"Biggest Loser" Experiment
I remember seeing a thread a while back throwing around the idea of doing a "Biggest Loser" on here. I guess since everyone's in full swing we could do a miniature version of something like that. Just for fun of course, and to learn from other peoples routines, diets etc. See which routines work for who and get more ideas of diet, training etc etc
I'm goin to do a 4 week run consisting of a revamped diet and training regimen that has started today. You guys can do the same and start whenever if you'd like and I was thinking we could all post results somewhere in the start of Feb.
Or if we want, we could all start next monday on the 14th and run till Valentines day. Suggestions or feedback on the "start days" are welcome or everyone can just start whenever.
Alright, now on to what I'm doing...
First off diet.
Eating 5 smaller meals a day consisting of a pretty basic and easy to follow diet.
Removing or Moderating:
Sugary drinks or foods: Absolutely no chocolate bars, high sugar protein bars or fruit juice (fruit juice, even natural and not from concentrate has a tonne of sugar. They are good natural sugars but still way more than I need)
Starchy carbs: Minimal potato intake, bread intake (only whole grain and flax), whole wheat wraps whenever possible if I WANT bread. For cereal it'll basically be a small serving of Vector (still high sugar content) or museli
Fat where possible: Watch fat intake. That means no deep fried food (obviously), skim milk, and only good fats (small portions of natural peanut butter, flax seed, fish oil etc)
Foods that I have no clue what's in them: This is pretty simple. Anything that I may question (weird barbeque at restaurants for example) I'm going to stay away from. Unless it's clear that it's good for me, I'm going to pass.
High fat/sodium/sugar sauces: Explains itself... no heavy gravy, basically only italian dressing (low sodium), and calorie controlled low fat mayo if I'm desperate.
Keeping:
Lean meats: Poultry, fish and the occasional top sirloin if I want one.
Veggies: with the exception of excessive potato intake or yam intake.
Fruit: I'll still eat fruit, but in moderation. I need the vitamins and the sugars for energy... but will be much more "fuel efficient". The occasional smoothie with low fat yogurt will probably happen
Protein Powder: If I keep using my protein, I'll be on a low carb, low fat Iso Whey like the BioX brand. Very good tasting and only with skim milk.
Creatine: MIGHT go and do a small creatine cycle to try and build some more lean muscle. MIGHT... lol
Steroids:... just kiddingI'm fucking terrified of needles
Breads: As mentioned above, only flax seed bread once in a while and whole wheat wraps/pitas. Small portions of cereal and only low sugar cereal. Instant plain oatmeal may be a possibility as well.
Tea: Green tea as often as possible... I may sneak in a little bit of honey and lemon because that's how I love my green tea.
Water: Lots... nuff said.
Now on to the routine...
Each day will start with 30 minutes of mid-high to high intensity cardio whether it be elliptical or rowing machine. May end with 15 minutes of a mid intensity cardio depending on time of day or how tired I am (school might kick my ass and make me leave early)
Monday - Chest and Tri's
Tuesday - Core and Conditioning (more cardio)
Wednesday - Back and Bi's
Thursday - More Core and Conditioning (these days fucking suck)
Friday - Shoulders
Saturday - Very light easy day with an exercise or two of each muscle group consisting of one set per group at about 50% 1RM
The main thing I do when I train is everything is against the clock. So timed sets and timed rest is how I train and what makes it tough for me. I plan on cutting my gym time down so I have to work even harder. I'll keep time at the end of each day for stretching. That's very very important. I want to push my limits even more, but will keep it safe. May start training martial arts again on the side a few days a week for a bit more fun in my workouts.
Now you may ask why I don't do a leg day... with the cardio and the core days including more running, it'd be absolute torture to try and fit in a leg day. My legs are very strong, and a lot more defined than I ever expected them to be without leg workout. This will give me more time to focus on other muscle groups as well. I know that my legs are big muscles, and will help burn calories and therefore fat... but again, my cardio makes throwing in a leg day overkill for them. I may be insane sometimes, but I know not to hurt myself too.
Current weight: 240lbs (as of earlier today)
Goals: I'd like to see a drop of 10 lbs of fat if possible, but at the same time I'd like to hopefully put on maybe 5 lbs of lean muscle as well. I don't really want to lose weight. Just lean out a bit more and get a bit more good mass on me. The MAIN goal though for me, aside from fat loss, is I want to see an increase in my endurance during training. I'd like to notice a difference in how long I can last during an intense workout and an overall increase in drive while working out. That's what's most important to me. There's no point of looking like a beast if you aren't one deep down (cough Tim Sylvia cough)
Alright guys... here we go!
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