Chi's K.I.S.S. Challenge

[Chi_town]

Chi?s K.I.S.S. Challenge

Yes this is a K.I.S.S. (Keep It Simple Stupid) challenge??..LOL
It?s about time I start another challenge thread. One that will help me continue on the road to get into the condition I am looking to get into. I still have a goal to get into a certain shape by the time I am 40. That leaves me about 18 months . Vacations and a busy work traveling schedule has taken a bit of a toll, but not too much. Not so much setting me back, other then time wise. I currently still in the mid 230?s weight wise, trying to get strength back also. I am finished a 4 week HST program doing only the 15?s and 10?s being a 4 weeker, in hopes of helping to shock the system and help with strength. This week I am not training at all and only went for one 20 mile bike ride. I am in rest-up mode for my 100 mile bike event this weekend for the American Lung Association. I will be starting this plan probably this Monday, June 14th.

I will probably be posting starting (from my ride) and ending pics as well as comparison measurements at the end to chronicle my progress. I am putting down the scale and caliper and I am strictly going to let the mirror and how I feel, along the gains in the gym be my gage of success. I plan on only weighing myself once every week or so to see if calories need to be adjusted. Again with family and work obligations??I want to keep it simple and not stress over it all, if I can help it.

Training and cardio:
I will be doing a GVT for 6 weeks followed by a Max-OT program for 6 weeks. After 12 weeks will decide if I stick with the Max-OT for a few more, or change back to a more tradition split style rep and weight wise.

The GVT portion will be a 4-5 day split with cardio on off days as well as maybe one other day. The Max-OT portion will be a 3-day split, also with cardio on the off day. I am currently doing a lot of biking on the trails for my cardio and doing a few charity events also. Cardio will primarily be biking on the trails, along with a few events I am riding in this year. I will try and run at least once a week for 20-40 mins.


Nutrition:
Nutrition wise I will be eating about 16-17 cals per lb so about ~3700-4000 cals at approximately 35/35/30 ratios. No simple sugars and refined foods (sugar, white rice, potatoes???.ect.) and sticking with nothing but complex carbs. (Oatmeal, Yams, Veggie Pasta, Brown Rice ect.) Chicken, turkey and fish will be my main sources of protein. Both protein and carbs will be at ~1.4 to1.5 grams per lb based on these ratios. This, is the ?Keep It Simple Stupid? part. LOL I will be adjusting carb intake as needed for my longer rides.

My carb intake will primarily be taken in all before 5 pm (except for PW shake, or course). Evenings will be lean meats/protein sources with lots of green veggies. Last meal, more times than not will be some cottage cheese or a few hard-boiled eggs with some flax oil. Other then the 4th of July holiday and when I get together with Fitnessman and Gator this summer, there will be no drinking other than 1-2 glasses a week of red wine with dinner and a rare occasional beer, just for mental health reasons. LOL Originally, I was going to go with a 40/40/20, but with most of my fat intake will be from either fish, leaner meats, olive, coconut (MCT?s) and flax oils, I figured the bump up would make food choices easier and not be detrimental as the cardio I am doing should be enough to stifle fat gain. Not to mention how a 35/35/30 is a really balanced plan. (Again applying the K.I.S.S. principle)

In a nutshell this program should be great for a summer program and should?? ?Keep It Simple (Stupid)?, manipulate/control insulin, cortisol and glucagon to my advantage, and should allow me to make some quality gains, hopefully while dropping some fat as well.


Wish Me Luck !

-- Chi

[PJ40]

Good Luck Chi. Keep us posted!

[Macattack]

Thats my moto Chi but i just can't do it i'm too stupid


Good luck you sound so into better health these days i think your on the right track(so to speak)!

[phikappa]

Man, that sure looks complicated for a KISS method.

How about this: 1) Workout vigorously and regularly 2) Watch what you eat.

That's what I call a KISS method!

Anyway, good luck and keep us posted.

[Hibiscus09]

My version of KISS method:

(1) Unwrap silver foil

(2) Eat chocolate



Good luck, Chi!

[Gator]

good luck bro..
happy trails..lol

Gator

[Get_inFit04]

Good luck Chi you can do it man

[DanMc]

Originally posted by phikappa
Man, that sure looks complicated for a KISS method.

How about this: 1) Workout vigorously and regularly 2) Watch what you eat.

That's what I call a KISS method!

Anyway, good luck and keep us posted.

My exact thought does not sound very simple. To much energy involved on the thought process careful ya don't get dehidrated from the steam.

One day at a time eat healthier work out harder.

[Chi_town]

Originally posted by Macattack
Good luck you sound so into better health these days i think your on the right track(so to speak)!

Thanks Mac ! I like to think so........LOL

[Chi_town]

Originally posted by phikappa
Man, that sure looks complicated for a KISS method.

How about this: 1) Workout vigorously and regularly 2) Watch what you eat.

That's what I call a KISS method!

Anyway, good luck and keep us posted.

LMAO..........I guess some may think that reading my plan. LOL

I guess it's simple from an Engineer's perspective........
The 35/35/30 with 6 weeks gvt then 6 weeks max-ot.
Simple to me anyway..........

[Chi_town]

Originally posted by Hibiscus09
My version of KISS method:

(1) Unwrap silver foil

(2) Eat chocolate



Good luck, Chi!

How did I know you were going to go there Hib ?
That is the KISS method practiced to perfection. LOL

Thanks Hib !

Thanks for the encouragement Peeps.

[Musicguy]

Good luck with the plan, looks good.

[Chi_town]

Thanks Musicguy.

[KingWill]

Tear it up bro and Good Luck on the 100 miles this weekend.

[supadave]

good luck with the plan Chi

[kendo]

Originally posted by Hibiscus09
My version of KISS method:

(1) Unwrap silver foil

(2) Eat chocolate



Good luck, Chi!

Hmm I've been on that prog for a while now Hib and it ain't working maybe I should switch to Chi's

[Chi_town]

Originally posted by KingWill
Tear it up bro and Good Luck on the 100 miles this weekend.

I will !

I just hope the rain lets up long enough. I guess it does not matter.......as I will ride rain or shine as long as the event is not cancelled. It just will be so much nicer without this rain.........LOL.

[Chi_town]

Thanks Dave.

Kendo,
Notice I did not name it the Hershey's Kiss Challenge.

That would be one Hib would have enjoyed........LOL .

I could see her sitting at a large table with a bunch or huge guys (from like eating contests), with huge bowls of already unwrapped Kisses. The whistle blows and they all begin to chow down as many kisses as they can. I'd put my money on Hib, of course.

[Chi_town]

New start date for my program is now Monday June 21st, due to recovery from 100 mile bike ride.........LOL

This gives me a week to get diet in order as well as letting my legs recover. LOL

[Chi_town]

Totals from fitday.com


** listed as..... (total cals/fat g/carb g/ protein g)

FOODS LISTED IN NO PARTICULAR ORDER

oatmeal - instant - regular flavor 100 2 18 4

3 Egg, whole, boiled 232 16 2 19

1 cup Fat Free Cottage Cheese 160 0 10 28

6oz Albacore Tuna - Canned - In Water 175 1 0 37

1 Apple (3-1/4" dia) 81 0 21 0

3 tbls Mustard 10 0 1 1

8 Peanuts, in shell, 84 7 3 4

ChickNSteaks (boneless skinless chicken breasT) 330 3 0 75

3 cups Broccoli, 131 2 24 14

1.5 cups Rice, brown, cooked, 350 3 72 8

2 tbls Psyllium Husk 10 0 16 0

3 cups Romaine Lettuce 16 0 3 2

2 small Pickles 23 0 5 1

2 tbls Homemade Italian dressing 137 14 3 0

2 tbls Flaxseed oil 240 27 0 0

2 Whey Shake (1 PW - 1 other) 444 6 12 92
1/4 cup Maltodextrin - in PW shake 95 0 24 0

1 cup Raisin Bran (dry) 186 1 47 6

1oz strig cheese 85 5 1 8

Totals 2886 89f 261c 298p

28% F
30 % C
42% P

I decided to do a week or two at lower cals.....as all the carbing up I did for my cycling made me feel a bit bloated........LOL.
I will be upping cals slowly over the next two weeks or so....hopefully. One thing that I always hated about eating cleaner like this while trying to get in so many cals....is that I find it hard many days to force myself to eat that much volume. Even at 28% fat.....over half of which was from olive oil, flax oil or peanuts. When ketoing, it is much easier to get the cals in as it is a high fat diet (9 cals pper gram baby ! LOL)

I think it is gonna be tough to keep total fat much under 25% this time around. I will try and cut fat a bit.....while raising both carbs and protein. One other thing on fats.....I need to find a way to cut more fat from foods I am eating so I can take my cocoonut oil. I skipped it yesterday as I was really trying to keep fats down. I will find a way.


Lifted for the first time in two weeks . Strength was in the toilet.......

I did chest last night GVT style.....

3 sets of pushups (20 reps) (warmup)
10 sets of flat bench (10 reps)
3 sets flat bench flys (8 reps)
3 sets DB Press (8reps)

No cardio last night but I was up and on the stationary bike at 4am for 25 mins this morning.

I am going back on creatine as well......to help with strength and recovery. So maltodextrin intake will increase while I load for a few days.......LOL

One day down.......11 weeks 6 days to go !

-- Chi

[fitnessman]

Diet look good Pete! I would go with old fashioned steel cut oats over the instant (we all should). Steel cut oats are lower on the GI scale.

After your time off this would be a good time to increase strength. Some of my best strength gains have come off short layoffs.

Walkouts on the squats and some HEAVY lat work (with straps) and bingo!

[Chi_town]

I have to get to the store for some steel cut oats.......as all I had handy was the instant kind. At least it was without any added sugar.......LOL.

I plan on walkouts for my secondary sets on leg day tomorrow.
I even went out and had to buy 4 more plates to do them........LOL Legs are still ppretty strong, I think. I'll find out tomorrow.

tonight is tri's however

[Chi_town]

oh.........you know what ?

Yesterday, I did manage to get in 53 grams of fiber

[warped]

You toss the egg yokes and you're at 22%, with the same calories.

I like the mindset behind your plans. I see a lot of people confused as to what to do. "Should I eat this, I heard that it's not good", etc, etc. I look at it this way, if I question the ingredients or have to look at the nutritional content I probably shouldn't eat it.

Good luck obtaining your goal!

[Hibiscus09]

I just buy Quaker Old Fashioned oats. I really don't like instant oatmeal. I've tasted the packets of instant oats with flavor added. Blech!! I just fix my Old Fashioned Oats and add walnuts, butterbuds and cinnamon. Yummmm!

I've never tried the steel cut oats as they don't have them at the grocery store I go to, but I think Old Fashioned is pretty healthy also.

[Chi_town]

Originally posted by Hibiscus09
I just fix my Old Fashioned Oats and add walnuts, butterbuds and cinnamon. Yummmm!

Thanks for reminding me Hib..........I gotta try my oatmeal this way. Sounds Yummy is right

I will be eating oatmeal almost every day.......for the next 12 weeks. After that I am sure I will be oatmealed out for at least a few weeks.....LOL

[fitnessman]

I rank steel cut oats right up there with fertile eggs.

[Hibiscus09]

LOL!! Ooooooooohhhhh!! Steel cut oats are really, weally, weally important to you!

[fitnessman]

Yes.

[Chi_town]

I was up at 4am and on the stationary bike for 25 mins.
I decided it was too nice of a day outside and left work early to do a quick 20 miles (18 mph avg). A wonderful ride .

It was tri day which consited of:

Tri pull downs 10 sets of 10
Skulls 3 sets of 8
Kickbacks 3 sets of 8
3 sets of dips for fun

Tris were spent !

Yesterdays nutrition was as follows:

meal 1:
3 egg whites 49 0 1 10 (Cals/F/C/P)
1 multigrain bagel 231 1 47 10

meal 2:
oatmeal 100 2 18 4
4 peanuts in the shell (LOL) 42 4 1 2
1oz strig cheese 85 5 1 8

meal 3:
7oz grilled pork tenderloin (lean) 325 10 0 56
1.5 cups brown rice 328 2 69 7

meal 4: (pre bike ride meal)
Whey shake with 1 tbls flax 330 16 3 23
Myoplex deluxe protein bar 340 7 47 24
(only used the protein bar because I have had it since the Arnold and I did not want it to go to waste......normally I do not eat protein bars. Very rare!)

meal 5:
med salad (romaine, tomato, homeade ital dressing) 304 27 14 4
12 oz boneless skinless chix breast 330 3 0 75

Workout !

meal 6:
PW shake (whey and 1/4 cup maltodextrin) 315 3 30 46

meal 7:
1 cup fat free cottage cheese 160 0 10 28

totals :
2900 cals
79 g fat (25%)
257 g carbs (33%)
297 g protein (42%)

I still forgot to take my coconut oil..........I will not forget today........LOL


I think all in all a good days nutrition. Like I said I normally would not eat protein bars...........and that pre bike, shake is far from my norm, but I was in a hurry to hit the trails.

Overall I like the way both cals and carbs were spaced out given the events of the day. I had good energy all day.


-- Chi