ArizonaEli - Stayin' Fit Log

[ArizonaEli]

Warmup

531 Bench Press
5 x 105
5 x 130
3 x 155
5 x 165
5 x 190
5 x 215
Pyramid Sets
5 x 190
12 x 165

Assistance Sets
Bench Press
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135

5 sets of 10
60# x Biceps Dumbbell Curl
BW x Olympic Ring Dip
45# x Dumbbell Chest Fly
BW x Pull Up


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 1.5 cups cold cereal + 1.5 cups milk: 400 calories / 12g protein
3) 10oz skinless chicken breast + 1 red yam: 480 calories / 67g protein
4) Salad w/cheese: 400 calories / 4g protein

Total: 1910 calories / 109g protein

[yaaar]

I read:

Warmup

531 Bench Press

And thought "HOLY HELL MAN!" Then I continued reading... Still some great numbers.

[ArizonaEli]

I read:



And thought "HOLY HELL MAN!" Then I continued reading... Still some great numbers.

Hah, yes I suppose it isn't a reader-friendly log - it's just for me to track my progress as I start lifting again (it's been well over a year since I touched a weight-set). The "warmup" just stands for some stuff I do to get by shoulders warmed up etc.

[ArizonaEli]

5 mile mountain trail run


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) Quesadilla: 380 calories / 20g protein
3) Salad w/cheese: 400 calories / 4g protein
4) 3/4 cup oatmeal w/ 1/4 cup raw pecans, 2 cups milk: 585 calories / 24g protein

Total: 1995 calories / 74g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) Taco Bell Burrito meal: 580 calories / 28g protein
3) 10oz boneless/skinless chicken breast + 1 red yam: 480 calories / 67g protein
4) 2 peaches: 120 calories / 3g protein

Total: 1810 calories / 124g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

Tabata Jumping Pull-ups, then
Tabata Sit-ups

Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) Taco Bell Taco meal: 370 calories / 15g protein
3) 18oz chicken breast + steamed broccoli: 950 calories / 163g protein

Total: 1950 calories / 204g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

3 rounds for time:
15 x 35# Kettlebell swing
110' VersaClimb
5:11


Meals for the day

1) 3 chicken legs: 570 calories / 54g protein
2) 12oz chicken breast + steamed mixed veggies: 745 calories / 115g protein
3) 1 slice cheese pizza: 285 calories / 12g protein
4) 1 cup oatmeal: 300 calories / 5g protein

Total: 1900 calories / 186g protein

[ArizonaEli]

I'll spend the next three weeks fine-tuning my diet and letting my body adjust to the old routines again, and then see if I can't step it up a bit.

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

Fight Gone Bad: 257


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 3 chicken legs: 570 calories / 54g protein
3) 10oz boneless/skinless chicken breast + 1 red yam: 480 calories / 67g protein
4) 1 cup oatmeal: 300 calories / 5g protein

Total: 1980 calories / 152g protein

[ArizonaEli]

Friday will be a rest day.

Keeping in mind my goal is significant fat cutting over the next 90 days ...

I read the Michael Matthews article on weight loss (http://www.bodybuilding.com/fun/lose...-shredded.html) and, while it's nothing new, it's definitely a good reminder. I checked:
1) my calorie tracking (Katch-McArdle * age factor * TEED * .7)
2) vs his method (Katch-McArdle BMR * 1.35 * .8)
3) vs Katch-McArdle BMR maintenance at my target weight (195)

and I got:

1) 2169
2) 2399
3) 3246

Interestingly, so far I've been limiting total calories to under 2100 per day using strict measuring with very little side effects (I'm not hungry all the time, I am doing ok with my work, I am not unusually sore, etc). Obviously Katch-McArdle is really wrong (even when I was in training camp for an MMA fight doing 2-a-days I didn't eat more than 3000 calories/day, and I wasn't losing weight). So for now I am going to stick with the 2000-2100/day calorie goal and see how my weight and exercises look in a month.

[ArizonaEli]

Warmup

531 Bench Press
5 x 105
5 x 130
3 x 155
3 x 180
3 x 205
3 x 230
Pyramid Sets
3 x 205
13 x 180

Assistance Sets
Bench Press
10 x 135
10 x 135
10 x 135
10 x 135
10 x 135

5 sets of 10
60# x Biceps Dumbbell Curl
BW x Olympic Ring Dip
45# x Dumbbell Chest Fly
BW x Pull Up


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 14oz skinless chicken breast: 500 calories / 88g protein
3) Salad w/cheese: 400 calories / 4g protein
4) 3/4 cup cold cereal + 1/2 cup milk: 160 calories / 5g protein

Total: 1690 calories / 123g protein

[ArizonaEli]

5 mile trail run

then

HIIT: 5 rounds of hill sprints
60s ME
240s rest


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 1.5 cup cold cereal + 1 cup milk: 320 calories / 10g protein
3) 1 cup oatmeal: 300 calories / 5g protein
4) 3 chicken legs: 570 calories / 54g protein

Total: 1820 calories / 95g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 3 chicken legs: 570 calories / 54g protein
3) Salad w/cheese: 400 calories / 4g protein
4) 1 cup cold cereal + 3/4 cup milk, 1 apple: 350 calories / 8g protein

Total: 1950 calories / 92g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

W
"Karen"
150 wall balls, 20 pounds
5:54


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) Taco Bell Burrito: 830 calories / 32g protein
3) 10oz chicken breast + mixed veggies: 560 calories / 96g protein

Total: 2020 calories / 154g protein

[ArizonaEli]

ArizonaEli
5 rounds of:
5 minute VersaClimb
60 second rest

MG
5 rounds of:
110' VersaClimb
15 T2B


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 10oz chicken breast + mixed veggies: 560 calories / 96g protein
3) 16 oz lasagna: 735 calories / 45g protein
4) 1.5 cup cold cereal + 1 cup milk: 320 calories / 10g protein

Total: 2245 calories / 177g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

4 rounds of:
1 minute AMRAP 24" Box Jump
1 minute Olympic Ring Support position
1 minute AMRAP 135# deadlift
1 minute AMRAP situps
2 minute rest


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 10oz chicken breast + mixed veggies: 560 calories / 96g protein
3) 2 sliced pizza: 660 calories / 26g protein
4) 1/2 cup oatmeal: 150 calories / 2g protein

Total: 2000 calories / 150g protein

[yaaar]

Sure do like those breakfast burritos!

[ArizonaEli]

Sure do like those breakfast burritos!

And chicken with veggies.

I work 55+ hours a week, have studies 54+ hours per week, and exercise 6+ hours per week. 49+ hours per week of sleep, and almost my entire 168 hours per week are accounted for. Variety is not high on my list of priorities - fast, tasty, easy to count calories / measure, and healthy are my only concerns.

[yaaar]

Holy cow, that's pretty hectic.

[ArizonaEli]

Rest Day

Meals for the Day

1) Small Breakfast Burrito: 230 calories / 12g protein
2) 2 Tacos: 370 calories / 15g protein
3) 10oz skinless chicken breast + 1 red yam: 480 calories / 67g protein
4) 1 cup oatmeal: 300 calories / 4g protein

Total: 1380 calories / 98g protein

[ArizonaEli]

Warmup

531 Bench Press
5 x 105
5 x 130
3 x 155
5 x 190
3 x 215
2 x 240
Pyramid Sets
3 x 215
14 x 190

1eRM: 278

Assistance Sets
5 sets of 10:
Bench Press x 135
Dumbbell Biceps Curl x 60#

Gymnastic BW Workout
5 sets of 10
Ring Dip
Pull Up
Ring Push Up


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 2 Tacos + 1 scoop ice cream: 675 calories / 20g protein
3) 1 cup cold cereal + 1.5 cup milk: 310 calories / 13g protein
4) 1 chicken breast + 1 chicken thigh: 565 / 90

Total: 2180 calories / 149g protein

[ArizonaEli]

Sunday is Run-day

6 mile run (track)

Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 2 Tacos: 370 calories / 15g protein
3) 10oz chicken breast + mixed veggies: 560 calories / 96g protein
4) 1 cup oatmeal: 300 calories / 4g protein

Total: 1860 calories / 141g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest


Meals for the Day

1) 1 chicken thigh + mixed veggies: 590 calories / 42g protein
2) 2 chicken tacos: 330 calories / 22g protein
3) 11oz chicken breast + mixed veggies: 540 calories / 76g protein
4) 1 cup oatmeal: 300 calories / 4g protein

Total: 1760 calories / 144g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

M
Tabata VersaClimb
80 calories [PR: 88]


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) Tostada: 380 calories / 19g protein
3) 1 chicken thigh + mixed veggies: 590 calories / 42g protein
4) 3/4 cup oatmeal + 1 cup milk: 345 calories / 11g protein


Total: 1945 calories / 98g protein

[ArizonaEli]

5 rounds of:
5 minute VersaClimb
60 second rest

GW
5 rounds of
15 x 75# Push Press
15 x Push Ups


Meals for the Day

Had to spend the day at a conference out of town, food was catered with zero healthy options. I'm calling it:

Total: approximately 2800 calories / maybe 60g protein

I only ate two meals (salad and a pasta dish with carrots) so that may be vastly over-estimating the calories, but I don't trust food that I didn't prepare.

[ArizonaEli]

3 rounds of:
5 minute VersaClimb
60 second rest

Every minute on the minute:
5 x BW Ring Pulls
10 x Squats
15 x Sit Ups
16 rounds (completed, but running late for work so had to cut short)


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 1 chicken thigh + 1 re yam: 590 calories / 37g protein
3) 11oz boneless/skinless chicken breast + 1 red yam: 540 calories / 72g protein

Total: 1760 calories / 135g protein

weight: 230.2

[yaaar]

Kicking ass over here Eli!

[ArizonaEli]

Rest

Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 1 chicken thigh + 1 red yam: 590 calories / 37g protein
3) Taco Bell: 980 calories / 30g protein

Total: 2200 calories / 93g protein

weight: 229.6

[ArizonaEli]

weight 229.0

Warmup

531 Bench Press (de-load)
5 x 105
5 x 130
3 x 155

Assistance Sets
5 sets of 10:
Bench Press x 135
Dumbbell Biceps Curl x 60#

Gymnastic BW Workout
5 sets of 10
Ring Dip
Pull Up
Ring Push Up


Meals for the Day

1) Eggs and Donuts: 820 calories / 24g protein
2) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
3) 11oz chicken breast + mixed veggies: 540 calories / 76g protein

Total: 1990 calories / 126g protein

[ArizonaEli]

Sunday is Run-day
5 mile mountain trail run
5 x hill sprints


Meals for the Day

1) Breakfast Burrito (3 eggs, 2oz Red Yam, 1 piece bacon, tortilla): 630 calories / 26g protein
2) 1 cup oatmeal + 1 glass milk: 560 calories / 26g protein
3) 11oz chicken breast + mixed veggies: 540 calories / 76g protein

Total: 1730 calories / 128g protein

weight: 229.4