Contest Prep Dieting starts tomorrow, it goes in stages but an example of it was below. If all pans out, cardio will start at 5:30 am and be about 30 minutes.  Progress pics will be posted in a few weeks.

Eating out doesn’t have to be the death sentence for your nutritional plans or goals. With a little planning you can enjoy your time out and get the benefits of a healthy meal.

• Plan your meal out in advance if possible
• Keep the meal small, restaurants have a tendency to increase the portion sizes.
• No salad dressing, this has loads of fats and too many excess calories.
• Eat half of the portion size on the plate and take the rest home.
• Keep the meal simple – the more complex the meal the more hidden calories and/or items.

Chinese:
Steamed meats & vegies: calories – 221, Protein – 41, Carbs – 8, Fat 2
Beef broccoli: calories – 300, Protein – 22, carbs – 22, Fat – 14

Italian:
Grilled chicken, steak or fish, served with vegies: calories 192, protein – 35, carbs – 7, fat – 2
Minestrone soup: calories – 101, protein – 5, carbs – 18, fat – 1
Chicken, steak, fish or shellfish in arrabiata sauce – calories – 156, protein – 21, carbs – 4, fat – 5

Mexican:
Chicken fajitas: calories – 221, protein – 40, carbs – 8, fat – 2
Carne asada: calories – 300, protein – 34, carbs – 4, fat – 10
Taco salad: calories – 330, protein – 22, carbs – 20, fat – 19

Steakhouse:
Tri tip: calories – 336, protein – 48, carbs – 0, fat – 16
New York Strip – calories – 505, protein – 72, carbs – 0, fat – 24

Seafood:
Any fish grilled, broiled, seared or blackened without sauce: calories – 312, protein – 34, carbs – 0, fat – 18
Steamed lobster: calories – 135, protein – 28, carbs – 1, fat – 1
Oysters: calories – 114, protein – 12, carbs – 6, fat -4

So I came across a new baked potato recipe that could help with assisting the diet and keeping things unique.

• Bake or nuke a potato until it’s soft in the center, then scoop out the insides.
• Mix the potato insides with tuna fish and vegetarian baked beans.
• Put the combo back into the potato
• Pour salsa on top
• Enjoy

For some this may seem disgusting but when dieting down this is a new alternative to a healthier meal that’s a little different.

kt

I found this on Cnet.com

http://news.cnet.com/8301-17852_3-10439333-71.html?tag=mncol

My thought, allow for only a  limited amount of time on the game console and possibly before bed. Unless sick, games shouldn’t be an all day deal.

kt

The majority of sets will be three, most seem to go to 10 – 12 reps, for the most part I don’t really count the reps anymore.

• V Bar Pullups
• DB Rows
• Wide Pulldowns
• Preacher Curls
• Cable Curls
• Concentration Curls
• BB Wrist Curls

The routine has been switched, as well as the days that I typically work a specific bodypart. From the previous workout, I can feel a difference just in the decreased endurance and increased fatigue.

Legs are going to be no different.

• Smith Squats – 3 sets
• Hack Squats – 3 sets
• BB Lunges – 3 sets
• Leg Extentions – 3 sets
• Hyper extensions – 3 sets
• Leg Curls – 3 sets
• Standing Calf Raises – 4 sets
• 1 Leg Donkey Calf Raises – 4 sets

Diet has a continued focus of high amounts of protein – consuming between 300 – 400 grams per day.

I’ve changed the workout for this week and plan on alternating workouts every week for the next several months. In doing so, the goal is to prevent the body from adjusting and allowing for a larger variety of exercises to keep things “fresh”

• DB shoulder press – 3 sets
• Smith upright rows – 3 sets
• Cable lat raises – 3 sets
• Cable bent lat raises – 3 sets
• Cable crunches – 3 sets
• Hanging leg raises – burnout

Traps would’ve been added into this workout, but they were done yesterday.

So I’ve done it again and changed things up… Erin talked me into switching to wordpress and I’m converting all files to my original site.

As things progress, the site will undergo changes over the next several weeks.