RaginCajun's Daily Log

[RaginCajun]

I understand the "may not have been back from the night before!" LOL LOL LOL!!! That is exactly was I was envisioning!

I too have "been there done that" scenario more than once. Takes one to know one.....

hahaha! so true!!!!!

[RaginCajun]

diet so far today:

2 egg whites 1 whole egg
1 slice ham (thin)
1 baby portobello mushroom
about one big tablespoon of onions/bellpeppers/parsley
banana

13 raw almonds
1/4 cup raisins

chicken breast (5oz)
cup of raw brocolli
1/4 cup blueberries

13 raw almonds
cup of raw brocolli

pre workout (i need to work on this meal, and remember no grains/dairy)
chicken salad (not store bought, small local grocery...and i know, could have made a better choice here)
large apple

workout
warmup
18 V-ups (a think of this like a straight legged sit up)
18 air squats
18 kettlebell swings (forgot the weight!)
14 pushups
stretch
WOD 4 Rounds for time of:
15 squat thrusters (dumbbell squat with a press, 15 lb db's)
20 knees to elbows on pull-up bar (fvckin tough as hell!)
took me 18 minutes to complete, i thought my callus's on my hands were going to rip open!
then we rested for 2 minutes
then did double-unders (double jumps) with a jump rope for 5 minutes. (the jump rope keep beatin me down like jockey on a race horse!)
stretch

7 oz venison/beef mix hamburger steak (homemade)
1/2 cup onions/bell peppers
3 baby portobello mushrooms
1 cup romaine
2 tbl spoons of baselines asian dressing

2 tbl spoons natty pb

[RaginCajun]

woke up this morning with my abs really sore. i am loving the crossfit workouts even though i tore callus's on both hands. didn't realize that until this morning. i went and did some fasted cardio, did 10.0 incline at 4.0 speed for 30 minutes. my heart rate didn't get above 132bpm, which is in my 'fat' burning zone. i cut the workout short because i was starving! before i went to the gym, i took 10g BCAA (caps, i plan on getting the powder) and an electrolyte mix (zero cal, zero sugar). my stomach was cramping i was so hungry! i plan on staying longer tomorrow and will be doing am fasted cardio 5 days a week for the month of july to try and reach my goal of 175 by august 1st. i will put swimming on the back burner for now and concentrate on hitting the am fasted cardio. after seeing the progress slim made by doing cardio EVERY morning, it has provoked me to do the same, thanks girl! i plan on going hit up the trails this evening for a spin, so i will be doing some more cardio. i will not be tracking my heart rate on the mountain bike as it is more like interval training. diet will be pretty much the same as yesterday but i will have be having carbs (maltodextrin) while i ride and i have a protein shake for right after.

[RaginCajun]

AM fasted cardio- 10g BCAA's (capsule form) + electrolyte mix (no cals, no sugar)

diet as of today:

coffee (2 splendas or black)
about 4 oz of vension/beef
2 tbls onions/bell peppers
1 whole egg
1 egg white
1 banana

13 raw almonds
1/2 cup raw broccoli
1 tbl baseline asian dressing
1/4 cup raisins

1/2 subway chicken breast salad with all the veggies, no dressing
2 tbls baseline's dressing

just ate the other 1/2 of lunch.
1/4 cup blueberries

preworkout
banana
13 almonds

workout (12+ grueling miles of mtn biking)
1 hour 40 min
during workout consumed
300 cals (from 10 g BCAAs and maltodextrin)

post workout (immediately after)
2 scoops whey (42g protein)
banana

8 oz roast beef
1/2 cup chicken salad

[RaginCajun]

not feeling too hot today. i busted my ass pretty good on my mountain bike yesterday. it is only the eighth time i have rode it and the first time with new pedals and shoes. i also made the fatal mistake of putting too much air in my tires so i was bouncing around out there like a pinball, lesson learned the hard way. i was going too fast down a downhill and my tires were bouncing instead of grabbing and the bike thru my left leg up against some roots. the roots/stump thru me off the bike and tore a good chuck of my the skin on my shin off (shin now looks like hannibal leckter!). my forearm is also a lil banged up also but i survived to ride another day. i did get my ass up and do some fasted cardio, 30 min 350 cals, HR stayed at 130bpm. my shin was burning from the sweat dripping off even though i had it covered. weight is about the same, 181.8 lbs. i think i am taking this evening off to heal, but will be back on the treadmill tomorrow morning.

[SlimmerMe]

Glad my fasted cardio inspired you! I think it is one of the secrets to this.

REST REST REST

PLEASE!

[SlimmerMe]

Have you healed long enough?

[RaginCajun]

i just did the macros from 2 days ago and got this:

cals pro carbs fats
1642 146g 125g 62g
584 500 558

so my split is basically a 36/31/33. i will be tinkering with it some as i go along. just wanted to see where i stood according to macros/numbers. i see where i can add more protein to get my cals and protein higher (need another 200-400 cals and about 40g protein). maybe a shake to get the protein up to at least 185g or add in another chicken breast somewhere (prob mid-evening). should i be worried about my fats being too high for a cut?

[RaginCajun]

Have you healed long enough?

oh no i haven't. just busted my tail yesterday evening. its nothing really, just some lost skin and a nice bruise! what do you thing about the diets i have up there? i just did some macros and saw where i need to add in some things.

[SlimmerMe]

^^ depends on how strict you want to be. Diet versus lifestyle!

Like raisins? Lots of sugar....
and the Chicken salad? Man I love that stuff. And I have a place where I go to get it like you do. Local. And just thinking about it makes me think I might go get some today~

[RaginCajun]

as far as my total cal intake, it is lower than TDEE by almost 500 cals, not counting the cardio. i do see what you are saying about the sugar with raisins but i am not taking in any grains (oats) for carbs. trying to get all my carbs from fruits/veggie sources. i sub in a sweet pot here and there after a tough workout or make some hash for breakfast. i just started this approach (no dairy and grains) so maybe i just need time to see long term results. and yes, you are the one who inspired me to start the AM fasted cardio. i need to lose almost 2lbs a week to reach my goal of 175 by august 1st, its going to be tough! i am hoping that the extra cardio session will help with this!

[SlimmerMe]

hmmmm.....another wedding? August 1st?

Do you not like Oats? curious as to why you do not eat them.....

[RaginCajun]

hmmmm.....another wedding? August 1st?

Do you not like Oats? curious as to why you do not eat them.....

no wedding unless u are proposing, HA! i just set the date at august 1 to give me something to shoot for. nothing really going on. i love oats just trying to see if i don't eat them or any other processed grain what will happen. it is more of a 'paleo' way of eating. i love bread and milk so trying to stay away from them. i guess an experiment to see if cutting those particular items out, what will happen.

[SlimmerMe]

LOL! Yes a date helps to set a goal.

Happy you are logging in now since it really does help, I think. If you get to a point to where you want to eat the oats and you want some great pancakes, let me know. I will post the recipe I have been using almost every single day~

[calstate23]

thanks so much for the info GB. i will fix the diet up and i understand what you telling about the pre/post workout meals. i was doing some reading on the forums about doing cardio in the AM on an empty stomach. should i not be doing this? i am trying to get where i will only workout in the AM. trying to get my body clock on that schedule. i do need to come up with a more definitive schedule for my workouts. and i am will try to get some pics up this weekend. thanks again, and thanks for ripping me! cuz i know that i need it, thats why i am here!

Cardio is good on an empty stomach............Lifting on an empty stomach BAD!!!!!!!!!!!!!!!!!!! And easy to get injured

[RaginCajun]

thanks for chiming cal23. i have changed so much from that statement with me being on this board/site. i just started doing AM fasted cardio and i am only lifting weights on monday evening in my crossfit class. other than that it will be strictly endurance workouts like swimming, cycling, running, and mountain biking. just to give you a brief overview of this year: i was 196 lbs in january and had no clue on how to properly eat. since then, i have trained and finished a sprint triathlon (offroad, the mountain biking ripped me a new one!) in only 3 months of training with 3 weddings and 2 bachelor parties mixed in. it was hard then to really get tuned in on the weekends with the diet (lots of drinking, lots) but the weekends have gotten better. i am now down to 182 and looking to drop some more. at the moment, i am trying to stay away from grains and dairy to see if that will help out with my asthma some, and to see how my body reacts to this. please feel free to offer any advice or critiques! thanks for stopping by!

[RaginCajun]

i took off yesterday evening to lick my wounds! my leg was throbbing yesterday from where i jammed it into a root/stump, so i just rested. i did go for another fasted cardio session and i am liking it. i will ramp it up next week to 40 minutes and that should get me at around 400-500 cal burn session to start the day! today, i found that it took me longer to reach 130 bpm so i had to bump up the elevation to 11.0 on the treadmill. i have been to 3 crossfit classes and each time i have been sore on the thursday after. i can really tell that i am gaining strength and hardness back to my muscles. i am going for a 20-30 mile road bike this evening, weather permitting of course!

[Twist]

Hey bro what's the overall progress/plan so far? Your thread is pretty long and I haven't checked in for a while.

[RaginCajun]

Hey bro what's the overall progress/plan so far? Your thread is pretty long and I haven't checked in for a while.

the ultimate goal is still to lose the bodyfat. i am down to 182 lbs from 196, and have been holding steady there for a while. i finished the triathlon the i only trained 3 months for, the mountain bike portion gave me a new respect for cyclists! i plan on doing another in october (sprint tri, 500m swim, 15 mile road bike, 5k run) and a 10k race in november. i just started doing fasted cardio in the mornings and plan to keep it up for a while. my workout schedule now consists of a monday night crossfit class, which by the way is kicking my ass royally, still sore today; and i am trying to get in two runs and 2/3 bikes per week. when i am doing my runs and road biking, i will be trying to train by my heart rate to prevent me from overtraining. i will be training at about 70-75% of max HR. i have a lot more time on the weekends to train now, past four months i have had 4 weddings and 3 bachelor parties. with my diet, i moved to a more 'paleo' style of eating. only been doing this for a few weeks, and haven't really noticed any differences. i mainly cut out grains and dairy products to see how my body reacts to it. my bodyfat was 22%-24% when i started and i am guessing that is is around 18% or so right now. i am much more healthier and my bike rides of 7-10 miles from when you last chimed in are now 20+ miles each time on the road. i would like to know what you think of the diet i have posted a few posts above this one. that is pretty much how i eat on a daily basis and trying to cut down on the fruits, but that is my main source of carbs. thanks for chiming in

[Twist]

the ultimate goal is still to lose the bodyfat. i am down to 182 lbs from 196, and have been holding steady there for a while. i finished the triathlon the i only trained 3 months for, the mountain bike portion gave me a new respect for cyclists! i plan on doing another in october (sprint tri, 500m swim, 15 mile road bike, 5k run) and a 10k race in november. i just started doing fasted cardio in the mornings and plan to keep it up for a while. my workout schedule now consists of a monday night crossfit class, which by the way is kicking my ass royally, still sore today; and i am trying to get in two runs and 2/3 bikes per week. when i am doing my runs and road biking, i will be trying to train by my heart rate to prevent me from overtraining. i will be training at about 70-75% of max HR. i have a lot more time on the weekends to train now, past four months i have had 4 weddings and 3 bachelor parties. with my diet, i moved to a more 'paleo' style of eating. only been doing this for a few weeks, and haven't really noticed any differences. i mainly cut out grains and dairy products to see how my body reacts to it. my bodyfat was 22%-24% when i started and i am guessing that is is around 18% or so right now. i am much more healthier and my bike rides of 7-10 miles from when you last chimed in are now 20+ miles each time on the road. i would like to know what you think of the diet i have posted a few posts above this one. that is pretty much how i eat on a daily basis and trying to cut down on the fruits, but that is my main source of carbs. thanks for chiming in

Hey man that sounds crazy good. You have done really well. I thought I was subbed to this thread but I guess not. I will be now.

[Twist]

AM fasted cardio- 10g BCAA's (capsule form) + electrolyte mix (no cals, no sugar)

diet as of today:

coffee (2 splendas or black)try to cut this out and cycle it. Cut out for two weeks then cycle it back in. If you can use caffeine in a cycle with effectiveness it will help tremendously. Also I bet you will drop BF%.
about 4 oz of vension/beef
2 tbls onions/bell peppers
1 whole egg
1 egg white
1 banana
good

13 raw almonds
1/2 cup raw broccoli
1 tbl baseline asian dressing
1/4 cup raisins
no protein in this meal. Drop the nuts and raisins. I would rather see some bananas and apples in here

1/2 subway chicken breast salad with all the veggies, no dressing
2 tbls baseline's dressing
not adequate. Subway uses the lowest quality meat and vegetables.

just ate the other 1/2 of lunch.
1/4 cup blueberries

preworkout
banana
13 almonds
Dude you need protein

workout (12+ grueling miles of mtn biking)
1 hour 40 min
during workout consumed
300 cals (from 10 g BCAAs and maltodextrin) good

post workout (immediately after)
2 scoops whey (42g protein)
bananagood, can use dextrose or honey here

8 oz roast beef
1/2 cup chicken salad
make sure there is adequate chicken in this salad

YOu need much more protein. Like double. 1.5 -2grams per pound of LBM. I would like to see some apples and bananas as carb sources. Drop the nuts for sure. YOu also NEED to eat more if you are doing a triathalon training. When I train people for marathons I have them on 2x the protein needed for a BBer and, depending on bodymass, usually the calories of someone 2x their size.

i just did the macros from 2 days ago and got this:

cals pro carbs fats
1642 146g 125g 62g
584 500 558

so my split is basically a 36/31/33. i will be tinkering with it some as i go along. just wanted to see where i stood according to macros/numbers. i see where i can add more protein to get my cals and protein higher (need another 200-400 cals and about 40g protein). maybe a shake to get the protein up to at least 185g or add in another chicken breast somewhere (prob mid-evening). should i be worried about my fats being too high for a cut?

Your fats are too high, your carbs and protein is too low. You need to be eating way more. Your body will view fat as a necessary resource and you will be stuck burning lbm. You can pick up your intensity in your workouts more if you pick up your calories in protein and carbs. No wonder you are sore from crossfit, you have nothing to repair yourself with. Can you repost your current training and what exactly you are currently training for? You have a vague schedule in your other posts but I would like a day by day schedule and goal.

[RaginCajun]

YOu need much more protein. Like double. 1.5 -2grams per pound of LBM. I would like to see some apples and bananas as carb sources. Drop the nuts for sure. YOu also NEED to eat more if you are doing a triathalon training. When I train people for marathons I have them on 2x the protein needed for a BBer and, depending on bodymass, usually the calories of someone 2x their size.



Your fats are too high, your carbs and protein is too low. You need to be eating way more. Your body will view fat as a necessary resource and you will be stuck burning lbm. You can pick up your intensity in your workouts more if you pick up your calories in protein and carbs. No wonder you are sore from crossfit, you have nothing to repair yourself with. Can you repost your current training and what exactly you are currently training for? You have a vague schedule in your other posts but I would like a day by day schedule and goal.

twist, this is the info and help i so desperately need. as of now, my stats are 5'10 183 lbs, 18% BF (just a guess, was about 24% in january at 196 lbs.) i carry all my weight in my chest and stomach areas. my goal is to get the bodyfat down to a respectable number, 12% maybe? i would love to eventually have my abs showing but i am a long ways from that. as far as training goes, i have two races that i will be doing this fall, sprint tri (500m swin 15 mile road bike 5K run) on October 2nd, and a 10K race on November 12th. i think if i had to, i could finish both now, but not with good times. i am also an asthmatic, so some days are good for training, while others are not. as of now, my plan/schedule is doing AM fasted cardio 5 days a week, run 2/3 days, and bike 2/3 days. i am giving up the swimming for now to do fasted cardio. i may start adding swimming in as my fasted cardio, but i am not sure. feel free to come up with a schedule if ya have any spare time. i am open to anything. on my bike rides now, i can do 20 or so miles in a little over an hour. i am right at 17 mph average for the 20 miles. i want to get this 'pace' faster and i have time to do so. throw some ideas at me and we can go from there. i appreciate you taking the time to check out my log.

[Twist]

After Kickboxing I will be back to write you a schedule. Abs are not hard to achieve in comparison to a triathalon!

So let me get this straight, first goal is:
500m Swim
15mile bike
5k run

AM cardio 5 days per week (what do you do for this?)
run 2/3 days
Bike the other 2/3 days

Is the run 2/3 and bike2/3 your fasted cardio?

[RaginCajun]

After Kickboxing I will be back to write you a schedule. Abs are not hard to achieve in comparison to a triathalon!

So let me get this straight, first goal is:
500m Swim
15mile bike
5k run

AM cardio 5 days per week (what do you do for this?)
run 2/3 days
Bike the other 2/3 days

Is the run 2/3 and bike2/3 your fasted cardio?

triathlon was easy compared to losing fat! it was mind over matter training and will power. i have never had abs before so i would like to see them once in my adult life, HA! i am doing fasted cardio on a treadmill at about 12.0 incline at 4 mph. my heart rate usually gets to about 130 bpm and i keep it there for 20-30 minutes. been burning about 300-400 cals per session. and no, the other workouts are separate from fasted cardio. i am wanting to do one interval run and one long run a week. i have been biking a lot lately. i can do 20 miles at a time while averaging 17 mph. that is about it. i have been slacking on my running since the last tri (may 15) so i need to start running again. i really appreciate you spending time to help me with a training schedule. my weekends are my nemesis (mainly with diet--drinking)!

[RaginCajun]

weekend holiday recap. i didn't do so well in the diet/food category over the holiday, but i did train well. going from the past thursday, i have done 75 miles on my road bike. i also caught my first flat and was not happy about it. i feel as if i am holding water weight, so i will see how my looks on thursday/friday morning. did AM fasted cardio today and it took me longer to get my heart rate up to 130, had to put the incline on 12.5 and the speed up to 4.2 mph. i need to set some better/attainable goals for the next 6 months (end of the year goals) and reach them! so far this year, i have reached one goal, compete and finish a triathlon.

[Twist]

Fasted Cardio Schedule (5 days per week):
Day 1
Jog for 30 minutes (heart rate doesn't matter here, just jog and finish strong)

Day 2
Interval training for 20 minutes, HIIT style

Day 3
Jog for 20 minutes with constricted oxygen flow, aim for a fast run as if you are competing for distance or something
For constricted oxygen flow just wrap a rag or something lightly around your face. It should be loose enough that you can breath pretty easily but the air almost feels hot and undesirable if that makes sense.

Day 4
Walk quickly 12 incline @ 4mph

Day 5
Walk 12 incline @4mph


Training schedule (not fasted AM):

Day 1
HIIT intervals for 1 hour on treadmill, no incline

Day 2
Bike 15 miles as fast as you can, followed by 20 minutes of HIIT on road bike

Day 3
Run 5k as fast as you can

Day 4
Bike 50 miles as fast as you can

Day 5
Run 10k

Day 6/7
Rest and recover. No training on these days. Take naps if you can.


Make the adjustments that we discussed earlier about your diet. You need more calories and make sure you are eating clean. Abs will come for sure. Post pics if you can.

[SlimmerMe]

You got your homework cut out for ya now looks like to me~

And constricted oxygen flow? why? curious....

[Twist]

You got your homework cut out for ya now looks like to me~

And constricted oxygen flow? why? curious....

Makes training with oxygen easy. Frequently I will just make clients uncomfortable when they are training for something. This way, when they are actually competing, and something goes wrong, like it always does, it doesn't affect them so much.

[RaginCajun]

Fasted Cardio Schedule (5 days per week):
Day 1
Jog for 30 minutes (heart rate doesn't matter here, just jog and finish strong)

Day 2
Interval training for 20 minutes, HIIT style

Day 3
Jog for 20 minutes with constricted oxygen flow, aim for a fast run as if you are competing for distance or something
For constricted oxygen flow just wrap a rag or something lightly around your face. It should be loose enough that you can breath pretty easily but the air almost feels hot and undesirable if that makes sense. do not think i will be attempting this, i have asthma, so i am already restricted!

Day 4
Walk quickly 12 incline @ 4mph

Day 5
Walk 12 incline @4mph


Training schedule (not fasted AM):

Day 1
HIIT intervals for 1 hour on treadmill, no incline
if this is for mondays, i usually go to crossfit here. should i do both?

Day 2
Bike 15 miles as fast as you can, followed by 20 minutes of HIIT on road bike

Day 3
Run 5k as fast as you can

Day 4
Bike 50 miles as fast as you can
i haven't road that far yet, farthest so far was 30 miles. want to work up to this distance, just not conditioned for this yet and may have to move this long ride day to the weekend. it would take me about 3 hours to do 50 miles and i usually work til 430-500 in the evenings. i could make this ride 20 + miles and add one mile every week, what ya think?

Day 5
Run 10k
i am not here yet either, but i will walk/run, whatever i need to do to go that distance. i may have to scale it back some

Day 6/7
Rest and recover. No training on these days. Take naps if you can.
naps??? i wish i could, i stay busy on the weekends so i know that will not happen unless i go on a long ride in the heat or run. and, i am not too good at sleeping either. restless sleeper, always have been


Make the adjustments that we discussed earlier about your diet. You need more calories and make sure you are eating clean. Abs will come for sure. Post pics if you can.

thanks twist, i really appreciate all of this info and the time you took to make it. i have some questions and comments, see bold above. i may have to move some workouts around, to accommodate my schedule. i will take what you have there and try to tweak it to fit my schedule and see what you think. i am working on getting more protein in. i may have to start having two shakes a day to help bump up the protein, what do you think about that? sometimes i do not have the time to eat, so i a shake might be an easy fix. with the caffeine, are you saying cut it out completely for two weeks, or can i have it in a GU pac while biking? i can lay off of the coffee, is green tea so bad?

[RaginCajun]

You got your homework cut out for ya now looks like to me~

And constricted oxygen flow? why? curious....

yeah you right! and on another note, i am single once again! girl said she wasn't ready to get into a serious relationship right now. she just got out of a 4 year relationship that ended ugly and just wasn't ready for one. i told her i was glad that she told me now and not two months from now. she wants to continue talking but i don't know if i want to put in time when i know she isn't ready. it sucks cuz she is a good one, but it looks like she had her chance! so, i am back on the prowl!

[SlimmerMe]

Sounds like you got some "cat fishing" to do.....

Her loss....

[RaginCajun]

Sounds like you got some "cat fishing" to do.....

Her loss....

i am still trying to figure it out. she just texted me wanting to know how my week is going? i don't what to say or do with this one! taking suggestions.......

[GirlyGymRat]

i am still trying to figure it out. she just texted me wanting to know how my week is going? i don't what to say or do with this one! taking suggestions.......

if she is a good gal maybe "talking/texting" is just her way to slowing down the relationship pace. Sometimes we don't know what we want! Maybe she is reconsidering her stance. Who knows but seems like you are in the drivers seat and can decide if you want to engage in a talking/texting relationship.

women are so dang complicated - if you figure em out, please let me know. LOL

[Twist]

Dude I just typed out a REALLY long response and then the forum messed up sending it. Told me it expired or some shit. FML. I'll retype it later lol.

[Twist]

1. You don't have to constrict oxygen flow (although it helps), but you should do something to make running more difficult. Wear sweatshirt and sweat pants in the sun or something (stay hydrated). Make running uncomfortable and difficult. In the competition something will come up that makes you uncomfortable and it will throw you off your game if you don't prepare for it.
2. IF crossfit is 1 hour and of equal intensity then you can sub it in.
3. Do 25 miles minimum. I would add at least 2.5 miles per week. You don't have to go up to 50; you can go to 30 max no problem. I misunderstood an earlier post and I thought you said you ride 75 miles (it was 75 total for the week). After you hit 30, start doing 30 and beating your times.
4. For the 10k run: you got it. Just do whatever you have to to finish the run. Crawl if you have to. Go as long as you can, as strong as you can. WHen you can't go farther, keep going. No scaling it back.
5. If you train as hard as this program makes you then going to sleep should be no problem. I have an odd type of insomnia and if I train hard enough then I will sleep like a baby. If you don't sleep well still then your not eating enough food and you will have to wake up and eat then go back to sleep. 2,500 cals for this program would be low, let's work up to that from where you are.
6. two shakes a day is not bad. Meals is always better and eventually your cals will have to go up even more so better sooner rather than later.
7. cut out the caffeine for at least a week (preferably two) and then cycle it back in. You should only be drinking it when you absolutely need it. It loses its effectiveness quickly and it loses its beneficial effects on metabolism even quicker. From personal experiments on clients I have found it to be within the two week mark.
8. caffeine is caffeine. It doesn't matter the form, scale it back or cut it out.

Update this thread with the final program and diet if you can bro.

I like to have people train for something that is much harder than the event can possibly be so that when something unexpected comes up it doesn't set them back. This will get you there. You have to start swimming soon. If you don't get lean from this then I quit lol.

[RaginCajun]

1. You don't have to constrict oxygen flow (although it helps), but you should do something to make running more difficult. Wear sweatshirt and sweat pants in the sun or something (stay hydrated). Make running uncomfortable and difficult. In the competition something will come up that makes you uncomfortable and it will throw you off your game if you don't prepare for it.
that will work, i can do that, no problem. i usually do my fasted cardio at the gym so that i make myself get up and go.

2. IF crossfit is 1 hour and of equal intensity then you can sub it in.
yes! i have been loving this class ( only been 3 times) and it is right at an hour long. almost threw up each time as well!

3. Do 25 miles minimum. I would add at least 2.5 miles per week. You don't have to go up to 50; you can go to 30 max no problem. I misunderstood an earlier post and I thought you said you ride 75 miles (it was 75 total for the week). After you hit 30, start doing 30 and beating your times.

HA! gotcha

4. For the 10k run: you got it. Just do whatever you have to to finish the run. Crawl if you have to. Go as long as you can, as strong as you can. WHen you can't go farther, keep going. No scaling it back.

dammit! i will get it done.

5. If you train as hard as this program makes you then going to sleep should be no problem. I have an odd type of insomnia and if I train hard enough then I will sleep like a baby. If you don't sleep well still then your not eating enough food and you will have to wake up and eat then go back to sleep. 2,500 cals for this program would be low, let's work up to that from where you are.

you right, i should sleep better after doing all of this. 2500 cals, i will work on the diet. i love to eat so this should not be a problem. what split do you want me at? 40/40/20?

6. two shakes a day is not bad. Meals is always better and eventually your cals will have to go up even more so better sooner rather than later.

understand, just going have to go with what's easiest/quickest sometimes.

7. cut out the caffeine for at least a week (preferably two) and then cycle it back in. You should only be drinking it when you absolutely need it. It loses its effectiveness quickly and it loses its beneficial effects on metabolism even quicker. From personal experiments on clients I have found it to be within the two week mark.

i will cut it out for two weeks. i haven't had any since sunday. what about my inhaler, its albuterol based. should i cycle this as well? i do not need it on an everyday basis but i have it on hand just incase.

8. caffeine is caffeine. It doesn't matter the form, scale it back or cut it out.

Update this thread with the final program and diet if you can bro.

I like to have people train for something that is much harder than the event can possibly be so that when something unexpected comes up it doesn't set them back. This will get you there. You have to start swimming soon. If you don't get lean from this then I quit lol.

hahahaha! i plan on getting lean! thanks for all the comments/answers. i really like to doing the events. it gives me something to do, better overall health, i am a social person so love the after parties at the events, and i like to compete! losing weight/bodyfat is the hardest thing i ever tried to do. i can pretty much play any sport, never tried the marshall arts or anything to that manner, but i can compete in anything. i am a pretty well rounded athlete. i plan on getting the workout schedule up today so you can look at it and critique. it is everything you had up there, just moved around a little. i will also work on the 2500 cal diet with a 40/40/20 split for now. i remember you saying to up the protein, should i shoot for a higher split, 50/35/15? i am also trying to think of an overall goal. my 30th birthday will be this october so i am thinking of making that a date for something, either weight loss or bodyfat percentage mark. i think i am right under 20% in the BF category, maybe a few shades under that. i will try to get some pics up soon. thanks for everything twist, i really appreciate it! and your right, i will be leaner so you won't have to quit!!!

[RaginCajun]

if she is a good gal maybe "talking/texting" is just her way to slowing down the relationship pace. Sometimes we don't know what we want! Maybe she is reconsidering her stance. Who knows but seems like you are in the drivers seat and can decide if you want to engage in a talking/texting relationship.

women are so dang complicated - if you figure em out, please let me know. LOL

HAHAHA! that will never happen in anyone's lifetime! thanks for advice. and yes, you women are!

[RaginCajun]

did fasted cardio for the third straight day. yesterday evening i ran 5k in 33 minutes. that morning, i did 2 miles of jogging on the treadmill for a grand total of 5 miles in a day. i plan on going hit the pavement with the bike this evening, weather permitting. i have a trainer for the bike now, but i left it in nola. i should be retrieving it soon. twist has been working with me so should have a schedule posted and diet to soon follow.

[SlimmerMe]

HAHAHA! that will never happen in anyone's lifetime! thanks for advice. and yes, you women are!

Ditto!

Here is my .02

Either she was serious about ending the relationship and is simply in the habit of texting/contact..
or...
She is testing you to see how much you miss her and perhaps in doing so, realized how much she actually missed you!
If this is the case then she might want a barometer of how much you are into her. Sometimes we females get to a point to where we want to know whether or not it is worth continuing. And if this is her issue, then you need to ramp it up to keep her.

That's my take~

[RaginCajun]

proposed training schedule:

MONDAY- AM-fasted cardio (jog for 30 min)
PM-Crossfit

TUESDAY- AM-fasted cardio (interval training for 20 min, HIIT style)
PM-5k run (local running club i found does one every tuesday evening, 150-400 people!)

WEDNESDAY- AM-fasted cardio (jog for 20 min with sweat suit on.)
PM-Bike 15 miles fast, then do 20 min HIIT on bike (might sub BRICK workout, 20 mile bike, 2 mile run)

THURSDAY- AM-fasted cardio (walk @ 12.0 incline @ 4mph)
PM- swim/bike/run (this is where i think i can get some swimming in)

FRIDAY- AM-fasted cardio (walk @ 12.0 incline @ 4mph)
PM- REST

SATURDAY - either long bike (25+ miles) or long run (10K)

SUNDAY - either long bike (25+ miles) or long run (10K) (which ever wasn't done on the previous day)


this is what i came up with so far. if i have stuff planned on the weekends, then i will adjust accordingly. i am thinking i can get the swim in on thursday evenings or just start taking a late lunch and go bust out 30 min worth of laps. still working on the diet but this is the schedule i will be following for a while. distances will increase when i feel the need to on the long run and bike.