What I had for "dinner"

Just a note, I don't cook my dinner-time meals. My mom does, while I'm at home anyway. So tonight I had:

• Salad that included lettuce, carrots, avocado, cucumber, grape tomatoes, and a homemade dijon mustard dressing
• Grilled chicken breast
• Broccoli rape
• String beans

Thankfully my mom cooks, for the most part, healthy. This is my largest meal of the day since all of my other meals are small and are eaten every 2-3 hours. Eating a meal like this, even though it may have a few different parts, is still very healthy. Try a meal like this for yourself!

Why I do this blog

I do this blog because I've searched the internet heavily and found that there are a lot of gimmicks to "get you more muscle" or to "burn your fat quickly." Truth is, doing both of these is hard work. I've learned it and over time found that the only really way to gain muscle is to lift correctly while eating an adequate amount of protein and get some cardio in. Sticking to a manageable plan will help you shed pounds and keep them off. Don't follow gimmicks! They may work temporarily but will fail in the long run. Doing some hard work with exercise AND nutrition will get you to look great and feel great!

I am an example of what I write. Months ago I was at 170 pounds. Finding out what I know now has brought me to be 157 pounds while retaining all of the strength I had when I was 170. This means I'm losing fat! :]

My after-workout meal

Note how I said meal. This is more of a meal-substitute, as stated in earlier posts, but my meal was a protein shake made up of whey protein powder and skim milk. The milk made it a little more filling that just having it with water. However, I did have a glass of water to keep rehydrate myself while also keeping myself full. Here's the protein powder I use:

I use this protein specifically because it has no saturated fat, 30 grams or protein in one scoop, and it's only 140 calories. Plus, it tastes and mixes really well with milk or water!

My workout for today 6/22/11

Today was a weight training day along with a plyometric workout. I've just recently started doing the workout regimen found here to get myself in shape for the upcoming fall rugby season. The weight training is as follows:

1. Military Presses-- From a sitting position pushing weight directly over your head.
2. Deltoid Lifts-- From a sitting position lifting weight outward and to the side.
3. Biceps Curls-- From a sitting position lifting weight by bending your arms.
4. Triceps Extensions-- From a sitting position lifting weight by extending your arms.
5. Pull Downs-- From a sitting position pulling weight downward and behind your neck.
6. Butterflies-- From lying on your back with your arms either fully extended or bent at the elbow lifting weight from your sides without bending your arms (i.e.-not using you biceps to lift the weight).
7. Leg Curls-- Like Biceps Curls except using your legs while lying on your stomach.
8. Leg Extensions-- Like Triceps Extensions except using your legs while sitting.
9. Anything Else that Suits Your Fancy-- Hand and wrist strengthening exercises, neck work for front row players, situps, stomach crunches, or whatever.

 Each of these is done once and only once. No need to repeat sets or anything. Just go through the rotation once and you're done. Each exercise is done for 8-12 reps. If you do less than 8 continue on with the next exercise and remember to use less weight next time. If you do more than 12, continue on and remember to use less weight next time.

Next up is plyometrics. To complete the workout you have to reach 200 foot contacts and no more. To me, this just means 200 repetitions of any plyometric exercise you do. Here is a link to various different plyometric exercises. All of the ones I use are contained on that page.

Pictures from http://www.sport-fitness-advisor.com/plyometricexercises.html

All together this workout took me about an hour but I am sure to feel some hurting tomorrow from it. Heck, I feel some now.

What I Had for my second meal of the day

How about this, actually very tasty and packed with protein. Took some Tilapia leftovers (that were already cooked) and baked them in a toaster oven on 350 degrees for about 7 minutes. Popped about a little more than half a cup of Quinoa in the microwave for 30 seconds and plated that with my Tilapia for a, small, protein-protein packed meal. The secret to making this extra tasty is to squirt some lemon juice onto the Tilapia for a burst of citrus flavor. After the meal included another glass of water and a bowl of grapes. So good. Try this meal for yourself, it hits all the flavors that your tongue could ask for.

Lemon is all you need! (averagejoecooking.com)