I won't be updating this again since I have all of my blogs and articles on my new site. Please click on the link below. Thanks!
www.sixpackresults.com
My YouTube Transformation Video! - http://www.youtube.com/watch?v=pzyN7ua5MJM
See you soon.
Dave
Tuesday, June 21, 2011
Thursday, June 16, 2011
My Power 90 Diet
I REALLY liked the nutrition plan that came with the Power 90 Home Boot Camp. It will give you some awesome recipes and ideas for some surprisingly delicious meals. Being used to other diets I honestly didn't expect to see a breakfast with two poached eggs and toast... =) Awesome, huh? So make sure to read and re-read the Nutrition guide before you get started with your Power 90 program. Nutrition is 80% of fitness and if you go into the exercise program without properly planning your meals and snacks you won't see the incredible results that you want to see.
I kept my calories at 1500 a day with a 50/30/20 ratio. 50% of the 1500 calories was protein, 30% in carbs and 20% in fat. This actually made for some excellent meals and snacks.
Here is an example of what I ate every day...
Breakfast: Shakeology with 2 Scoops of Optimum Whey Protein & PB2
Mid-Morning Snack: 1/2 Service of Raw Almonds (12-14)
Lunch: Whole Grain Pita Pocket with 6 slices of Deli Turkey, 1 oz. of Low Fat Pepper Jack & Romaine Lettuce & an Apple
Mid-Afternoon Snack: 3 Slices of Deli Turkey & 1 Cup of Mixed Berries (Strawberries, blueberries & blackberries)
Dinner: 6-8 oz of Chicken, steak or fish. Two cups of steamed veggies (usually broccoli and cauliflower) and 1/2 Sweet Potato
Evening Snack: Protein shake (1 scoop)
This gave me enough variety that I didn't get bored with what I ate and I never felt hungry or full. So it was perfect and I had alot of energy.
I "never" cheated. Well actually... I haven't cheated yet. =) It may come to a time where I may, but I do encourage you to stick to your nutrition plan. Don't have any cheat days. If you HAVE to, enjoy a cheat meal once in a while, but keep it to a minimum. Maybe once or twice a month, tops. I have been so excited with the Power 90 program and Shakeology that I haven't been tempted to cheat at all. I have had a few days that I was craving carbs, but it wasn't overwhelming and I didn't give in.
Planning and focus is key. We spend weeks and months planning vacations, but how often do we plan things that REALLY matter, like our health? Take the time to prepare for your new life. Get rid of that bad food in the cupboard. Go shopping for new healthy food. Get those supplements and be ready for your Day 1. It made SUCH a huge difference for me. I planned almost two weeks to do this program and I'm so glad I did. It has paid off ten fold.
Don't make the mistake of just doing the exercise and not starting to change your lifestyle. If you do, you won't be happy with the results AND you won't have the energy and focus to make it through your routine. Imagine eating at a buffet and then going to do a workout. Know how you'd feel? That's what I mean. =)
I kept my calories at 1500 a day with a 50/30/20 ratio. 50% of the 1500 calories was protein, 30% in carbs and 20% in fat. This actually made for some excellent meals and snacks.
Here is an example of what I ate every day...
Breakfast: Shakeology with 2 Scoops of Optimum Whey Protein & PB2
Mid-Morning Snack: 1/2 Service of Raw Almonds (12-14)
Lunch: Whole Grain Pita Pocket with 6 slices of Deli Turkey, 1 oz. of Low Fat Pepper Jack & Romaine Lettuce & an Apple
Mid-Afternoon Snack: 3 Slices of Deli Turkey & 1 Cup of Mixed Berries (Strawberries, blueberries & blackberries)
Dinner: 6-8 oz of Chicken, steak or fish. Two cups of steamed veggies (usually broccoli and cauliflower) and 1/2 Sweet Potato
Evening Snack: Protein shake (1 scoop)
This gave me enough variety that I didn't get bored with what I ate and I never felt hungry or full. So it was perfect and I had alot of energy.
I "never" cheated. Well actually... I haven't cheated yet. =) It may come to a time where I may, but I do encourage you to stick to your nutrition plan. Don't have any cheat days. If you HAVE to, enjoy a cheat meal once in a while, but keep it to a minimum. Maybe once or twice a month, tops. I have been so excited with the Power 90 program and Shakeology that I haven't been tempted to cheat at all. I have had a few days that I was craving carbs, but it wasn't overwhelming and I didn't give in.
Planning and focus is key. We spend weeks and months planning vacations, but how often do we plan things that REALLY matter, like our health? Take the time to prepare for your new life. Get rid of that bad food in the cupboard. Go shopping for new healthy food. Get those supplements and be ready for your Day 1. It made SUCH a huge difference for me. I planned almost two weeks to do this program and I'm so glad I did. It has paid off ten fold.
Don't make the mistake of just doing the exercise and not starting to change your lifestyle. If you do, you won't be happy with the results AND you won't have the energy and focus to make it through your routine. Imagine eating at a buffet and then going to do a workout. Know how you'd feel? That's what I mean. =)
Tuesday, June 14, 2011
Power 90 - Week 3, Day 3
Just checking in to let everyone know that I will continue to blog and write articles on my new site,
www.SixPackResults.com
If you have any questions or you would like to know how my program is going, please message me.
I will do my 30, 45, 60, 75 and 90 day updates UNLESS I switch to P90X before I'm done, which is definitely possible...
Please check out my new site and feel free to leave me feedback or comments.
Take care!
www.SixPackResults.com
If you have any questions or you would like to know how my program is going, please message me.
I will do my 30, 45, 60, 75 and 90 day updates UNLESS I switch to P90X before I'm done, which is definitely possible...
Please check out my new site and feel free to leave me feedback or comments.
Take care!
Monday, June 13, 2011
Power 90 - Week 3, Day 2
Wow folks, sorry for missing yesterday! I am 100% focused on my site right now. Its a work in progress, but you promise to be nice I'll show it to you. =) Same address as before. www.sixpackresults.com
I'm a little shaky on the web work but I'm doing ALOT of reading so I hope to have it up to Bryan May standards soon. ;-) If you all have any suggestions or comments, I would be most appreciative!
Week 3 is going GREAT! I started out very well yesterday with Sculpt 1-2 and Sweat 1-2 was awesome. I was really able to push myself hard and not need to rest between sets like I have before. I'm also doing 12 reps instead of 10 on the Ab Ripper 100... That makes a BIG difference. I've never been so happy to stretch than after that exercise series.
I'm sorry this is so short, everyone. It may be short for a while till I have my site where I want it. Feel free to stop by and check it out. Take care all!
Dave
I'm a little shaky on the web work but I'm doing ALOT of reading so I hope to have it up to Bryan May standards soon. ;-) If you all have any suggestions or comments, I would be most appreciative!
Week 3 is going GREAT! I started out very well yesterday with Sculpt 1-2 and Sweat 1-2 was awesome. I was really able to push myself hard and not need to rest between sets like I have before. I'm also doing 12 reps instead of 10 on the Ab Ripper 100... That makes a BIG difference. I've never been so happy to stretch than after that exercise series.
I'm sorry this is so short, everyone. It may be short for a while till I have my site where I want it. Feel free to stop by and check it out. Take care all!
Dave
Saturday, June 11, 2011
Day 15 Results...
Well, hard to believe... but here are the stats from today and two weeks ago... AMAZING!!!
Weight: Day 1 (192) - Day 15 (185) - 7 lbs lost
Chest: Day 1 (42.5) - Day 15 (43) - 1/2 in. gained
Right Arm: Day 1 (14) - Day 15 (13.75) - 1/4 in. lost
Left Arm: Day 1 (14) - Day 15 (13.75) - 1/4 in. lost
Waist: Day 1 (38) - Day 15 (36) - 2 in. lost
Hips: Day 1 (41) - Day 15 (39) - 2 in. lost
Right Leg: Day 1 (23) - Day 15 (22.5) - 1/2 in. lost
Left Leg: Day 1 (23) - Day 15 (22.5) - 1/2 in. lost
Now the hard part... =)
I'm amazed... What do you think?
Weight: Day 1 (192) - Day 15 (185) - 7 lbs lost
Chest: Day 1 (42.5) - Day 15 (43) - 1/2 in. gained
Right Arm: Day 1 (14) - Day 15 (13.75) - 1/4 in. lost
Left Arm: Day 1 (14) - Day 15 (13.75) - 1/4 in. lost
Waist: Day 1 (38) - Day 15 (36) - 2 in. lost
Hips: Day 1 (41) - Day 15 (39) - 2 in. lost
Right Leg: Day 1 (23) - Day 15 (22.5) - 1/2 in. lost
Left Leg: Day 1 (23) - Day 15 (22.5) - 1/2 in. lost
Now the hard part... =)
I'm amazed... What do you think?
Friday, June 10, 2011
Power 90 - Week 2, Day 6! End of week 2...
It's hard to believe its been two weeks of Power 90 already. It feels like I just started this workout. I was actually a bit sluggish this morning during Sweat 1-2 but I felt like I was sticking with Tony pretty well. My legs are still my weak point. I feel a TON more flexible though. I can pull my head to my knee on the hamstring stretches... Which I haven't been able to do since my MMA classes... I'll have to admit that on Fridays I'm glad to know that I get a rest day right after...
Again, I am amazed by how pleasant I feel after drinking my Shakeology... AND how much energy I have. The rush is really amazing. I am still adding my one scoop of strawberry whey protein and two tablespoons of PB2. I will probably get chocolate whey next time since the strawberry is not my favorite flavor of whey protein. I thought that maybe I would be more hungry mid morning since I was only drinking Shakeology for breakfast, but not at all. I feel full and satisfied was surprised when I realized it was snack time. =)
I think the combination of exercise, nutrition and supplements have really helped me feel like I'm 10 years younger. It's a really strong motivator for me. I remember how I felt after fast food and a few light beers. There is no comparison. I always wondered why the people who were in shape were so outgoing and enthusiastic... lol (You know the type I am talking about.) Now I think I understand. A greater passion for life because you are experiencing more of it. And its of a higher quality. I commit to myself every day that those fast food, snacks and beer days are over.
Well, tomorrow should be a blast. It's my 6 year anniversary! I am going out to eat but I'm not too worried. Alot of places have very good grilled chicken dinners with steamed veggies these days. No plans on cheating for this guy. =)
I'm also taking my Day 15 measurements, weight and pictures so that should be cool. I'm still a bit apprehensive about posting anything yet until I have the results I want. We'll see though..
I will try to check in tomorrow. Happy Friday All!
Oh, and don't watch this video... You've been warned...
Again, I am amazed by how pleasant I feel after drinking my Shakeology... AND how much energy I have. The rush is really amazing. I am still adding my one scoop of strawberry whey protein and two tablespoons of PB2. I will probably get chocolate whey next time since the strawberry is not my favorite flavor of whey protein. I thought that maybe I would be more hungry mid morning since I was only drinking Shakeology for breakfast, but not at all. I feel full and satisfied was surprised when I realized it was snack time. =)
I think the combination of exercise, nutrition and supplements have really helped me feel like I'm 10 years younger. It's a really strong motivator for me. I remember how I felt after fast food and a few light beers. There is no comparison. I always wondered why the people who were in shape were so outgoing and enthusiastic... lol (You know the type I am talking about.) Now I think I understand. A greater passion for life because you are experiencing more of it. And its of a higher quality. I commit to myself every day that those fast food, snacks and beer days are over.
Well, tomorrow should be a blast. It's my 6 year anniversary! I am going out to eat but I'm not too worried. Alot of places have very good grilled chicken dinners with steamed veggies these days. No plans on cheating for this guy. =)
I'm also taking my Day 15 measurements, weight and pictures so that should be cool. I'm still a bit apprehensive about posting anything yet until I have the results I want. We'll see though..
I will try to check in tomorrow. Happy Friday All!
Oh, and don't watch this video... You've been warned...
Thursday, June 9, 2011
Power 90 - Week 2, Day 5
One more day and week two is under my belt... Or should I say, inside my belt. =)
So today I decided to up my weights this morning for Sculpt 1-2 and that made a BIG difference. I was really exhausted at the end of the work. Which I never experienced with the bands. I also wasn't able to finish the 21's all the way through my biceps were burning so hard. It really felt good to be lifting weights again.
I was also very interested to see if I felt that same Shakeology rush I had felt the day before. And again, much to my surprise, I had that same euphoric, lets go and get this done vibe. Tons of energy and an all around good feeling. I'm VERY happy I felt that way again. Today was a bit more stressful than yesterday but I still have that positive feeling carry me through. I also tried my Shakeology with PB2 powered peanut butter and protein powder and wow, the reviews were right. It really DOES take a like Reese's Peanut butter Cups. That was another big surprise.
One more day and week two is over... It feels like I've been doing the workout for a while, but it also feels like these last two weeks flew by. I'm really excited about that. I want to hurry to the end. =) I'll be taking Day 15 pictures just for fun. I'll put those up shortly with one or two of my before pictures. I want to hold all of them till the end to really show how far I've come in such a short time. Very exciting!
That's it for this evening.. take care.
So today I decided to up my weights this morning for Sculpt 1-2 and that made a BIG difference. I was really exhausted at the end of the work. Which I never experienced with the bands. I also wasn't able to finish the 21's all the way through my biceps were burning so hard. It really felt good to be lifting weights again.
I was also very interested to see if I felt that same Shakeology rush I had felt the day before. And again, much to my surprise, I had that same euphoric, lets go and get this done vibe. Tons of energy and an all around good feeling. I'm VERY happy I felt that way again. Today was a bit more stressful than yesterday but I still have that positive feeling carry me through. I also tried my Shakeology with PB2 powered peanut butter and protein powder and wow, the reviews were right. It really DOES take a like Reese's Peanut butter Cups. That was another big surprise.
One more day and week two is over... It feels like I've been doing the workout for a while, but it also feels like these last two weeks flew by. I'm really excited about that. I want to hurry to the end. =) I'll be taking Day 15 pictures just for fun. I'll put those up shortly with one or two of my before pictures. I want to hold all of them till the end to really show how far I've come in such a short time. Very exciting!
That's it for this evening.. take care.
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