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Apr 20 2008

Personal Daily Workout Log - Weekly Recap (April 13-20, 2008)

April 20, 2008 – 9:41 am
By FitBuff Brandon | Posted in Workout Log | Tagged , , , , , , , , , , , , , , , , , | Comments (0)

You can follow my weekly recaps here on the blog every Sunday, and you can follow me EVERY day as I post my daily updates here: Personal Daily Workout Log (June 4, 2007 - Today).

Current Stats (week of April 13-20, 2008)
Height - 6'3"
Weight - 186.2
Bodyfat - 18.5%
Biceps - 14.15"
Calves - 14.6"
Thighs - 23.5"
Waist - 32"
Chest - 43"

"How to Get Abs" Pic Update (April 20, 2008)
How to Get Abs Before PicHow to Get Abs (April 20, 2008)

Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein - Gold Standard
Universal Animal Pak (Multivitamins)
Life Extension Multivitamins
NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder

Weekly Recap (April 13-20, 2008)

I was surprised to find that my measurements were almost identical to last week. I expected with so much carbo-loading on workout days this week that I would have put on some extra fat and had to actually scale back the carbs.

But, apparently, on workout days my body can really stomach those carbs!

Overall, it was definitely a net positive, because while my measurements barely moved, my strength increased significantly on several exercises this week.

I still may try a little tweaking this week to see what effect it has on size and strength. I think I'm going to continue to carbo-load on workout days (monday, wednesday, friday), but only up until 5PM. That should still feed my muscles when they need it, but in a more condensed time slot, so the later carbs in the day aren't just sitting around and being stored as fat.

Plus, I'm going to add a few more calories (carbs or otherwise) on Saturday, because those Bikram yoga classes really kick my butt! And with them being over an hour and a half long of intense exercise, not to mention my high metabolism on top of that, I'm sure I'm losing some massive calories at each class.

But, I really love the classes and they feel great when it's over (not so much during!), so upping the calories on Saturday should offset the loss.

That about raps it up for this week. See you next Sunday and don't forget you can follow my daily updates over at the forums in this thread: Personal Daily Workout Log.

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By FitBuff Brandon | Posted in Workout Log | Tagged , , , , , , , , , , , , , , , , , | Comments (0)
Apr 19 2008

Guest Chef Video - Healthy Chicken Tacos

April 19, 2008 – 1:17 pm
By FitBuff Brandon | Posted in Nutrition | Tagged , , , , , , | Comments (2)

This is a Guest Chef video I did for MizFitOnline last week. MizFit is my favorite female fitness guru, so be sure to check her out.

In the video, I explain the delicate and intricate process of creating healthy chicken tacos, much in the same vein (or vain? if you know which is correct, let me know in the comments!) as the "Dumb Guys Guide" on how to cook salmon from a few months ago.

Enjoy the video and the exquisite cuisine that it helps you create!

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By FitBuff Brandon | Posted in Nutrition | Tagged , , , , , , | Comments (2)
Apr 18 2008

Friday's Fitness Quotes: "Never contract friendship with…"

April 18, 2008 – 9:49 am
By FitBuff Brandon | Posted in Fitness Quotes | Tagged , , , , , , , , , , , , , , , , , | Comments (3)

"Never contract friendship with a man that is not better than thyself."
- Confucius

My equally brilliant interpretation and application to the FitBuff world: Find someone who has already accomplished what you want to accomplish, then learn as much as you can from them about how they did it.

"Success is a state of mind. If you want success, start thinking of yourself as a success."
- Dr. Joyce Brothers

My equally brilliant interpretation and application to the FitBuff world: Visualize, visualize, visualize. When you look in the mirror, see the body you are striving for, and watch as it conforms to your visualization.

"Human beings, who are almost unique in having the ability to learn from the experience of others, are also remarkable for their apparent disinclination to do so."
- Douglas Adams

My equally brilliant interpretation and application to the FitBuff world: If you see the effects that smoking, poor nutrition, and lack of exercise has on the people around you every day, then why in the world would you subject yourself to that?!

"The first step to getting the things you want out of life is this: Decide what you want."
- Ben Stein

My equally brilliant interpretation and application to the FitBuff world: Don't just say, "I want to lose weight." Duh! Join the club of overweight Americans with equally uninspiring and generalized daydreams. Set specific goals, with small benchmarks along the way that will keep you moving forward: "I want to lose 20 pounds by 6 months from today. In 7 days, I will have lost 1 pound, and in 30 days, I will have lost 5 pounds."

"A ship in port is safe, but that's not what ships are built for."
- Grace Murray Hopper

My equally brilliant interpretation and application to the FitBuff world: Take chances, and get out of your comfort zone. If you're stuck in the same dead-end routine that hasn't been producing any results for months, unanchor yourself and set sail on a new course.

"Stamina is utterly important. And stamina is only possible if it's managed well. People think all they need to do is endure one crazy, intense, job-free creative burst and their dreams will come true. They are wrong, they are stupidly wrong."
- Hugh Macleod

My equally brilliant interpretation and application to the FitBuff world: Going all gung-ho for a week, or even a month, is not going to transform your beer gut into washboard, cover-model abs. Don't think of diets or routines as separate entities or interruptions in your usual schedule; make them part of your life, just like brushing your teeth and taking a shower (you do do those, right?). Even when you do get the body you want, returning to your old bad habits will return your old body as well. Stick with what got you there, and you'll maintain your results forever.

Read more fitness quotes.

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By FitBuff Brandon | Posted in Fitness Quotes | Tagged , , , , , , , , , , , , , , , , , | Comments (3)
Apr 17 2008

Waist to Hip Ratio - Men Can't Stomach the Facts

April 17, 2008 – 10:31 am
By FitBuff Brandon | Posted in Fat Loss | Tagged , , , , , , , , , , , , , , , , , | Comments (4)

This week, our Aussie friends conducted a study that found that about 60 percent of men in the country were clinically overweight.

Big deal, right? We Americans can beat that!

But, the more surprising finding was that, of all those pot-belly men, only 36 percent perceived themselves as being overweight.

Sure, that may be beneficial to their self-esteem, but it doesn't change the fact that they could be setting themselves up for more serious health complications by ignoring the keg resting on top of their six pack.

Just like your last AA meeting, the first step is to admit you have a problem. That means stepping up and facing the cold, hard numbers.

Waist to Hip Ratio

Does this Gut make me look fat?
Creative Commons License photo credit: Vee Dub

Of course, the quickest way to get an overview of your weight situation is to simply step onto a scale. For many, the number staring back at you will be enough of a wake-up call.

Then, there's always the BMI (body mass index), but that doesn't take into account your lean muscle mass, so it's less effective at separating the fatties from the fitties.

One of the most accurate measurements is the waist to hip ratio. The WHR is better for tracking your visceral fat (the most dangerous kind that gathers around your stomach).

It's very simple (provided you can handle 3rd-grade level math), and all you need is a measuring tape. You can man up and use the abrasive yellow metal one from your toolbox, or you can check your ego and spring for one of these cheap, but softer and easier to use, MyoTapes:

  1. First, measure your waist at it's thinnest point (usually right above your hip bone and below your rib cage). Try to calm your trembling hand, and write down that gargantuan number.
  2. Measure around your hips (down near the top of your butt) at their widest point. Whoa, and you thought the last number was big! Write down this King Kongian number.
  3. Now, just divide number 1 (your waist measurement) by number 2 (your hips measurement), and that's your waist to hip ratio.

For example, I just tried mine, and here's the results:

  1. Waist measurement (between hip bone and rib cage) = 32.2 inches
  2. Hip measurement (widest point, top of butt) = 38.6 inches
  3. My waist to hip ratio = 0.83

I managed to measure in under the recommended "OK" level of 0.92, but anything under 1.0 isn't devastatingly bad.

Get Low, Low, Low, Low…

If you're over the one-to-one ratio, it means you have too much dangerous belly fat, causing your stomach to jut out and sag in classic beer-belly fashion.

But, you only have to lose a couple of inches in your waist to get back under that 1.0 level, and eventually under the magic 0.92 level.

Let's say you're pretty out of shape right now: Your waist measurement is 40, and your hip measurement is 39, so your WHR is 1.03. That's a red flag that you need to start changing your body composition, but it doesn't take much.

If you lose just 2 inches from your waist, which is entirely possible in a matter of 2-4 weeks with proper exercise and nutrition, your WHR would drop all the way to 0.97. Stick with your new diet and exercise plan a little longer and drop 2 more inches: Now your waist to hip ratio is officially fit at 0.92!

One of the best ways to burn belly fat is HIIT (high intensity interval training), and the new technique can be even more effective.

Find out your waist to hip ratio right now, and start bringing it down!

Don't be shy. Post your own waist to hip ratios below in the comments (no pictures required!).

Related Posts

By FitBuff Brandon | Posted in Fat Loss | Tagged , , , , , , , , , , , , , , , , , | Comments (4)
Apr 16 2008

Nintendo Wii Fit Release Date (Preorder Here Now!)

April 16, 2008 – 10:37 am
By FitBuff Brandon | Posted in Exercise | Tagged , , , , , , , , , , , , , , , , , , , , | Comments (2)

The highly-anticipated game, Wii Fit, has been in the works for several months and is finally here…almost.

The Wii Fit Release Date is May 21, 2008, and you can preorder your copy now:

Click Here to Preorder Wii Fit

Given the huge buzz surrounding this game, preordering may not be a bad idea if you want to be sure to get your hands on an early copy.

Of course, you need a Nintendo Wii to play the game, but if you've already got one, and you're a FitBuff reader, then Wii Fit is a must-have:

I've played some of the current games like Wii Sports, where you physically swing the controller to make your on-screen player perform various moves like rolling a bowling ball, swinging a bat, and even punching someone's lights out in the boxing game.

Those are all extremely fun and addicting, and while they are already much more active and better for you than the traditional couch-imprint-leaving video games, Wii Fit promises to take it to a whole new level (or "a 'ho 'nubba lebel" for MadTV fans).

You can see a video preview of the game in my original Wii Fit post. Just to give you an idea of how popular the game is, that article is one of FitBuff's most popular with over 16,000 views and counting!

Remember, even Wii Fit is certainly no substitute for HIIT and hitting the gym, but it's a great way to burn some calories while having tons of fun!

Don't risk waiting for the official Wii Fit release date, preorder your copy now:

Related Posts

By FitBuff Brandon | Posted in Exercise | Tagged , , , , , , , , , , , , , , , , , , , , | Comments (2)
Apr 15 2008

New HIIT Training Technique - Not The Same 'ol Sh-HIIT!

April 15, 2008 – 11:53 am
By FitBuff Brandon | Posted in Workout Programs | Tagged , , , , , , , , , , , , , , , , , , , , , , , | Comments (5)

Yes, there's already a new HIIT training technique.

I know the entire concept of high intensity interval training is fairly new in and of itself, but things change quickly — hopefully not as frequently as new iPod models, or you may be changing techniques three times before you're even warmed up!

There are already several variations of HIIT, but the changing variables tend to be either the duration of the intervals or the different equipment/methods (exercise bike, sprinting, elliptical machine, etc.).

You can read all about the "old school" HIIT training here, because let's face it: any technique is better than none. In fact, the old way is still amazingly effective, and you may actually prefer it, but I've absolutely fallen in love with the "new school."

HIIT Training 2.0

This new technique is most effective and easiest to perform on an exercise bike, which just happens to be my weapon of choice for my HIIT workouts. You can adapt this method to sprinting or ellipticals as well, but I've always liked the exercise bike, because I can use it anytime right here at home (none of those "I don't have time to drive to the gym excuses"!).

Ok, so keeping with the exercise bike example, I, along with most other HIIT'ers, would (back in the old days of about two weeks ago) pedal along at a high intensity pace (100-150RPM) for a certain amount of time (30-60seconds), followed by a low intensity pace (50-75RPM) for a bit, then rinse and repeat.

As I said, this works wonders for anyone who can really keep up the intensity for a relatively short amount of time. Most HIIT sessions take only about 10-20 minutes; if you're lasting longer than that, then you probably overlooked the "high intensity" portion of H.I.I.T.

The only problem I was having, as my endurance increased and my intensity got higher and higher to keep up, during my high intensity intervals, I was topping out over 160-170RPM (rotations per minute).

Not only did this make me look like a bouncing, schizophrenic lunatic, it put unnecessary stress on my knees and hips.

But, how can I keep up the intensity without continuing to increase my RPM?

Viva La Resistance

Resistance. So simple, yet I never thought of it, until I was browsing and read an article by Craig Ballantyne.

Craig knows his stuff, so the idea really intrigued me. He writes for several health and fitness magazines, including Men's Health and Men's Fitness, and he creates some excellent workouts for everyone from beginners to elite athletes (heard of the Bodyweight 500? you can thank Craig for that one as you struggle to pick yourself up off the floor).

So, by keeping the RPM constant and adjusting the resistance up and down for each interval, you get the same benefits of high intensity vs. low intensity, but without the potential joint stress.

If you're already doing HIIT on a regular basis, try it out as a change-up to your regular routine. For the first-timers, be sure to read the original HIIT article for more background on the training method itself, then try out both techniques.

HIIT By The Numbers

We're all at different fitness levels, but I'll give you my numbers as something to compare to if you need to figure out how your current RPM technique will convert to the resistance technique:

"Old School" (adjusting RPM)

  • Low intensity intervals: 70RPM on resistance level 5 for 30 seconds
  • High intensity intervals: 150RPM on resistance level 5 for 30 seconds

Here's what I do now to achieve the same level of intensity and workload while keeping the RPM constant:

"New School" (adjusting resistance level)

  • Low intensity intervals: 100RPM on resistance level 3 (out of 10) for 60 seconds
  • High intensity intervals: 100RPM on resistance level 8 (out of 10) for 60 seconds

Again, you can play around with the numbers since everyone's body and equipment is going to be different, as long as you stick with the basic idea of adjusting resistance levels while keeping RPM fairly constant.

Adapting To Other Methods

If you usually do cardio on another type of machine, like an elliptical for example, then adapting this technique to your workout should be fairly easy, as most exercise equipment has an option to digitally or manually increase resistance.

For example, on a treadmill, rather than increasing the speed, you could increase the incline during your high intensity intervals, then bring the incline back down during the low intensity intervals.

If you're not part of the pasty, digital-world bunch, and you prefer to actually run out in the real world, things get a little bit trickier.

When you're using running as your HIIT method, your high intensity intervals are going to be significantly shorter, because not many people can maintain a true sprinting pace for 30-60 seconds.

You can always experiment with these attractive running parachutes to increase resistance, but you may find them to be a bit impractical with the shorter intervals, in which case you can just keep it "old school."

No matter what method, technique, or variation you choose, you simply can't go wrong with any type of HIIT training.

Related Posts

By FitBuff Brandon | Posted in Workout Programs | Tagged , , , , , , , , , , , , , , , , , , , , , , , | Comments (5)
Apr 14 2008

Total Mind and Body Fitness Blog Carnival 45

April 14, 2008 – 9:52 am
By FitBuff Brandon | Posted in Blog Carnivals | Tagged , , , , , , , , , , , , , , , , | Comments (3)
monday-blog-carnivals.gif

Monday is Blog Carnivals Day. A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here.

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

Brain Power

Educated Athlete presents The Power of Forward Thinking posted at Educated Athlete, saying, "To improve performance and enjoyment stop trying to protect the ego and focus on what you have to do next."

Alvaro Fernandez presents Brain Health and Alzheimer's Prevention posted at SharpBrains: Your Window into the Brain Fitness Revolution, saying, "Can something be done to improve brain health and reduce Alzheimer's risk? much, it seems…starting with one's job."

Carole Fogarty presents Great Adventures To Kick Start a New Decade in Your Life: posted at THE HEALTHY LIVING LOUNGE, saying, "Entering a new decade is significant and a rite of passage - be it 30, 40, 50, 60, 70 or 80 plus. It deserves your grateful attention and the gift of a conscious celebration. One that is devoid of fear for the future, anxiety and regrets. It is a time to celebrate the arrival of the new and let go of any stagnancy from the past."

Dating

Howard Ditkoff presents Choosing Intimate Partners: To Repeat or Not to Repeat? posted at SystemsThinker.com Blog, saying, "Why do we repeatedly attract similarly unhealthy intimate partners and relationship patterns? Should we seek to escape such seemingly self-destructive cycles through safer, less intense relationships? Or do these patterns serve a purpose that we must respect, instead using a new approach to harness their energies toward healing and growth?

In the midst of yet another challenging relationship, I deeply explore the unconscious roots and mechanisms of this “repetition compulsion” in the chemistry of our relationships. I also initiate a discussion about the dilemmas, paradoxes, catch-22’s, risks and rewards posed by two contrasting approaches to compatibility and conflict. In an era of dangerous polarizations and threats that demand engagement and resolution, it is a topic of great relevance to our families, society and world."

R.O. presents Japan Sexy Girl Report VIII « Japan Man posted at Japan Man, saying, "Japan Man has sexy Japanese idols, romantic advice, video game reviews, and Anime/Manga info. All of the video clips and pictures are new and my advice is timeless. Come check out my site, subscribe to my feed, stumble me, and comment!"

Dave David presents Good Pick Up Lines- Where to Go posted at GOOD PICK-UP LINES.

Hopeless Romantic presents Quest For The One » Blog Archive » Disillusionment with Love and Marriage posted at Quest For The One, saying, "Author speaks of modern society's disillusionment with love and marriage."

Alex M presents Find Here Tips For A Love Letter To Write To A Boyfriend posted at Dating in a modern style.

Exercise

Andrew Edgington presents Let?s Hear Something Funny? posted at Mick, saying, "Just a few gym jokes to start the week off…"

Stanimir Sotirov presents Interesting Facts About The Muscles posted at All About Your Body And Spirit, saying, "Do you know which of your muscles is the strongest, or which is the biggest? No? Than check this post out!"

Jessica Young presents More on Interval Training posted at Words from a Self-Proclaimed Fitness Junkie, saying, "This is the second and final post about interval training. Here I give answers to the most frequent questions I get regarding this effective form of training!"

Jessica Donnovan presents 13 Ideas for Fun Family Fitness Plans posted at Sensible Self-Improvement.

Richard presents Adherence to the Plan posted at A Little Fitness, saying, "Planning to exercise more and eat well is great but how well do you adhere to the plan?"

Allie presents Allie’s Answers » Blog Archive » The Story of the World’s First Yoga Practitioner, As Told By Neil posted at Allie's Answers, saying, "My friend Neil is contributing Yoga posts to my site as part of his effort to raise 20K for The Cambodian Children's Fund by December 2008. This is his first post."

Nate Keeley presents Simple Tips to Achieve the Summer-Ready Body you Deserve | BeachBodyTips.com posted at Beachbody Tips.

Chris presents An Alternative to Traditional Bullshido Theory and Application posted at Martial Development, saying, "What do traditional martial artists and Underpants Gnomes have in common? Both are missing step 2. Read the article to learn more."

MusclePost presents Motivate Yourself To Workout - Read These Tips posted at MusclePost.

Family

GP presents The Big O posted at Innstyle Montana- Come on Inn, saying, "Tips on the big "o"… growing organic veggies that is."

Phil B. presents The Dilemma for Young Women << Phil for Humanity posted at Phil for Humanity, saying, "The dilemma that young professional women have when choosing education and a career versus starting a family early in life."

Elizabeth presents Who am I? posted at The best is yet to come!, saying, "This blog discusses how to have success in finding out who you are!"

Clara Myers presents Natural Housekeeping posted at Mind Mart, saying, "It's time for Spring cleaning, but if you or your family members have asthma or chemical sensitivities, you're much better off making your own cleaning products."

Grooming

Aparna presents Skin MD Natural Shielding Lotion: Review posted at Beauty and Personality Grooming, saying, "I just adore this wonder herb called aloevera and am fascinated by its multifarious uses. Fresh aloevera gel is one of my favorite beauty aids. I use it for just about anything – as a hydrating mask, as a conditioner, as an antidote for dandruff and last but not the least to soothe minor burns. I have a special preference for natural skin care products which contain aloe. So when I received a bottle of Skin MD Natural Shielding Lotion, I was more than willing to try Skin MD logoand test this product on my skin."

Stanimir Sotirov presents Acne In Adult People posted at All About Your Body And Spirit, saying, "There is a myth that only teenagers suffer from acne, thats not true and people who think their acne will go away when they reach a certain age are wrong. Discover the causes for adult acne and the ways to avoid some of them!"

Silicon Valley Blogger presents Get Hired, Get a Raise and Get Paid More By Improving Your Appearance posted at The Digerati Life, saying, "This is a post about grooming, appearance and money, and how they're all linked!"

Money

Madeleine Begun Kane presents Taxing Verse posted at Mad Kane's Humor Blog.

Phil B. presents Health > Wealth posted at Phil for Humanity, saying, "Health is more important than wealth."

Nutrition

James Brausch presents Eating Raw posted at Weight Loss Dude.

Andrew Edgington presents Why You Need To Stop Drinking Alcohol posted at Stop Drinking Advice, saying, "Did you know most people who drink, drink far to much and if I was to say to you that nearly 37% of people that drink are classed as Alcoholics. The reason why this figure is very high is because most people don't realize that drinking is a problem for them."

Phil B. presents Soft Drinks are Liquid Candy << Phil for Humanity posted at Phil for Humanity, saying, "Ever looked at the ingredients of most soft drinks?"

BeThisWay presents Important Safety Alert: Rethink Plastic! posted at Are You Going To Be This Way The Rest of The Time I Know You?.

Joel Gray presents The Hoodia Diet Craze posted at Health Tips 101.

Ellen Landauer presents The Best Probiotic in the World! posted at Health Freedom Coaching, saying, "Did you know that truly potent probiotics (beneficial bacteria for digestive system) helps build strong bones by increasing absorption of calcium and other minerals? Not only that, they can even help fight depression!"

Sally Thompson presents 100 Ways Organic & Natural Leads to a Healthier You posted at Nursing Degree Guide.

Susan presents 5 Reasons Why Your Diet Isn’t Working posted at The HealthBlogger.

Jeremy Hobbs presents Rip It Power Sugar Free posted at Low Calorie Beverages, saying, "Thank you for considering my article!"

Stress

Sam presents Headache Cures ! Surfer Sam posted at Surfer Sam and Friends, saying, "Headache Cures and Relief We've Identified the Causes of Headaches and Ways to Soothe the Pain Are You Looking for Headache Relief?"

David B. Bohl presents Everybody Needs “Me” Time posted at Slow Down Fast Today!, saying, "When you lead a busy life that includes a rewarding or demanding career, combined with the responsibilities that come along with having a family, it can seem like you never have a moment to spare for yourself."

Lovelyn presents Self Massage for Sciatic Pain posted at The Art of Balanced Living.

Marc and Angel Hack Life presents Reduce Morning Stress in 11 Simple Steps posted at Marc and Angel, saying, "Here are 11 simple steps you can follow to proactively reduce your level of morning stress."

Cynthia Mckenna, LPC, NCC presents Addiction posted at CounselingBlog.

Work

Rob Moshe presents What Are Your Dreams? posted at Rob Moshe.

Mark Schauss presents Ignoring the Supreme Court Ruling - Bush Administration Flaunts the Law On the Environment posted at Toxic World Blog - Detoxify and Heal Your Body.

Be sure to tune in every Monday for the next Total Mind and Body Fitness Blog Carnival, and if you want to submit your own article for inclusion, click here before midnight (eastern time) on Sunday.

Related Posts

By FitBuff Brandon | Posted in Blog Carnivals | Tagged , , , , , , , , , , , , , , , , | Comments (3)
Apr 13 2008

Personal Daily Workout Log - Weekly Recap (April 6-13, 2008)

April 13, 2008 – 11:40 am
By FitBuff Brandon | Posted in Workout Log | Tagged , , , , , , , , , , , , , , , , , , , , | Comments (0)

You can follow my weekly recaps here on the blog every Sunday, and you can follow me EVERY day as I post my daily updates here: Personal Daily Workout Log (June 4, 2007 - Today).

Current Stats (week of April 6-13, 2008)
Height - 6'3"
Weight - 186.2
Bodyfat - 18%
Biceps - 14.25"
Calves - 14.6"
Thighs - 23.6"
Waist - 31.8"
Chest - 43"

"How to Get Abs" Pic Update (April 13, 2008)
How to Get Abs Before PicHow to Get Abs (April 13, 2008)

Current Supplements
BSN CELLMASS (Creatine)
100% Whey Protein - Gold Standard
Universal Animal Pak (Multivitamins)
Life Extension Multivitamins
NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder

Weekly Recap (April 6-13, 2008)

I had an awesome week back on the grind after my active rest week (which turned out to be EXTREMELY active!).

After losing a massive 10+ pounds last week, I set out to really get things back on track and test some new things out.

So, I kept the workouts pretty much the same (with the amazing new HIIT technique that I absolutely love — I'll do a separate post about it this week), but I changed my diet up a bit.

I always eat pretty clean (minus a couple of all-you-can-eat out-of-town weekends last month!), but I'm starting to really experiment with nutrient timing. For example, I restricted the majority of my carbs (apples and bananas, etc.) to workout days (mon., wed., fri.) to give my muscles the fuel they need to grow.

Then on off/HIIT days, I cut way back on the carbs with only some in the morning and the rest are from vegetables for the rest of the day (vegetable carbs are hardly "carbs" to most bodies, at least in terms of packing on fat).

The results seem great so far, as I gained almost 4 pounds while keeping my waistline the same and dropping my body fat percentage.

I'd still like to think my body fat has to be a little lower than 18%, but as long as the scale is consistently wrong, at least I can see that it's going down.

Also, the new addition of Bikram yoga on Saturday puts a nice end to a hard weightlifting week, by stretching and relaxing all my muscles, while still providing an excellent and intense workout in and of itself which carries me through my full rest day on Sunday's.

It seems to be a great system so far, and I'm really enjoying it, so let's see how it keeps up. I'm expecting to see the results get even better over the next couple of weeks as the benefits build up and continue to pay off!

That about raps it up for this week. See you next Sunday and don't forget you can follow my daily updates over at the forums in this thread: Personal Daily Workout Log.

Related Posts

By FitBuff Brandon | Posted in Workout Log | Tagged , , , , , , , , , , , , , , , , , , , , | Comments (0)
Apr 07 2008

Total Mind and Body Fitness Blog Carnival 44

April 7, 2008 – 9:39 am
By FitBuff Brandon | Posted in Blog Carnivals | Tagged , , , , , , , , , , , , , , , , , , , | Comments (3)
monday-blog-carnivals.gif

Monday is Blog Carnivals Day. A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here.

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

Brain Power

Ted Reimers presents How to Improve Your Memory posted at CampusGrotto.

Debra Moorhead presents Get in Alignment! posted at Debra Moorhead.com.

Ken Nubo presents How to INSTANTLY change your life around by reading this. posted at Ken Nubo, PUA extraordinaire and ranting buddhist..

David B. Bohl presents How to Live with Gusto posted at Slow Down Fast Today!, saying, "There is an ancient Hebrew teaching that upon our death, not only will we be called upon to account for our sins, but also for every permissible pleasure we refused.

Mind you, this isn’t permission to act irresponsibly or immoderately. Rather, it assumes that within our life falls enough moments of joy, love and pleasure to temper the bad, and that to pass these moments up is to return the gift of life unopened, or at least partially unused."

Joel Chue presents Quantum Physics applied to Mind Power - Part 1 of 10 posted at Mind Power: Unlock The Subconscious Mind Power Secrets.

Niharika presents The Top 100 Academic Medical Blogs posted at Online Nursing Degree Directory.

Alvaro Fernandez presents Social Connections for Cognitive Fitness posted at SharpBrains, saying, "Review of a very interesting and recent scientific study that showed how having friends is, in itself, excellent brain exercise."

Dating

Gabriella Kortsch, Ph.D. presents Fatherless Women: What Happens to the Adult Woman Who Was Raised Without Her Father? posted at Psychology, Transformation & Freedom Papers, saying, "Little girls who live without a father do so not only due to death, abandonment, or divorce, but also due to physically present fathers but who are emotionally absent, or ill over a lengthy period of time in some way (clinical depression, terminal disease, etc.), or because the father is a workaholic, or because in some fashion the father is a disappointment to the daughter, as might be the case in a weak or ineffectual father. Such differing types of absence in the girl’s life may have major consequences of varying kinds, since a healthy emotional and socio-psychological developmental trajectory in the early years of life does require some type of positive paternal role model."

Ms. Mystery presents I'm a 20 year old virgin. How can I get a girlfriend? posted at Good Luck and Confess, saying, "e never dated. I am completely clueless about how approach women. I've never even kissed a girl. I tried twice in high school to ask a girl out, but just froze up. How can I chat with women I like?"

David Dave presents How to Become an Alpha Male- The Art of Teasing posted at Become The Alpha Male Now.

Raymond presents understanding Traditional Love Stereotypes About Men and Women. An interesting look at a currently running reality TV show that sets up dates for men and women posted at Money Blue Book.

Exercise

Ben Litwack presents Jeremy’s journey to peak physical shape, Week 0 of 12 | Your Parity posted at Your Parity, saying, "Jeremy's journey to peak physical fitness."

Clara Myers presents Uses For the Herb Comfrey posted at Mind Mart, saying, "If you're hitting the gym regularly, chances are good you'll get a pulled muscle or sprain. Comfrey is an herb that can speed healing."

Christina M. Rau presents A Fan-Frickin-Tastic Goll-Darn Workout posted at Livin' The Dream (One Loser At A Time), saying, "A quick review of Harvey Walden III's DVD, Fighting Fit, Fighting Fat."

D Robinson presents Why is Exercise Important? | Australian Women Online posted at Australian Women Online.

Andrew Edgington presents More Hardcore No Bull Live From Paris posted at Mick, saying, "Mick with another question and answer session on hardcore issues…"

Bagus presents Walking to lose your weight posted at Lose Weight, saying, "Simple walking exercise to lose your weight. Easy and free of charge!"

Jessica Young presents Don?t tell me you?re working in the fat-burning zone? posted at Words from a Self-Proclaimed Fitness Junkie, saying, "This article talks about interval training and its superiority in burning fat, rather than long cardio sessions."

Family

Nara presents Surviving Marital Infidelity - Signs of Infidelity » Getting Over Past Relationships posted at Infidelity, saying, "Surviving Infidelity helps you identify the signs of infidelity and deal with the situation."

Grooming

Allie presents Dear Allie: What?s the Safest Tampon Choice? posted at Allie's Answers, saying, "What tampon choices are safest for women's health?"

Aparna presents Head implants to make a person taller posted at Beauty and Personality Grooming, saying, "Short people who yearn to be tall can now become a couple of inches taller through head implants. A cosmetic surgeon in Spain has reportedly developed a new way of adding up to two inches to a person's height by inserting a silicone head implant."

Silveral presents Celebrity Hairstyles - Tricks of the Trade | Celebrity News, and Gossip posted at Celebrity News, and Gossip.

Money

Ali Hale presents Are you anxious because you never have enough money? posted at The Office Diet, saying, "Constant worrying about money is bad for your health … here's some great, practical advice on how to move beyond your anxiety and solve your finance problems."

Jose DeJesus MD presents Lowering Prescription Drug Costs posted at Physician Entrepreneur.

Madeleine Begun Kane presents Yet Another Tax Humor Piece: Interactive Taxes posted at Mad Kane's Humor Blog.

Nutrition

George L Smyth presents One Minute How-To - How To Clean A Sponge posted at George L Smyth, saying, "George Smyth explains how you can rid your sponge of 99.9999% of the bacteria in the sponge you wipe on things."

Joel Gray presents Natural Colon Cleansing posted at Health Tips 101.

Mike Reeves-McMillan presents Eat as if you were the weight you want to be posted at Living Skillfully: Your Mind and Health, saying, "Using nutritiondata.com's tools to figure out the diet for the person you plan to become."

Mark Schauss presents Blood Pressure Vaccine - Breakthrough or Another Reason to Drop Responsibility? posted at Toxic World Blog - Detoxify and Heal Your Body.

Susan presents New Inhaled Tuberculosis Vaccination Developed posted at Biomedical Engineering Research and Applications.

James Brausch presents This Week Is Meat Only posted at Weight Loss Dude.

Ellen Landauer presents Natural Alternative Health