Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
For Month of April 2013:
AM Cardio @ 60% heart rate on Treadmill for 45 minutes or longer for a minimum of 5 days a week.
2nd week ADD PM HIIT Cardio for 30 minutes on elliptical 3x a week starting the second week.
PM Resistance training: Split body parts using a combination of bodyweight exercies and weights 4-5 days a week
Strength/Stretch/Core Activities: One or more of: pilates, yoga or swimming
My focus right now is getting in all my workouts & build strength back up.
My Nutrition Program View My Full Nutrition Program
My nutrition program involves a TKD (Keto) diet as of 12/17/2012...
...ratios 70/25/5 based on 1800-2000 cals more towards the 1800 cal than higher range
...carbs from veggies
...combo of fats including healthy fats & others as described in Keto diets
Plus the following modifications specific to my health issues:
No gluten containing products
Limited dairy, coffee or caffeine products
No salt, pepper, cinnamon, soy, rice, corn, carrots, peas, beans & potatoes
Lean protein sources with beef/pork a couple of times a month
Natural herbs for flavoring and natural detoxification
Water number one drink
Flaxseeds and Flaxseed oil used daily
Meals every 3-4 hrs (tough to do when in school and spending a lot of the time driving people around)
Supplementation: protein shakes (following the above guidelines), Glucosamine/MSM/Hyaluronic Acid, Magnesium, Calcium, Potassium pills; Vitamin D & B-12 pills (prescribed by doc: I'm vitamin D deficient as well as B-12); Omega 3 Fish Oil, Vitamin C, Multi-vitamin.
My Supplement Program View My Full Supplement Program
Supplementation is vital being I don't absorb nutrients well...
1200 mg Omega 3 Fish Oil: divided serving morning/night
5HTP as prescribed by doctor: 2x a day
Protein shakes: as supplementation after workout or for a quick meal.
Glucosamine/MSM/Hyaluronic Acid: 2 pills a day (amazing results with my knees after I started using this...the one supplement I will never give up!)
Magnesium, Calcium, & Zinc plus Potassium pills
Vitamin D pills
B-12 daily injections
For thyroid function (as prescribed by doctor):
Selennium, Biotin, Beta Carotene
JUST TO SEE IF IT WORKS:
Green Coffee Bean Extract 2x a day (first time I've ever bought this figured I'd give a one month trial.I have noticed fat loss in problem areas, but can't say for sure if it's the pills or just from my diet and exercise).