Fitness Posts are moving
Jun 12th
Here ye, here ye! I am moving all fitness related, as well as military posts over to a new blog called Alpha Soldier. Head on over there now and bookmark it, then add the RSS feed to your favorite feed reader.
Wow, it has been too long.
Jan 22nd
First off, I want to apologize to any readers I may have that follow my exploits for my lack of posting as of late. I really have been slacking off. Well, not really. I picked up some side work doing a website for a friend that is eating up all my time. Not to mention that I am getting ready to ship out in a few weeks to so when I get done doing the web work I shut the PC down to pay attention to my family. I hit the gym twice this week and Kung Fu once. I feel like I am not putting enough into my fitness goals.
I am going to go to the gym in the morning, then probably again in the evening to make myself feel better. Starting Monday I will be waking up at 5am and going straight to the gym every weekday. I need it and want it. I have seen incredible gains in my arms already from the little that I have been doing, and I want to see it continue. I am also starting a new diet with my wife called "The Belly Fat Cure" which aims at eliminated sugar from the diet, not carbs. I like that idea. That is really my biggest problem area and if I lose this little spare tire I have, I will be so ecstatic. I will also try to make updates every morning after the gym. If not here, it will show up on twitter at the very least.
Power Pancakes
Jan 13th
My wife made something like this the other day, but I pulled this recipe from a forum site. It looks about the same. The source for this is from 3fatchicks.com. The nutritional info is at the bottom. Oh, if you don’t know what farmers cheese is, it is a family of cheese including Queso Blanco (the mexican sheese) and french Neufchetel.
These are nice replacements for someone on a low carb diet. Top it off with sugar free syrup if you like, it is just as good as regular flour pancakes. I recommend serving with turkey sausage for added protein.
Farmer’s Cheese Pancakes
Description
These delicious pancakes can be served flat or rolled up. The creamy, semisoft version of farmer’s cheese is best here; it can be found in the dairy section of most supermarkets.
Serves 4
Prep time: 5 minutes
Cook time: 25 minutes
Ingredients
6 large eggs, lightly beaten
1 cup semisoft farmer’s cheese
2 teaspoons granular sugar substitute
Instructions
In a large bowl, whisk together eggs, 2/3 cup of the cheese, and the sugar substitute. Lightly coat an 8" nonstick skillet with cooking spray and heat over medium heat. Spoon 1/4 cup of the batter into the pan and cook until pancake is set and edges are starting to turn golden, about 2 minutes. Loosen with a rubber spatula and flip; cook 1 minute more. Transfer pancake to a heatproof platter and place in the oven to keep warm. Repeat for remaining pancakes.
Divide pancakes among 4 plates. Dollop with remaining cheese. Serve warm.
Nutritional information:
Per 2-pancake serving: 206 calories
12 g fat (5 g sat)
2 g carbohydrate
19 g protein
0 g fiber
340 mg sodium
Calorie Count
Dec 19th
Well, my watch stopped in the middle of the night, so I wasn’t able to get my sleeping calorie burn, but I think I have a pretty good idea. I will do it again today on a rest day to see what my expenditure is too.
It looks like on an active day, I am burning around 3,1oo Calories during the day, and maybe an extra 500 – 600 at night. From that I would estimate that in order to maintain a decent fat loss, I should probably be hitting around 2,500 calories of intake (food). Much higher than I originally expected. Thats good though. Now I just need to figure out how to make those calories count by reading up on nutrition timing and calorie cycling.
I have seen a lot of meal plans on various sites, but I think I will just find articles like this one from Muscle & Fitness and build my own plan around tried and true information. I think I have been eating well long enough to know how to build my own plan. The “Clean and Lean” diet and exercise plan that I will posting soon is going to be my own creation based on everything that I have been learning over the past few months. Hopefully it will work wonders on me and anyone else who gives it a try.
Been a while
Dec 18th
It’s been a while since I have blog’ed but I am going to start doing this daily now. I am going to post my work out and food intake at the end of the day. I am really starting to buckle down on the fitness thing right now. I have been wearing my heart rate watch all day so I can count how many calories I am expending so I can figure out how much I really need to be eating to gain muscle and lose fat simultaneously.
At only 6.5 hours counting, I have expended 1,640 calories and I didn’t have it on for the first hour or so of being awake, so I can probably add a hundred on that. Its only 2pm now, so I can imagine that by the end of the day I will be looking at double that. So we could be looking at 3,200 calories expended in a weight lifting day, more on kung fu days. If this is the case, I am going to start eating around 2,600 calories a day to maintain a good deficit without going to far down in the negative. Sure I could eat less, but I want my body to use that fuel.
Anybody have any good 2,600 calorie diet plans? Oh, also look to the right here —> I am doing twitter for my fitness stuff now so you will see my latest Tweets there like when I am going to the gym, kung fu, etc. I’m officially a dork now.
