Day 10 of my 24 Day AdvoCare Challenge

Here it is, the final day of the cleanse.  Wednesday October 31st, 2012.  Halloween!  Also Post Hurricane Sandy is in effect.  School is still cancelled.  Im home with MJ all day (yay!).  Basically, my day is nothing like my normal routine.  So I will be posting an update to my previous blog…

Fitting the 24 Day AdvoCare Challenge into your Daily Life

No workout today.  Recovery Day.

  • Meal #1 – ProBiotic RESTORE™ ULTRA and the Fiber Drink with 20 oz of water.  grapes and blueberries, 1/2 whole wheat high fiber english muffin + organic peanut butter.  water.
  • Meal #2 (my attempt at healthy chicken parm) breaded baked chicken, 2% cheese, lite pasta sauce.  coke zero.  water
  • Meal #3 – fat free greek yogurt + handful of almonds.
  • Meal #4 – lean burger (95/5) on sandwich thin bun (100 calories), organic ketchup.  30 minutes later – SPARK
  • Meal #5 – Halloween party! – small piece of homemade apple pie (did I just attempt to convince you it was OK to eat apple pie because I said “homemade”?  probably.), small piece of homemade banana bread (yup, I did it again :).  Decaf coffee and water.  This party was a small victory for me.  In previous visits I have crushed multiple servings of pie and banana bread (as a former fat boy FFB, I find this very easy).  But I stayed focused on my goals and did not beat myself up to much.
  • Meal #6 Turkey Taco meat w/ a bag of steamed veggies.  Apple.  handful of almonds.  +4 OmegaPlex. 
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Day 7 of the AdvoCare Challenge

Today was the last day of the cleanse that occurred during a weekend.  The weekend is where most people fall apart on their diets; I hope I did O.K.

  • ProBiotic RESTORE™ ULTRA before breakfast.
  • Meal #1 – Super Shake.  2 scoops of whey protein + 2% organic milk + frozen mixed berries + ice and water for consistency
  • Meal #2 – whole wheat high fiber english muffin + organic peanut butter.  grapes
  • Meal #3 – apple + small protein bar.  fat free greek yogurt + walnuts
  • Meal #4 – Steak and mushrooms.  Coke Zero.  handful of gold fish.  + 4 OmegaPlex.
  • Meal #5 (sunday dinner with the in-laws) 2 meatballs, London Broil, 1/2 baked potato (dry), salad.  1 glass of wine.  2 beers.
  • 3 Herbal Cleanse tablets before bed.  No SPARK today,  too much coffee early in the day

No workout today – OFF Day

Day 4 of the AdvoCare Challenge

Today is the first day we started our ProBiotic RESTORE™ ULTRA.  It is another easy addition to the daily schedule.  Two small pills when you wake, 30 minutes before you eat breakfast.  No Fiber drink today.  Overall, another great day.  I absolutely felt the difference with out the SPARK.  I will not make that mistake again.

  • Meal #1 – 6 egg white omelet with turkey sausage and 2% cheese with salsa.  Coffee (half caffeine)
  • Meal #2 – ½ whole wheat high fiber English muffin w/ organic peanut butter

Today’s Workout – Lower Body

  • BB Squat – warm-up 135×5, 185×5, 185 + 90 lbs chains x5.  Working sets 225 + 90 lbs chains x8 for 5 sets
  • Trap Bar Deadlift – 245 lbs x 10 for 5 sets
  • Walking Lunges – 40 yards up a ramp w/ a weight vest x3
  • Meal #3 – (post workout) – 2 scoops of whey protein.  Salad bar, catfish with mixed veggies.  Water.
  • Meal #4 – apple, grapes, small protein bar, water.
  • Meal #5 – fat-free greek yogurt w/ a handful of walnuts.  Lean burger (95/5) w/ slice of 2% cheese, romaine lettuce, ketchup.  4 OmegaPlex.
  • Meal #6 – handful of walnuts, apple, water.
  • Before Bed – 3 herbal cleanse tablets.

Day 3 of the AdvoCare Challenge

Today is a “work / recovery workout” day.  I realized today that each day has different energy needs (work vs day off, workout vs no workout, projects around the house, etc…) and you must adjust your eating patterns to match.  Yesterday was a “no work / upper body workout” day.  I will write a future post about the different types of days we have and how to attack them.

With that said on my Recovery days i minimize my AM food and carbs throughout the day (i just simply don’t need them).  Good news…I was able to make to my workout at Noon on minimal calories thanks to my Fiber Drink.

Overall, another great day.  Especially the AM.  I love the combo of the Fiber drink and the SPARK.  The most notable improvement (so far) has been my performance in the bathroom.  Watch out, crude alert.  My #2’s have been more regular and better quality.  I don’t need to bring anything to read to pass the time if you know what I’m saying.

  1. Meal #1 – Fiber Drink (gross but satisfying), water, grapes.  I sipped on my SPARK + creatine all AM (oh yeah, that is my fancy blog speak for the mornings, clever right?).  I also had a handful of almonds in there somewhere.
  2. Meal #2 – (if you can even call it a meal).  I ate the other half of my wife’s whole grain, high fiber, English muffin with organic peanut butter.
  3. Meal #3 – Pre Workout – 1 scoop of whey protein.

Today’s Workout – Recovery Day

  • Abs – good mornings, hang leg raises, DB side bends, TRX rollouts, Cable crunch – 2×10
  • 20 minutes of cardio on the Keiser Total Body Trainer – 145 bpm (beats per minute) heart rate
  • Foam Roll
  • Stretch
  1. Meal #4 – Post Workout – 2 scoops of whey protein.  Salad bar and chicken cacciatore (but i pulled the skin off).  water
  2. Meal #5 – small protein bar, water
  3. Meal #6 – fat free greek yogurt w/ almonds.  bowl of turkey chilli with coke zero.  30 minutes later – apple
  4. Before Bed – 3 Herbal Cleanse tablets

Super Shakes – Best Breakfast Ever!

It is time to move on from your cereal breakfast or your “rush out the door” bagel.

 

 

 

 

Is their a direct, scientic correlation between your bowl of cereal and more belly fat?  Maybe, maybe not.  But I do know those who do eat cereal in the morning live a high carb (high glycemic index) lifestyle.  I and know for a fact a high glycemic lifestyle leads to more belly fat.  Harvard said so. 

High Carb / Low (or none) Protein and Healthy Fats

  1. Breakfast cereals
  2. Bagels
  3. Toast
  4. Instant oatmeal

…Sound familar?

Low Carb / High Protein & Moderately High Healthy Fats

  1. 3-4 whole eggs with 2% cheese
  2. Apples and Organic Almond butter
  3. chicken and bowl of fruit (yup, thats right.  chicken at breakfast.  You must drop your conception of what “breakfast” should look like)
  4. Steak and Organic Cage Free Eggs
  5. All types of Super Shakes – whey protein, frozen fruits, fish oil, flaxseed, greens, 2% organic milk, unsweeten almond milk, organic peanut butter (unless on a weight loss program).

The combinations are endless.  Precision Nutrition is great source, but they do a great job with Super Shake recipies.  Precision Nutrition Super Shakes.  They have many threads where members share their favorites.  If the link does not work, join FREE as a member HERE.

  • Word to the wise.  Start with vanilla protein powder.  It will blend better to the flavors you mix it with.

My current, and personal favorite:

  1. 2 scoops of coffee flavored whey protein
  2. 1, whole banana
  3. 2% organic milk
  4. Ice and Water to desired thickness