Tuesday, September 26, 2006

I Am Back Again

Ok, got a bit sick all of last week and a few days this one. Speaking of taking care of yourself, my big fault in life, going to the Doctor. I go, but it takes a lot to get me there. I was in an accident in June and the headaches since have been harrowing. Also the back pain has been bad and now i'm getting this numbing tingling feeling going up and down my legs. Thats the worst, I can take pain but, that creepy feeling going up and down my legs. OOOHHHH that gives me the willies.

ok, here we go. Thanks Men's Fitness:


A guy who works out but can't show off his abs in the summertime is like a Corvette Z06 that sits in the garage. It doesn't matter how many pounds you added to your bench press in the past year, or how many inches your arms grew - if you can't sport a chiseled midsection by mid-July, people will ask why you bother working out at all (and that's if they can tell you do in the first place).

Sound harsh? You know MF - we're tough, but fair, and it's our job to save you from embarrassment. But if you want to uncover that six-pack before the sun goes down on this season, you'd better get moving. Luckily, we've got just the plan to get you in gear. The following is our highly intense, four-week plan for fast fat loss, guaranteed to unveil the body you've worked hard for-so you can finally take it out for a joyride.

It doesn't matter what people believed in the '70s-high reps do not get you "cut." Muscle definition is the result of low body-fat levels, which, more than anything, come as a result of cutting calories from your diet. However, studies have shown that lower-rep sets (usually eight or fewer reps) do build more muscle and cause greater calorie expenditure than those that feature 12-15 reps or more. That's because heavy weights tax your system harder, activating more muscle than lighter sets and requiring more calories to be burned in order to fuel them. The workouts featured here follow that model, prioritizing the heavy, low-rep sets you need for frying fat off the belly while keeping strength levels high.

A big part of our plan to get you leaner entails strengthening the weak points in your physique. Chances are, you've spent years favoring certain exercises over others, failing to train what you don't see in the mirror as hard as what you do see. This can result in underdeveloped muscles that may slow down your progress.

The workouts we prescribe here reprioritize your training, emphasizing muscle groups you've long neglected and helping bring them up to par. Simply put, when you put your muscles in balance with each other (by bringing your rowing strength into proportion with your pressing strength, for example), your whole body grows faster - and burns significantly more calories. With that in mind, our program blitzes the weak points common to most guys - the glutes, upper back, rear shoulders, and various other components of your back view. The snatch-grip row, wide squat, lunge, and Romanian deadlift burn loads of calories, and they'll ensure that you look as good leaving the beach as you did walking onto it. (For a more detailed description of how your weak points will be corrected, see "What They Work and Why" below.)

The word has begun to get out that interval cardio - intermittent bouts of intense exercise and more moderate paces - is more effective than long, slow distance running for burning fat. But what no one in the fitness industry can be sure of is what intervals work best for fat loss - and given that you haven't got long to look good for the beach, we don't have time to conduct any further research. That's why we've covered all the bases, prescribing three different interval sessions of varying intensities.

Think of it as you do lifting weights: You couldn't lift heavy all the time or you'd burn out; but by scheduling a heavy day, a moderate day, and even a light day, you keep the stimulus to your muscles fresh and avoid overtraining. Same idea here: You'll rotate very fast-paced interval days with medium - and lighter-intensity sessions, never allowing your body to adapt to any one protocol fully but working it hard each time. Regardless of whether a single "magical" interval routine exists, these three workouts leave nothing to chance - ensuring you'll get lean in no time.

Saturday, September 16, 2006

Missed a Post

Ok, I owe and extra post, I got side tracked last night making cookies. I will post my fitness continuation in a bit. I'm watching college football right now. I don't watch much college sports but anything OU (Sooners) or USC (Trojans) I watch. Went to OU for a year and a half then moved back to Cali where and grew up. Only went to USC 1 semester... I ran out of money after that....LOL.


Thursday, September 14, 2006

Where You Should Start

I have said to so many people.
You go into the gym and see these guys (and sometimes girls) and you can tell they are "NEW" to working out. They have on their new athletic shoes that look like they just jumped out of the box and are lost, they go to machines and just stare at them because. It's a RIOT! But, they do the thing that bugs me the most. They try and do the same things they see others who have been working out for years. I have been working out maybe benching pressing 200#'s and a guy half my size will come over and give me the "I challenge you " look. He will then try and do the same weight i'm doing and after 1 set he just leaves. He doesn't re-rack his weights, does not look my way, just jumps up and goes. Usually if you pay attention this is because he has hurt himself or took on more than he could handle.

I just wish that anyone that cannot afford a Professional Trainer at least for a few weeks join a gym that offers free trainer service so many times a year. You want to make sure you are doing the exercises correctly and with the correct motions. Don't go off of what you see someone else in the gym doing. Remember ask, or even better do RESEARCH. You can always go to places like www.mensfitness.com and www.menshealth.com. Both of those have programs you can join for dieting and exercise and they really do help. In this day and age where we use computers like our parents used TV, look up INFO just go to Google or yahoo or ask.com and type in bicep curls, back exercises, cardio training. You can find tons of info out there and you can even find programs to help you track your weight, your workout and lots of other things.

You have to also remember, patience and hard work is what it takes to get there, nothing is easy. Even if you start out small, go for a walk, a bike ride, do a small workout in your cube at work (yes it can be done) just start. It's good for you.

Wednesday, September 13, 2006

Tuesday, September 12, 2006

A Few Recipes

I'm not a big fan of Roquefort so you might want to try some other Stinky Cheese the other recipes are awesome!


Bow-Ties With Salmon And Roquefort

Small amounts of pine nuts and Roquefort cheese make a big impact on taste without upsetting a low-fat lifestyle.

Preparation Time:
25 minutes

6 people

1 tablespoon olive oil
4 cloves garlic, minced
1/4 teaspoon dried sage
1 cup fat-free chicken or vegetable broth
1/4 cup dry white wine or nonalcoholic white wine
ground black pepper
1 pound bow-tie pasta
1 pound salmon fillet
juice of half a lemon
1 1/2 ounces Roquefort or blue cheese, crumbled
3 pine nuts, toasted


Preheat the broiler. Coat a broiler pan with no-stick spray. Coat a small saucepan with no-stick spray. Place over medium heat. Add the oil, garlic, and sage. Cook for 30 seconds. Add the broth and wine. Season with the pepper. Reduce the heat to low and simmer for 5 minutes.

Cook the pasta in a large pot of boiling water according to the package directions. Place the salmon on the prepared pan and sprinkle with the lemon juice. Broil 4" from the heat for 10 minutes per 1" thickness of fish, or until the fish flakes easily when tested with a fork.

Drain the pasta and place in a large bowl. Toss with the broth mixture. Flake the salmon into pieces and discard the skin. Place the salmon on top of the pasta. Add cheese and pine nuts.

Real Meals Fast
If you have 15 minutes, you have time to make a healthy dinner

Photographs by: David Arky, By: Phillip Rhode

Not convinced you can cook a meal in 15 minutes, too? Well, you can always invite Mom to move in and help feed you. . . . Didn't think so.


You'll need:

1/2 lb sirloin, sliced diagonally into thin strips

1 c bite-size pieces red or green bell pepper (or 1/2 c of each)

1 c bite-size pieces onion

2 Tbsp reduced-sodium soy sauce

Plus: 1 tsp sugar; 1 1/2 tsp olive oil; 1 clove garlic, crushed; 1 tsp red-pepper flakes

How to make it:

1. Dump all the ingredients into a large ziplock plastic bag. Go James Bond on it--well shaken, not stirred . No, really throttle it. You want the soy sauce and oil to permeate everything in the bag.2. Pour the meat, sauce, and vegetables into a medium-hot cast-iron skillet, stirring frequently until the meat is seared and the vegetables begin to lose their water (about 2 to 3 minutes).

Extra credit: For a more authentic Korean-style flavor, use toasted sesame oil instead of olive oil and add 1 Tbsp rice-wine vinegar.

Eat with: 1 c Uncle Ben's Ready Rice, Whole Grain Brown (the kind you can microwave in 90 seconds)

Makes 2 servings

Per serving, including rice: 623 calories, 37 grams (g) protein, 58 g carbohydrates, 27 g fat (9 g saturated), 4 g fiber, 604 milligrams (mg) sodium


You'll need:

2 fresh yellowfin or ahi tuna fillets, 3–4 oz each

4 c chopped romaine lettuce

1 3/4 c grape tomatoes

1/3 c whole pitted black or kalamata olives

Plus: Salt and pepper; 1/4 c chopped roasted red pepper

Dressing: 2 Tbsp olive oil; 2 Tbsp lemon juice; 1 Tbsp grainy Dijon mustard; 1/4 tsp dried thyme; 1 clove garlic, crushed

How to make it:

1. Sear the tuna in a nonstick skillet on m-edium-high heat (1 minute per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the tuna from the skillet and set aside.

2. In a large bowl, toss together the lettuce, tomatoes, olives, and roasted red pepper.

3. In a small bowl, stir together the olive oil, lemon juice, mustard, thyme, and garlic until well blended. No whisk? Just use a fork.

4. Cut the tuna into -inch-thick slices. (Yes, it should be raw inside.) Divide the salad onto two plates and top with the tuna and dressing.

Eat with: A microwaved potato with 1 Tbsp low-fat sour cream

Makes 2 servings

Per serving, including potato:
647 calories, 46 g protein, 66 g carbohydrates, 20 g fat (4 g saturated), 7 g fiber, 1,383 mg sodium



Lets start off with some Diet info from Men's Health:
Healthy Fast Food

We analyzed the fat and calorie content of 8 popular fast food items, so you can understand exactly what you're eating --

Anyone who tells you to avoid fast food is missing the point. It's not like you plan to end up at Burger King at 9 p.m. on a weeknight. It's just the inevitable last resort on those days when you're too hungry -- and too busy -- to scrounge up anything better. And when you're stuck in that fast food frenzy, your only option is to go with what's on the menu and hope that your super-fast salad doesn't lead to a super-size wardrobe. Luckily, making one or two small changes to some of your mass-produced favorites can be enough to transform a dieter's disaster into a perfectly decent meal.

1. Manhattan Bagel's Lox and Bagel

1. Plain Bagel 330 calories, 0 grams [g] saturated fat

2. Cream cheese 140 calories, 9 g saturated fat

3. Smoked salmon 105 calories, 1 g saturated fat

4. Red onions 5 calories, 0 g saturated fat

5. Tomato 5 calories, 0 g saturated fat

Total: 585 calories, 10 g saturated fat

The compromise: Sometimes carbs really are evil. The ultra-dense bagel puts the calorie count for this sandwich over the top. And the mound of cream cheese doesn't help either. Unfortunately, light cream cheese -- with only 20 fewer calories than the real thing -- is fairly useless.

The right solution for a lighter nosh: Request your sandwich open-faced with a gentle schmear.

You save: 270 calories, 7 g saturated fat

2. Wendy's Taco Supremo Salad

1. Iceberg and romaine lettuce, tomatoes, and onions 35 calories, 0 g saturated fat

2. Cheddar cheese 125 calories, 6 g saturated fat

3. Chili 200 calories, 2 g saturated fat

4. Salsa 30 calories, 0 g saturated fat

5. Sour Cream 60 calories, 3.5 g saturated fat

6. Taco Chips 220 calories, 2 g saturated fat

7. Creamy Ranch Dressing 230 calories, 4 g saturated fat

Total: 900 calories, 17.5 g saturated fat

The compromise: To slim down this salad, swap the dressing for the Reduced Fat Creamy Ranch option, then skip the sour cream altogether. For added calorie savings, ask for the chips on the side, crumble half on top for crunch, and toss the rest.

You save: 300 calories, 7 g saturated fat

3. Starbucks Tall Caffe Mocha

1. Espresso 10 calories, 0 g saturated fat

2. Steamed milk 180 calories, 5 g saturated fat

3. Mocha syrup 50 calories, 0 g saturated fat

4. Whipped cream 70 calories, 5 g saturated fat

Total: 310 calories, 10 g saturated fat

The compromise: A healthy dose of milk fat transforms ordinary coffee into an all-out indulgence. To make this treat less costly to your waistline, trade whole milk for fat-free and just say no to the whipped topping.

You save: 140 calories, 10 g saturated fat

Healthy Fast Food
We analyzed the fat and calorie content of 8 popular fast food items, so you can understand exactly what you're eating

By: Karen Ansel

4. McDonald's Crispy Chicken California Cobb Salad

1. Mixed greens, grape tomatoes, and carrots 33 calories, 0 g saturated fat

2. Fried chicken breast 215 calories, 2 g saturated fat

3. Bleu cheese 49 calories, 3 g saturated fat

4. Bacon 45 calories, 1 g saturated fat

5. Chopped egg 21 calories, 0.5 g saturated fat

6. Croutons 60 calories, 0 g saturated fat

7. Newman's Own Cobb Dressing 120 calories, 1.5 g saturated fat

Total: 543 calories, 8 g saturated fat

The compromise: Trade fried chicken for grilled and you'll slash calories by half. Then dress your salad with Newman's Own Low Fat Balsamic Vinaigrette, and you won't need to feel guilty about keeping the stuff that makes the salad so good in the first place -- bleu cheese, bacon, and croutons.

You save: 180 calories, 2.5 g saturated fat

5. KFC Tender Roast Chicken Sandwich

1. Bun 160 calories, 0.5 g saturated fat

2. Lettuce 0 calories, 0 g saturated fat

3. Tomato 5 calories, 0 g saturated fat

4. Roasted chicken filet 95 calories, 1 g saturated fat

5. Pepper-herb sauce 130 calories, 2.5 g saturated fat

Total: 390 calories, 4 g saturated fat

The compromise: Trimming down this bird is a no-brainer: Opt for ketchup or mustard instead of the calorie-laden sauce.

You save: 120 calories, 2.5 g saturated fat

6. Boston Market Chicken Dinner

1. Sweet garlic rotisserie chicken with skin and wing 280 calories, 3.5 g saturated fat

2. Mashed potatoes 210 calories, 5 g saturated fat

3. Gravy 20 calories, 0 g saturated fat

4. Coleslaw 430 calories, 3 g saturated fat

Total: 940 calories, 11.5 g saturated fat

The compromise: Clip the wing and trim the skin, and you'll cut the saturated fat to almost nothing. Gravy doesn't do much damage, so keep it. Trade the coleslaw for a simple seasonal fruit salad that clocks in at only 70 calories.

You save: 500 calories, 5.5 g saturated fat

7. Chipotle Burrito

1. Tortilla 340 calories, 2 g saturated fat

2. Rice 240 calories, 1 g saturated fat

3. Pinto beans 138 calories, less than 1 g saturated fat

4. Vegetables 100 calories, 1 g saturated fat

5. Steak 230 calories, 4 g saturated fat

6. Cheese 110 calories, 6 g saturated fat

7. Guacamole 170 calories, 2.5 g saturated fat

Total: 1,328 calories, 16.5 g saturated fat

The compromise: Don't even think about polishing off the entire burrito on your own. Instead, nix the calorie- and fat-heavy steak for chicken. Opt for salsa over guacamole, then split it with a friend or take half of the meal home for later.

You save: 851 calories, 11.5 g saturated fat

8. Au Bon Pain Large Strawberry Yogurt with Fruit and Granola

1. Yogurt 365 calories, 2.5 g saturated fat

2. Strawberries 15 calories, 0 g saturated fat

3. Granola 240 calories, 1.5 g saturated fat

Total: 620 calories, 4 g saturated fat

The compromise: Switch the granola for a small cup of extra fruit. Your yogurt will have the chunkiness you like without the calories you'd like to avoid.

You save: 170 calories, 1.5 g saturated fat

This article came from the May/June 2005 issue of Women's Health magazine

Monday, September 11, 2006

I'm Back

Weekend Fun:

Well camping was Great! had a really good time, the only draw was my back went out on me too often and I ended up having to keep myself drugged up to keep the pain down.


Since Bobby has to start his training for the marathon I'm going to get us back to our healthy meals we have missed for the past month. I'll post some recipes and if I have all the nutritional info I will post that too. Most of the nutritional things I cook have good taste, they aren't bland and blah.


I am SO DAMN EXCITED that football season is here. Since we didn't get back till almost 6 and then had to empty the truck I only got to see the Colts v Giants game. Good game I just expected a bit more of a fight from Eli and the boys I guess. If anyone watched any other key games let me know what you thought.


Well I am still looking for a job, I have not heard back from some of the places I applied to last week. I was hoping to come home Sunday and at least have some interviews planned, oh well. Hopefully something soon.

Wednesday, September 06, 2006

Since I will miss a few days posting...

Here is a pic for Hottie Of The Day,

Also start thinking about exercise, wellness, eating right and the such. We will touch on a lot of that when I get back. Maybe start out with some basics to get started and throw in a few adverbs the accomplished gym enthusiast.

Getting Ready For Some Camping

I can't wait, We can't wait. Tomorrow we are going camping, it is our first trip this year as I refused to go since the passing of Mojo and Deja-Vu earlier this year. Typically we go 4 - 6 times a year but we will make up for it next year. We have the new puppy Ripley now and this time next year will be great, he will be over a year old and will probably enjoy camping much more.

When we get back I will post some pics, Keith, Tricia, Lily and Zachary are going with us also. I hope things will be fine as so far the weather is showing rain every day past sunday which is the day we leave to come home. Oh well I know Bobby and I will make the best of it. We always take plenty of games to play in cause such things happen and also books and magazines.

You should see some of the stuff we found this week, we bought a ceiling fan for inside the tent because we have gone camping before and trying to take a nap in the AZ heat in the afternoon is almost impossible, we found a slow cooker (no we did not buy it) oh but we did buy the Mr Coffee coffee pot. I don't mind the preculatad style coffee we usually have but I HATE the coffee grinds that you always get in each cup. I litterally cannot wait! I sleep so well when camping and since we have had Ripley I just don't sleep much trying to keep an eye on him, so this will be just wonderful

I plan on posting a hot pic everyday from now on, (if I can remember to do so).

Have a good weekend

Saturday, September 02, 2006

What The HELL

Ok, Where the HELL have I been? I get so caught up in my shit I kinda forget about.... Well everything else in life. If it ain't easy I just give up and start laddling my cradle or something like that. I don't know. It's been hell in my life and with no, job, no car (since my car wreck in june and not been able to get a new car since we are buying the new house...[HELL]).

I just dont' know what the HELL to do. I just in the last 45 days had 2 jobs offer me a job and then 2 or 3 days later take it back for some whacky ass reason I just can't fathom. Ok, I could if I can learn to go DEEPER. HAHA

Bobby is leaving his current job, to go back to his previous job (which is the job that we both worked at together for several years but i'm no longer with) because they offered him more money and more stability. His current job offered him a 10K raise and 2k immediate bonus and plus benefits for me if he stayed. He wasn't sure what to do so I told him do what he felt was right and secure. He is so worried about his current job and them going under. I could turn that place around, in a heart beat. I do not see a reason to play around.

We will see what goes on, what happens.
I know I KNOW, I AM THE MAN, we will see if I can live up to that. I've worked up to it for years.