Getting in shape (and staying there)

How does one "get in shape" and stay there. How to fight the rebound? On on so many different sites there is oh so much different info on getting in shape that the newcommer is confused and the veteran is amused. All things in moderation and moderation in all things. Get safe slow steady and certain progress. How?

Many different aproaches, views and explanations etc are possible, but they all boil down to the same principles and ideas. In this article I will try to give you the HOW to train WHAT to eat WHAT to avoid without the excessive amounts of WHY. Pure, simple, proven to work, free.

1st macro completed, 2nd starts on 2011-01-03

This are the numbers (in kg) for the 2nd macro that will begin on 2011-01-03. 

The 1RMs used for the calculation are (based on results gathered from 2010-12-24 to 2010-12-30):
smith squat 1RM: 90kg
pullup 1RM: 0 (bodyweight, around 95kg)
dead 1RM: 95kg
incline bb bench press 1RM: 70kg

The numbers used for the first cycle (based on results from 2010-11-29):
smith squat 1RM: 70kg

pullup 1RM: 0 (bodyweight, around 95kg)

dead 1RM: 75kg

incline bb bench press 1RM: 60kg

One might say this is quite an impressive progress... that or the numbers for first cycle were not accurate (too low). Will  see how the 2nd cycle goes.

Finally the numbers for 1st macro

1st macro (2010-11-29 to 2010-12-30)

:)

Ketogenic day - tasty meals

Today was another grand day. The highlight of the day was my delicious lunch (on the picture). On top of that I managed to get more or less optimal ketogenic split (0% carbs, 40% prots, 60% fat) - see the attaced food report. For all you interested in how to eat tasty ketogenic food there is my daily menu. On images are my daily menu and a breakdown of callories. Click on the images for larger (readable pictures). As you can see on the top chart (food variety) I ate a variety of foods (and even there I left out my daily Hi-Tec slow release protein, the vitamin pills, the mineral pills, 1 spoon of flax seed oil, 2 omega3 fishoil pills. The foods of the day were: cattfish, greek cheese (feta), eggs, cottage cheese, tun, olives, jalapeno peppers, mozzarella, onions, walnuts, mayonnaise, peanut butter, whey protein (for the PWO - post workout shake) and edam cheese. Quite a list, don't you think?

The tools used for the menu and ts analysis are curtesty of SparkPeople. If you are wondering how to track your diet this might be the place to go. Also check my lowcarb cookbook a list of ketogenic means (well, more or less, do be careful and check the nutrient breakdown) hosted by SparkRecepies.

Note: I am in now way affiliated with SparkPeople; just a satisfied (and therefore happy) user.

Peak Hellburner is here

True to their word Profitness shop sent me the fatburner they forgot to send 2 days ago and I am ready to give good riddance to my fat with the (more or less) stylish "Burn in hell, fat!"

Here you can see the detiled specs in slovenian language and here is the manfacturers page.

This is a 5-stage fatburner product that is supposed to be even better than the rest of them without the niacin blush we can notice when taking Scivation Dialene 4x and without illegal additives like Ephedrine from the famous ECA stack (Note: the A in ECA is Asphirine and it turned out it did not have the expected effects and did not assst in gettign the results the users were aiming for - so do not eat Asphirine to loose weight!).

I am going to test this and I already made the before photos. If time shows the after photos will be different enough to display them both in comparison I will let you know - by posting them on this blog :)

You can see how it goes by reading this blog or you can join me on my jurney by buying Peak Hellburner (click for link to the shop).

Ketogenic diet - ketogenic meals

There is a lot of talk about low-carb ketogenic diets but no clear ketogenic diet cookbook. Most resources just list the "acceptable foods" and let you figure out what to do with that - that is, how to make meals from food.

Looking at the list of acceptable foods one can quickly see some "key" ingridients are either missing or on the forbidden foods list. This fact alone hits you with incredible amount of negative energy and bad mood.All good things about the diet all praise, dreams and hopes it gave you - it all crumbles to dust - just becouse you can't see how to fit those things into a proper meal.

Some people actually start with the diet, eat 3 eggs in the moring, can of tuna for brunch, chicken breasts for lunch, another tuna/egg combo for snack and finish with cottage cheese before they hit the sack. When they wake up they repeat, juggling those 5 different foods around.

This gets old. Fast. The weak minded give up after a week. The stronger give up after 2 weeks when the first cheatweekend comes up and they figure out how good "the other" food used to taste. The focused dedicated and really strong people persist and do not stray, hoping for the weekend to come so they can get some chetmeal in. The not so smart of the bunch only eat those 5 on weekdays and lots of crap carbs on weekend, achieving one or another type of disease, bash the diet for it and well, fix their health and jump on another diet program so they can abuse and blame that.

Those few who add wits to persistance choose the smart cards for cheat meals and eventually add other food to weekday as well. In the following posts I shall explore some of the possible meals, based around:
- a lot of protein
- some fat
- as little carsa as possible
- taste
- variety
- prep time
- portability (take-away, home, to work, to school... meals)

ketogenic breakfast

ketogenic lunch

to be a team player in this day and age

What does it mean to be a team player in this day and age? Who are we to say? Do the following links tell the whole story:

Pearls before swine comic:

http://comics.com/pearls_before_swine/2010-11-13/

Basic Instructions comics:
http://www.gocomics.com/basicinstructions/2010/11/10/

Another day in paradise

...on earth. Or is it? Due to complete lack of time I neglected everything from gaming to blogging to... well, everything.

It seems to me that on day 2 day basics we hardly get time to breathe eat sleep work and occasionally see the insides of the shower; not necessarily in that order. Activities that do not fall in one of those categories are lux.

And just when you think you “just finish this one last tiny task and you will be free” you realize there more just around the corner. So you need to say stop right now, thank you very much and actually do just that. Stop and take some time to smell the roses. I opted for digital roses in a virtual world of BATMud – http://www.bat.org. Was fun to talk to some of the old friends.

oh well