Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Mondays & Fridays: cardio on stairclimber, weightlifting: legs/butt
Tuesdays & Saturdays: cardio on rowing machine, weightlifting: back/biceps/lats
Wednesdays & Sundays: cardio on treadmill, weightlifting: abs/obliques
Thursdays: cardio on elliptical, weightlifting: chest/triceps/shoulders
Those are my morning workouts. I try to squeeze in yoga every evening.
My Nutrition Program View My Full Nutrition Program
Food, Glorious Food :)
I workout from 6:00 - 8:00 a.m., so I eat some protein by 8:30. Then, I eat breakfast at 9:30 (oatmeal and fat-free, no high fructose corn syrup yogurt).
At 11:00 a.m., I have a Muscle Milk light.
At 12:30 p.m., I eat lunch (sandwich with extra meat on whole wheat bread... usually some sort of panini like grilled chicken breast or roasted turkey with spicy mustard, spinach, sliced pepperoncinis, diced jalapenos, and sliced habaneros--sometimes I'll add low-moisture, fat-free mozzarella).
At 2:00 p.m., I choke down a protein bar (haven't found one that I genuinely like, yet... but lots I can tolerate... with enough water). :)
At 5:30-6:00 p.m., I'll eat dinner. It's usually some combination of a steamed veggie, complex carb (quinoa usually wins out because it's also a protein source), and the primary component being another lean protein (salmon, baked/grilled/rotisserie chicken or turkey, etc.).
Twice a week, I have dessert, and it usually is a few pieces of fresh fruit. However, I am known to have a love affair with Ghirardelli brownies and, at Easter time, Cadbury eggs. So, usually once a month or every other month, I'll give in and grub down on some brownies--or, more accurately, the "brownie dough," as it doesn't always make it to the oven (or cookie dough froyo).
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
Laaaaame, I know, but...
I made my own "motivational" calendar, and each day has its own little quotation (mostly featuring the Arnold, with his little pithy remarks like: "The best activitities for your health are pumping and humping." or his more inspirational insights, like: "Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on.")
I keep a couple post-its around my place with Bible verses, like "19 Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, 20 for you were bought with a price. So glorify God in your body." (1 Cor. 6:19-20) and 1 Cor 9:27a, where Paul talks about mastering his body and making it his slave, a mantra which runs through my head during the "hate" phases of my love/hate relationship with cardio.
I'm usually involved in some league, and I'm pretty competitive, so I always want to be faster or more hardcore in whatever way it relates to whatever sport I'm playing. So, at every game, I note what I need to work on, and bust my butt on it the following week(s). For example, last year it was softball, so if I'm having to slide into bases too often, then I know I need to work on sprints, or if my leads are a little weak, then I'll plyo it up, or if my throws don't pack enough speed or oomph, then I'll hit shoulders and arms extra times.