Well, my buddy has decided he can’t do the triathlon in December after-all; so if doesn’t need me for a training partner anymore (he had a bad spill on his bike and won’t heal from a separated shoulder), so I’m going back to the Turbulence Training / Monkeybar Gym protocols to continue to reshape my body from the couch potato to a reconstructed athlete.
I’ll still use the swimming and bicycling for the cardio work, but in an effort to give the knee more time to recuperate – I’ll suspend any running for now until it’s better able to handle the shear stresses.
Look for two days of upper body sessions (Monday & Thursday), two days of lower body sessions (Tuesday & Friday), and two days of basic Yoga sessions and Interval Cardio work (Wednesday & Saturday), with Sunday as a day of active rest and recuperation.
The upper and lower body workouts will consist of Body Weight Exercises, aided by the best body weight training tools available: the TRX Suspension System (check out http://bit.ly/LmK7u), the Perfect Pull-up Doorway Set, a Stability Ball, a Jump Rope, and a Yoga Mat.
Diet will continue to be primarily a paleo/primal protocol; with some early emphasis during September on eliminating any carbs – sort of a reverse-vegan program. No flour or flour products, no corn or corn products (including HFCS, corn syrup, etc.), no sugars or sugar substitutes. No breads, no cereals, no pasta, no pastries, no sweets.
Mostly, I will eat lean proteins (eggs, fish, chicken, beef), a limited amount of fresh veggies – broccoli, steamed, raw celery, carrots, onions, and tomatoes. Fats will include avocado, olives, unsalted butter, EVOO, and almonds. Other foods will be an occasional banana, handful of grapes, oranges, and watermelon.
The WOE (way of eating) will follow Jay Robb’s formula coupled with Break Free Life (get the book at http://bit.ly/8vTUQ) and the use of IF (Intermittent Fasting) one or two days a week. Basically, I’ll eat two meals a day with no snacking between meals. First meal will be between 11:00AM and 1:00PM and the second meal between 5:00PM and 7:00PM with at least six hours between meals. (Wow, that was a lot of “betweens”, huh?)
The Body Weight Exercises for the Upper body will be push-ups, body rows, dips, chin-ups and ending with set of rollouts with LifelineUSA’s Power Wheel (get yours from MonkeyBarGym.com), and the Upper body exercises will be squats, leg curls on a SB, lunges, calf raises, and another session with the Power Wheel.
Yoga sessions for September will be a series of classic Sun Salutations and some work with the Eischens yoga for body alignment. Those days will also include the cardio work, sometimes in the pool, sometimes on the bicycle, with walking for 15-30 minutes every day a major part of the weekly program.
Follow on this journey back to fitness and health; maybe even join me and Twitter with me about it (www.titter.com/chuckpruitt) via Direct Message.
Faith, Chuck
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