Saturday, January 16, 2010

Week 2 Cleanse!

Hello!

Week 2 is in the books and I completed what I set out to do, my system is CLEANSED! 2 weeks of no sugar, low dairy, no gluten products, no alcohol and hard training. MY ENERGY LEVELS CONTINUE TO GROW, I FEEL FANTASTIC!

Wt loss: 1lb (expected), 6lb total in 14 days
Body fat loss: Will update monthly

Week 3-12 and Ongoing diet:

1. Lean protein at every meal - eat every 3-4 hours
2. NO PROCESSED CARBS (except "cheat" moments and special occasions)
3. Carbs allowed: All fruits, Veggies, Oatmeal and occasional sweet potato
4. No carbs when having alcohol (only protein and veggies)
5. Simple sugar only during runs longer than 90 minutes and immediately after weight training sessions.

I have also signed up for another 31mile Trail running race (this one has 2 river crossings, fun!) and will attempt to do the training and race with as little simple carbohydrate intake as possible, wish me luck (4/3/2010 race date).

Those of you with me, stay the course! Those of you not YET committed, cmon, try one week, you will be amazed how you feel!

Good luck!

Rami

Monday, January 11, 2010

Who is in with Me!???

Since I always tell clients if you want a goal to be real, tell people what it is and challenge them to go along with you for the "ride", here we go with a New Year's Challenge to all!

My Goal: Drop 3-5% body fat and 1lb per week of body weight by 4/1/2010

Why am I doing this: I want to be leaner and lighter when I run my next Ultra Marathon, the goal is to run 50+ miles on mountain trails before I turn 50 years old (you don't have to do this part of the challenge with me, but you can if you like :-). Also, I have off my normal eating "plan" since 12/6/09 - the date of my last Ultra and I need to cleanse my body!

My Training: 3x per week of 45 minutes of intense weight training. 3-5x per week of intense cardio (at least 80% of Max Heart Rate).

My Diet starting 1/4/2010:
First 14 days (cleanse): Less than 100grams of low glycemic carbs per day, no sugar, no dairy, no alcohol. No processed carbohydrates at all (bread, crackers, sweets, pasta, etc.)

The remaining 10 weeks and beyond:
- No simple sugar/sweets (except during runs longer than 90 minutes, immediately after hard workouts and on special occasions - this goes for everything)
- Low or no dairy (except cream in coffee and some cheese)
- Low or no Gluten products (bread, pasta, etc.)
- Carbs allowed: All fruits, All veggies, Oatmeal in AM
- Lean protein or protein powder at every meal (5-6x per day)
- As much whole food as possible
- No carbs at all if drinking alcohol (just protein and veggies)

Who is in with me???????????

Sunday, January 10, 2010

New Years Challenge! Which Road will you Take?


1/11/10,

Week one of my New Years Challenge is in the books! It was a great week overall, felt pretty rough on Monday and Tuesday but since Wednesday my energy level has been through the roof (gotta love getting those processed carbs out of your diet). A look a the week:

Training: Completed 3x weight training and 4x cardio as planned
Diet: Suceeded in keeping carbs under 100 grams per day (only sources: oatmeal, fruit and veggies). No alcohol. No sugar. Very little dairy. No gluten products at all. It really helped to keep track of my diet on www.fitday.com, once I hit 100 grams of carbs, no more for the day (on Friday this was at 8am, ouch)!
Wt. Loss: 5lbs (probably 99% water weight, next week will be the real test)
Body fat loss: Will measure every 4 weeks

For those of you with me on this challenge, keep up the good work and feel free to send in questions or comments. For those of you who are not, why not try just cutting out processed carbs for one week and see how you feel???? Trust me, it cannot hurt!

Blessings,

Rami.