Day 22 of my 24 day AdvoCare Challenge

Monday, November 12th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – whole wheat high fiber English muffin w/ organic peanut butter.  Coffee.  low carb sourdough roast beef + turkey wrap w/ mustard and 2% cheese.  Water + Both White MNS packets
  • Pre Workout – SPARK

Today’s Workout @ The Peddie School Fitness Centet

Lower Body – Deadlift

Warm-up – Foam Roll, Jump Rope, lunges with rotation, BB Good Mornings 95, 115, 135×6 each

HEX Bar Deadlift 135×3, 225×3, 315×3, 405×3, 455×1, 475×1, 505×1

Metabolic Strength Circuit –  3 sets

  1. HEX Deadlift 275×8
  2. BB Front Squat 155×8
  3. Ball Plank x 45 seconds
  4. BB RDL 175×8
  5. DB Jump Squats 25×8
  6. Band Side Plank Raises x10

Cardio Intervals – 3 sets and I was beat!

  1. Erg 400 meters = 162 bpm
  2. Bike recovery = 135 bpm (90 seconds – 2 minutes)
  3. Battle Ropes (2×20 seconds) = 155 bpm
  4. Eliptical recovery = 135 bpm (90 seconds – 2 minutes)

***On the 3rd (and final) set I did 5 minutes of the Eliptical at 150 bpm

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Wheat berry salad, open face Turkey sandwich with lettuce, swiss, and mustard.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 – Fat Free Greek yogurt + Almonds, grapes, Taco meat w/ fresh salsa.  water.          +4 OmegaPlex
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Day 17 of my 24 day AdvoCare Challenge

Wednesday, November 07, 2012 – Recovery and Low Carb Day.

Day 7 of the MAX Pack phase.  I have altered my workouts for enhanced fat burning – Decrease Heavy Strength Training (>90% max), Increased Strength Circuits, and even added a little Interval Cardio.  Yup, it is true.  I have added cardio as evidence of the last 3 days.  The MAX Phase is going great so far.  The MNS is easily fit into my schedule.  I still love SPARK pre-game.  I also still take my OmegaPlex left over from the Cleanse phase at night.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Super Shake –  Meal Replacement Shake (MRS) + 1 RTD Muscle Milk Lite (it was left over so I threw it in), ice, water, and coffee for a little mocha taste.
  • Pre Workout – SPARK

Today’s Workout @ The Peddie School Fitness Center

  • Recovery and Interval Cardio Day
  • Warm-up – foam roll quads + IT bands.  Dynamic – various lunges, T balance stretch, piriformis stretch.  5 minutes Bike.
  • 20 minutes of Treadmill Sprint Intervals
  • 2% incline @ 6 mph jog warm-up for 3 minutes (got real board, real fast)
  • 2% incline @ 8 mph for 30 seconds = 154 bpm.  Rest recovery to 120 bpm (2 minutes) x3
  • 2% incline @ 10 mph for 15 seconds = 152 bpm.  Rest recovery to 120 (90 seconds) x2
  • 4% incline @ 8 mph for 30 seconds = 152 bpm.  Rest recovery to 120 (2 minutes) x3
  • 15% incline @ 3.5 mph WALK for 1 minute = 160 bpm (my calves were on fire!).
  • 3 min cool down
  • Cool Down – foam roll and stretch
  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Salad Bar (heavy on the beans because their was no good source of protein), bowl of fresh mixed fruit. + Both White MNS packets
  • Meal #4 – Small Protein Bar, water, + 2nd Yellow MNS packet
  • Meal #5 – Small Protein Bar, water (obviously cause by a small lunch)
  • Meal #6 – Almonds.  Apple.  Turkey.  Broccolli and hummus.  Chicken.  Pop.  Water.  Grapes.  Strawberries +4 OmegaPlex

Day 16 of my 24 day AdvoCare Challenge

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Low Carb sourdough wrap Roast Beef with hummus. Water. + both White MNS packets
  • Pre Workout – SPARK + Creatine

Today’s Workout @ The Peddie School Fitness Center

Warmup – Foam Roll IT Bands, Jump Rope, Band pull-aparts, Band Reverse Bench Press, 10 chinups, 25 close grip incline pushups.

  • BB Bench 135×3, 185×3, 225×3, 250×3, 285×3, 325×3

Metabolic Strength Circuit – 2 sets.  Today’s circuit is slightly less intense because I substituted 3 single joint exercises after Sled Push as opposed to all multi joint exercises (squat, deadlift, lunge, bench, pull-ups, etc….) like yesterday.

  1. DB SA Snatch  50×8 each
  2. BB Bench w/ chains  135+170 chains x12
  3. Battle Ropes  20 seconds x 3
  4. Sled Push  1 min (100 yards 1st set / 60 yards 2nd set)
  5. Preacher Curl 45×10
  6. Dips x12
  7. DB Shrugs 90×10
  8. Keiser Cable Rotations 40×10 each
  • 20 minutes of Anaerobic Threshold Intervals (fancy talk for moderately heavy exertion) on the Keiser Total Body Trainer
  • Heart Rate Range 135-160 bpm
  • 4 hard sprints up to 160 bpm (beat per minute) within the 20 minute workout
  • 3-4 minute recovery to 135-140 bpm
  • Cool Down – Feet elevated flush, wall quad / hip stretch, floor piriformis stretch, side lying quad stretch, lunge stretch.
  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Salad Bar, bowl of mixed fresh fruits, 6 bites of BBQ pork and chicken, small bowl of chicken chowder soup.  Sparking Water + 2nd Yellow MNS Packet.  I eat my soups with a  fork to allow the broth to drain.  Maybe that is obsessive or genius.  Don’t judge.
  • Meal #4 – Meal Replacement Shake (MRS) + Pear
  • Meal #5 – Almonds, Turkey Taco’s + 2% cheese + fresh salsa.  grapes.  45 minutes later i needed something sweet so i ate a small protein bar + water +4 OmegaPlex

Day 15 of my 24 Day AdvoCare Challenge

November 5th, 2012.  Monday.  Day 5 of the MAX Pack.  My parents last day to visit.  A sad morning. I wrote the last 3 blogs from memory, although i did record all my food as i ate to make sure I was keeping my records up to date.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – My Dad’s egg sandwich again.  Yup, it happened and it was awesome! (2 fried eggs, 1 ½ pieces of turkey sausage, 3 pieces of real bacon, 2% cheese, ketchup on a sandwich thin) + water.  + both White MNS packets. 
  • Pre Workout SPARK + Creatine.

Today’s Workout – Back @ the Peddie School FItness Center.

  • Warmup – jump rope, band squats, band lateral walks, walking lunges.
  • BB Deadlift 135×3, 185×3, 225×3, 275×3, 325×3, 365×3, 415×3
  • Metabolic Strength Circuit – 2 sets
  1. BB Hang Clean Squat (I added a front squat after the hang clean) 135×8
  2. DB chest press  65×12
  3. 400 meter Erg
  4. Hammer Strength Pulldown  230×12
  5. 12″ Box BB Squat  185×5
  6. Ball Crunch 25
  • 15 minutes of Cardio ADD.  Meaning I did 5 minutes on 3 machines.  5 minutes on the Versa Climber at 150 bpm.  5 sprints at 10 MPH and 2% incline on the treadmill.  5 minutes on the Keiser Total Body Trainer at 145-150 bpm.  Cool Down Stretch.
  • Meal #2 – Post Workout Shake – 2 scoops of Whey protein.
  • Meal #3 – Lunch at the Dinning Hall – Salad Bar + 3 small peices of grilled chicken.  water
  • Meal #4 – Meal replacement Shake (MRS) + 2nd yellow packet.  This was the 1st time I had the Mocha MRS in my blender bottle with just water.  It was good, not awesome as it is in in the blender with milk, ice, water.  But better than the average protein drink.
  • Meal #5 – almonds.  apple.  left over turkey with a bag of steamed veggies.  water.  + 4 OmegaPlex.

Day 13 of my 24 day AdvoCare Challenge

Saturday. November 3rd, 2012.  Day 2 of my parents visit.  Meaning day of difficult food choices.  Mom brought oatmeal raisin cookies and brownies and Dad makes THE BEST BREAKFAST OF ALL TIME.  That is not hyperbole.  Pancakes, fresh toast, eggs, bacons, home fries, you name it.  These have always been my trigger foods when my parents come to visit.  What follows is how it went down 🙂

  • Before Breakfast – 1st Yellow MNS packet with Coffee
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + both White MNS packets
  • Meal #2 – ½ Whole Grain English Muffin w/ Organic Peanut Butter
  • Meal #3 – Lean Burger on Sandwich thin w/ 2% cheese and ketchup.  + 1 grilled chicken breast and handful of blueberries.  45 minutes later – Pre Workout SPARK + creatine.

Todays workout (at my Wife’s gym)

BB Shoulder Press 95×3, 115×3 135×3, 155×3, 175×3

Metabolic Strength SuperSets (pairing 2 opposing exercises) – this is the best program for a commercial gym.  3 sets each

  • 1A.  Trap Bar Deadlift  275×10
  • 1B.  DB Incline Chest Press  65×10
  • 2A.  DB Squat Press  40×10
  • 2B.  Hammer Strength Row  270×10
  • Arms to finish

 

  • Meal #4 Post Workout Shake – 2 scoops of Whey protein w/ 2% organic milk.  Ice and water for consistency.
  • Meal #5 – big dinner with my parents and in-lawsAnother huge potential for disaster.  But I think I did ok and according to the 90/10 rule (The 90/10 nutrition rule: 90% of the time, eat the right foods; 10% sample the foods you love) everyone gets a break on eating healthy 10% of the time.
  • Fresh salsa on 3 crackers and broccolli with hummus for appetizers.
  • For Dinner: Steak, mushrooms, 1 twice bake potatoes, (my splurge because it is one of mom’s best dishes) 1 beer, 1 wine, 1 champagne (we were celebrating my Wife’s new promotion).  For dessert I had a piece of Apple and Nut Bread.  This was only 2nd piece of dessert on the challenge so sue me.

Day 11 of my 24 day AdvoCare Challenge

Today i woke up and weighed in at 218.5 lbs.  Down 1.5 lbs from my 220 lbs Day 1 weight.  Did I ever tell you?  No, I guess not.  I never did post our assessments.  Oh yeah, life, kids, work, family, hurricane Sandy, etc…you get the idea.  I will post our assessments probably with the final pictures and reviews.

Today we start the MAX PACK phase of the Challenge.  The cleanse is over.  It is hard to quantify the success of the Herbal Cleanse because the goals are: 1. Improve Internal Cleansing  2. Enhance Nutrient Absorption.  That means better poops and better digestion to me.  I say both were accomplished and I lost 1.5 lbs without changing my diet.  Now I my body is fully prepared to take advantage of the Metabolic Nutrition System (MNS), SPARK, and Meal Replacement Shakes (MRS) to change my body composition.  Now I know what your thinking…would the MAX PACK (MSN, SPARK, MRS) work without cleansing first?  YES.  And that is what I intend to do once the 24 days is over and successful.  Because your next question is “what do i do after the 24 days?”  You re-evaluate your goals to add or delete products from the plan.  You would continue the MAX PACK and add whatever is needed (if needed).  Am I rambling, YES, but my son is sleeping and any mom and dad know the frenzied pace during your kid’s nap 🙂

  • Before Breakfast – SPARK + 1st Yellow MNS packet
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + both White MNS packets.

PS – the MOCHA flavored shake is the best shake i have ever had!  Ask my wife, I was signing it’s praises when she came downstairs.

  • Meal #2 – fat free greek yogurt + almonds.  coffee.  apple.  45 minutes later – 2nd Yellow MNS packet. 

P.P.S. – I was able to make until 1:45pm (woke at 6:30am) on only the calories above.  I know it is only my first day, but my appetite was squashed because of the MNS.

  • Meal #3 – lean burger (95/5) on whole wheat sandwich thin + organic ketchup.  1 lightly breaded baked chicken breast + 1 slice of 2% cheese with lite pasta sauce.  Coke Zero.  Water
  • Meal #4 – small protein bar, water, coffee, bag of steamed veggies.  Pre Workout creatine.

Today’s Workout @ The Strength Compound (my garage)

BB Squat 135×3, 185×3, 225×3, 275×3, 325×3, 365×3

Metabolic Strength Circuit – 2 sets and i was toasted!

  1. BB Hang Clean 135×10
  2. BB Front Squat 135×10
  3. Pullups x 10
  4. 1 min Jump Rope
  5. BB Row 185×10
  6. PB Ab Rollouts
  • Meal #5 – Post Workout – 3 scoops of Whey protein + 4 OmegaPlex
  • Meal #6 – I was F’ing starving by 10pm even though i had my Post Workout shake at 830pm.  4 chicken nuggets (Purdue, not McDonalds),  burger w/ ketchup, handfull of almonds.  1 glass of wine.