Feeling full, Without The Calories

Now that school is out for summer and I have a break from teaching, there is a little more time in my day to hit up the grocery store and prepare some fresh cooked meals.  Usually during the school year most of the food I eat is out of Tupperware and cooked a few days in advance.  For the most part, I tend to eat for fuel.  Since I have a little more time on my hands I've been exploring ways to get a little variety in my meals along with some much needed flavor.  The hard part was avoiding a surplus of extra calories.

As far as daily nutritional goals, my calories usually fall between 2,000 and 2,200.  I try to get in between 180-200 grams of protein throughout the day and the amount fat and carbohydrates I eat will vary on my activity level.  Lifting days = more carbs. Most of my carbs come from fruit and my fat sources are olive oil, coconut oil, various nuts, eggs, and grass fed red meat  I am by no means anywhere close to a vegetarian, but recently started incorporating a ton of various vegetables to my meals throughout the day.

The addition of fibrous vegetables to my meals has really satisfied my hunger, as well as improving my energy,and has made my digestive system function more efficiently.  The debate can go on between organic vs. non-organic or frozen vs. fresh and some people have the soul purpose in life to ridicule the "Paleo Diet". But, in all honesty, vegetables have too many health benefits to argue about, just eat em'.  

Vegetables can lower blood pressure, possibly prevent cancer, reduce the risk of diabetes, improve your circulatory system and reduce the risk of cardiovascular disease.  One of the "power" veggies is Spinach.  I use spinach in the majority of my meals.  Since I don't eat a lot of dairy, spinach provides calcium along with a broad spectrum of vitamins and a little fiber.   

Here are a few meal ideas that include a vegetable with every meal, plenty of protein, and will satisfy your hunger:

-Eggs with spinach, mushrooms, onion, red peppers and tomato.  Scramble 2-6 eggs (depending on your calorie/fat intake) add some egg whites for extra protein without the fat.  Coat a frying pan with 1tablespoon  of organic coconut oil, throw the veggies in and let them saute for about a minute, then add in the eggs.  Scramble em' up or cook em as an omelet.  It's amazing how much food your eyes will see, adding those veggies will make it appear like you are about to indulge in a 1,200 calorie meal where actually you are probably eating 300-600 calories (depending on how many eggs you use).  Usually I eat some fruit with this meal, an orange or apple or some mixed berries will do the trick.

-Protein Shakes.  One way to add a little substance to a protein shake is to add in some milled flax seed or chia seeds.  These ingredients add a little fiber and are a good source of essential fatty acids.  My "off the wall" ingredient is spinach, if blended correctly you won't even taste it!  I usually add in some blueberries  or another fruit for a little extra flavor and added antioxidants. If I need some extra calories, I'll add in some walnuts or natural peanut butter.

Trust me, you won't taste the spinach.  You can also add some coconut oil for a good source of fat and extra calories.

-Turkey Scramble.  I try to buy "organic" 99% lean ground turkey breast.  I fry it up in a pan with a little olive oil and then add in some spinach  and a big bag of mixed frozen vegetables.  Once I add the veggies I reduce the heat and cover the pan for about 10 minutes. Along with my turkey scramble, I usually eat an apple for some extra fiber or I will eat some cashews or almonds for dietary fat.  

I add a little hot sauce for a little extra flavor.

 -Shish Kabobs.  I usually use chicken or steak, but shrimp or scallops can work as well.  I like to load up the skewer with a variety of veggies (onion, peppers, mushrooms, and zucchini) mix in the protein source and throw them on the grill. It's almost fool proof to make a good kabob, just make sure you don't overcook the steak!

One of these days I'm gonna try buffalo as my protein source.

-Big Salads.  I like to add all sorts of leafy green veggies to my salads.  Everything from romaine to spring mix and sometimes kale.  Once I load up the greens, I'll throw some other stuff on such as mushrooms or peppers then 1 or 2 tablespoons of flax seeds or chia seeds.  For dressing I will mix apple cider vinegar, red wine vinegar, and some olive oil.  I have a variety of protein sources I can add on top such as salmon, chicken, or steak. I recently used grill shrimp and it was a success.  If I need to increase my caloric/fat intake I can add some chopped almonds or walnuts.

Depending on calorie/protein needs I'll add more chicken or hard boiled eggs.

If you are trying to gain weight and bulk up, this is obviously not the best nutrition advice for you.  But if you want to feel like you are eating a lot of food, while keeping your calories low- give some of these ideas a try.  You can always add some things in or take some things away, just don't overcook the steak!

How many days a week should you lift???

Over the years I've experimented with a variety of different training splits.  I've tried the traditional single body part split, you know- where you train one body part per day Monday through Friday (typical Muscle & Fitness routine).   I've done the upper body / lower body split, which was a four day program, basically upper body on Monday and Thursday and Lower body on Tuesday and Friday.

Recently, I was using a 3 day split, a total body routine each training day with a different emphasis on the BIG movements each session.  I've never tried lifting 2 days a week but in the near future it is something that I will probably consider so that I can do more sled / sprint training / med ball training.  During the winter or spring would be a great time to set up a 2 day lifting routine in South Florida because the weather is usually perfect for outdoor activity.

One conclusion I have come to is there is NO perfect program.  Sure, every program can work, but there is not one specific program that is the "holy grail" of strength training.  Of course your specific goal will come in to play when deciding which type of program to use and regardless of your goals they can be achieved lifting 2, 3, 4, or 5 days a week. 

Rather than the frequency of your training sessions (days per week) you should look into the type of exercises you are doing, the amount of set and reps, tempo of movements, and rest time between sets/exercises.  The majority of people I encounter want to build muscle, get leaner, and gain strength all at the same time.  Some choose to lift weights 2 days a week and some would rather train with weight 5 days a week.  Most of the time the exercises performed during the training sessions along with the amount of work done during that training session will not get someone closer to their goal.  When too many things are trying to be achieved at the same time the results will be mediocre at best.   It is very common to get stuck in a rut with training and continue the same Monday through Friday routine- we are creatures of habit. 

So, how many days a week should you lift?  I wish I had the "correct" answer.  The best advice I can give is to switch from what you are doing now if you are not progressing to your goal and  you've been on the same program for more than 6 weeks.  I would not advise anyone except for a potential bodybuilder or figure competitor to lift more than 4 days a week.  I think for most people a 3 day a week lifting routine would be optimal.  However, once your goals plateau or you get bored and complacent, switching to a 4 day routine would probably be a positive change.

The most important thing is not to develop program ADD, jumping from program and training split every two weeks.  When it is all said and done, exercise selection and intensity are more important than just about everything regarding the training environment.  If you are avoiding "full" squats and resorting to the leg extension as your main lower body exercise, you don't need to worry about training frequency, you should reevaluate your whole approach to proper lifting and conditioning.

I've been looking for the "perfect" program for the past 20 years, if anybody has any suggestions I'd be glad to give them a shot.  Since I just switched up my current training routine, my motivation and mindset have become more positive, that alone is worth the change....

Post-Cruise Randomness

Well,  I almost feel back to normal after my 7 night cruise to Nassau, St. Thomas, and St. Marteen.  The Ship, Allure of the Seas, was amazing.  I think that there were over 5,000 people on board and it really never seemed too crowded (except around the food-I'll discuss later).

There was plenty of stuff to do on board, so 7 nights actually went by pretty quick.  Between the Rock Climbing Wall, The FloRider and the fitness center you could stay extremely active or you could just lay by the pool and enjoy a little socializing, cheer on a belly flop contest, and act like you are really on vacation.   I did a little bit of both. 

Since this blog has a strength/conditioning/fitness/nutrition emphasis, I'll try to keep my randomness related to those topics with a little entertainment thrown in.

-The Gym. The free weight area was pretty decent.  There were dumbbells up to 75lbs. and plenty of benches as well as areas for pull-ups and dips.  I brought my TRX and some bands so I had a little variety in my workouts.  If machines are more your style of lifting/exercise, there was a big selection of Hammer Strength equipment.  There were spinning and group X classes going on, but if you know anything about me, you could imagine that I turned away from the atrocious movements being performed so I could avoid getting "bang head my against the wall" syndrome.

-The food.  There were A LOT of food options.  I really wish I took some pictures of peoples plates, it was borderline DISGUSTING!  I like to eat as much as the next person, but some of the people on the boat acted like they were held hostage and haven't seen food for 2 weeks.  I almost got knocked over by a "plump" woman who was moving with a vengeance when she saw fresh bacon being brought out.  There were a variety of "healthier" options so you could survive on this boat without eating like total crap.

-A Sad Sight. When I see an OBESE teenager eating a plate full of cookies, doughnuts, and any other high-sugar carb stacked like he is on a MAN vs. FOOD challenge- it's pretty sad.  I know, I know the kid is on vacation and he should enjoy himself.  This situation just affects me a little differently because I work with kids and I think parents need to take more responsibility for their child's health.  I know I didn't eat perfect and I was heavy in my late teens, but this kid was probably over 250lbs. and maybe 13 years old. I can only hope that he makes some changes so he can live a healthier life. Yes, he was eating with both parents right next to him and they definitely need to make some nutrition changes as well....

-Abusing Myself.  Well kinda.  I didn't eat that awful on the boat.  I did eat bread with every meal and consumed way more calories than I normally do, and maybe had a desert every now and than.  It's pretty much impossible for just about any guy that I know to limit NY Strips and Lobster Tail when, well - you can eat all you want.   If you were in mass gaining phase, a cruise would be a great vacation for you!  Some "liquid refreshments" out at the pool didn't help with calorie control and nutritious food choices, but I was on vacation and all of the extra calories were well worth it- well maybe.....

-18lbs.  Yep, I gained 18lbs. in 10 days. From Friday June 10th to Monday June 20th I gained 18 freaking pounds.   I wasn't depressed, upset, or surprised, I just started my day right on Monday and got back to eating high quality nutritious food and had a good lifting session and sprinting session.  On Tuesday I lost 8 of those pounds.  Obviously, it was mostly water weight combined with built up preservatives and waste, but the important thing is to realize you have a choice after vacation.  Either I could get back on track, or I could go back to my fatboy days.  It was really not a choice, I felt like total crap and couldn't wait to eat some free-range chicken and organic greens!

-Loterie Farm.  This was the highlight of my (our) trip.  Located on the French side of St. Martin, and basically in the middle of no where, there was this AWESOME nature preserve with Zip-Lines, rope sings, and suspension bridges.  It was not for anyone with fear of heights or a person who is in less than average physical shape.  It was a pretty solid workout and it was an experience I would definitely do again.  My wife got a nice bruise on her arm, but she was way ahead of me on the trail so I think she may have deserved  it (just kidding babe).

-Back to Reality.  Yep, I already did a few sprints, ate some organic turkey, free-range eggs, and I'm ready to go to the gym and crank up some intensity for my lower body lifting session.  It's been a while since I've done deadlifts  so I can't wait to pull some wight off the floor and get back to getting strong(er).  A vacation and some time off from heavy lifting, as well as eating really clean was definitely needed, but I really do enjoy my everyday life and I'm ready to re-focus and start achieving great things....

Goal Evaluation.....

What physical goal is most important to you: to improve physical strength, improve your physique, or increase your conditioning?  Think about it..... A lot of people want to be strong, lean, and in optimal physical condition and they try to focus on all three things at the same time.  What ends up happening?  Usually the area they enjoy doing the most  improves and everything else takes a backseat.

A while back I had a few different goals set up;
1. Perform a 475lb. Dead lift.
2. Get down to 8% body fat.
3. Run 20 hills with 1 minute rest in between.

I accomplished the 475lb. dead lift (a week ahead of time).  I have reduced my body fat, but not to the level I would like to have achieved.  On Thursday, I'll be able to determine if I make 20 hills or not.

Was the 475 dead lift MY most important goal?  Not really.  Because I'll be on a 7 night cruise and "shirtless" the majority of the time, as well as eating a lot of tasty food- the 8% body fat goal was little more important at this time. I'll probably be able to run 20 hills tomorrow and I'm pretty sure that after the cruise my dead lift could have improved, especially with some physical recovery and relaxing.

But why the dead lift?  What was the deciding factor in getting my strength up and not getting my body fat down? 
*trust me - I have gotten a lot leaner and lost a good amount of body fat

I can think of 3 reasons that I achieved my strength goal but not my physique goal.
1.  I love doing dead lifts (it's a great feeling to lift heavy weight of the ground)
2.  I love to eat.  When I "binge", watch out!  Remember, I'm a former fat boy.....
3.  I put a Youtube video on Facebook of a 455lb. deadlift and made a comment that I would hit 475 by the first week in June.  

I think all 3 reasons had a determining factor on which goal I achieved.  I should have been smarter, I could have posted pictures on facebook or my blog of my "quest for leanness".  Maybe that would have stopped me from ordering my second order or third order of food at Rocco's Tacos.  That "Cheat Meal" sometimes turned into a "cheat weekend".  Maybe being really lean wasn't that important in the back of my head.  Proving I can pull some weight off the floor is a little more motivating for me. 

Regardless of which goals I achieved or didn't achieve, I can't be upset with myself.  I got my body weight under 200lbs. on a regular basis.  I pulled 475 off the ground, and tomorrow I'm gonna run 20 hills like its a breeze.

When I reevaluate everything, I think I did achieve what I truly wanted.  There are a lot of lean individuals out there, but I don't know a whole lot of people who can pull a decent amount of weight off the ground with no wrist wraps or belt.

I've already planned my next strength goal (315 front squat) , when I get back from my honeymoon I'll post some video to keep me on track and give me a reality check every now and then.  As far as physique and conditioning goals, everything falls in place with a heavy ass front squat so I'm not too worried....

End of the week thoughts.... (and my 3 favorite blogs)

ONE WEEK LEFT!  That's all I have left of school this year.  All in all, I had a pretty good year coaching my students.  I had some great athletes and some kids that as they get older, will make a huge impact on Broward County high school athletic programs. 

I managed to balance out training, teaching, learning, blogging, social life, and marriage/wedding stuff pretty darn well!  I am really looking forward to this summer to train more, read more, and learn more.  I also am going to be spending a lot of time lifting, sprinting, and just being as physically active as possible.  This is my first "married" summer, so I am really looking forward to spending some quality time with the wife.

Anyway, instead of some random thoughts I think it's a better idea to pick out my 3 favorite blogs and give you some good weekend reading.  Here ya go:



3. Positive Influences

2. What Is Important?

1. Are you Serious??????

Hope you enjoy my list, there is a little motivation and a little humor - a pretty good balance for some Friday entertainment.   I'm almost at 100 posts, so I've done my fair share of blogging and I found out that I really enjoy writing about strength, nutrition, and just being awesome.  Throughout the summer I look forward to writing some more educational blogs and hope to provide you guys with some useful information as well as a few laughs.

Have a great weekend!

Moving Forward....

Well last Friday I achieved one of my goals that I set out to reach by the first week in June.  I was going to wait until this Friday to load up the bar and pull some heavy weight, but my emotions got the best of me in the gym.   I was a little aggravated that some moron was hogging the platform, taking 5min rest between sets, and only lifting 225lbs. with godawful form.  So the plan I had scripted for my 475lb. deadlift was thrown out the window and I decided to just "hit the damn lift".  Don't get me wrong, it was a "grinder rep" but I pulled the weight from the floor and locked it out. Success.

Where do I go from here?  It's time to refocus and strive to achieve something else that is measurable and physically demanding.  I could always set my mark on a 500lb. dead lift, but I actually pulled 500 before.  I just don't count the lift.  Why? I used straps, I was 220lbs. of chubbyness, and the form was horrendous. 

So why not focus on a heavier deadlift?  For one, the deadlift is my strongest lift.  I love to deadlift.  It's easy to get motivated for and I look forward to em' every week.  Another reason is to challenge me mentally as well as physically and I feel the new goal should be something that will take 100% planning, focus, and dedication.  So here it is.....

A 315lb. Front Squat.  

Yeah, I know some people will say, "That's easy weight".  But to be honest, the front squat (to proper depth) is a pretty difficult lift for me.  After watching numerous people in the gym attempt front squats, the ones who actually load on some decent weight have ass/crap form and don't even come close to parallel. 

So when will this feat of strength be achieved?  By the second week in August.  I have 2 1/2 months to get my butt in gear and start loading up the weight. My best front squat to date is 275lbs.   I have some events which training will be compromised (7 night cruise on June 12th and Key West for the 4th of July) but other than that my training will be well planned out and easy to comply with because of  my summer vacation from school.  

I have my goal, my time frame, and I thought about the possible obstacles that I might encounter.   I have a plan and a vision of what I want to achieve and why I want to achieve it = because FRONT SQUATS SUCK and they are a lift that very few people go actually push themselves past their comfort zone.   If I can motivate myself to a get better at a lift that is extremely challenging to me - I have become physically and mentally stronger at the same time.  

What's your goal? When will you achieve it?  What will you do to get there?  

If you don't have a clue on what you want to achieve physically and mentally, how will you know that you are getting better? If your not getting better at something, isn't it time you kick complacency in the ass?  

It's time for me to move forward and get better - one day at a time, one goal at a time......