Diet: Paleo with milk and whey protein added
Monday:Chest/triceps then 30 mins of this arm bicycle machine for cardio
Tuesday: Abs then 60 mins on elliptical
Wednesday: Back/Biceps then 30 mins of row machine
Thursday: Abs then 60 mins on elliptical
Friday: Legs then 30 mins on bike
Saturday: abs then 60 mins on elliptical
Sunday: Day of rest
I’ve done paleo/low-carb before and i can honestly say it’s a waste of time/energy.
Sure, you burn fat. That’s undeniable. But with any proper diet and exercise you will have similar results & you will feel energetic, healthy, & strong (unlike low-carb). But to each his/her own. Mine:
Diet on a typical day:
-Breakfast: 5 egg whites, 1/2 turkey slice, 1/2 cup mushrooms (if I have), 1-2 oz reduced fat provolone cheese, 1 low-carb tortilla/1 mini whole wheat sandwich bun, 0 calorie butter spray
-Post-breakfast: 1 mini whole wheat sandwich bun, 1.5 tbsp almond butter, 1/4 cup frozen berries/ fresh strawberries
-Lunch: 1 mini whole wheat bun w/ 3 egg whites & 2 slices turkey OR 1/2 sandwich (turkey, lettuce, low-cal mayo, tomato, mustard, sometimes avacado)
-Post-lunch: protein bar or protein shake & fruit
-Post-workout: small fruit & protein shake
-Dinner: veggie burger often w/ green veggies.
Supplements: EFA (essential fatty acids [3, 6, 9], BCAA’s during workout, whey protein, F1 performance vitamins, creatine @ morning & post workout.
Current regiment (cutting):
monday: full-body depletion workout (sets of 3×15, slow rep)
tuesday: 15 mins of HIIT (1:2 intensity ratio)
wednesday [carb refeed]: full-body strength training (sets of 3×6, fast rep)
friday: full-body tension (3×8-10, normal rep)
saturday: 15 mins of HIIT (1:2)
Diet: I guess it’s pretty close to paleo, don’t have a name for it. Consists mostly of eggs, meat and green veggies.
Monday: Morning rites + running, 30 min weight lifting,
Tuesday: Morning rites, SMW*
Wednesday: Morning rites, an hour of freerunning, SMW*
Thursday: Morning rites, SMW*
Friday: Morning rites, 30 min heavy weight lifting
Saturday: Morning rites, 30 min hill sprinting, SMW*
*SMW = Standard Manimal workout. This consists of pushups, pullups, crunches, squats, planks and some martial arts practice.
Lots of fruit and veggies, lots of slow carbohydrates and protein (milk based) before sleepytime.
I try to do yoga everyday for an hour, weightlifting biweekly and I am training for a marathon.
But in a sense, they are all extensions to my meditation practice :)
Breakfast: 3 egg white/1 whole egg omelet, whole grain toast with peanut butter and honey, greek yoghurt, orange juice/aloe vera juice mix. If I have fruit it’s usually a lemon or a plumcot (just discovered plumcots, not sure what, if any, nutritional value they have but they are delicious)
Lunch: Spinach salad with light italian dressing. Some croutons, cheese, if I have some left over chicken I’ll throw that on there.
Dinner: Meat (any) I try to keep it organic, lots of chicken, I recently tried organic, grass fed bison meat, loved it. Mixed vegetables.
Regimen: I hate the gym, probably haven’t been in almost 3 years now. I find it’s too easy, for me at least, to get bored, hit a plateau, etc… So I do stuff that I find enjoyable, any activity that is fun, I play soccer every week and try to practice every day. Every morning I do roughly 30 minutes of a combination of some yoga positions/rites/stretches that I’ve picked up along the way. Then just lots of body weight exercises: pull ups, push ups, lunges, squats, etc. The only pieces of equipment I use are medicine balls and my kettle bell. I just try to change it up and keep it fun and interesting. Post workout I like chocolate milk.
Mondays are my off day, so 2-3 miles with the daily pushups pullups situps etc. Yoga in the PM
Tuesdays: 7-8 miles at 7:30 pace, Cross train 1.5 hours on the bike in the PM, and then upper body in the gym for about an hour
Wednesday: 5-6 miles at 7:45-8 pace, Yoga in the PM
Thursday: repeat of Tuesday, but with 45min of swimming in the PM as well as yoga, and sometimes lower body in the gym, depending on how I feel
Friday: repeat of wednesday,
Saturday: long run 12 miles now, building up every week
Sunday: mile repeats x5 at 7:10 pace, 2 minute recovery,
total mileage is 45-50, 2 hours in the gym, 3 hours of yoga, plus the 2 hours of cross training
I don’t really worry about diet until I get closer to race days. This is also a step down from what I did when I was training for cycling. That was close to 30 hours a week.
I do a metabolic typing diet and eat things like muscle meats, milk, fish, gelatin, undergound veg, apple sauce, squeezed orange juice, pickling salt, coconut oil & water and rapadura sugar. – 5-6 meals per day. My health went from 3/10 to 9/10 in 4 months with this diet.
anybody else in?