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Monday, September 22, 2014
Monday, August 25, 2014
Monday, July 14, 2014
Lean Gains
Busy weekend , Concert on Friday at the Blues Hills pavilion, Doobies Brothers and Peter frampton, Fn incredible.Went with neighbors wife , long story we were good!
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL
Had to work on my weight this weekend, clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!
It worked shirts and Pants are loose again!
That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...
Here is the schedule from Martin Berkum's blog , specific to me!
I work out at 5 am
Early morning fasted training
Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.
6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.
For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.
Be good Team
Mike Wetzel
Here is a link to the Blog
http://www.leangains.com/2010/04/leangains-guide.html
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL
Had to work on my weight this weekend, clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!
It worked shirts and Pants are loose again!
That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...
Here is the schedule from Martin Berkum's blog , specific to me!
I work out at 5 am
Early morning fasted training
Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.
6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.
For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.
Be good Team
Mike Wetzel
Here is a link to the Blog
http://www.leangains.com/2010/04/leangains-guide.html
Monday, March 3, 2014
week 4
Been keeping up with the programs P90x / T25, loving both T25 is not long enough LOL
i usually go to the next disc if I have 10 minutes...
Been loving the fit bit ( One) tracks sleep etc, little competition with friends on there who are keeping similar numbers, one night a girl messages me I was at 11450 and she was at 11508, she says cmon Mike!
It was 1000, I said I am going to bed you win LOL
You can taunt people too its all good fun!
Just trying to get to 10000 steps every day it helps with the diet/ weight issues...
If I get out of work be 5:00 and get home it is still somewhat light out, I walk the dogs across the street good for them good for me ..
I have been getting up and riding my bike at 4:30 am just to get in a good 1/2 hour cardio, above and beyond the workouts, 25 miles on deck for this morning on the bike.
was out the door one morning by 6 am after riding!
Have a good Sunday all!
Mike
i usually go to the next disc if I have 10 minutes...
Been loving the fit bit ( One) tracks sleep etc, little competition with friends on there who are keeping similar numbers, one night a girl messages me I was at 11450 and she was at 11508, she says cmon Mike!
It was 1000, I said I am going to bed you win LOL
You can taunt people too its all good fun!
Just trying to get to 10000 steps every day it helps with the diet/ weight issues...
If I get out of work be 5:00 and get home it is still somewhat light out, I walk the dogs across the street good for them good for me ..
I have been getting up and riding my bike at 4:30 am just to get in a good 1/2 hour cardio, above and beyond the workouts, 25 miles on deck for this morning on the bike.
was out the door one morning by 6 am after riding!
Have a good Sunday all!
Mike
Monday, February 24, 2014
Week 3 P90x/T25 Hybrid!
Good day hiking and skiing at Whitehall reservoir about 4- miles total in the heavy snow. Going down for a 30 minute bike ride NOW<
to Loosen up the legs, What ARE YOU DOING TODAY!
P90X Chest Shoulders and Triceps after work!
to Loosen up the legs, What ARE YOU DOING TODAY!
P90X Chest Shoulders and Triceps after work!
Tuesday, January 28, 2014
Week 4
Week 4
Hey team week 4, travelling for three days so no wo, but back to P90x , this week, a friend gave me T25 to try, Are there any good hybrids for me to combine with P90x?
Week 4 Rest week but I need to make up legs and back so here goes tonight Legs and back and Yoga ( not x but at least FOY).
felling good and ready to rock this place.
I am ready to start run walking soon, need a decent day above freezing, (32 degrees)
Mikey
Hey team week 4, travelling for three days so no wo, but back to P90x , this week, a friend gave me T25 to try, Are there any good hybrids for me to combine with P90x?
Week 4 Rest week but I need to make up legs and back so here goes tonight Legs and back and Yoga ( not x but at least FOY).
felling good and ready to rock this place.
I am ready to start run walking soon, need a decent day above freezing, (32 degrees)
Mikey
Wednesday, January 8, 2014
Slimdown Showdown challenge
ok here is the challenge
http://www.crowdrise.com/
I am trying to get 50 cents to $1.00 per pound , it all goes to UNICEf no 40 % administrative costs.
It runs until the end of Feb now
Can anyone help me out?
Mike
http://www.crowdrise.com/
I am trying to get 50 cents to $1.00 per pound , it all goes to UNICEf no 40 % administrative costs.
It runs until the end of Feb now
Can anyone help me out?
Mike
Days 2/3 P90X round 8
Good Morning
Ok Day 2 /3
Day 2 Did not happen
Doctor visit went well
Xrays are "normal" small spurs from the PF , no major arthritis or anything.
Gave me another shot in middle of foot at that toe joint.
I gotta say it hurt and was swollen all night , so wo did not happen.
He said to focus on shoes and orthotics for good support and we will go from there. It must have been a bad bout of bursisitis!
Will make it up tonight
Snowblower came at 7 pm , will check it out tonight.
Tonight will be 45 minutes bike & S&A
How is everyones"clean" eating going this year?
Mine is going well, cut out all whites, except potatoes, they are fine in small portions cooked healthy.
Soo no sugar, no sweet, no white bread, no pasta
these all equal SUGAR/Turns to FAT!
Eat more coconut in cooking and coffee.
just got rid of all the xmas goodies and have the clean diet dialed in!!
Weight off
we are having a weight off contest at work , it is for Unicef does anyone want to go in for say 25 cents per pound?
Goal is 30 #'s for now.
What is everyone doing for their dietary health?
remember " abs are made in the kitchen!!!"
Have great day!
Ok Day 2 /3
Day 2 Did not happen
Doctor visit went well
Xrays are "normal" small spurs from the PF , no major arthritis or anything.
Gave me another shot in middle of foot at that toe joint.
I gotta say it hurt and was swollen all night , so wo did not happen.
He said to focus on shoes and orthotics for good support and we will go from there. It must have been a bad bout of bursisitis!
Will make it up tonight
Snowblower came at 7 pm , will check it out tonight.
Tonight will be 45 minutes bike & S&A
How is everyones"clean" eating going this year?
Mine is going well, cut out all whites, except potatoes, they are fine in small portions cooked healthy.
Soo no sugar, no sweet, no white bread, no pasta
these all equal SUGAR/Turns to FAT!
Eat more coconut in cooking and coffee.
just got rid of all the xmas goodies and have the clean diet dialed in!!
Weight off
we are having a weight off contest at work , it is for Unicef does anyone want to go in for say 25 cents per pound?
Goal is 30 #'s for now.
What is everyone doing for their dietary health?
remember " abs are made in the kitchen!!!"
Have great day!
Tuesday, January 7, 2014
Round 8
P90X Day 1, Done last night, good restart , pushups went better than I thought they would, man was my back on fire last night.
So, I am going to the podiatrist for another visit today, xrays were done , so now he can tell me what is up with my foot, little sore yesterday after busy weekend , new boots, not limping just a little tender.
Today is much better.
I have a good(broken in)work boot on and it does not hurt.
So i rode the bike 21 miles indoors Saturday and took trevor for a 4 mile snowshoe Sunday , love the north in the winter, except for the excessive part( cold & snow).
We were jumping over ditches yesterday at jobsite yesterday at work , legs were fried...
Great inspirations group!!!
Need some skin gals!!!
Mike
So, I am going to the podiatrist for another visit today, xrays were done , so now he can tell me what is up with my foot, little sore yesterday after busy weekend , new boots, not limping just a little tender.
Today is much better.
I have a good(broken in)work boot on and it does not hurt.
So i rode the bike 21 miles indoors Saturday and took trevor for a 4 mile snowshoe Sunday , love the north in the winter, except for the excessive part( cold & snow).
We were jumping over ditches yesterday at jobsite yesterday at work , legs were fried...
Great inspirations group!!!
Need some skin gals!!!
Mike
