Stronger than yesterday, weaker than tomorrow…

6:45am; 186.0lbs

It has been two weeks since my last update. Calories and meals remain the same; only difference is a mid-week cheat treat (sometimes a cookie and other times I simply increase my calories by adding in more carbs) and a weekend cheat meal (usually homemade pizza, burgers, brats, or going out to eat). This past weekend my weekend cheat meal was a short stack of pancakes, eggs, cereal with yogurt, and a cliff bar.

Nevertheless, my weight is still holding steady around the 185-186 mark and my strength still continues to increase. My abs are still around, (can be seen slightly depending on water levels).  Regular conditioning workouts are the reason I am still lean despite high caloric consumption albeit clean calories.

Training is going well. Grip strength, shoulder and hip flexibility, and KB technique are some of the areas I am currently focusing on as it will help me progress with squats and deadlifts. We were able to obtain a 200lb tractor tire for Evolution this past Wednesday. The 500lb tire I was using for training is not realistic to have in the gym. The smaller tire opens up a whole new arena of functional training. Sledgehammer hits, flips, in’s and out’s, and tire passes will all make it into our clients workouts. Thank you Chris for coming with me for the drive.

The prowler also made its way into my training this week. For a brief warm up, we loaded the prowler with 90lbs and went for 2 laps of high handle pushes outdoors. In a match between man vs. prowler, the prowler will always win. I will continue to incorporate the prowler in my training to help with conditioning.

We have a new t-shirt design for Evolution. A “no limits” logo on the front with “I will not quit” on the back. Inspired by one of my workouts that required extreme work output. EvoFit shirts will be coming soon.

I finally shot an “intro” video that will be posted on the site. The intro video will depict myself going through a short conditioning circuit that we use here at Evolution.

I will continue on course and see where this functional training takes me. I am making steady gains overall with current training and nutritional approach.

 

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Are you EvoFit?

After one of our conditioing workouts today one of my training partners posted on facebook…he commented on a picture that was taken during a sledgehammer circuit. “I got the hammer, I got the power. Are you Evofit cause I know I am!” we all had a laugh with the He-Man reference but he came across something more.

It sounded great. Evofit.  A term we can use to describe the type of fitness we attain training at Evolution. Evofit is not 3 sets of 10 reps, nor is it 25-35-45-55-65 or 75 minutes on the treadmill.  Evofit is not just breaking a sweat, completing a circuit,  or being sore from benching 315. It is not drop sets, compound sets, or super sets. It’s not being able to run 2 miles or 30 miles. Being Evofit is much more.

EvoFit; adj- a term used to describe a level of fitness that is built on elements of bodybuilding, powerlifting, strongman training, crossift, sport training, and functional training. Training using basic equipment, principles, and strategies that work.  Following a clean eating lifestyle to maximize the benefits from training.

We are strong. We push ourselves beyond failure and exhaustion. We are always extending our limits…because we know we are the only ones that set them. I will not quit during those last 10 seconds unless I collapse. We understand that great things do not come without sacrifice and we are very much prepared to make those sacrifices. We support others who share the same desire to enhance their training, we are one united brotherhood and sisterhood. We do not complain, yet we do not just follow orders. We understand that reaching peak levels of fitness requires work, work that has to be done; by us and us alone. We know how to identify gimmicks and fads and know that they are just meaningless marketing efforts that derail us from true training. Our minds are open to new forms of training that can enhance our fitness and break the staleness of redundant workout routines.

Real training, real advice, no bullshit…

EvoFit

The picture that started it all- are you EvoFit?

Marinated flank steak!

One of my favorite ways to prepare flank steak

Ingredients

• 2lbs flank steak, visible fat trimmed off, cut into strips or cubes
• Low sodium soy sauce
• Vinegar of your choice (I use balsamic vinegar)
• Ground black pepper
• 2 cloves crushed garlic (I use the ones that come frozen from TJ’s)

Directions

Add all ingredients into a resealable bag and mix well. Marinate in fridge for at least 2 hours but best overnight.  For cooking I prefer using a cast iron skillet for a even heating.

Enjoy.

 

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Dietary cheating, the “F” word, and Zercher squats for abs

645am: weigh in time, 186.2lbs, down 1.8lbs from last weeks weigh in at 188.0lbs. I recall that last Thursday evening I had more food than I am used to which could reflect in the weight increase from 185.6 the week prior. Conditioning has been going well and I have two workouts planned this week.  Wednesday was a condtioning workout at Evolution. Here is what we did for that morning

7:15am Wednesday 8-10-11

• 20 minutes of cardio machine intervals (I use the stepmill because it works well)
• 60s skipping rope (worked up to 90s) 3 rounds
• 30s single arm KB swings (worked up to 45s) 20kg
• foam rolling

Short and sweet. Keep in intense and effective. I will continue with these intense conditioning workouts because my diet allows it; more carbs=more glycogen-the main fuel used in intense activity…makes sense? No need for hamster cardio…yet.

One of my favorite sources of fat in my current diet is almond butter. Yes, I eat it with a spoon; don’t judge me. Other favorite sources of fat are avocados, flax, egg yolks, beef, and good old peanut butter. Fats keep me full, help with T-production, give me a source of energy (kcals), and help keep joints healthy. It still amazes me how many people are afraid of fat. I make sure these is a source of healthy fat in most of my meals (excluding around my training). Fat in the lips does not mean fat on the hips. People that wish to watch their weight need to focus on cutting back on sugar consumption; alcohol included.

Speaking of fat, the weekend nears which means my weekly cheat meal is not that far away. I have found that “dietary cheating” provides some benefit to those who are following their diets closely and training consistently. Cheating provides the body with much needed nutrients (proteins, carbs, fats, sodium) which are normally monitored and kept in check most of the time. With these nutrients one can “kick-start” their metab into high gear. Cheating also provides a mental break from the monotony of dieting. One of my favorite cheat meals is a slice of pizza from Whole Foods, a bison brat, and some salad. If you train regularly and eat smart 85% of the time, have a cheat meal once a week. You may be able to train harder afterwards.

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I am quite sore today from yesterdays leg workout. Interestingly enough, abs and upper back are screaming along with my legs. Good old fashioned Zercher squats. A timeless move that many people have never even heard of…if you have never performed these before, seek some guidance, or email me.

UMP pancake recipe

Brian is making tremendous gains with the nutritional coaching and training received here at Evolution, he shares one of his recipes; protein pancakes!

Thanks Brian!

1 Tsp    Baking Powder
1 Tsp    Ground Cinnamon
1/3 Cup  Quaker Oats or 1-Minute Quaker Oats
1 Scoop  Ultimate Muscle Protein (Vanilla)
1/3 Cup  Liquid Egg Whites
1/3 Cup  Cold Water
1/8 Cup  Sugar Free Syrup

Mix dry ingredients and then add egg whites and water.  Mix with a whisk until consistency is like pancake batter.  Cook on a skillet and top with sugar-free syrup (Brian’s choice is Spring Tree).  Blueberries can be added to batter if desired.

Nutritional Information:

Fat 5g (15.3%)
Carbohydrates 31.4g (42.4%)
Protein 31.4g (42.4%)
Cholesterol 5mg
Sodium 331.8mg
Fiber 5g
Sugars 1.7g

 

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Morning conditioning, being prepared, thoughts on protein, and recipes

6:45am; I sent out two text messages to my training buddies “Up?”. The plan was to meet at Evolution for some early morning conditioning training. Only one reply…looks like it will be a duet this morning.  I am still a little tender from Mondays and Tuesdays workout.

• 5 minute warm up followed by 1 minute sprint/rest work; total time 20 minutes
• 60-90 seconds skipping rope followed by 30-45 seconds single arm KB swings; 3 rounds
• foam roller stretching- 5 minutes

Since my carbs are very high at this point in my training, it would be pointless to keep my cardio steady. Intense cardio burns up carbs (and I am eating enough to burn) while steady state cardio slowly burns fat (but the energy expenditure is much lower).

To make things much easier on me, I packed my breakfast with me before heading to Evolution. Oats, fiber one, muesli, dates, and protein powder all go into Tupperware; pre-measured of course. If I am going to continue to make gains in my training I better be prepared.  If I wanted to grow my love handles and pack on the fat I would  rely on drive-thrus and Starbucks. Eating that type of crap will help me spill out of my jeans. Gross.

The “Western Diet” is so high in processed sugars and trans fat it is scary. Think of pre-packaged meals. Frozen dinners always get the bad rap but there are also pre-packaged soups, pastries, microwavable sandwiches,  mayo-based salads and dips, etc. It amazes me how many people are aware of the dangers of these foods, yet still reach for them.  The Western Diet also lacks in nutrition. Zero fiber, extremely low protein, and minimal vegetables.

The protein requirements that are preached by muscle magazines are overrated. No one needs to be eating that much protein. For simplicity, aim for 15-25g per meal for all your 5 meals.  If you are not eating at least 5 meals per day, shame on you and get with it.

I will be posting the different dishes I create to hit my macros. Keep an eye out for them. Thanks for following.

Next conditioning workout is scheduled this Saturday…

 

 

 

 

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Starting off my day, getting strong, staying lean, and indulging

6:45am- 188.0lbs this morning, 2.4lbs up from last Friday’s weigh in. I appear to look leaner in the mirror and while strength is still gradually increasing I am noticing that my body is getting leaner. My abs are slowly coming in, (slowly); this is to be expected since I am not performing much cardio/aerobic activity. My guess is that the increase in weight is from food that is still being digested. Despite what the scale says, the mirror does not lie; I will continue on course.

I was not able to get my kettlebell workouts in this week, however I did spend 20 minutes on the stepmill (7 of those minutes I was carrying a 50lb sand bag) on Saturday. The goal is to get a good conditioning workout in tomorrow (8/6) at Evolution. Here is what I have in mind…

• 800m run
• tabata ropes
• 2 rounds of high rep two-hand kb swings
• 5 mins of continuous kb get-ups
• foam rolling

Highlights from this week’s training were a new deadlift PR; 405 for a single without equipment and backwards sled dragging to finish up quad training.

The support from Dymatize has been great so far. My post training meal consists of Dymatize Elite Whey and BI’s Mass Maker.

I typically start off my day with a solid meal. Oats, fiber one, muesli, dates, and protein powder make up my first meal. It is crucial for me to get these calories into my body in order to sustain my training sessions and foster growth. Skipping this meal is a classic beginner mistake.

This past weekend Evolution clients and trainers got together for a summer BBQ. The catch was that those invited had to bring a “clean dish”.  Steak tacos, bison and turkey burgers, homemade hummus, guac, and mango salsa, quinoa salad, and almond butter cookies and brownies were all available to those who came.

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