Get Fit Fast Day 9
Day 10
Up to 195.9lbs and 22.9% Bodyfat. Will have to analyze why, the food was essentially the same as the previous day, yet the previous day was 194.6 and today was 1.3lbs more. Will have Aldo do pushups and see if there is any change afterwards, which would be interesting. In any case, I am encouraging Aldo to not get discouraged. After speaking for a bit, I did find out one difference between yesterday and the day prior. The day prior, Aldo finished his dinner by 8pm. Yesterday, he told me that he was a bit late and did not finish his meal until 930pm. Could that have made the difference? I think it is possible because he had the exact same amount of food, just at different times.
Day 9
Today is Thursday January 9th, 2014. After nine days, Aldo is now down a full three pounds. I think that is an excellent example of how to get fit fast. And this is despite his meltdown over the weekend when he went off the wagon and had so much food that he put on five pounds. Yesterday's eating habits were excellent. He went from 8am to 8pm, had 5 meals total, told me that he felt quite satisfied which is a very good sign, plus, he was having no great cravings for his junk food trigger which is Dunkin Donuts. I am going to plan out the rest of his day for both exercise and nutrition. It will be similar to yesterday until I can teach him how to cook some new dishes. Yesterday he did squats, today, if he is not sore, we will shoot for deadlifts.
Pushups
5 sets of 10 pushups with rest intervals of a minute. Aldo is clearly getting stronger. He was able to do 50 pushups in the span of just 10 minutes. I want him to get up to 5 sets of 20 pushups with a minute rest as the first goal. I think that is doable over the course of the next 3 months. The great thing about pushups is how effective they are, how you can do them anywhere, how you just need yourself and of course a floor, and that is it. Once you start doing pushups, you will notice your entire upper body taking a new shape, your shoulders, chest, arms, triceps, even biceps, grip strength, abdominals as well as your face. You will start to get that square jaw thing that the Marlboro man had going on many moons ago. And with pushups, it is pretty easy to improve gradually and easy to recall what number you are up to with this 5 set strategy. Let's remember that Aldo started with 5 pushups almost 2 weeks ago, he has been doing them consistently every day in the morning before his breakfast. They only take 10 to 15 minutes. Once he gets up to 5 sets of 20, I want to start reducing the rest period in between sets. Right now he is resting between a minute to 2 minutes in between sets. Simple exercise, simple equipment, really hard to execute, much more effective then doing a bench press, even with free weights and certainly more effective than doing a bench press on a machine. On a scale of 1 to 10, I would say the sense of exertion with a machine is a 4 to 5, while the sense of exertion with pushups is 10. Do you do pushups?
Breakfast
1/2 cup of oats – boil in a cup of water, then let simmer on low heat
tablespoon of crazy richard peanut butter – stir in while the oats are hot
1/2 tablespoon of honey
3 egg whites and a whole egg
1/2 tablespoon olive oil
So far, so good, he liked that breakfast alot. We just have to find a way to get some vegetables in there as well.
Snack
1/2 cup of non sweetened almond milk
1/2 cup of ice
scoop of whey protein
tablespoon of peanut butter
1/2 of an orange
tablespoon of chobani vanilla yogurt
Drink half now and save the rest for later
Lunch
1/3 cup of quinoa, boiled and simmer for 15minutes or so till the quinoa is fluffy
can of tuna fish
tablespoon of olive oil
season with garlic powder, onion, red wine vinegar and liquid amino acids
Snack
Rest of the shake
Deadlifts
We are going to workout now. So off to the gym, should be back by 8pm and will get dinner on the way back.
The goal will be to gradually increase up to at least 100 pounds. We will see what happens. I was not ready for this, but Aldo did a great job, much more than I expected. I had hoped to just deadlift up to 100lbs, so we started with 65lbs, that was too easy, then 85lb, also did not give him much trouble, so we went up to 95lbs and he did 5 reps, then up to 105lbs, 115lbs, 125lbs and last 135lbs. He did amazing. He told me that he could feel his entire body involved in the deadlift, which is why it is so effective. In fact, he was still sore from yesterday's squats, but he still went for the deadlifts with alot of stretching before, during and after. 135lbs is just not that bad.
Dinner
1 cup brown rice
broccoli, spinach, onion, mushrooms
1/2 cup steamed tofu / 1/2 cup steamed chicken
What strength exercises have you done today? What is your meal plan? How is your get fit resolution for the new year going? Please Share.
Ben Isaac is the author of