weight to achieve greater results.

Esby and I started to shoot hoops after the workout. We both pretty much suck at basketball, but it was fun to work up a sweat chasing after the ball and just shooting it around a little. It sure beats going back to the hotel to sit around!!

Next week I may try to go for morning hike or two. An easy 45 minute hike may be able to replace boring gym cardio all together. But, I'm worried about twisting my ankle or jamming my knee so I will tread safely.

My next public swim suit event is on July 14th (Day 6, Week 6). I'm expecting to be down another 7-9 pounds by then and I MUST hit that goal!

Running to the airport now!

Peace out... :D

JH

Ferrari's New Raincoat!

Ferrari got a new raincoat today!

Phase 2, Week 2, Day 6...

I have successfully completed Phase 1 of my transformation. In total, I lost over 35 pounds in my first phase which ran for 12 weeks, ending the week of May 21st. I planned to do this in phases so that I can properly measure results and make any changes that are required.

My concentration for this phase is still my lower back and my stomach, but I have added some additional exercises that allow me to increase my fat burn. For the next 8 weeks, I will adding a circuit training complexes regiment. I did it on Tuesday for the first time and I thought it was kind of easy. But, when the pain came on Wednesday I knew it is not messing around.

Complexes are basically quick burst exercises that really make your body work hard for brief periods of time. The objective: Move between exercise series as quickly as possible, only resting as you move from one series to the next.

First, I started off with Squats. I lifted 330 pounds in 1 set of 6 reps.

I then quickly moved on to Chin Ups, also running 1 set of 6 reps.

Then, I moved on to using a set of 12.5 dumbbells, doing Lunges with a Overhead Press (basically: 1. Stand with weights over your head; 2. step forward with one leg; 3. Bend the leg you stepped forward with until the other leg is parallel with the ground; 4. Return to start position, quickly, pushing the weights back up over your head.) I repeated these in 2 sets, 1 for each legs, with 6 reps.

The exercise I was most interested in seeing if I could do was next. Push ups, on barbells, with a row in between. A normal push up but you are holding onto the barbells. Once you have completed a push up, you lift the weight up with one hand, then change hands on the next push up. I quickly knocked out 12 push ups (with the rows), of course almost falling over a few times!

Lastly, I did Cable Wood Chops, 6 per side. (Pulling the cable as if you were, well, chopping wood!)

All in all, this whole thing took me less than 10 minutes to run through. I felt a little guilty, like I wasn't working out hard enough, so I did a complete abs package. But, as I wrote above, the complexes really work, because on Wednesday and Thursday I was incredibly sore in places I haven't been sore yet.

Bring on week 3!

Peace out... :)

JH