it turns out I am a bit under the weather and by a bit i mean I have some sort of illness. I actually believe that aids and ebola had intercourse, 9 months later a baby was born, said baby made another baby  with blue waffle (go google that; wait let me help you! CLICK) and crawled into my sinuses and throat.

different kind of sick

Anyhow, as you can imagine, I can’t even do school work at the moment, let alone work out.

This means I have to restart with Insanity, not a big deal though.

Gonna keep ya posted, time for some more sugar free buckleys…weeee

Here’s Johnny

Did you miss me

If you can recall my last post was 17/08/2009, according to science and the general public, it has been way too long since hearing from me.

I am sorry, I must apologize.

Forgive me, will you?

So where the F have I been you ask? Well apparently I have been busy with school, and the 2.5 hour commute takes its toll, oh and my brother was kind enough to lure me back to WoW, that is World of Warcraft for people who might live under a rock. This also means that I grossly neglected my workout routine and this blog. (insert sad face)

more sadness

Anyways, I decided that I dont like to be out of shape, and that it is time to get back to business. School wise I seem to do fine, I am on the Dean’s list and thats where I want to stay. And I quit WoW because that game has gone down the pooper (wait for a future opinion post about that).

So the question I had to face was, do I want to do P90X again or this other thing that is tutted (is that the right word?) to be harder; in the end I settled for the hard option: Beachbody’s Insanity!

I already did the first week, as I always do to check out the mechanics of it and it seemed ok. It’s pretty my cardio vascular endurance to the max. Think, for P90X enthusiasts, plyo everyday in various forms. Sounds delicious eh?

To further illustrate how taxing it was/is on me who is grossly out of shape, look at this pic:

ouch

After, or even during, the workout I rather have someone do the kicking to my balls then continue with the Insanity workout. The amount of fail on my part is astounding. But I hope to improve over time. Still can’t fgure out why I seem not to be able to push myself though, my legs feel so heavy during most of the workout, is that because of my shitty physical status or because I haven’t had enough carbs to fuel my body?

Anyways, I am in a hurry, I will probably edit this post later for more info. Day 01 (out of 60) was on tuesday, so looking forward to day 03 tonight.

Also, anyone wanna buy a wow account?

A new gameplay clip of Blizzard’s new Starcraft game Wings of Liberty. Graphics improved a ton compared to the previous version Broodwar. Who else can’t wait to see the full game? How are the new social features going to work in Battle.net? I’m going Protoss and you?

So apparently I was out of town and I was naughty. Well not truly naughty but naughty enough to wonder how much of an impact ‘it’ had.

at least I wasn't that naughty

So, I was out of town so I managed to not upload days 12, 13 and 14, all three days will be covered in this post.

if you can read this you are not color blind

go leafs go

random

Well then, let’s take a look at what I did on the weekend. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 spinach scramble
12 oz skim milk
1 grapefruit

how to prepare:
- 1/2 cup roma tomato, 1 cup spinach leave, 8 egg whites, 3 ounces feta cheese, 1 tablespoon fresh basil
- saute tomatoes, spinach
- add beaten egg whites
- add cheese
spinach scramble: done

notes:
I used regular tomatoes and instead of feta cheese I used 2.5 ounces mozzarella cheese, I used 1 spoon of protein powder in my milk, to fight my racist gag reflex.

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
8 oz turkey burger
3 oz low fat swiss cheese
1 cup coleslaw
2 cups gazpacho
2 tbsp protein powder

how to prepare:
- 8 ounces ground turkey breast, 2 tablespoons sourdough bread crumbs, 4 tablespoons low-fat buttermilk, 3 teaspoons green onions, 3 teaspoons parsley, 1/2 teaspoon dijon mustard, 2 dashes worcestershire sauce, 2 dashes black pepper
- preheat grill/broiler
- toss ingredients
- grill until cooked
turkey burger: done

notes:
Ok, unlike last week I made the turkey burger from scratch. I didn’t use buttermilk, just regular milk, and we don’t have a grill or broiler so the whole thing was just made in a teflon pan, this was my first attempt ever to make a burger patty. It was a bit messy, it never really held its form because I don’t think I compacted it hard enough. So in the end it kind of fell apart on serving but that didn’t really matter. I used mozzarella cheese instead of the swiss cheese. Instead of the coleslaw I used 4 napa cabbage leaves to be used as the breading, ie I stuffed the paddy in between 2 leaves. On the picture you can see 1 of the 2 ‘burgers’ uncovered as the other leaf is covering the other burger. Ok, now how would I rate this concoction? Eating it was a disaster, it was pretty messy, maybe there is a reason not to use napa cabage but oh my god was that ever delicious. It just worked, flavour and texture wise, they both seemed to work to go hand in hand. It was a giant love feast in my mouth to say the least.

this cat contains 50% less cuteness than me

Picture of lunch:

snack:
12 oz cottage cheese, 1%

notes:
Cottage cheese, these 2 words shouldn’t go together. One is a nice place where you spend time with your friends and family for vacation. The other is just a delicious food. How come when you combine both words can something so disgusting come out of it? Makes no sense to me:

had cottage cheese

dinner:
8 oz swordfish
3 tbsp mango ginger sauce
1 cup wild rice
1 artichoke

how to prepare:
- invest in a decent mango ginger sauce or health alternative
mango ginger sauce: done

notes:
So, as we had no food supplies this meal was a bit tricky to pull off. We had no fish at home, only thing we had left was some minced turkey ground meat, and some tofu. If you think just like me then f**k yeah, of course I made another burger paddy. This time I mixed in some tofu too. This time I used a bowl and gave it a better shot. And instead of artichoke I used the left over broccoli. Drizzled a bit of sweet thai sauce on it and good to go. Although less satisfying than lunch this was still amazing.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 12 means legs and back day which is rounded off with ab ripper x. For this workout, you will need the pullup bar, a chair, and weights/resistance bands. I think this is my favorite workout as I seem to outperform Tony and the gang on several leg exercises. Also, I tend to sweat a bucket load in this workout, I am tending to think that is because you work on your leg muscles which contain the biggest muscles in your body. Ironically the smallest muscle is also located there.

There are no sets. Proper form is important, there are alternatives to the pull ups with use of chair or resistance bands, people have problems with the wall squats, cheat a little, do the best you can, progress will come over time. Here is a list of the excersises in proper order:

1. balance lunge
2. calf raise squat
3. reverse grip chin up
4. super skater
5. wall squat
6. wide front pull up
7. step back lunge
8. alternating side lunge
9. closed grip overhand pull up
10. single leg wall squat
11. deadlift squat
12. switch grip pull up
13. three way lunge with two kick option
14. sneaky lunge
15. reverse grip chin up
16. chair salutations
17. toe roll iso lunge
18. wide front pull up
19. Groucho walk
20. calf raises
21. closed grip overhand pull up
22. 80/20 cyber speed squat
23. switch grip pull up

You round Day 12 off with a nice thing called Ab Ripper X, which by now I am sure you fell in love with, right?

Here is a list of the exercises of ab ripper x in proper order:

in and outs
bicycle
reverse bicycle
crunchy frog
fifer scissors
hip rock and raise
pulse-ups
V-up roll ups
obliques
leg climbs
mason twist

I am trying to keep my back straight, not have a round back. That makes the exercise harder, everyone can do it with bad form, good form is important. Last ab ripper x for this week, enjoy your well deserved shower and recovery drink.

that makes sense

P90X Day 12: done

So, we had to get up really early on saturday to catch the bus to get to my girlfriend’s parents house as we had an appointment to pick up a new car. So I managed to get about 4 or 5 hours of sleep, after legs and back day with some ab ripper. Unheard of. I needs my rest Let’s see how day 13 unfolded.

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 protein shake

how to prepare:
- 1 cup skim milk, 1.5 scoops protein powder, 1 cup berries, 1/2 banana, 1/2 cup ice
- blend until smooth
protein shake: done

notes:
I used 2 scoops of protein powder, used 1 cup of frozen fruits, added half a cup of Danone Activia Fibre. That’s how I always make my protein shakes, and they are super delicious. By the way, the picture is a bit dark as it is still dark outside, did the sun even rise? Yawn.

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple. Mmmm, apple and protein bar on a public bus. Delicious.

lunch:
1 island pork tenderloin salad

how to prepare:
- 16 ounces por tenderloin, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/2 teaspoon chile powder, 1/2 teaspoon ground cumin, 1/2 teaspoon cinnamon, 2 teaspoons olive oil, 1/4 cup brown sugar, 1/2 tablespoon fresh garlic, 1/2 tabelspoon tabasco sauce
- preheat oven to 350 degrees
- stir salt, pepper, cumin, chile powder, cinnamon
- coat pork
- heat skilled, brown pork
- top rest of ingredients on pork
- cook in oven for 20 minutes
island pork tenderloin: done

notes:
As we had to eat lunch at my girlfriend’s parents house I already prepared the tenderloin the night before and we just took with us the little delicious pig wrapped in foil to keep it fresh. At the house I could only manage to make a very basic salad, ie salad greens half a tomatoe, half an onion and the low calorie balsamic vinaigrette. Gotta adjust right. Pork was still moist and soft and delicious as ever.

Picture of lunch:

snack:
2 oz turkey jerky

notes:
I had 3 pieces of turkey bacon that we took with us.

dinner:
1 beef & broccoli stir fry
2 cups miso soup
2 tbsp protein powder

how to prepare:
- 1/4 cup soy sauce, 1/2 red onion, 1 tablespoon garlic, 1-1/2 pound sirloin steak, 1 tablespoon sesame oil, 2 tablespoons rice vinegar, 1 tablespoon ginger, 4 cups broccoli, 8 ounces dried soba noodles
- sauté onions and garlic in soy sauce
- add beef
- add oil, vinegar, ginger
- blanch broccoli
- prepare soba noodles
- serve
beef & broccoli stir fry: done

notes:
Ok, well I wasn’t going to cook any of that, so I just ate what was served that night. Which was a steak, delicious, and salad without dressing, 1/2 portobello mushroom. 1 scoop of protein powder in zee water.

Picture of dinner:

full of proteins

I didn’t manage to take a pic of the actual diner that night. Brainfart? The ruling is still out on that.

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 13 means working on your cardiovascular endurance. You will do kenpo x…

I TOOK A NAP AFTER DINER ONLY TO WAKE UP THE NEXT MORNING AT 430 AM…WTF!?!??!?!?!?

W

T

F

So I have missed kenpo X, great. Day 14 starts with this bombshell.

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
3 slices turkey bacon
1 cheese scramble
12 oz skim milk
1/4 cantaloupe

how to prepare:
- 8 whole egg whites, 3 tablespoons skim milk, 3 ounces mozzarella cheese
- just make it happen
cheese scramble: done

notes:
I used 3 ounce of low fat mozzarella, no milk, added a scoop of protein powder to my milk so I don’t gag on the white milk. Maybe my gag reflex is a racist? No cantaloupe means I had to use a peach. Wasn’t ripe though, but who cares, real men eat no ripe fruits.

not ripe, so what?

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple. Had to postpone my snack until after we drove back our new car and stuffed our fridge with goodies for the rest of the month (fingers crossed).

lunch:
1 tuna salad
3 cups salad greens
2 cups cucumber soup

how to prepare:
- 8 ounces tuna, 1 ounce low fat mayonnaise, 3/4 teaspoons lemon zest, squeeze of lemon, 2 tablespoons carrots, 2 tablespoons celery, 2 tablespoons green onion, 1-1/2 teaspoons celery seeds
- mix ingredients thoroughly
tuna salad: done

notes:
Soup used was my fantastic red bell pepper stuff soup, mmmmm. The white stuff on the salad is a low calorie caesar dressing, looks a bit like jizz, doesn’t it? The red stuff on top of that jizz, i beg your pardon, dressing is Tabasco.

Picture of lunch:

snack:
12 oz cottage cheese, 1%

notes:
I am soooo getting sick of cottage cheese. I wish it would just die

dinner:
8 oz lemon garlic chicken
1 cup wild rice
2 cups asparagus soup
2 tbsp protein powder

how to prepare:
- 1/4 cup fresh lemon juice, 2 tablespoons molasses, 2 teaspoons worcestershire sauce, 4 garlic cloves, 2 pounds boneless chicken, 1/4 teaspoon salt, 1/4 teaspoon black pepper, lemon wedges, parsley
- combine first 4 ingredients
- marinate for 1 hour in fridge
- back at 425 degrees for 20 minutes, bast occasionally
- back another 20 minutes without basting
lemon garlic chicken: done

notes:
Red pepper soup, no protein powder since I didn’t work out.

Picture of dinner:

WoW, day 12, 13 and 14 are now done. I feel a tat guilty not having done kenpo x, but my body just needed the recovery/sleep.

Oh by the way, if you are curious to know what car we bought, here is a hint Zoom Zoom:

That’s a 2010 Mazda3 Sport. Weeeeeeeeeeeeeeeeee

Sorry again for the belated post, I am really trying to figure out how I will cope with all the stress and limited time come college start.

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

late night workout means not enough energy/time for the article being posted last night. Today should be fine though Oh and I made a horrible mistake with regards to the food portions, stay tuned for more.

I hope I am not this late

Aight, it’s time for no shout out, rofl. Well I suppose you should give yourself a round of applause for coming back to read some more of this fantabulous blog.

Well then, let’s take a look at what I did yesterday. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

11s - Top Gear style

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 soy sausage muffin
12 oz skim milk

how to prepare:
- 2 to 4 soy sausage patties, 1 to 2 whole wheat English muffins, 1-1/2 to 4 ounces fat free mozzarella
- cook soy sausage according to package instructions
- fix the ‘manwich’
soy sausage muffin: done

notes:
No soy sausage patties means use use turkey bacon. 12 oz of white milk makes you throw up in your mouth, then add some protein powder.

Picture of breakfast:

sausage fest

oops, how did that get there? here is the real picture:

omg, what a mouthful

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
1 steak & arugula salad
3 tbsp balsamic vinaigrette

how to prepare:
- 8 ounces top sirloin, 3 cups arugula, 1/2 pint cherry tomatoes, 3/4 cup canned artichoke hearts, 3 tbsp balsamic vinaigrette
- grill meat (last week I wrote chicken by mistake, rofl)
- toss ingredients
- add vinaigrette
steak & arugula salad: done

notes:
I used some celery and some red pepper instead of the artichoke hearts, some regular salad and spinach salad also since we lack arugula.

Picture of lunch:

food shenanigans

Who is inserting all these random pics, stop it with that tomfoolery already…

snack:
2 oz turkey jerky

notes:
Exotic food is exotic. I made a regular milk shake, milk with a scoop of protein powder.

dinner:
8 oz chicken
3 tbsp honey chile sauce
1 cup quinoa
1 cup snap peas

how to prepare:
- invest in a decent chile sauce
honey chile sauce: done

notes:
Where to start with this one. We don’t have any chicken left in our fridge or freezer so I had to go MacGyver and create me a meal. Used the leftovers from lunch and we had 1 paddy of low fat chicken thing. I used wild rice instead of the quinoa and instead of snap peas I used the last of my edamame and some regular peas. I think instead of 3 tbsp I used 1 squirt of the thai chili sauce as its resources have depleted also.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Ok, so let’s talk about my food portion mishap, turns out that I weighed my proteins (chicken, turkey, meat, etc) always after I had cooked them. There is no consensus that I could find as to what should be done; weigh it before it is cooked or after. I think I will from now on do it beforehand, even though some websites/people think you should do it after it has been cooked. Some of the meats just lose so much weigh due to water evaporation that you have to make up for it by adding more meat, thus the huge portions, which in the long run will make a difference money wise. I mean I literally ate about 50% more meat than I should have. So, if it says put in 8 ounces of chicken, you do just that, not cook all the chicken, then weigh it afterwards to get 8 ounces. I think that was just a dumb mistake I did, we will see how it goes from here.

Workout:

Day 11 means it’s Yoga X day. Show of hands of all the people who are all super psyched to do it…anyone? Ugh, I worked out at almost mid night since I talked to an old friend on FaceTube, no, MyBook, damn, I mean Youspace, whatever I give up. So, I am not sure but I didn’t feel like I could have worked harder but also I didn’t sweat that much. Maybe I didn’t drink enough throughout the day. It’s puzzling to me, to be honest.

I already explained how Yoga X works, if you have questions refer to my 04 post, here is a list of the excersises in proper order:

runner’s pose
crescent pose
warrior one
warrior two
reverse warrior
triangle pose
twisting triangle
chair to twisting chair
right angle pose
extended right angle pose
prayer twist to side arm balance
warrior three to standing splits
half moon to twisting half moon
tree
royal dancer
standing leg extension
crane
seated spinal stretch
cat stretch
frog
bridge
plough into shoulder stand
table
cobbler pose
Yoga Belly 7: touch the sky, Boat, half boat, scissor, torso twist hold, touch the sky

Well, there are more chances to improve in yoga x, and let’s be honest, not every single workout will you feel like it was the bestest ever. That’s natural, sometimes you think you nailed it, sometimes you think you dogged it. That’s life. That’s why this workout program is 90 days not 1, 90 chances to redeem yourself to look like this lad:

He did P90X, twice!

P90X Day 11: done

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

who here worked out so hard that his/her workout clothes didn’t even properly dry for todays work out. Yuk, I suppose the humid weather here didn’t help the cause either.

stupid as a focks, i wonder if his underwear dried

Aight, it’s time for a shout out, this one is going to Jesse K. in Calgary for being super awesome and reading this blog daily, we had good times in high school. Hope that this can convince you to push the play button on P90X in the future.

Well then, let’s take a look at what I did today. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

X = 10, geesh

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
3 slices turkey bacon
1 chicken scramble
6 oz fresh squeezed juice

how to prepare:
- 8 egg whites, 3 ounces chicken breast (cooked), 3 ounces fat free parmesan cheese, 2 teaspoons fresh basil
- beat egg whites
chicken scramble: done

notes:
I used the chicken bacon and the chicken tossed it in the pan with som garlic, stirred in some egg whites, added some low fat mozzarella, 2 ounces to be exact, and 1 ounce of cheddar cheese.  I don’t drink juices of any kind so I just drank water instead. I believe that 6 oz of freshly squeezed juice will not make or break breakfast to be honest. I was being silly and did what mommy always forbid me to do, play with the food. I made my food version of this:

serious pussy

food equivalent:

serious food

Picture of breakfast:

seriously emo food

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
1 chicken salad
3 cups salad greens
2 cups vegetable soup
2 tbsp protein powder

how to prepare:
- 8 ounces chicken, 2-1/2 ounces low fat mayonnaise, 1 tablespoon dijon mustard, 2-1/2 tablespoon green onions, 1/4 teaspoon black pepper, 1/4 teaspoon fresh dill, 1/2 cup celery
- poach chicken
- let all the ingredients intermingle with each other
chicken salad: done

notes:
So what do you do when you girlfriend eates all your chicken? Apparently your chicken salad will turn into a fish salad. Good times ensued. Well I suppose it wasn’t really that bad. Just a bit annoying to see that our food supplies are nearing its end and we are trying to see if we can go on till the weekend without having to buy anything. Should make for a few interesting days.

Picture of lunch:

snack:
4 oz soy nuts

notes:
I used 2 oz of pistachios and 2 oz of cashew nuts instead of soy nuts. I will try and get some soy nuts for the future, I am getting a bit tired of the pistachios and cashew taste to be honest.

Wait! I'm having one of those things... like a headache with pictures... an idea!

dinner:
8 oz halibut
3 tbsp pesto sauce
1 cup wild rice
1 cup zuchini

how to prepare:
- buy pesto sauce
pesto sauce: done

notes:
I used some white fish, I am pretty sure it wasn’t halibut though, might have been sole, might have been haddock, was definitively not salmon or chicken of the sea. Again did a funny with the food, I am, after-all, very juvenile. Also, lack of zucchini means I had to use asparagus.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 10 means it’s shoulders and arms day followed by Ab Ripper X. For this you will need a chair, weights or a resistance band, water and a good attitude. You will work on your shoulders and arms, and please make sure to watch out for your form. Quality is more important than quantity. Happy to report that I could increase the weight of some exercises from 20 to 25 pounds.

blast

I already explained how day03 works, if you want to know more check back to the day03 post. Here is a list of the excersises in proper order:

1. Alternating Shoulder Press
2. In and Out Bicep Curls
3. Two Arm Tricep Kickback
4. Deep Swimmer’s Press
5. Full Supination Concentration Curl
6. Chair Dip
7. Upright Row
8. Static Arm Curl
9. Flip Grip Twist Tricep Kickback
10. Seated Two Angle Shoulder Fly
11. Crouching Cohen Curl
12. Lying Down Tricep Extension
13. In and Out Straight Arm Shoulder Fly
14. Congdon Curl
15. Side Tri Rise

You round Day 10 off with a sweet little treat called Ab Ripper X.

Here is a list of the excersises in proper order:

1. In and Outs
2. Bicycle
3. Reverse Bicycle
4. Crunchy Frog
5. Fifer Scissors
6. Hip Rock and Raise
7. Pulse-ups/Heels to Heaven
8. V-up roll ups
9. Obliques
10. Leg climbs
11. Mason twist

Yeah it’s a real delicious workout. No pain no gain, you want to get into the best shape of your life then you have to put in the effort. ‘I hate it, but I love it’.

a proud pussy (yes i went there)

P90X Day 10: done

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

today I would like to introduce you to a quote that might help you out during your workouts, at the end of the article I will reveal who coined this quote:

“Where the mind goes, the body will follow”

This quote is very important. It exemplifies a very important aspect of working out. You really have to focus on your body and your muscle group that you are trying to workout. That also means being able to push yourself that little step farther, harder. One more rep, go deeper into the squad, etc. No pain no gain. No other workout can be as punishing but also as rewarding as plyo, keep that in mind.

Well then, lets get down and dirty. Let’s take a look at what I did today. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

nein

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 protein shake

how to prepare:
- 1 cup skim milk, 1.5 scoops protein powder, 1 cup berries, 1/2 banana, 1/2 cup ice
- blend until smooth
protein shake: done

notes:
I used 2 scoops of protein powder, used 1 cup of frozen fruits, didn’t have a banana so I skipped that, added half a cup of Danone Activia Fibre. That’s how I always make my protein shakes, and they are super delicious. By the way, I end up drinking 2 glasses of the protein shake, I only take a picture of one glass though. I hate doing dishes, 2 glasses = twice the amount of cleanup (grin).

grinning cheshire never looked this scary

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
1 shrimp stir-fry
1 tbsp sesame seeds
1 oz cashew

how to prepare:
- 8 ounces shrimp, 1/2 tbsp soy sauce, 3/4 teaspoon rice vinegar, 1/2 cup fat free chicken broth, 1/2 teaspoon garlic, 1/2 teaspoon ginger, 3/4 red onion, 3/4 cup broccoli, 1.5 snow peas, 1-3/4 cups mushrooms, 1/2 yellow bell peper, 1/2 cup canned water chestnuts
- heat soy sauce, rice vinegar, garlic, ginger and veggies
- add shrimps
shrimp stir-fry: done

notes:
Yay, I had all the ingredients. And it tasted fan-diddly-tastic. No really, I loved it, I wish I had some more. I used teriyaki sauce, some peanut oil, and soy sauce though I did slip a but and poured in too much. Still tasted fantastic.

Ned Flanders approves!

Picture of lunch:

snack:
3 oz string cheese

notes:
I still can’t wrap my head around this, people pay a bit more for cheese that someone else cut for them in pieces? Anyhow, I used 2 ounces of mozzarella and 1 ounce of cheddar. Cheese is gut.

dinner:
8 oz turkey
3 tbsp gravy
1 cup green beans
2 cups butternut squash soup
2 tbs protein powder

how to prepare:
- 1 tablespoon shallots, 1 garlic clove, 3 cups butternut sqaush, 1/2 cup fat free chicken broth
- sauté shallots, garlic
- add chicken, broth
- simmer for 25 mins
- blend
- season
butternut squash soup: done

notes:
Had no turkey, apparently they are all on some piece of paper somewhere, being drawn by 5 year olds. So I used 3 pieces of chicken, and since it wasn’t quite 8 ounces I filled up the rest with some leftover turkey ground meat. I don’t know where that came from to be honest. I think the musses cooked that before. It’s a riddle to me. Instead of gravy I used sweet thai chili sauce. Soup wise I just made the red pepper soup and used that instead.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 09 means it’s Plyometrics day, the mother of all workouts and targets the cardiovascular endurance. I had a good feeling this time. I am confident that by phase 2 I will try and keep you with Dom.

Ok so here is the lowdown on Plyo, there are 4 excercises per set, you do 5 sets, and there is a bonus set. Set 1 to 5 you do back to back, that means you do 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6. The first 3 excercises in set 1 – 5 last 30 secs the last ones last 60 secs. Set 6 is 60 secs each. You can do anything for 30 secs, right? Here is a list of the excersises in proper order:

1. Jump squat, run stance squat, airborne heisman, swing kick
2. Squat reach jump, run stance squat switch pick-up, double airborne heisman, circle run
3. Jump knee tuck, Mary Katherine lunge, leapfrog squat, twist combo
4. Rock star hop, gap jump, squat jack, military march
5. Run squat 180 jump switch, lateral leapfrog, monster truck tire, hot foot
6. Bonus round: pitch & catch, jump shot, football hero

Good stuff, I am sure by now you learnt to love plyo, right? RIGHT? Be patient you will see results rather sooner than later.

Oh and now to reveal the mysterious person who we have to give credit for the quote:

Governator: pregovernor and preterminator

is his left boob saggy?

People say that Arnold had an edge when it comes to achieving his stellar physique not because of steroids (even though they did help, don’t blame him back then noone knew about their sideeffects and they were not illegal) but because of his strong mental game. When he worked out he really focused not only on form of repetition but he really focused on the muscle group that was targeted by the exercise. When he did pull ups he focused on his lats, when he did squads he focused on his leg muscles. He even said, when I did biceps curls I imagined my bicep muscles to be as big as mountains. Keep that in mind: “Where the mind goes, the body will follow”

no you didnt

P90X Day 09: done

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

again sorry for the late post, I had a late night discussion with my friend Justin about whether or not super rich people (billionaires) have (health) insurance. How to win an argument of which neither side can find proper proof?

no winners in this picture

Well then, remember at the end of day07, I was contemplating dropping down to food level 1 and as I woke up I got the nutrition guide, a pen, a paper, and a calculator and started to figure out what weight I would have to be to fall back into level 1, turns out I would have to be 150 pounds. Was a bit surprised, then I had to double check how much I weight after my first week just to get my bearings right, so turns out I lost 3 to 4 pounds. So, I guess I will stay at level 2 then.

Well then, lets get down and dirty. Let’s take a look at what I did yesterday. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

what does future have in store for me?

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 Mushroom omelet
1 cup fresh strawberries
12 oz cottage cheese (1%)

how to prepare:
- 8 egg whites, salt, pepper, 3/4 cup mushrooms, 1/2 roma tomato, 3 ounces low fat cheddar cheese
- beat egg whites silly, season
- pan medium heat, cook veggies
-add eggs until set, add cheese
Mushroom omelet: done

notes:
As you can see, I didn’t eat the cottage cheese, me and cottage cheese will never be friends, so I will only eat that twice per week as the snack in the afternoon.

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple

lunch:
1 chef salad

how to prepare:
- 4 ounces fat free turkey, 4 ounces ham, 3 ounces fat free mozzarella cheese, 1/2 roma tomato, 2 cups romaine letuce, 1/4 cup hearts of palm, 1 ounce avocado, 3 tablespoons low fat ranch dressing
- toss ingredients in bowl
- add dressing
chef salad: done

notes:
Weeeee, I actually had all of the ingredients this time, well besides the hearts of palm, and low fat ranch dressing. This time around it tasted awesome, thank god I didn’t have to experiment with tofu this week as compared to last weeks debacle. I forgot if I used any sauce at all, I remember squirting in a tat of lime juice though. If I did use any sort of dressing it would have been the low calorie caesar or balsamic dressing but I doubt that I used any of those.

Picture of lunch:

snack:
30 pistachios

dinner:
8 oz salmon
3 tbsp lemon dill sauce
1 cup asparagus
1 cup wild rice
2 cups red pepper soup
2 tbs protein powder

how to prepare:
- 1/2 cup shallots, 2 cups white whine, 2 tablespoons arrowroot, 2 cups fat free chicken broth, 6 tablespoons lemon juice, 1 teaspoon lemon grass, 1 tablespoon fresh dill
- sauté shallots
- dissolve arrowroot in 1/2 cup of broth
- add wine to shallots
- reduce by half
- add rest of broth
- reduce by half
- add arrowroot
- blend and puree
- add lemon juice, lemongrass
- simmer for 30 minutes
- strain
lemon dill sauce: done

notes:
Last week I showed you how to prepare the red pepper soup, this week I showed you how to make the lemon dill sauce. I used my thai sauce since I can’t bother time/ingredients/money wise to cook most of these sauces. And by thai sauce I don’t mean that horrid lemon sauce, but rather the sweet thai sauce, I use it sparsely. I used the last bits from my ‘red gazpepper’ soup. The asparagus I flash fried with garlic and the least amount of olive oil for about 1 minute. The meal was delicious. Fish wise, I used the rest of my salmon from last week and some haddock to fill me up 8 ounces. Again, 1 scoop of protein powder in my water.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 08 means it’s Chest and Back day followed by Ab Ripper X. I had a good feeling going into the workout, with the lose of moderate weight already in place and knowing that I didn’t push myself to 110% last week, I knew I could pump out some nice improved numbers. I was happy to add 3 or 5 more pushups to most pushup exercises, and I added 5 more pounds to the weights. Pullups I hate, I suck at them, so i focused on clean form for them and reduce chair help as much as possible, ie push a bit upwards, step off the chair and do unassisted pulldown basically.
Here is a list of the excersises in proper order:

1. standard push ups
2. wide front pull ups
3. military push ups
4. reverse grip pull ups
5. wide fly push ups
6. close grip overhand pull ups
7. decline push ups
8. heavy pants
9. diamond push ups
10. lawnmowers
11. dive bombers
12. back flys

You do these 12 excersies then you repeat it all over again, this is what seperates the men from the boys. But this time instead of going 1, 2, 3, etc you will go 2, 1, 4, 3, 6, 5, 8, 7, 10, 9, 12, 11. Easy…not.

You round Day 08 off with a nice thing called Ab Ripper X.

Here is the low down, it’s freaking hard, and it’s super discouraging, when Tony and his gang pump out 25 reps of various excercises but you know, in about 4 to 6 weeks you will be able to compete with them. Here is a list of the excersises in proper order:

1. In and Outs
2. Bicycle
3. Reverse Bicycle
4. Crunchy Frog
5. Fifer Scissors
6. Hip Rock and Raise
7. Pulse-ups/Heels to Heaven
8. V-up roll ups
9. Obliques
10. Leg climbs
11. Mason twist

Yeah it’s a real delicious workout. But if you want them 6 packs or even 8 packs this is the way to go. ‘I hate it, but I love it’.

All in all I had an ok feeling doing my chest and back routine. I saw some improvements and I am thinking about even putting more weights on my dumbbells, 40 pounds per. Problem would arise from the seated back flys though, since those I should only be able to do 35 pounds with, and my second pair of dumbbells only has 30 pounds of weight on them. Le sigh. Ab ripper didn’t kick my butt that hard, this is a fear I have. Am I doing them properly? Gotta be very conscious about the whole routine, each rep matters.

needs more weight

P90X Day 08: done

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

Apparently, the next expansion will be called World of Warcraft: Cataclysm. Following info leaked today: 2 new races will be available for play: Goblin (Horde) and Worgen (Alliance). After the break: possible playable classes.

Goblin

Possible classes: Warrior, Mage, Warlock, Rogue

Worgen

Possible classes: Warroir, Warlock, Priest, Mage

Why do Horde always get the cooler stuff…? Discuss!

It’s been a long day in Azeroth. Today after Ulduar 10-man raid there was nothing better to do then to farm the new battleground Isle of Conquest for a couple of hours. Achievement Screenshotter recorded Fantasiar’s latest achievements in IoC.

Well above you can see the one which took me the longest. I assaulted a Horde base, defended an Alliance base, killed at least 1 Horde and destroyed at least one horde vehicle in a single battle. So many times I finished 3/4. What a pain it was, but thankfully I’m done with it now.

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As a newbie to this battleground I had absolutely no clue where to go to get those different vehicles: Glaive Thrower, Siege Engine, Demolisher and Catapult. It took me a few battles to find out what to cap to get those rides. It was pretty easy afterwards tho, except of getting Glaive Thrower and Siege Engine. There are always only 2 of Glaive Thrower around and only 1 Siege Engine which spawns every 3 min. And I wasn’t the only one wanting to ride those…

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This was pretty easy and fast. I went to the Hanger, teleported up to the ship and finally parachuted of into Horde territories to get behind enemy lines. There, a sweet Ghostwolf-cast and I was able to execute my mission of blowing up the Horde Gate almost to easily.

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This is a pretty fun achievement. Just get onto the towers at Alliance keep and mount one of the 9 canons. It’s easy and fun as long as Horde keep driving up to the Alliance gate. If not, you might die of boredom up there.

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A tricky one. Winning while controlling the Quarry and Oil Refinery.

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Easy when you can get a hold of a Glaive Thrower. You are not only battling against the Horde about the location, but also versus your alliance because only 2 vehicles are available.

Well, there are a total of 15 achievements in this battleground. Fantasiar completed 11 so far. The rest are hard to get now!

• Isle of Conquest Veteran
• Mine
• Cut the Blue Wire… No the Red Wire!
• Master of Isle of Conquest

That’s it for now. Feel free to post a pic of the IoC achievement reward if you have completed it already, the Tabard of Conquest.