SGX C2W5D1: Rocking the Rollercoasters

This past Saturday I headed out to Tampa with Chris and a couple of friends for a day at Busch Gardens, home of the brand new 200 ft. vertical drop rollercoaster, the Sheikra. If anyone is coming to Florida for vacation this year, I heartily recommend ditching the overcrowded Disney and Universal Studios parks in Orlando for a day and heading over to Tampa about two hours to the west for a much better time at Busch Gardens. They have several very good deals on tickets right now, including a two-day park pass for the price of one regular admission ($55.95). You can use the second day anytime in 2005; you don’t have to go on two consecutive days. There’s also a $61.95 Fun Card pass that lets you visit an unlimited number of times through Dec. 31, 2005, but that may be a better deal for locals than out-of-state tourists.

We got there during peak hours just after noon, and we still had a tough time finding a ride that we couldn’t get on within 15 minutes. Compare that to the 45-60 minute wait times at Universal’s Islands of Adventure, and you’ll quickly understand why I prefer BG.

The atmosphere at the park is different, too. It’s as if the focus is on things to DO versus things to BUY. The Orlando attractions are the exact opposite, especially the merchandise-laden Disney properties. When I visit the local Orlando theme parks, I invariably have a headache within three hours because of all the tedious waiting in dark lines surrounded by thousands of noisy people. In contrast, I left Busch Gardens after 7 hours of riding one neck-snapping rollercoaster after another feeling perfectly fine despite the hot weather. I am a thrill-ride junkie, not a waiting-line addict. :biggrin:

Speaking of headaches, though, I have one now after chugging down a scoop of All the Whey Chocolate Mint whey blend with water. I don’t think I’ll be getting any more of this flavor. The more I have of it, the more it reminds me of thickened mint Mylanta antacid because the chocolate flavor is completely obscured by the heavy artificial mint flavoring. BLEAH!!!!!! I’m sticking with the ATW chocolate, vanilla, and orange flavors. All three of those are tasty without being too cloying.

On the nutrition and fitness front, I am going to go into a hybrid of SGX and BFL nutrition over the next two to three weeks to transition to full BFL again. My first three meals of the day will be in the 40/40/20 to 50/30/20 macronutrient range, while my last three meals will follow SGX principles. I’m also switching up my workouts a bit again, substituting P90X or BFL style resistance training for the SGX workouts periodically on M/W/F mornings. Cardio will be the same for the time being, with afternoon or evening LISS on M/W/F and a combination of fasted morning HIIT and LISS on T/Th/Sa. Mornings really are my preferred workout times, and even though it isn’t optimal to lift in a fasted state, I just need the motivational mental checkmark of knowing that my core program is done each day by the time I go to work. The M/W/F LISS cardio is a lot easier for me to handle after work if necessary since I can choose between bike, treadmill, elliptical, outdoor run in the cooler temperature of the evening, or one of the P90X cardio workouts.

Nutrition: SGX Training Day Menu
(Details omitted by request of trainer)

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter, 1 t. GNC Creastack
Water: 16 cups minimum

12:00 PM Steady-State Run (6-7 mph / 0% incline / 20 minutes)
12:20 PM LISS Walk (3.5-4 mph / 10-15% incline / 25 minutes)

The Awful Truth:
1. Didn’t drink enough water this weekend. Must work on this more when I’m away from the office or my own home.

Brownie Points:
1. Tested Move edition of Mandriva Linux.
2. Cooked a ton of napa cabbage.
3. Ate a ton of napa cabbage. 😛
4. Installed and tested some scripts locally on my own Apache server. :prop:

Short-term Goals:
1. Do one chapter of character modeling book.
2. Read two chapters of NASM book.
3. Pick up ice cream birthday cake for Chris.
4. Go grocery shopping for peanut butter, raisins, spinach, lettuce, turkey burgers, eggs, celery, and beef.

7 thoughts on “SGX C2W5D1: Rocking the Rollercoasters

  1. Maggie wrote:
    “… it isn’t optimal to lift in a fasted state …”

    Says who? Consider this recent interview with Art DeVany—a 210 pound, eight percent body fat, 68-year-old extreme athlete:

    T-Nation: You also prefer morning, fasted workouts, correct?

    Dr. De Vany: For me they work better. I can get to the gym more reliably, and they set up my day as they make me relaxed and comfortable to be working at a desk (when I used to do that as a professor).

    But, there are some physiological reasons as well. You can go at it a bit harder on an empty stomach. I find it hard to work out hard in the afternoon any time after a meal.
    Bodybuilders in the old days used to carry a bucket to throw up in during their workouts. There’s a reason for this, which was not known at the time. If you release large amounts of growth hormone [which happens when you lift] you can become nauseated.

    It would be better not to have food there to regurgitate when you do work out hard enough to become nauseated. I almost always have a slight feeling of nausea sometime during a workout. So, a fasting overnight workout may avoid these problems.

    But, an even better reason for morning workouts is physiological. The overnight fast releases hGH and the morning workout is a nice bonus to this hGH. So, you metabolize fat at a high rate during and after the workout. Arnold says morning workouts are best and I agree. But that doesn’t keep me from working out whenever I feel like it.

    A caution: when you work out in the morning you have to let your heart get used to the load. It’s a bit of a shock, which is good but only up to a point. So, build the load to let your heart adapt.

    Read the whole thing at:

    Of course, it’s just one guy’s opinion … your mileage may vary.

  2. Personally, I prefer doing ALL of my workouts in the morning, for the same reason as the athlete you quoted above stated: I am more likely to DO it in the morning, I like starting the day off with a workout so I don’t have to worry about it anymore for the rest of the day, and working out with food in my stomach makes me incredibly nauseous. :crazy:

  3. I can’t lift in a fasted state. I tried to one time while doing BFL workouts, and the intensity of the heavier weights caused me one day to get very weak and faint. I’ve been scared ever since. I probably could now, since my lifting routines have cut down to about 20 measly minutes on average due to various injuries and annoying issues. Another thing to consider!

    I have NO problem combining my lifting with cardio though. Maybe it’d be different if I were gung-ho about gaining mass, but not at this point; and I’d rather get it all done in one shot in the morning as well. I’ve found that doing cardio on a fasted state or not doesn’t make a huge difference to my body.

  4. PS–it doesn’t matter how great a protein shake tastes to me, after the initial tub I have to switch because I get sick of it and the thought of drinking it again will make me sickly. Go figure. Must be a mental thing, lol.

  5. My only bad lifting days tend to follow nights when I don’t get enough sleep. Lack of sleep is the biggest factor when I get the wobbly arm effect at the gym.

  6. You’re such an inspiration for me, and I’m not even on a diet/a strict exerciser! However, reading your blog somehow motivates me to do whatever it is I need to do…whether it involves food or exercise or not.
    By the way, how do you eat napa cabbage once it’s cooked? I’ve only had it stir-fried with soy sauce; is there a better way to enjoy it? Thanks!

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