Thoughts: Karaoke was a bust last night since Ed was sick, but I did make it to the BFL seminar. I was 30 minutes late due to the vagaries of Saturday night Orlando traffic on Interstate 4, but I did get there before the end. I missed Lynn Ogleby’s presentation, but got some great information and motivation from Porter Freeman and Eric Shrieves. A lot of the discussions centered around accountability, personal responsibility, and nutrition.
Many of the clients there brought up accountability as a key to success. They said that it was oftentimes too easy to just blow off workouts or cheat on the planned meals when they didn’t have someone double-checking on them.
Porter added that another key was to remove the negative influences (including people) from your life if they were holding you back from becoming all that you could be. “If there is someone in your life who is trying to sabotage you, you need to find out how much that person weighs, because THAT’S how much weight you need to lose by tomorrow morning.” LOL! This could be kind of tough if the person in question is a boss or spouse, but you get his point.
He summarized by saying that everyone is born with three things:
CLASS – Who you choose to associate with (Good influences or bad ones?)
CHARACTER – What you choose to do (Sit in front of the TV eating chips, or take action to get fit?
SELF-RESPECT – What you refuse to do (Eat that co-worker’s birthday cake, or say no thanks and eat your planned healthy snack?
Eric covered some of the more nonsensical questions he’s received via email in the past, then glossed over some points about nutrition (e.g. Workouts alone won’t cause a transformation without proper nutrition) and the effectiveness of brief, intense workouts with proper recovery time. In the long-standing debate of HIIT vs. steady-state cardio, he is definitely on the side of HIIT.
I did get a chance to speak with him for a few minutes after the presentation. He’d seen my progress pictures before and knew my name via the Bodyforlifenflorida Yahoo group, I think. Based on my current bulking goal, he recommended that I depart from the BFL 40/40/20 ratio and raise my carbs up a bit to 50/30/20. It was also suggested that I switch my post-workout shake from my current In2nutrition 40/40/20, 200 calorie, fruit/whey-based shakes to a 3:1 dextrose/whey mix to shuttle nutrients to my muscles faster. I checked the stats on dextrose…that’s 11 g of sugar per scoop at 40 calories each. If I use 1 scoop of whey at 22 g protein and 120 calories, I’d need to mix it with 6 scoops of dextrose to meet that ratio for a total of 360 calories in one giddy sugar hit. I’m game to try it, but I think I will be conservative and go with 2:1 for now, LOL. After all of the sugar deprivation I’ve been going through since May, that much sugar at once might cause my head to pop off.
I also got to meet Bluestreak (Roger) and 1FastGTX (Chris) from the Johnstonefitness.com forums in person last night, which was a fantastic bonus. Roger and his wife Tanisha (hope I spelled that right) were former clients of Eric’s with a huge amount of knowledge about fitness and nutrition between them. We went out for a post-seminar cheat meal at the Roadhouse Grill afterwards and hung out for two hours talking about the pitfalls of leading a healthy lifestyle with ethnic families (Asian of course in my case, and Italian in theirs), what caused each of us to re-evaluate our lives and decide to make drastic changes in our diets and exercise, and gym dork stuff like meal plans, fitness routines (Tanisha trained for a figure competition not too long ago), and body fat measurement. Kind of ironic considering that we were chowing down on some serious quantities of steak and potatoes at the time, eh? We might make the dinners a regular Orlando area JSF/BFLer thing every month if there’s enough interest. I didn’t realize how much fun it would be to be able to talk about all of this fitness stuff with others who understood it and were living the same lifestyle. If I try to bring these things up with the unenlightened masses, I usually just get blank stares, defensive comments, pathetic excuses, or snippy sarcasm.
Now, to prove that I was really there, here’s a pic of me with Porter Freeman after the seminar. He signed a huge Body-for-Life poster for me, too, since my copy of BFL is still in the custody of one of my co-workers.
Nutrition (2000-2200 calorie maintenance/bulking menu)
1: 3×1 spinach and omelette with 1/2 c. (dry) oatmeal and raisins (3/4 c. cottage cheese and 1/2 c. puffed kamut and millet)
2: 2 oz. NY strip steak, 1 oz. shrimp, and 2 tangerines (3 slices high-fiber bread with one egg–French toast)
3: Apricot cheesecake bar
4: Chocolate banana shake
5: Turkey pepperoni WW pita pizza
6: Chinese chicken salad
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
Calories eaten / deficit for yesterday = 2435 / +501 (target 0)
Water: 15 cups
Ratios: 40% carb / 30% protein / 30% fat
(Optional) Might try out the Bar Method DVD later tonight if I get my planned chores and tasks done.
The Awful Truth:
1. Probably shouldn’t have had so much of my steak and shrimp dinner last night, but oh well…free day!
1. Went to the BFL seminar!
Short-term Goals: (Same as yesterday’s goals…)
1. Cook the chicken breasts and broccoli in my fridge.
2. Make another batch of bars.
3. Go grocery shopping (again).
4. Fix the Athlon.
5. Fix the Pbell.
6. Set up the Dell.
7. Organize closet.