In the Zone, your diet accounts for 80% of your fat loss, while exercise accounts for about 20% of your fat loss (I don't remember where Barry Sears wrote that, but I remember reading this). We tend to focus so heavily on our eating here, but the other 20% is just as important, even if it s only a fraction of the total picture.

Many people log their diet journals, some people like to post their daily diet journals in the forums. I thought it would be fun to start an exercise thread. This is for all who would like to participate. So lets get moving!

To start it off...

yesterday:
biking 37 min moderate pace
Leslie Sansone walking 41 minutes
pedometer 10,000+ steps

MY daily goal for my pedometer is 10,000 steps.
I normally don't do both the biking and Leslie on the same day, but my pedometer was seriously lacking, and I needed to get more steps in!

Saturday: hiked for 35 min on the ice age trail, We also went geo-caching which helped my pedometer. Didn't get my 10k steps, but close.

Sunday morning, Singapore:
Woke up 11:00 AM, after getting to bed at 3:00 AM, after 30 hours of travel,
22 hours flight time.
.
Started with warm-up exercises, 15 minutes.
Walked to the fitness gym, did my Core Super Slow lifting,
and then my Peak 8 HIIT on recumbent bicycle.
.
After Zone breakfast, walked the large 2-mall complex at the hotel area.
Walked to the nearby mall, had a light lunch.
(Some kind of Singapore hot plate: no noodles, no rice, meat (P) and veggies.)
Took a cab and had a 1 hour full body Javanese style massage.
.
Returned, rested, pedometer showed 11000 steps.
Had Chicken Curry dinner: Chicken and spices, and only 1/4 cup of the rice.
(And one of the two complimentary beers - it was a treat, cheat meal!)
Went back to the gym, and sat in the hot tub and the sauna.
.
Talked to my beautiful wife (12 hour time difference).
Watched a little TV.
Had a Zone snack, 1 block (the now defunct Granola).
Body well rested and kinks worked out from traveling.
Retired at 11:00 AM, and then found myself well rested and wide-awake at 4:30 AM,
hence this post.
.
Monday will be a rest day, exercise wise.
And my last sleep-in day before going to the local office mid-day with a Zone Foods packed lunch
to check on the set-up for my 4-day presentation/training delivery to the local ASEAN consultants.
And then a later appointment with a local Chiropractor, arranged by my friend and Chiropractor in NH.

Busy day (and sounds like a lot of fun) for you!

I have been sedentary (too sedentary for me) today while going to church and then spending much of the afternoon with the inlaws. Got some grocery shopping done, and now eating a snack, contemplating a bike ride. Don't know if I will get my 10K today...

I rode 14 miles on my bike today, moderate pace (seemed more tired today and so not as fast as I usually go). If I convert the bike ride into steps, then I will have exceeded my 10K goal on the pedometer.

I either run 3 miles or jump on a mini tramp for 30 minutes every day. I do very intense but very brief isometric exercises 3 times a week, legs one day, arms & shoulder another day, and chest and back on the last day.

Have still been thinking of running, just haven't taken the dive into it yet. We were inspired to start training after watching some runners in a 13.1 half marathon today.

NO MORE THINKING ABOUT IT!

I started my "couch to 5K" training program. This week, the plan is to start with a brisk 5 minute walk, then alternate 60 second jog with a 90 minute walk, for a total of 20 minutes. This should be done 3 times per week for the first week. So, will aim for doing this again on Thursday and Saturday (don't think I will be able to fit it in on Wednesday as I have another commitment that evening).

I started today, have to admit it wasn't easy and I am not at all impressed by my time. After the 20 minutes, I walked another 10 minutes, so got a total of 2 miles in altogether (15 minute mile). Considering I normally walk at a 17 min mile pace, that isn't much faster. But, speed isn't what I am after. I just want the endurance!

I do balancing exercises (on an Airex balancepad, a 2 1/2 inch dense foam pad: http://www.bebalanced.net/bebalanced.html?&L=1) and stretching daily, a 45 min strength training session 3 times a week, yoga (2 1-hour classes per week and another 2-3 shorter sessions at home) and hike of take a walk 5 days a week (snowshoeing in winter). I take one day off to rest, no exercise except for the ones with the Airex pad and the stretching. The balance stuff began as rehab 5 years ago and has become a necessity (an accident 5 years ago resulted in a chronic vestibular challange), but it also gives me excellent lower body strength and toning.

Busy day at the office in Singapore, on lunch break (Zone Flat Bread +).
Yesterday was a set-up day.
Today through Friday, delivery to internal Asian consultants and Business Partners.
Started with early morning Tabatha protocol, using body weight exercises.
4 sets.
Will try to do some Super Slow heavy weight lifting, this evening.

Wow! I am sore this morning! Today will definitely be a biking day!

Long time since I posted here, although I still remember a few of the names and faces.

Monday:

1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barbell Squats
+Bench Press
+Deadlifts
+Pullups/Chins
+Back extensions
1/2 hour hike with the dogs post workout
1/2 hour hike with the dogs before bed

Tuesday:
1 hour (3.5 mile) hike with dogs
1 hour Hatha Yoga
1 hour (3.5 mile) hike with dogs (yet to be done -- tonight before bed)

Plan for Wednesday:
1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barball Back Squats
+Standing Barbell Press
+Clean
+Close Grip Bench Presses
+Roman Chair Sit-Ups
1/2 hour hike with dogs post workout
1.0 hour (3.5 miles) hike with dogs before bed

Long time since I posted here, although I still remember a few of the names and faces.

Monday:

1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barbell Squats
+Bench Press
+Deadlifts
+Pullups/Chins
+Back extensions
1/2 hour hike with the dogs post workout
1/2 hour hike with the dogs before bed

Tuesday:
1 hour (3.5 mile) hike with dogs
1 hour Hatha Yoga
1 hour (3.5 mile) hike with dogs (yet to be done -- tonight before bed)

Plan for Wednesday:
1/2 hour hike with dogs upon waking
1.5 hours weight training consisting of the following:
+Barball Back Squats
+Standing Barbell Press
+Clean
+Close Grip Bench Presses
+Roman Chair Sit-Ups
1/2 hour hike with dogs post workout
1.0 hour (3.5 miles) hike with dogs before bed

Good to "see" you again!

Tuesday: 64 min biking
also have registered 7000+ on pedometer, should easily score 10K steps with the activity conversion.

(too sore for running today, LOL)

Welcome "back".
.
I did heavy lifting last night
(as well as Sauna and Hot Tub, skipped Steam Room.
Wednesday morning (Tue evening back home):
Warm-Up and Body-Weight Tabatha protocol.
Static stretch after.
Tonight, plan Peak 8, recumbent bike.
Oh yeah, and Sauna and Hot Tub! LOL

BTW, for those not familiar with the "Tabata protocol," that John mentioned, it is so-named because if its inventor: Izumi Tabata. Mr. Tabata is the Japanese coach who came up with this particular varient of High Intensity Interval Training (HIIT) for training Japanese speed skaters. For those unfamiliar with the Tabata protocol, it involves a "sprint" portion lasting 20 seconds followed by a rest period of 10 seconds. Eventually, people work up to about 10 such bouts of 20/10 (5 minutes total). The last time I was posting regularly here, I wrote about the effectiveness of HIIT training for fat loss. The Tabata protocol is damned good and effective (as well as brutal) variation on HIIT.

Nice to "see" you again too, Cat. Not sure why I keep getting double posts... annoying.

Matt, I remember when you were here before and discussed HIIT--I wasn't sure if you were the same Matthew, but now I know (we had 2 Matthews posting at that time).

So, I am going to have to get creative with getting in some meaningful exercise today. I have a full schedule, working and then I have to take my son to his last confirmation class for the year--which is a bowling party. I am a small group leader, so I have to be there, too. If I were bowling by myself, I could turn it into an aerobic activity. But, bowling with others really slows down the pace!

Will have to sneak in some walks, perhaps do some Leslie Sansone after I get home tonight... TBC

Yes Cat, that was me. I was "powerlifting" Matt and the other Matt was "crossfit" Matt -- not sure why I remember that... lol

LOL!

[quote]
Posted By Matthew on 25 Apr 2012 10:10 AM
BTW, for those not familiar with the "Tabata protocol," that John mentioned, it is so-named because if its inventor: Izumi Tabata. Mr. Tabata is the Japanese coach who came up with this particular varient of High Intensity Interval Training (HIIT) for training Japanese speed skaters. For those unfamiliar with the Tabata protocol, it involves a "sprint" portion lasting 20 seconds followed by a rest period of 10 seconds. Eventually, people work up to about 10 such bouts of 20/10 (5 minutes total). The last time I was posting regularly here, I wrote about the effectiveness of HIIT training for fat loss. The Tabata protocol is damned good and effective (as well as brutal) variation on HIIT.
[/quote]
.
You can start with one or two cycles and go to three cycles, stay there for a while,
and then work up to 4 cycles, etc.
.
And very easy to do and easy to work up to 10 cycles using body weight exercises.
Can be as simple as alternating between Push-Ups and Prisoner Squats.
Or add in Mountain Climbers.
.
Also, D. Mercola's termed "Peak 8" is also a HIIT variation.
Using any cardio equipment, I use Recumbent Bicycle.
.
PEAK 8 protocol:
2 minute easy warm-up, 20 sec harder and faster, 40 second moderate, repeat for 8 cycles, 2 minute cool-down.
12 minute HIIT.
OR
2 minute warm-up, 30 sec High Intensity, 1 minute moderate, repeat 8 cycles, 2 minute cool-down.
16 minute HIIT.

John makes a very good point about easing into HIIT training, either by doing less intense sprints or fewer cycles (or both) and gradually working up to greater intensity and more cycles.

Today:

1 hour hike with dogs this morning

Afternoon wil be spent cleaning out the garage

1 hour hike with dogs in the evening

1 hour of Hatha yoga (if time permits)

Tomorrow:

1/2 hour walk with dogs in a.m. (and used as a warm-up for...)

1.5 hours of weight training consisting of:
+Barbell Back Squats
+Bench Press
+Deadlifts
+Pull-ups/Chins
+Weighted Back extensions

1/2 hour walk with dogs as cool-down from weight training

1 hour hike with dogs in the evening

SuperSlow Heavy Lifting last night
(Then Steam Room, Hot Tub, & finish with Sauna)
LOL - one advantage of travel and having to be away from my lovely wife of 26+ years!
.
This morning (Friday), short Tabata (4 cycles, treating as muscle rest day).
Up at 3:30 AM Saturday morning Singapore time to catch series of 24 hour flights back to USA.
(32 hours of traveling time - door to door.)

Rough day today... got buried on my final set of squats before getting my rep goal and then, later, after benching, was so beat I couldn't hit my rep goal on deadlifts either. I've been pressing pretty hard recently... might be time to back the weights off by about 10-15% and build up slowly again to give my body a break and a chance to recover.

Lost my internet so didn't post yesterday's workout...

Thursday: 40 minutes Leslie Sansone dvd
Friday: 54 minutes biking, just over 10 miles (hilly terrain)

So far today...

30 minute hike with dogs upon waking at about 6:30 a.m. this morning.

60 minute hike with dogs from about 10:30-11:30 a.m.

Later today:

60 minutes of Hatha Yoga.

30-45 minute hike with dogs before bed.

I have decided after getting crushed by both Squats and Deadlifts yesterday that it is time to change my routine slightly, back the weights off, and build back up again.

It is cold and rainy. I was hoping for a longer bike ride today, but the weather is not going to allow it.

Well it did stop raining though stayed cold and cloudy. I did get in a good ride, 17 miles over 90 minutes.

[quote]
Posted By Matthew on 28 Apr 2012 02:51 PM
So far today...
30 minute hike with dogs upon waking at about 6:30 a.m. this morning.
60 minute hike with dogs from about 10:30-11:30 a.m.
30-45 minute hike with dogs before bed.
[/quote]
.
Wow, you must have very active dogs too walk that much with them.
We have a (Rescued) Papillion, that is a couch potatoe,
but loves walks and hikes, and will go all day.
She really surprised us with this aspect of her personality!
.
We also have a Miniature Australian Shepherd.
My wife does agility class with him on Thursdays.
This breed is just above average active, unlike a Border Collie, etc!
Is a good family breed, too.
.
Back from 31 hours of traveling!
Imagine leaving your house for the airport at 3:30 PM Friday,
and getting to your destination at 11:30 PM Saturday.
.
Aside from lots of water to help with all the time on airplanes,
I woke up at 6:30 AM and did 1 set Prisoner Squats and 1 set Push-Ups.
Went back to lie down for a while, until, 8:30 AM.
Repeated 1 set Prisoner Squats and 1 set Push-Ups.
Easing back allowing for Jet=Lag and bio-clock to reset.
.
Might take a walk with the dogs, later.
They missed me!

Yeah, I have two rescues... golden and ridgeback mixes and even though they are almost 8, they are the most energetic dogs ever. I generally walk them between 1.5-2.5 hours per day. When I say "walk" I mean moving at a really fast pace (such that I am sweating and breathing hard, through the very hilly area in which I live. When I get home, I am covered in sweat and the dogs are usually tired out for a bit. If they don't get a ton of exercise, they are up all night (and thus, keep us up all night).

So far today:

1 hour hike with the dogs from 7-8 a.m.

Later today:

1 hour of Hatha Yoga in the afternoon.

1 hour hike with dogs before bed.

Just went for a slow bike ride with my 8 yr old daughter. Am going to have to go again for a longer ride or do something else to break a sweatf!

Out of curiosity, John, is there any particular reason why you follow the "Superslow" training protocol? I have to admit, I am not the biggest fan of that style of training. This is not to say that there aren't some populations or training goals for which it might be okay, but I don't think it is the best way to train for most people. I suppose it depends on your goals and reasons for using it, but all other things being equal, more normal training cadences tend to be more effective for building strength, power, and muscle.

I started to "train" myself to jog/run, in hopes of jogging/running in a 5K later this year. Last week, I started with reps of 60 sec run alternating with 90 min walk for 20 min. I was sore afterwards, and had planned on repeating this cycle on Thursday. I had not gotten back out there to do that. So, decided to start again today. I did the same as my first session. Probably should just consider this "starting over". Gotta say that I am really not sure that this is for me. I prefer riding bike! But, will see. Maybe I can get over that barrier.

I hate exercise, I hate spending lots of time exercising, and I hate disrupting any flow I have to go to the gym,
when I feel body weight is not enough.
Plain and simple, might not be the best or most efficient, but it works for me,
and is enough for me.
Considering where I was pre-exercise 1-1/2 years ago, I am happy and pleased with where I am.
Plain and simple, not always what I do, but what I do mostly and regularly 1 or 2 times a week,
if that's all I do heavy weight wise.

[quote]
Posted By John on 29 Apr 2012 11:02 PM
I hate exercise, I hate spending lots of time exercising, and I hate disrupting any flow I have to go to the gym,
when I feel body weight is not enough.
.....
[/quote]
.
P.S.> ... and Super Slow minimizes my time at the gym.
Sometimes, after doing Super Slow (or also called Power of Ten),
I will add some barbell.dumbell exercises.

I find going to the gym to be a chore, because it seems so repetitive and boring. General exercises, too, I dislike doing that sort of thing. Having TV monitors does not help me. I really dislike stationary bikes.

Now, give me a bike to ride outside (or even walking), and I can enjoy that. I can alter my routes, I see all kinds of things (some day I will put together a photo album of things that I have seen on my walks and rides). I can assign the activity to other purposes.

I don't know how I really feel about the running. I was hoping that I would enjoy it more, but it is seeming to be more of a chore, and I am not liking how my body feels afterwards.

Well, I have always said that the best form of exercise is the one that you will actually do.

I love training with weights, but I realize that not everyone does. But weight training for "health" benefits doesn't interest me and would bore me to tears. Training heavy and hitting it hard and seeing numbers goes up makes me excited to get to the gym. I hate distance running, but love hiking. I hate "cardio" and would go mad being on some cardio machine in a gym, but I am perfectly happy hitting a heavy bag, jumping rope, doing a KB circuit, or throwing a 90 lb. dummy around in wrestling takedown drills. So, to each his or her own!

Anyway, today I started a new weight training routine since I was getting pretty burned out on the last one, so I dropped my weights down and did day one today. I'll build back up to challenging weights over the next 4 weeks and then the goal is to blow past where I last stalled out.

(Breakfast)

30 minute hike with dogs

90 minutes weight training, including:
+general warm-up and light stretching
+Squats
+Bench Press
+Bent Rows
+Snatches
+Back raises

(non-zone post workout sugar+protein drink)

60 minute hike with dogs

(second non-zone post workout sugar+protein drink)

Later this evening, before bed, I'll do another hike with the dogs, probably only a 30 minute one though.

Matthew.. The workout sounds good ... the post workout sugar-protien drink sounds nasty...

LOL... it certainly isn't nasty tasting. Today it was fat-free milk with honey. Sometimes it is fat-free milk with banana. Sometimes it is fat-free yogurt with a couple tsp. of brown sugar. Sometimes it is chocolate milk (with a little added chocolate whey protein powder). Sometimes (although rarely) it is a pre-packaged post workout recovery drink.

Now, I am well-aware that my post workout nutrition doesn't fall within the proscriptions of the Zone, but during this limited period of time (during serious strenuous training and up to about 30-45 minutes after) where I am convinced that the normal Zone guidelines (that I follow the other 22 hours of the day) don't apply. There is just too much research, too many studies, and too many years of accumulated knowledge from thousands of serious athletes to ignore the importance of a high GI + protein meal (with a range in ratios of between 2:1 to 4:1) during and immediately post-workout.

For more than 15 years Dr. Barry Sears has been working with world-class athletes and with over 25 Olympic gold medals, there is proven success. Just saying...

Hey Matt, don't kid yourself. If you're downing a couple of those post workout drinks on most days, as you described, you're probably not in the Zone for a good part of the other 22 hours of the day, if at all. The body won't be operationg on the basis of 'hmm, he just ate a Zone balanced meal; I'll lower my inflammation right now and put my insuln levels right back to where they were before he had that drink a few hours back.' The reality is it just doesn't work that fast. It takes some time to get back to where you were with insulin control. It can be a day or so for some people, several days for others.

I know...

Listen, I follow the Zone for the most part, but this is one area where I don't -- and for good reason, not on a whim. There are plenty of equally well-credentialed researchers and sports scientists who also work with world-class athletes (including Olympians and professional athletes like football, basketball, baseball, hockey, and mixed martial arts) who have proven success using a high GI + protein post workout drink. Also, I have competed at a high level in the sport of powerlifting. I have trained professional athletes myself. I have also trained with an Olympic silver medalist thrower, a member of the U.S. Olympic Weightlifting team, and a dozen or so world-record holding powerlifters. I have also trained under some of the top strength coaches in this country, as well as reading extensively from research conducted in the former Eastern Bloc (particularly former Soviet and former East Germany). I may not have the science background or credentials that Dr. Sears has on the subject, but it isn't like I don't have my own base of knowledge here.

Listen, I love the Zone concepts and recommend and apply them to my diet. But Dr. Sears and I happen to part ways when it comes to post workout nutrition. There is just too much research into the subject matter, too many studies done with athletes, and too much data on the benefits of a high GI + protein (and no or very low fat) immediately after intense exercise. If you are interested in the subject, I suggest reading some of the studies done by Dr. John Ivy, a very well respected sports scientist, at the University of Texas (who works with some of the most notable athletes in American professional sports, among others). Dr. John Berardi (who also works with some top athletes) has written extensively about this subject as well. There is also just way too much "in-the-field" data from athletes and coaches supporting its use.

Even Dr. Sears' colleague and sometime collaborator, Dr. Bowden, parts ways with Dr. Sears on this subject. Indeed, a few years ago I read what a number of high level athletes in the Zone (including Zone-sponsored athletes) do for nutrition during their sport and immediately after. It appears a sizable number of them are doing exactly what I do. This is one area of the Zone that I wish Dr. Sears would write about a great deal more. I can understand why he doesn't, because the sort of nutritional guidelines that an elite competitive athlete require probably doesn't have huge appeal or wide applicability. Also, I get why, even if Dr. Sears did agree with me on this subject, he would be hesitant to recommend it because it really only is for people who are training intensely and can be misapplied by the general fitness crowd or people just looking to drop a few pounds. People who fit into those categories SHOULD NOT be doing this type of workout nutrition.

So, while I am a fan of the Zone, generally, this is just one area where I have to part ways.

Sue,

I know we discussed this issue a while back (several years ago), but the reality is, the "zone" shifts during and immediately following intense training. The body is extremely carb and insulin sensitive during these narrow windows of time. Moreover, increased levels of insulin, particularly in the presence of protein, are NOT A BAD THING. Insulin is highly anabolic during this window of time. In fact, insulin is more anabolic (muscle-building) than even steroids during this narrow window. This is why professional bodybuilders engage in the highly dangerous, but effective, practice of injecting synthetic insulin into their systems immediately following training. Insulin (whether natural or synthetic) is rapidly replacing depleted muscle glycogen and providing the muscles with much needed amino acids to start to jump-start the recovery process. This window doesn't stay open long, and closes by roughly 45 minutes post training, but when athletes take advantage of it, it does wonders for their strength, recovery, endurance, and gains in muscle. And this isn't just gym-lore, there are plenty of double-blind placebo scientific studies on athletes that show this in measurable ways.

Drinking these drinks don't take me OOZ because, like I said, the Zone has shifted for me due to the increased carb and insulin sensitivity effect I get from intense training. When you are a relatively lean athlete who trains intensely, the Zone is a lot larger than it is for most people (even people who exercise regularly). Dr. Sears has even written about the fact that the Zone is not necessarily the same for everyone and that it can be a lot wider for some people. Well, serious athletes with low bodyfat, particularly post intense training, are among those people.

I am a full believer in the Zone...

that being said, I also believe that there is not one single end-all approach. Everyone basically follows his or her own version of a healthy diet. If one chooses to focus on the Zone "most" of the time, that is his/her choice. It sounds to me like Matthew has had a good share of success in doing what he is doing.

I recall a similar discussion a few years back... at that time, it was a debate about using the Zone for "endurance training" vs. "strength training". As I recall, many of the Zone athletes are more of the endurance atheletic type. However, what is being talked about here is more about using that special window of opportunity (which Matthew describes better than I) to help with muscle/tissue repair. If I remember back, we also talked about how it was similar to injecting the muscle, without actually doing it--so he is actually accomplishing the muscle building in a more natural way.

No one is suggesting that this is an "official" zone practice, and Matthew even alluded to that in another post. :)

So, basically, what I am understanding is that the Zone is not static, it is ever-changing. This is also true for me... I know that my Zone changes from time to time. What works one day might not work another day. Not that I can handle that post-workout drink, but I can understand how it might work for others.

By the way, I didn't mean to derail this thread on the subject of post-workout nutrition.

Like I have said before, I know that my alterations to the Zone would not be generally well-received here, and I do not even expect Dr. Sears to agree with them. I am not trying to covert anyone here, and, from what I can tell (although I may be wrong), I am the only person currently contributing to this thread (or the athletic performance forum) for whom this discussion even really matters all that much. I might be wrong, but I don't think there are others here who are competitive athletes or training like competitive athletes. So, in a sense, this back-and-forth probably is of little value to anyone here other than to test rhetorical skills.

So, to be clear, 99%+ of the people out there probably should not deviate from the Zone recommendations of a 3:2:2 ratio, even in their post workout nutrition.

Sorry to derail the thread.

I don't think you derailed it, but thanks for getting things back on track! LOL

I see out my window that it has stayed dry, so I am looking forward to a bike ride tonight.

If anyone is interested, there is a National Bike Challenge that is starting up tomorrow. It is being powered by Endomondo, but it is being sponsored by the Kimberly-Clark Corporation, League of American Bicyclists, and Bikes Belong. Basically, the way it works is that you can register to participate, and your challenge points go towards a monthly prize drawing. If your workplace is participating, you can ride for your employer. If you live in a metropolitan community, your community gets points. Your state that you live in gets points. The whole idea is to promote biking and safe routes for cyclists. It is entirely free.

Last year, I participated in the challenge and I won a month's supply of Scott Tissue products. The challenge was done in Wisconsin as a pilot project, and we logged over 1 million miles--and if my memory serves me right, we were close to 2 million miles. The website calculated how much CO2 we saved, and how much $$ in gas (if bike trips were entered as commuting trips).

If you are interested in joining the challenge, here is the link: www.endomondo.com/campaign/national

(so, if this thread wasn't derailed before my post, it most certainly is now! LOL)

Excuse me, I mean to write 4:3:3 ratio, not 3:2:2 ratio... off by one key when I typed that!

Cat:

Yes, what I am saying is that the Zone is definitely not static. It may be mostly static for most people most of the time, but at various times, particularly when there has been a big disruption to homeostasis like intense training, the zone can and does shift. Once again, you have absolutely nailed it in understanding what I was saying (and putting it much better and more succinctly than I did).

Distance biking is another athletic endeavor that I would despise. Let's just say that it can be a little rough on the jewels. Not sure how male distance cyclists do it.

LOL!

I would not have any experience with this!

The longer distances are tough on the tush, but that's what they make biking shorts for. I have a bike seat that has a gel cushion to it. On top of that is a gel overlay. Then, I add my biking shorts, with the extra padding.

If I were to sit on regular seat alone, I can imagine it would start feeling like I was sitting on a rock!

Can't speak about the jewels, but I imagine that the men's bike shorts probably take that into consideration (will check w/hubby).

BTW, for the edification of anyone reading this thread, here is what my new strength and conditioning program looks like (excluding hikes with the dogs):

MONDAY

A1. Back Squats
A2. Bent Barbell Rows

B1. Snatch
B2. Bench Press

C. Weighted Back Extensions

TUESDAY

Jump-roping
Kettlebell Circuit
Heavy Bag work (i.e., boxing)


WEDNESDAY

A1. Front Squats
A2. Standing Overhead Presses

B1. Deadlifts

C1. Pullups
C2. Roman Chair Situps

THURSDAY

-Off-

FRIDAY

A1. Back Squats (heavy)
A2. Bent Barbell Row (heavy)

B1. Cleans
B2. Bench Press (heavy)

C1. Close Grip Bench Press to Board

SATURDAY

Jump-roping
Kettlebell Circuit
Heavy Bag work

SUNDAY

-Off-

Of course I still hike with my dogs every day between 1.5-2.5 hours (split up over 2-3 hikes). Also, on Wednesdays and Sundays for sure (and as I feel like or need at other times) I will do one of the Hatha Yoga DVDs that I have. which run about an hour or so.

Hey Matt, , yeah I remember our discussions (I think if you as "ATP Matt"!). :D

And now, in the spirit of continued derailing, just gotta say, my 12 year old VW Passat bit the dust for the final time about 10 days ago. I bought a new 2012 Passat, black with black leather, loaded with everything but the Kessy key, and I loooooove it! :D

I know I said I wasn't going to derail the thread, but I found this tidbit on drsears.com from a question asked back in 2007:

http://drsears.com/tabId/399/itemId...nutri.aspx

Q: Are you familiar with the book "Nutrient Timing" by John Ivy and Robert Portman, which focuses on sports nutrition? They are advocating an average macronutrient balance that is approximately 23(P):44(C):33(F), but they also advocate varying that ratio in relation to the daily workout. During exercise, it is 1:4:0. In the 45-minute window after exercise, it is 1:3:0. In the two to four-hour period after exercise, the carbs go down and the fats go up, and during the rest of the day the balance shifts so that the overall ratio of 23:44:33 is maintained. They claim, based on cited research results, that during and after exercise, the high GI intake goes to muscle glycogen and muscle building, while during the more sedentary portions of the day, any high GI intake would go directly to fat store, which, of course, you would want to avoid. So essentially, they go high carb, low fat during and post exercise and then low carb during sedentary portions of day. What do think?

I have seven years of being very active (20 to 50 miles running per week, zone experience, and I average something like a 25:40:35 macro-nutrient balance.

A: I am very familiar with John Ivy’s research. He only looked at a 1:4 ratio of protein to carbohydrate in the post-recovery phase. My research with Olympic athletes indicates that a 2:3 ratio works even better because of the impact on key enzymes, such as AMP kinase, and genetic transcription elements, such as mTOR. The key for recovery lies in the hormonal changes induced by the ratio. It is even more important in the 20-22-hour regeneration phase that takes place after intense exercise in which muscle damage is repaired. Maintaining a constant balance of protein, carbohydrate and fat as you have enables the body to adapt its enzyme balance to maximize ATP production with the least number of incoming calories.


****

My comments:

First, the research is not limited to looking at the 1:4 ratio. He has also looked at other ratios, including 1:3 and 1:2. As a matter of fact, Dr. Ivy apparently believes (from what I have read) that a 1:2.5 to 1:2.67 ratio is best and has created two post workout sports recovery supplements based on this ratio.

My further comment is this... while I cannot speak to the science of the ratio disagreement that Dr. Sears has with Dr. Ivy (recommending 2:3 versus 2:5), I want to draw your attention to the fact that this IS NOT THE SAME RATIO AS THE REGULAR ZONE! Also, Dr. Sears himself appears to be distinguishing between workout and immediate post-workout nutrition and the "20-22" other hours in the day. It is hard to tell from his terse response, but I think his response is actually recommending 2:3:0 during training and immediately after (for athletes) and 3:4:3 the rest of the time. Maybe I am reading it wrong, but that is what it seems to be saying.

Interesting!

Hi, if this info is meant for me, I didn't say anything about "REGULAR ZONE" as you've referred to it. I'm very familiar with altered P/C ratios for athletes (and other people) in the Zone, and I've been there done that re ATP discussions we had in the past. I'm not going there again because my thoughts have not changed.

To derail further (sorry!), when's the baby due. You guys must be really excited! :)

With bike shorts, the right bike seat, and the correct position, a properly fitted bike - no problem.
Nuf said.

It was meant for everyone. I was not intending to reopen the ATP discussion, rather pointing out that even Dr. Sears appears to recognize that workout and post workout nutrition is different (including a higher ratio of carbs to protein and, if I am reading his response correctly, limiting fat, i.e., 2:3:0) and that during the remaining 20-22 hours of the day, the ratio consumed goes back to 3:4:3. If I am interpreting Dr. Sears' response correctly (hard to tell given its length), the real discussion is the ratio between the sugars and the protein, not the efficacy of this type of nutrition.

On to more exciting topics: The baby is actually due today!!! But nothing so far. We're both just waiting around the house waiting for the onset of labor, but nothing yet. My mom was late with me, my wife's mother was late with her and her sister, and both her niece and nephew were late, and first children are usually late from what we have read... so we didn't expect it to happen today, but we were still hoping it would.

OMG, today! So cool. I was thinking, hmm, maybe on my birthday (which also happens to be Dr. Sears' birthday, too!) but that's not until next month. Our first was due on Jan 1, and we figured no way because the first is always late. Well, so much for that. She was born on Christmas. Our second was born 5 days late (of course we expected she'd be early). Our third, and still my little sweetie pie, lol, he arrived in Boston on a plane from South Korea at the age of 3 1/2 months, 26 years ago last week. Hope you guys get some sleep tonight (or should I hope you don't?). Keep us updated, Matt! :)



And, re the P/C, there's lot to consider re supporting performance and post performance recovery for elite athletes.

"next month" = June (forgot today is still April) :)

Good luck, hope everything goes well and as expected for you and your wife, Matt!

Back to regular programming...

Biked 44 minutes, moderate pace. Would like to get a longer route in, but with the overcast skies, seems a bit darker than usual, and I don't like to be caught out there less visible.

I am looking for the 4th May - my birthday, but you don't want to wait! <GRIN>
Nothing today, a bit of getting over the bacteria rest and remaining jet lag rest.
Saw my chiropractor and had a 30 minute nech/shoulder massage this morning.
Actually, after getting up, I almost forgot, I did a quick 3 set/cycle pushup/prisoner squat.

John:

That is funny that you mention that. I have had a weird premonition about it being May 4 and my wife (without me mentioning my premonition to her) independently had a dream about him being born on May 4! That said, we both are anxious to meet him (we know the baby is a "him").

Sue:

I guess that goes to show you what an inexact science the whole due date thing is! In our hypno-birthing class we learned that only 4% of babies are born on the due date which is why they call it a guess date.

Cat:

We are confident things will go well. We have taken a hypno-birthing class, have a GREAT doctor, and a wonderful hypno-birthing Doula. We are 10 minutes from the hospital, and it is a good one (Cedar-Sinai). This has been a totally easy complication free pregnancy, so we are very confident that the birth will go well and without complications.

I'll make sure to let you all know when our little one is born. The one thing everyone tells us is that you should take everyone up on any offers to bring food for us when he is born. I think my wife and I will be on such a high (and so tired too) that we really won't care if what people bring is Zone-friendly or not. Besides, I have to admit, although my wife really hasn't had any unusual cravings during her pregnancy, she has been craving ice cream a lot during the last few weeks... and who am I to deny a pregnant woman what she wants???

Since everyone else is putting in their guesses, I will go with May 3, that is my best friend's birthday.

Yes, take everyone up on the food offers! I will share that I had gestational diabetes during all of my pregnancies, and my first request was a DQ Blizzard--after the delivery, of course. Prior to the delivery, I had to think of the baby, so I could not indulge. But, afterwards, I definitely needed a splurge! These days, I am not an ice cream craver.

And, I will totally agree with you, science is not exact, I know you were referring to due dates, but it also supports the fact that so many scientists can have so many theories, as we were discussing earlier about the post-workout shake (not to open that can of worms). That is why I try to keep an open mind about things, regardless of whether it lines up with Zone or not (lightning bolt, please don't strike me here LOL).

Back to exercise...
knee feeling a little better. I think I will try the C25K again, but will try wearing a support band around the knee. This is the knee that I banged up years ago, and I am a little concerned that the running may be too much impact for it (no ACL), so maybe the extra support will help. This is probably why I really prefer the cycling, because I can get a good workout without having an impact on my knee. In any case, if the support doesn't help me, I may have to give up the running.

Luckily, my wife didn't have gestational diabetes when they tested her, so ice cream hasn't been off the table during her pregnancy. That said, she hates it when I scoop the ice cream for her because she says that I am not giving her a "real" portion and that it more like just a taste... lol. But the food item that my wife has been craving, and which we will have immediately after she gives birth, is raw sushi. Luckily enough, there is a great sushi restaurant that we used to go to right across the street from the hospital, so as soon as she is read after giving birth, she is getting a platter of yellow tail sushi (her favorite).

Cool, Matt!

Back to exercise...

Rode 31 minutes tonight, short route as I was chasing darkness. However, since the distance was shorter, I really pushed it. I rode over 1 mph faster than my average for that route!!!!

Bad day yesterday. Only hiked 1 hour. No KB or hitting the heavy bag, no second hike. No yoga.

And because I wasn't feeling great due to either a mild cold or allergies, so I ate a massive bowl of very spicy Pho for lunch and was basically lethargic the rest of day... did nothing but watch basketball. On the plus side, the Pho did clear out my sinuses! Anyway, today is a new day... so back on the horse today.

I'll be hiking with the dogs for 2 hour combined (over three hikes) and lifting weights consisting of:

Front Squats
Standing Press
Deadlifts
Pullups
Roman Chair Sit-ups

Matthew, with full time work, i was just wondering where/how you find the time to work out so much each day?
And with a baby due any day now, too ...
Our kids are grown, all 4 of em', and I would have trouble finding that much time most days, let alone every day ...
Just curious.

John:

I am lucky enough to work from home (mostly) doing what I love. I live in a fairly affluent area of Los Angeles (in the Hollywood Hills in the Laurel Canyon area) and personally train people out of my fully-equipped home gym. To supplement my income, I pick up occasional legal contract work (legal research and writing, document review, etc.). I used to work as a lawyer in a large and powerful Los Angeles law firms, but the lifestyle was horrendous, so I left, ended up buying a serious gym, which I later sold. When I owned the gym, I dealt mostly with serious amateur and professional athletes, including 2 members of the US Olympic Team, numerous world-record holding powerlifters, professional fighters, and football players. Now, I deal mostly with professionals, usually who are parents themselves and have a busy schedule between work and raising their families. In some ways, this is more rewarding. In other ways it isn't as mentally stimulating because getting already highly trained athletes to improve requires a lot more care and thought when it comes to designing effective training programs.

My wife (although presently on maternity leave) works as a school social worker and also has a private practice. When the baby is old enough, she will probably go back to her private practice. We'll see about the full-time job.

Of course, I am fully expecting that my training regimen will change markedly after the baby is born. No doubt I will not have nearly as much sleep for many months to come and my responsibilities in raising a brand new human being will be far more important than making sure I get 3+ hours of training in every day. That said, due to my flexibility due to working from home (which means no time commuting!) I am sure I will be able to squeeze in some form of exercise every day, even with a newborn.

Anyway:

Today, I have already hiked the dogs for 1.5 hours and hit the weights. All that is left to do today is another 30-60 minute hike with the dogs this evening.

I see...

My commute is 1/2 hour each way, so that eats an hour out of my day. Then, I work 8 hours, but have to take a 1/2 hour break, so I am really on the job for 8 1/2 hours. Plus, no one ever gets done on time!!! LOL. Between getting the kids ready for school (and myself ready for work), I don't have time for a morning workout. When I get home, there is dinner to contend with, and then the other activities that are going on-school work, girl scouts, confirmation classes, bowling night, etc... so if I get 1/2-1 hour for exercise, I am doing well.

So no baby yet?

No baby yet... I guess he's gonna come on his own time, lol!

We have another doctor's appointment this Friday. Our doctor told us yesterday that everything was fine and normal though and no worries. We are still at least a week away from any talk about induction and I am confident it won't come to that.

Matt,I just realized. If he comes tonight, you guys will be there in Maternity with Jessica Simpson (right? I think?).

Will we? Is she delivering at Cedar-Sinai too?

Believe it or not, despite living where I do (and living houses away from several working actors and musicians who you would probably recognize), I rarely pay attention to that sort of stuff. In fact, I almost never even recognize them -- my wife usually has to point out who that is.

Jessica Who?

Biked 17 miles, moderate pace over 1 hour 20 min.

The first half of the ride was just crazy! I was riding so fast without even trying. I did very well until I hit around the 10 mile mark, which is where the infamous "nemesis hill" is located. It does not seem like much, but it is a killer! Then, just when you hit the top, there is a curve and then more hill to climb... UGH! After that, the pace did drop off, but I really haven't done too many rides over 10 miles yet this year.

Matt, I heard today she already did and is in a 3 room private suite there. Celebs, I believe it. I miss most of our celeb spottings when we're at my daughter's (NYC). Last time I was so focused on a cupcake shop that I missed Julianne Moore walk right by me on an uncrowded sidewalk.

So, today was two 1 hour hikes with the dogs and about 2-3 hours of labor around the house (and rearranging the home gym).

In other news: still no baby... we have a doctor's appointment tomorrow at 3:30...

"2-3 hours of labor around the house" had me thinking go to the hospital already; why's he rearranging the gym??? Then I read the next sentence. :D

Yesterday 45 min bike ride, more of an easy ride with hubby

lol @ Sue... perhaps "labor" was a poor choice of words to convey my meaning given present circumstances!

Today, about to go on 30 minute warm-up walk with dogs, then lifting weights, consisting of:

-Back Squats
-Bent Rows
-Cleans
-Bench Press
-Close Grip Bench Press to Board

I will follow up with a 1 hour hike.

This evening I will also do a 3rd 30-60 minute hike with the dogs.

About 5 miles leisurely ride (with daughter), I think I was coasting more than I was pedaling! Gotta find another activity to do tonight.

Me thinks maybe today was the day, maybe?
Haven't heard from Matthew, since this morning!

Happy Birthday, John (a day late, but I did catch it on FB)!

So, I peetered out yesterday, so no workout after the leisurely bike ride. Thinking I might take a ride this morning, before everyone gets up, that way I can get it out of the way before all of the day's activities start up. TBC...

Thanks Cran!
After a week of rest from jet lag: went to the gym this morning.
Was going to kayak on a river, tpday; but weather did not clear up,
rain/cloudiness lingered - supposed to clear up this afternoon, now.
Will probably take dogs for a walk, later -
then out to dinner with wife and two sons for my birthday!
.

Sounds very nice, John!

Exercise: 13.5 mile ride this morning, wondering where all of my energy has gone? Well, I seem to ride slower when it is cold out, and then there was a brisk wind.

Just stopping in to let you all know that Dylan was born today at Cedar Sinai at 2:39 p.m. after about 10 hours of labor. My wife, an amazing woman, had an all natural birth despite the fact that Dylan was a whopping 9 lbs. 13.4 oz., 22.5" and 38.5 cm head. We had a hypno-birth and were the talk of the nurses who were amazed at how relaxed my wife (and Dylan) were during the birth. We labored at home from about 4:45 a.m. this morning until about 10 a.m. when we left for the hospital. By the time we got there and got settled in, it was only another 4 hours before Dylan was born.

It is love at first sight.

(oh, and to keep with the theme of the thread... at about 6:30 a.m. I took the dogs on a 1.5 hour hike to wear them out so they wouldn't be too anxious while we are away and my best friends stays there looking after them).

Congrats, daddy!

Mine were all larger babies, my last one being 9# 15 oz. That's what gestational diabetes will do for you, and its the excess carb -- not the fat, that is the culprit!

She was the easier of the three. No epidurals, no drugs. Spent a lot of time in the water and could have done a water birth, but decided not to. Between pushes, We were talking about our favorite places to eat, and she was born tp the song "What a Wonderful World" being sung by Eva Cassidy.

Looks like rain coming again, so if I don't get going, no bike ride!

Congrats!
All of ours were progressively larger each succeeding birth, starting with the first at 8 lbs and the fourth at 10 lbs 1 oz.
Again, Congratulations!.
.
Took the dogs for a 1.5 hour walk, yesterday afternoon.
(Before OOZ somewhat OOZ meal for my birthday.)
Worth it!
.
Our yard is like a short jungle, it rained while I was in Singapore, and rained up until yesterday late morning.
Today is nice, will plan to cut the grass (about an hour to an hour and one-half of walking) at around 9:00 AM,
while it is still cool. Before settling in for the NASCAR race this afternoon.
Missed the last two being in Singapore.

Great news Matt! I'm happy everything went smoothly. Enjoy this time. Babies are so very special. Sending my best wishes to Mommy, Daddy and Dylan. :)

Phew--just in time!

Got in a 35 min ride, moderate pace (seemed a bit harder though due to the wind, which kept shifting). Thundering started just as I pulled in the driveway!

Congrats Matthew, takes lots of pictures, is amazing how quickly they change in so little time. You're going to be sleep deprived for the first couple of months but it will get better. Bringing a new person into the world is such a wonderful experience! It's hard work but but you just love it.

Enjoy!!! you'll be surprised at how fast they grow, my son is 11 now, I can't believe where the time went :)

Our guys were unfortunately, knocked out of the chance for a potential win in the Talladega NASCAR race.
So, ended up taking the dogs for a 30 minute walk, yesterday.
(On top of the 1-1/2 hour "walk" cutting the grass in the morning.)
.
Short Tabatha 2-cyclesPrisoner Squat and Pushups, warm-up upon waking.
Then a short 20 minute dog walk this morning, before getting an early start on work (6:00 AM),
Then a short heavy lifting at the YMCA at 8:30 AM, then my Chiropractor at 9:30 AM,
then back to work.
.
Tonight, my wife and I go to our weekly Monday, 1-hour Country line dancing class.
.

My mom used to go line dancing, and I have been out there with her in the past. It is fun! I also have an old "Kicking with Country" exercise video done by Denise Austin that I always enjoyed doing, kind of combining aerobic moves with country line dance moves.

I was able to get in a 20 min brisk walk later yesterday, and then our daughter wanted to go bike riding, so we went for a 3 mile leisurely ride (she goes so slow, I am probably coasting more than pedaling, but at least she is getting a good workout!).

I found this, regarding building muscles in combination with exercise - which coincides with ZONE:
.
.
Have Some Milk Before Bed
Eat a combination of carbohydrates and protein 30 minutes before you go to bed.
The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman.
Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit.
Eat again as soon as you wake up. "The more diligent you are, the better results you'll get," says Kalman.
.
.
Eat Every 3 Hours
"If you don't eat often enough, you can limit the rate at which your body builds new proteins," says Houston.
Take the number of calories you need in a day and divide by six.
That's roughly the number you should eat at each meal. Make sure you consume some protein—every 3 hours.
.
.
Lift Every Other Day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session. "Your muscles grow when you're resting, not when you're working out," says Michael Mejia, C.S.C.S., Men's Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
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.
.
And finally, though I wouldn't advocate eating Ice Cream, it is interesting:
.
Make One Snack Ice Cream
Have a bowl of ice cream (any kind) 2 hours after your workout.
According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do.
And that'll put a damper on post-workout protein breakdown.

It is funny that line-dancing was mentioned... my daughter (8 yr old) is learning square-dancing right now at school and will be performing at the Wisconsin Veterans Home later this month. She was demonstrating some of her moves for her daddy and me. Dad spoke up and suggested that we should see if we can find some line dancing classes and enroll in them, because he remembers watching "gramma" when she went to dance, and thought it would be fun to do!

Exercise for Monday: 50 minute bike ride, moderate pace.

Tuesday: Rest day.
Many, many, many experts advocate resting exercised muscles to allow time to rebuild.
And I can certainly feel it, today.
For the first time in a very long time, I soaked in a tub of hot water, a bath - for 30 minutes.
(wanted to do something while my wife watched "Dancing with the Stars - lol.)
It was very cathartic, as well as relaxing .....
It is rainy and cold, but might take the dogs for a short walk, later - as my lovely wife works later on Tuesdays.

5/9: biked 64 minutes, moderate pace. It was a beautiful evening for a ride, very little wind, and enjoyed watching the deer!

Yesterday - after running some errands, stopped by the YMCA and did some warm-up, then Peak 8 on recumbent bike,
then some heavy weight lifting, and finished with static stretching. Still rainy, damp yesterday - hopefully clear this weekend.

61 minutes bike ride lighter pace with hubby. Picked it up a bit at the end as he went home and I rode to the store to get some cat food.

Biked about 18 miles moderate pace, about 1h 30m (estimated because I paused my tracker and forgot to resume lol)

Checking in.

Baby Dylan and mom are doing great. I am totally smitten with the little guy. There isn't a ton of sleep to be had, but he is getting better already and it has only been one week. Amazingly, I have been sticking to my workout program for the most part, which involves 3+ hours of training per day, despite going several nights with 2-3 hours of sleep (albeit, my hikes are a bit slower and the weights are a bit lighter and the rest periods a bit longer). My diet, however, has taken a hit. At the hospital I was barely eating and when I did it was whatever was there or whatever people brought me (usually McDonalds). At home, thankfully, people have been bringing us food, knowing it is tough to cook as a brand new parent, and while the food we get is much appreciated, it isn't always the healthiest. I have started resuming cooking duties, so the food is getting much better... BUT, convenience is usually the overriding factor right now.

Anyhow, today's training plan:

About to hike with dogs for 30 minutes

The strength training:

Squats
Rows
Cleans
Bench
Close Grip Bench to Board

30 minute post-weights hike with dogs

Afternoon Kettlebell Conditioning circuit with 53 lb. KBs:

Clean & Push Press
Renegade Row
Turkish Get-Up
Windmills
Front Squats
Swings

Jump-roping
Heavy bag work (i.e., boxing)

30-60 minute hike with dogs before bed (depending on how I feel).

Been there, Matt! I can totally relate!

It will definitely get better, not always "easier" but you just find ways to make it work. After my first, I couldn't even imagine having a 2nd one, but when we did, it was a totally different story. I think it is all in how you wrap your head around it. After 3, I think I have it down! LOL

Not sure about the riding today, we are getting my oldest ready for prom. Maybe after she leaves with BF, I can finally relax and take a ride.

Matt, glad to hear all's going well. Enjoy baby Dylan. Zone convenience, think ready-to-eat, things like chicken breast, salmon, pre-cooked hard boiled egg, green salads, veggie salads, antipasto bar and fresh fruit. This makes the Zone easy, no cooking involved. These are avqaialble in most every grocery store. If you have Whole Foods or Trader Joe's nearby they'll have tons of these options too. Have frun.

I did get out on Saturday night, 35 minute ride, moderate intensity.
No ride on Sunday, but as I was out and about, I saw a LOT of folks out riding, and kind of wished that I was out there!

We got our "princess" all ready for prom Saturday night, and right after she left with her boyfriend (accompanied by his mom), I took off on my bike! By that time, I sure did need a de-stressor!!! The day of primping was fun, but I am glad that it is over, and just a bit saddened that my daughter is turning into a lovely lady!

Thanks for the tips Sue. Now that we've falled into a bit of a rhythm, I've pre-cooked a bunch of proteins to help with the diet from hereon out, but last week was pretty bad. Anyhow, despite getting less than 4 hours of non-consecutive sleep every night, I have managed to stay with my training routine. Well, sorta. Saturday, I basically collapsed after my second hike and never got to the KB workout or third hike.

Today, so far I have done the following:

30 minute hike with dogs

1.5 hours weight training consisting of:
+Squats
+Bent Barbell Rows
+Snatch
+Bench
+Back Raises

45 minute hike with dogs

Tonight I will do another 45 minute hike with the dogs before bed.

Additionally, it seems that every waking hour during the day I am moving... doing laundry, cleaning, cooking, changing diapers, making beds, soothing Dylan, etc. It has been pretty exhausting, but pretty rewarding.

You're welcome, Matt. Sounds like you hav a plan. I hear you on the 24/7 activity. :) Surprising how one little guy can take over your lives, isn't it? I just revisited all of that twice in the past few years when my grandson's (now 1 and 3 years old) were born. They live out of state, and I was lucky to have been there visiting when each one was born, with the second one, staying until he arrived home from the NICU. They were both very early preemies, one weighing in at 3 pounds, the other at about 4 pounds. The oldest one required 24 hour hands on care for several months because it was critical to his survival to be held in an upright position 24/7. 4 of us took shifts throughout each day to manage this. I'm not at all surprised to hear your abmitious workout schedule has taken a back seat to a back seat to Dylan. Enjoy these baby days and catch some sleep when you can.

Matt, pretty soon you can strap Dylan onto you and you can take him out on some of those hikes!

Me, I remember those days very well! It feels like yesterday, and yet my oldest just went to her HS prom and my youngest turns 9 tomorrow!
Each day that they grow, it becomes easier in some respects and more challenging in others!

As for exercise, I didn't do any today. Have the rest of the week off and will be doing a lot of biking all week, so today I stayed later at work to finish up some stuff, tie up loose ends, etc. Would have sneaked in a bike ride, but it got dark too fast! Who knows, though, I could still go for a walk or do a DVD... will see.

Good idea about taking Dylan with me on my hikes. We are seeing the pediatrician tomorrow and I was going to ask her how whether it would be okay at his age to be strapped to me to go on walks. Last night was the best night of sleep so far. 5 hours total (split up, of course). My wife and I were talking about how, before Dylan, if we slept like that we would have been complaining about how horrible a night of sleep it was, but now, it seems like 9 hours!

Today's training:

1 hour hike with dogs first thing in the morning

1 hour KB/endurance training consisting of:
3 circuits with 53 lb. KBs
+Clean & Push Press
+Renegade Rows
+Turkish Get Ups
+Front Squats
+Windmills
+Swings
Then cardio circuit with:
+Boxing/kickboxing work on heavy bag
+90 lb. throwing dummy take down drills
+BJJ drills & Ground & Pound work on throwing dummy
+Jumping rope
+throwing up

This evening, after grilling some cedar plank salmon, I am taking the dogs on another hike... time to be determined. Right now I plan on a 1 hour hike, but chances are that I will be fading by this evening and will cut it short to 30 minutes.

Oh, and in continued challenges to me eating right, the wife and I received a unique baby gift today... an ice cream maker which the wife is anxious that we try out, LOL! So if any of you have some reasonably healthy recipes for the ice cream maker, they would be much appreciated.

Of course your pediatrician is the authority, but if you have a good supportive carrier that you can strap on, and your movements are not too jarring, I think you and Dylan should have a great time bonding on your jogs!

Today, rode 60 min moderate pace (windy). Enjoyed riding in Madison, one of the best cycling cities in the country.

30 min walk along lake Michigan shoreline. 43 degrees and clear as a bell!

30 minute hike with dogs this morning, after waking and eating breakfast as a warm-up for:

90 minutes of weight training consisting of:
+Deadlifts
+Standing overhead press
+Snatches
+Roman Chair Sit-ups
+Drop snatches

60 minute hike with the dogs.

This evening, I'll be out with the dogs for 30 minutes before bed.

In other news, the pediatrician thought it was totally fine to start taking Dylan out with me during my hikes. Little guy is already over 10 lbs.! He gained back all the weight he lost after being born and then some. Pediatrician was totally happy with everything she saw about him!

Shakti yoga: stretching, 51 minutes this morning, the gym and some weight training ( about 40 minutes) and a short 20 minute walk on the treadmill this afternoon.

55 min bike ride after dinner, along the shoreline. I am thinking tomorrow maybe I will ride some of the Ahnapee trail.

Matt, that is great!

I'm not familiar with Shakti Yoga. What other type(s) of yoga is it similar to?

Today I will be doing the following:

This morning, going on a 1 hour hike with the dogs and baby Dylan (if my wife lets me).

1 hour of Vinyasa Flow Yoga.

In the evening, another 1 hour hike.

I'll also be running around cleaning the house like a madman today since the in-laws are visiting tomorrow. In addition I am barbecuing some brisket and making a large batch of pork stir-fry so that we have plenty of meals already made.

Bike ride just over an hour on the ahnapee trail. It is a quiet, scenic rails-to-trail route near Door county in Wisconsin.

Never made it to yoga or the second hike with the dogs... basically I haven't stopped moving, from cleaning to cooking to changing diapers, since I got up this morning. My mother-in-law comes into town tomorrow so it has been a cleaning frenzy.

In other news, my Texas-style BBQ Brisket turned out great, so when my best friend came over, we (along with my wife) had a feast of Carolina-style BBQ ribs, the aforementioned brisket, and some leftover cedar plank salmon, along with sweet potatoes, sauteed garlic spinach, and some fresh rosemary sourdough bread.

Walked 3.6 miles around Lake Quannapowitt yesterday afternoon. Plus did about 2 hours of gardening which consisted of a lot of digging in the dirt and moving large rocks around, so that was quite a workout in itself.

Took a walk along the shoreline and then rode the bike trail in the opposite direction from yesterdays ride. Quite a headwind off of that lake!

Thought I was done for the day, but my friends and I went bike riding together in Door County, WI.

Yesterday (5/18):

30 minute hike with the dogs in the morning

90 minutes of weight training consisting of:
+Back squats
+Bent barbell rows
+Cleans
+Bench Presses
+Close Grip Bench Presses

Didn't get to the remaining 90 minutes of hiking I normally do with the dogs.

Today:

60 minute hike with the dogs in the morning

60 minute conditioning workout consisting of:
+Kettlebell circuits with 53 lb. kettlebells
+Heavy bag work (boxing and kickboxing)
+Wrestling/Brazilian Jiu-Jitsu drills (using 90 lb. throwing dummy)
+Jump-roping
+vomiting

Second 60 minute hike with the dogs (just got back)

Yesterday 5/19: 8 mile bike ride and then my family and I did a 5K walk.

Today 5/20: last day on the lake, took a long leisurely walk on the beach, mostly catching pictures of the sunrise and picking up rocks. Pedometer registered 13 min at an aerobic pace.

Today is a nice easy day (which is good given the complete lack of sleep I've had over the last 2 weeks).

So far today:

60 minute hike with dogs this morning.

Still to come:

60 minute hike with the dogs this evening before bed.

Great weekend!
Kayaking several hours Saturday morning/early afternoon - with a 1/2 mile sprint after leisurely paddling.
Took the two dogs for a 1 hour hike.
Sunday took the dogs and wifey on a 45 minute walk.
Went for a short 18 mile bike ride.
Perfect weather weekend - temps at 75 - 80 deg F.
Dry, and a light cooling constant breeze.
Blue skies. A fantastic weekend to be outdoors!
Managed to sneak in a little long over due yard work, too.
But with weekends this fantastic, house and yard work can wait!
<grin>

First thing this morning:

30 minute hike with dogs

Morning weight training:
+Squats
+Bench Press
+Bent Rows

Afternoon weight training:
+Cleans
+Shrugs
+Glute-Ham Raises
+Biceps curls

Will do a 30-60 minute hike with the dogs tonight before bed.

This morning:

60 minute hike with the dogs.

This afternoon:

Kettlebell circuit training with 53 lb. Kettlebells:
+Clean and Push Press
+Renegade Rows
+Turkish Get-Ups
+KB Front Squats
+Windmills
+Swings
Heavy Bag Work
Throwing Dummy Drills
Jump-Roping
Projectile Vomiting

This evening:

60 minute hike with dogs

I feel as if I have slacked off!

Will be posting my (hopeful) bike ride later.

I gotta say... this new ice cream maker my wife and I got as a present is totally killing my diet tho... the wife has made 3 different types of ice cream in the last 4 days. I've started giving half of it away to neighbors to get it out of the house!

Matt, I totally can relate! I went through batches and batches of ice cream a couple of summers ago trying to "perfect" my recipe, which really killed me in the Zone,.. (or, should I say, kicked my butt OOZ)!

Rode 18 miles tonight, moderate pace. I actually beat my best 10 mile time by 10 seconds.

We also got a gourmet ice cream recipe book. Let's just say there are some DE-LIC-IOUS looking recipes in there... and I'm not even really a dessert guy, so you know they must be good if they look good to me! Anyway, at least I know I can get away with it given that the rest of my diet is pretty squared away and how frequently I train. But that said, I don't think I can keep this up for that long without giving some ground in the "battle of the bulge" lol!

Maybe you could use the ice cream as your after-workout snack?

I was just thinking about doing that. Great minds think alike!

Today:

30 minute hike with dogs as warm-up for:

a.m. Weight Training session:
+Front Squats
+Standing Barbell Overhead Presses
+Weighted Pull-Ups

30 minute hike with dogs as cool-down

Afternoon Weight Training session
+Snatch
+Weighted Dips
+Overhead Squats

30 minute hike with dogs as cool-down

30-60 minute hike with dogs before bed

Each weight training session also involves about 15-20 minutes of warming up and stretching before training.

I am glad today is a light day (weight training-wise) because my body feels like I was in a car accident yesterday after the Kettlebell/Boxing/Wrestling conditioning workout I did yesterday.

FYI (like anyone really cares... lol) here is how my regimin breaks down presently.

Every day: between 1.5-2.5 hours of hiking with dogs split up between 2-4 walks/hikes

MONDAY (high volume day):

a.m. Workout
+Back Squats
+Bench Press
+Bent Barbell Rows

p.m. Workout
+Cleans
+Glute-Ham Raises
+Shrugs
+Barbell Curls

TUESDAY (Metabolic Conditioning Day):

Kettlebell Circuit training (3x through circuit with 53 lb. Kettlebells)
+Clean & Push Press
+Renegade Rows
+Turkish Get-Ups
+Front Squats
+Windmills
+Swings
Heavy Bag Work (Boxing & Muay Thai)
Takedown Drills/Throwing Drills w/ 90 lb. Throwing Dummy
Jump-roping

WEDNESDAY (light day):

a.m. Workout
+Front Squats
+Presses
+Pullups

p.m. Workout
+Snatches
+Dips
+Overhead Squats

THURSDAY (Light Metabolic Conditioning Day):

a.m. Workout
Heavy Bag Work (Boxing & Muay Thai)
Takedown Drills/Throwing Drills w/ 90 lb. Throwing Dummy
Jump-roping

p.m. Workout
1 Hour yoga DVD

FRIDAY (High Intensity/Heavy day)

a.m. Workout
+Back Squats
+Bench Press
+Barbell Rows

p.m. Workout
+Deadlifts
+Jerks
+Close Grip Bench Press (to rolled towel)

SATURDAY (Metabolic Conditioning Day):

Kettlebell Circuit training (3x through circuit with 53 lb. Kettlebells)
+Clean & Push Press
+Renegade Rows
+Turkish Get-Ups
+Front Squats
+Windmills
+Swings
Heavy Bag Work (Boxing & Muay Thai)
Takedown Drills/Throwing Drills w/ 90 lb. Throwing Dummy
Jump-roping

SUNDAY (Rest/Recovery Day):

1 Hour Yoga DVD

[quote]
Posted By Matthew on 23 May 2012 01:58 PM
FYI (like anyone really cares... lol) here is how my regimin breaks down presently.
[/quote]

I know at least one person's reading it (me). Now that we're on the topic, sort of, what is that "projectile vomiting" move you included the other day? On to bigger and better things, just letting you know I'm waiting for my shipment of ice cream. :) And, one last question, how are Dylan and mommy doing?

The "projectile vomiting" move is somewhat of a spontaneous full body exercise (particularly for the abs, it turns out) following intense conditioning!

;-)

Regarding the ice cream, I am going to have to investigate some ways to use the ice cream maker in slightly more zone friendly and healthy ways. That said, my wife made a mint chocolate chip ice cream yesterday that is to die for. I have never had a mint ice cream that tasted that good. I guess that is what you get when you get fresh mint from the farmer's market and make it yourself!

Judi and Dylan are doing great. Dylan is sleeping in much longer blocks now, particularly since we moved him from the co-sleeper to the bed with us. He is a very good boy and easy to soothe and very bright and alert. Judi is learning to sleep when he sleeps during the day so she is adapting much better and is all-in-all better rested. Altogether, my life couldn't be better and I couldn't be happier!

Wonderful to hear the update, Matt! I enjoy hearing the updates, it reminds me so much of my 3 babies (who are not babies anymore), still so fresh in my mind, seems like yesterday.

So, about the ice cream, do you think you could toss in some protein powder? I did not try it when I experimented with my machine, but it was always a thought in the back of my mind. I always seem to cut back on the sugar, as many of the recipes that I have tried seem to be too sweet for my taste, so I have managed to cut back on the sugar portion quite substantially--although there is still a LOT of sugar in there.

On the topic of exercise, I read each post in here. I started the thread because I felt it would keep me motivated if I was posting my workouts, kind of along the lines of accountability. I don't know if anyone reads my exercise posts (or cares about it). Just keeps me accountable. Like today, I am feeling tired and unmotivated after a visit to the dentist and a full day at work, so I could easily slack off on the workout when I get home. But, having the thread, I am more motivated to do it so that I can post it.

The thread is getting quite long, and so I may just start a new one soon.

That's great to hear, Matt. I'm very happy for you. Cran, hope your visit to the dentist turned out better than mine did today. I found out I have fractured a porcelain crown. :/

Hey Cran, at least Matt, Sue, and myself do read it.
I wanted to go to the gym to lift, today.
But my body told me I needed to rest.
Actually slep, asleep, for nearly two hours!
From 3:45 sh to 5:30 ish.
Haven't done that in a while.
Hopefully, after a good rest, tonight - tomorrow to the gym.

Oops! Sorry to hear that, Sue. I just had a cavity filled. I felt "off" this morning after having the anesthetic, seemed like it lingered on much longer than normal.

But, I can feel my tongue and my lip now, so things are looking up!

Just finished talking to hubby, I told him to get dinner on the table soon, so that I don't lose my motivation to get on that bike tonight!

Argh... I absolutely HATE the dentist. Just the sound of that high pitched whine from the cleaning machine makes me tense up all over. Hope all is well for both Sue and Cran.

John: Nothing wrong with taking an occasional day off even if you are scheduled to train if your body and motivation levels are telling you that is what you need. Sometimes that is just what the doctor ordered to come back with renewed enthusiasm and energy.

Yup - I have no problems with it.
No guilt, in fact - when the body needs it, and I realize it,
it is actually cathartic!

I really don't like the dentist, either. I hate all of that scraping on the teeth!

Well, forgot we had a band concert tonight, so no bike ride :(

Chiropractor and cut-grass (UGH!) today.
Maybe a short gym trip, as well ?

I am hoping... to get in a bike ride tonight. Didn't get to go out last night, and with everything that was going on yesterday, all I wanted to do was just go to bed as soon as I got home.

So, after an hour of hiking with the dogs this morning and another hour of conditioning training (boxing/throwing dummy, jumping rope and yes, projectile vomiting), I took Cran's advice and instead of my normal post workout drink I made an ice cream shake (whole milk, a scoop of homemade mint chocolate chip ice cream, a scoop of chocolate whey protein powder and a banana). It was delicious and now I feel less guilty about having ice cream since it was immediately post training. Only 1 hour of yoga and a 1 hour hike this evening to go!

Took an 8 mile bike ride. This one was MUCH more tiring than the 18 mile ride the other day! The wind was very nasty!

Hallo,

I have a new question I think more appropriate to post here.
I work out in the gym four times a week: I lift weights divided in one day legs, one shoulder and triceps and one back and biceps. Each of these sessions I also do half an hour to 40 minutes cardio at a heart rate that goes from 120 to 150. I swim once a week 2km and I run twice to three times a week per 8/10 km at the time. Do I have to consider it moderate or active when I count the blocks?

Monia, I'd use Active.

Monia:

You are most certainly active. By the way, it is my firm belief (based on experience) that 95% of the people out there would benefit more in the weight room from full-body weight training, or, at the least an upper/lower split as opposed to a one body part per week type training. That type of training is really meant for advanced Bodybuilders. Lifting 3x per week, either full-body, or alternating between upper body training days and lower body training days works better for the vast majority of people.

I favor a push/pull/squat type of full body training. On each training day, pick one exercise each for the various categories and then, at most 1-2 auxiliary exercises. There is actually a surprising amount of variability within such a simple template, believe it or not. Most people will never need to go beyond this level of programming to see the results they want.

Matthew:

you mean a low number of exercises but conditioning the whole body each time? You know, I have a personal trainer, (she won the Arnold Classic in the USA) who prepares my workout. I added the swimming and runnig session on my own because I come from cardio training as I used to run a lot and do triathlon. She put a cardio training after each session of 20 to 30 minutes or a two session runnig outside the gym. And I am trying to lose weight as I gained following a sort of paleo diet that wasn't for me. Now I am back in the Zone which I consider right for me

Yes, I mean fewer exercises but training the whole body each session. If your personal trainer won a bodybuilding competition, it doesn't surprise me that she has you using a program that is designed more for advanced bodybuilders. The reality is that until you reach at minimum a solid intermediate level of training, the only split I would really consider is an upper/lower split.

So, did my 2 hours of hikes with the dogs today (7 miles total), my two weight training sessions, and amazingly still have a ton of energy tonight. I'm sure I will feel it tomorrow tho!

Matt, I think you're corrupting me. I bought some ice cream today . :D

=)

Maybe, Matthew, is for this reason I developped a good shape in the upper part of the body but still not satisfying in the lower? I mean I have a definiftion in my shoulder, back, an arms but not the legs which haven't. It's also the part where I pile pounds (mediterranean type).
She, my trainer, changes my workout every month. She also used to give me a diet basically of proteins, sweet potatoes sometimes, and oat flakes. It happened that I can't eat many sweet potatoes because I have a seborroic dermatitis that went rushed due to them. After a period of just proteins and no carbs at all, not even salad, I decided I had to get back to the Zone it had worked for me. I felt always hungry, smelly and weak.
For a while I tried to workout on my own, looking at the crossfit exercises in the site. I felt unconfortable in the gym trying those exercises without a guide. That's why I hired her. But, as in June she will change my workout as usual I can talk of the upper lower split with her.

Today I'll just swim, maybe 1500 to 2000 mt. Don't feel like running.

I love swimming! My only problem with it is that I am not very close to a pool. But, I do love it and even trained for lifeguard certification a few years ago, it expires this year. Don't think I will renew it again, as I didn't really use it before. I had gotten it so that I could take my girl scouts swimming.

Last night, I was going to go bike riding, but as soon as we pulled out, it started to rain. We rode for 1.5 miles and then turned back. Then, we decided to take a walk, but still raining and we didn't really put much effort into it.

But today, we are planning on a nice bike ride this morning, as soon as those rain clouds get out of here!

Monia:

Believe it or not, but for most people, changing routines regularly (like every month) is counter-productive. I know this flies in the face of what is popular in the fitness media, but too much change is not necessarily a good thing, particularly when you are less than advanced. Listen, some very advanced athletes need to change their routines very very regularly, as often as every two weeks because their bodies adapt to training stimulus so quickly. However, this idea that a program should be changed every few weeks for other people isn't necessarily a good idea. I am not saying that no change should ever happen, but certainly not major changes. Most people would do well to stick to basic barbell exercises and just try to push up the volume of work (by way of weight, reps, and/or sets) over time. Variety for variety's sake isn't a good thing, other than perhaps to keep from staleness in a routine. Consistency is the key. Most beginners can stay with a program for a minimum of 12 weeks before needing any change in programming, and even then, the changes really aren't that great, just enough to ensure that progress continues.

I don't believe in venturing very far from what I KNOW works. And what I know works are barbell squats, front squats, deadlifts, rows, standing overhead presses, bench presses, pull-ups, dips, cleans. Sure, you can vary the reps, sets, weight, rest periods, exercise order, etc. But at the end of the day, progress comes from sticking to a program built around getting stronger in these exercises. Everything else is pretty much just fluff. I favor three days of full body training every week on non-consecutive days, but it is also possible to arrange a 3 day upper-lower split (alternating between upper and lower days so one day you do 2 upper and 1 lower and the next week 2 lower and 1 upper) or a 3 day push/pull split, or to do a push-pull or upper-lower split over 4 days. Indeed, it is possible to do full body training 5-6 days per week as well, although this is more advanced (and is what I do). Full body training can involve heavy days, light days, moderate days, volume days, endurance/conditioning days, explosive/speed days, etc. You can change the actual exercise being used for variety and to prevent staleness, so long as the concept it used. Here is a simple ful body training program that works:

MON
+Barbell Front Squats
+Weighted Dips
+Pull-ups

WED
+Dumbbell Split Squats/Lunges
+Standing Overhead Barbell Press
+Bent Barbell Row

FRI
+Barbell Back Squats
+Bench Press
+Deadlifts

Looks simple, right? Well, if after a good warm-up, you ramp the weights up to perform anywhere from 2-6 work sets for each exercise of reps ranging from anywhere from about 5-12, you will find this workout much harder than it looks -- and lot more effective too. It is a basic and brutal workout that hits your entire body at a variety of angles. In this example, you might want to make Monday a moderate weight/higher volume day. Wednesday might be a light weight/moderate volume day. Friday might be a heavy weight/lower volume day. It may not look that complex, but programs like this and variations of it have worked for 80+ years, as long as you push yourself and continue to try to add weight every week, even if it is a small amount of weight. Training is really about taking normal human movement and adding a load to it. While at its highest level, when dealing with elite athletes, training can be a very complex subject, that is a tiny fraction of the population. For most people, just getting stronger at the basic barbell movements is all it takes to see massive improvement to their appearance and levels of all-around strength and fitness. Machines are, by-and-large fairly worthless, or at least nowhere near as good as the simple barbell. Single joint exercises will never be as efficient or useful as multi-joint exercises. Basically, training and programming should be kept as simple and minimalist as possible to get results. More complex programs with lots of different exercises usually don't work nearly as well despite looking more impressive on paper.

Matthew, you know what? I'll give it a try. I just have to find the courage to train on my own. I have a low sense of self confidence... and, secondly, I have to decipher all the exercises (I am Italian) even though I used to try the crossfit workout and I remember the terms.
If I don't get wrong I can still run or swim but not for long, it's better to perform some sprints than running for 10km at the same pace? Are cardio session done in the classical way useless?.
Thanks a lot for your time and for taking care.

Monia:

Classic steady-state cardio certainly isn't useless, indeed it is quite helpful. That said, there are more efficient (albeit more demanding) ways of training. High Intensity Interval Training is one such way that is very demanding, but very effective for fat loss. The sprint, rest, sprint, rest approach is an example of HIIT training.

BTW, a good resource for weight training is Mark Rippetoe who has written a book for beginners called "Starting Strength". He also has a website called startingstrength.com. Don't be put off by the fact that it seems that it is geared towards males. It is just that males have more interest in the type of training he espouses, but the principles are equally applicable to women. Mark Rippetoe's training is based in large part on his former strength coach, the great Bill Starr. Bill Starr is a legend in strength and conditioning circles, and for good reason. Mark's book, Starting Strength, is largely about learning to perform the main 5 exercises his program is based around correctly. Those lifts are: squat, bench, deadlift, press, and clean. BTW, Rippetoe is very popular is crossfit circles, so I am sure you can learn more about his programs there.

Did not go kayaking, today, shoot!
Higher calling.
One of our sons, promised his mom, my wife, he would build her a fence across our backyard,
as her Mother's Day gift. Well, he started, today. So, spent the day with him digging, hauling dirt, mixing cement,
and cutting and ripping 2 x 4's. Decent all=around HOT! day work-out! Up to mid-80's today.
My wife did help with her fence by staining all of the pieces for the first two 8 foot panels.
Only 14 more to go! (Back yard is 110 feet.
Both neighbors have side fences, so it is about all we have to do, so my wife can do her agility drills with our mini-Australian Shepherd, 1.5 yrs old,
in the backyard without fear of him running off,since she is still training him.
.
Worthwhile -still would rather have gone kayaking!
But there is plenty of days for that!

Well, a good work-out, anyway. Many days of kayaking to come!

Hubby and I took a bike ride with a friend, 15 miles at moderate pace. It sprinkled on us, we moved just fast enough to keep the mosquitos off.

I knew I was going to pay for yesterday's excess energy today. It was all I could do to drag myself through the 2 hours worth of hikes I did today, and I felt the Kettlebells, and MMA conditioning training in my soul.

Hi,
Matthew, I downloaded Rippetoe's book last night and I started reading it. Thank you. Interesting and easy to read!

Glad you like it Monia. BTW, at startingstrength.com, in the archives, there are also coaching videos which will help teach you the lifts. Several years ago on these forums, I also recommended that people google "fitcast episode 6 dan john" and watch the first 1/2 of a video in which another coach I am a big fan of, Dan John, teaches people how to squat properly.

7 mile bike ride with hubby in tow. It was windy this morning but still cooler and refreshing. Supposed to get pretty hot today, so wanted to get the ride in before it gets uncomfortable. Hubby complained about the wind and the hills...

Cran:

I love being outside when it is crisp and cool and even a little misty. Here in Los Angeles, it has been getting cool at night, so it is nice going out on hikes with the dogs first thing in the a.m. before it has started to warm up. The other day, it was very lightly raining on me when I went out with them and I loved it. I guess when you don't get weather like that all the time, you really appreciate it. I just got back from my 1 hour hike with the dogs, and although the weather was perfect, it was difficult due to how much my body aches from this past week's workouts, made worse by a HUGE bruise on left ankle that I got sometime yesterday during my MMA conditioning workout. I think I will treat the dogs to a hike around Runyan Canyon today, where I can let them off leash and I can hobble along at my own pace. The only thing else to do is an hour of yoga tonight before bed.

It is amazing what impact the weather has!

I love the cool, crisp mornings, not too cold, though. If it dips below 50 degrees, my pace is noticeably slower. I normally ride either mornings or evenings, not very often in the middle of the day (mostly due to work).

This morningin the gym Istarted with the 'new' workout.
+Barbell Front Squats
+Weighted Dips
+Pull-ups
As far as for the barebell squats I was able to do 15 for 3 rep with 5.5 + 5.5 pounds added to the barebell I don't know the weight of.

15 + 12 + 10 dips and the same for pull ups.
Than I did an half and hour on a cardio machine changing my speed to have a rush and a slow minute.
I have to do all my workout in the morning as I am very busy with school and a course I have to attend up to next week.

Still reading Mark Rippetoe...

A standard barbell weighs 20 kg

I prefer cooler.
We had a FANTASTIC perfectly ideal weather all 3 days this long weekend.
With today, Monday being the best!
We Kayaked for a couple of hours, after early grocery shopping.
Then home, and I walked the dogs for an hour late afternoon.
Grilled, then we finally planted vegetables that were started from seed in our sun room.
Short growing season in NH - need to start seeds early.
Nice cool breeze coming in from a front coming in through Wednesday.

John, where in New Hampshire do you live? My wife and I usually go out there every Summer to Newfound lake for a week or so. Her aunt and uncle and her parents both have vacation houses out there. When I am out, I usually make the hour or so trek to one of the small colleges out there where they always let me use their weight room.

The day after my workout n°1: barebell front squat, dips, pull ups (which was yesterday) I feel really tired. I mean that my muscles ache, which is surprising as I have worked out with weights for years.
Today I just run 8km doing some sprint and rest.
Do you adjust your blocks according to the activity of the day?
Again, thanks a lot...

Monia:

Glad you are enjoying your new training and glad I could help. As far as the Zone goes, I am not really a block-counter. I primarily use the eye-ball method for determining portions. I do not abide to the strictest version of the Zone, and during and immediately post-exercise, my meals are most decidedly NOT zone meals. So, with those caveats, I do adjust my diet from day to day. I do moderate to heavy barbell training twice a day 3 days per week (Monday, Wednesday, Friday). On Tuesday, Thursday, and Saturday, I do conditioning/metabolic training (kettlebells, boxing, throwing dummy, jumping rope). Sundays are might rest days (which means I still hike with my dogs and do yoga). I eat heaviest on Monday and Friday since those are my heaviest training days. Tuesday, Wednesday and Saturday are my next hardest days, so eat bit less on these days. Thursday and Sunday are my lightest training days, so I eat the least on these days.

This is somewhat of a combination of techniques, including the Zone diet, Paleo, carb-cycling, and Zig-Zag dieting. Again, the Zone, for me, is more of a guideline than a strict structure to my diet, so I may not be the best person here to ask about adjusting blocks and so forth.

If you are eating in the ZONE and have been for at least 30 days then no you should not adjust for activity. (have you used the body fat calculater to know you blocks per day? )

Depending on the person.. you may benefit from a 1-3 block snack 30 minutes before and after work-out. But these are not hard rules. Everyone is different and Dr Sears often has to remind people not to obsess. Listen to you body and fine tune as you go.

Matthew;
In NASHUA, near the Northern border with MA.
On a map Exit 4 of Route 3 (Everette Turnpike).
I've peddled my bike around Newfound Lake last Fall.
There is a real nice rail trail near there, too.
The Northern rail Trail; crushed stone dust, as close to being paved without being actually paved.
(My wife only likes paved for bicycling, but she doesn't mind this one.)
.
After a weekend of building (partial) fence, kayaking, and hiking with dogs,
with a pulled muscle (lower center right back, at corner of Glutimus),
went back to the gym, today - for heavy lifting.
Real cathartic, it was.

Monia,
Personally, I don't adjust my diet due to my workouts, but there are times in which I do take an extra snack just because I feel that I need it to stay in the Zone, due to a more intense workout. That said, I guess I AM adjusting for the increased activity, but I don't normally do this. Sometimes I just feel the need to have an extra snack because the intensity was more than I had planned (i.e. a very long bike ride in which my needs are definitely higher for that day, but it is not like I am doing that on a consistent basis).

(lol hope this makes sense!)

Rode just over 13 miles, just over an hour. Quite windy, not like the other day, though!

I was going to start a new thread, as this one is getting quite long... forgot to do so! LOL

I will probably just let this one go and then will start a new one on June 1.

I am pretty fried today.

So far I've only hiked with the dogs only 1/2 hour. Also, I combined my two weight workouts (one in the a.m. and one in the afternoon) together into one longer workout because I needed to clean the house for about 2.5 hours before my in-laws arrived from out of town. Thankfully today was a relatively light day of training (front squats, press, pull-ups, snatches, dips, overhead squats) so I was able to combine it into one longer workout without any drop-off in performance (albeit I am exhausted right now). The in-laws are here now (well, actually they ran out for a few errands). About all I have planned for the remainder of the day is a 30 minute hike with the dogs before bed. In-laws are exhausting enough without adding another hour of hiking to that total.

LOL!
.
My Mother-in-Law now about to turn 80 with some health problems,
is flying over from Manchester airport, England (to Manchester airport, NH, USA),
in mid-June for two weeks. (My father-in-law passed last year just before his 80th birthday.
My wife spent 6 weeks over in England with her Mum and sister.
.
Bless her heart she's been great, but van be exhausting, but more so, for my wife.
Who, thankfully will be home, since school will be out for the summer.
And keep her out of my hair (ha-ha) since I work from home,
albeit in a separate room/office.
.
Dug three more fence post holes, today
and moved about two dozen cynder blocks,
this evening.

LOL about mother-in-laws! Mine doesn't come over very much, she is crippled up from arthritis, so she can't get around very well anymore. My mother does come over frequently, though. She is enough work!

Exercise, bike ride 1 hour 5 min, moderate pace.

Today I worked hard in thhe gym trying the workout:
Squat: warm up with just the barebell (I think it is 10 kg.) After I put 10+10 more kilos and I did 3 sets of 15 repetitions each
Bench press: warm up with just the barebell and after 5+5 kg 15 repetitions per 3
Deadlift: warm up with barebell and 3 per 15 10+10kg.
45 minutes cardio

Got in a 1/2 hour hike this morning before the in-laws came over.

Also combined my a.m. workout (Squats, Bench Press, Bent Barbell Rows) and my p.m. workout (Deadlifts, Jerks, Close Grip Bench Press to rolled towel) into one long workout. In-laws came from their hotel while I was 1/2 way through the workout, but I just went ahead and finished it.

I'll try to get out with the dogs for an hour hike this afternoon (that will get me out of the house and some alone time) and then another 1/2 hour hike before bed after the in-laws head back out.

Yesterday: 11 mile bike ride, just under 1 hour. This was a very difficult ride, I picked a much more hilly route and this was definitely a test of stamina!

Today, planning a mild ride this evening, and tomorrow (weather permitting) I will be riding in a 67-mile benefit ride.

I am going to start a new Exercise Thread, as this one is getting too long. So, please venture over to the new thread!