Jeremiah's Journal
Hi All,
I thought I would start off and start this off and tell you a bit about what I am doing with my spiritual and fitness routines.
Spiritual
- My family and I do the 100 days of favor each evening. We do a devotion, pray and then we spend some time talking about how it relates to us.
- I am reading a book on communion of the Body and Blood and what it actually is. Communion can be a ritual with people sometimes and I am learning that communion is very personal between the Lord and me
- I really enjoy watching Joseph Prince preach so I try to start my day off by watching his program on DirecTV and enjoy the presence of the Lord and then meditate on His Word during the broadcast.
Fitness
I have always kept myself in good shape but a year ago I decided I wanted to go from 10% body fat down to 5%. A year ago I was 200 @ 10% and by June 2010 I was 185 @ 5%. In the past year I have been as high as 195 and as low as 180. My body fat has been as high as 6.5% and as low as 4%. I try and preach the importance of a healthy fluctuation so my motivation fluctuates but now that I have got myself in really good shape I am doing my best to maintain my fitness levels.
- Exercise - I workout about 3 times per week. Tuesday and Thursday I do functional workouts that are a combination of strength, stability and power with some reactive and quickness training. My workouts generally last 45 minutes to an hour. On Saturday's I do a traditional heavy lifting session and will keep my reps between 5 to 8 reps. All of my workouts right now are total body. My strength on lifts is as good as it has been in 10 years.
- Nutrition - I do the UP day / DOWN day diet. What does this mean? One day I generally will consume around 3500 to 4000 calories and the next day will be around 500 to 700 calories. On an UP day a normal day will be cereal with milk and a scoop of protein powder, a meal consisting of a very large sandwich and couple pieces of fruit, a meal that usually is frozen fruit, protein powder and oatmeal, a normal meal of about 500 to 600 calories with the family and a WHATEVER meal in the evening (mostly carbs) that is about 1000 to 1200 calories.
- Supplements - I keep it pretty simple. I take a multi vitamin from Beverly International called Super Pak (it's awesome). I use their Muscle Synergy and Creatine Select product for strength and recovery and their Ultimate Muscle Protein for a protein powder. I also am going to start using a fruit, vegetable and vineyard product called Juice Plus that is an excellent antioxidant that helps fight oxidative stress and free radicals.
- Login or register to post comments
- Printer-friendly version
User login
NWA News
Navigation
Recent comments
- I also wanted to comment on
1 year 11 weeks ago - A little update. I am logging
1 year 11 weeks ago - I thought I would comment a
1 year 11 weeks ago
I also wanted to comment on
I also wanted to comment on the devotional. My little kids are actually listening to what we are ready, it is so exciting. Our 4 year old will ask questions about why Jesus is in our heart and if Jesus will ever leave our heart and why He does certain things. The family devotional is really turning out to be a huge blessing.
A little update. I am logging
A little update. I am logging all of my food into my HFPN tracking as well as wearing my Exerspy and tracking my caloric output. I seem to be averaging about 2500 calories burned (3 days of training and no cardio) and averaging about 2000 calories burned. I should be in about a 500 calorie deficit per day and losing about 1 lb of fat per week.
I test my progress on Sunday but about 12 days ago the skinfold in my ab was 6.5 and today it is 5 so I think I am on pace. It really helps to log your food, you are more aware of what you are doing and less tempted to not reach for something you want because you know you have to log it.
I thought I would comment a
I thought I would comment a bit more about the UP day / DOWN day diet and what I do. Soon I am going to post more scientific data on why the diet works but I thought I would give you a taste of what a typical day looks like.
This is just an example but here is an example day.
Supplements
Right now I am taking Juice Plus+ fruit, vegetable and vinegar
Muscle Synergy (about 2 to 3 scoops per day)
Ultimate Muscle Protein
DOWN Day - 500 to 700 Calories
Meal #1 - 1/2 cup cottage cheese, 1 grapefruit
Meal #2 - 1.5 scoop Cookies UMP + 1 cup almond milk + ice (mix together with my ninja and made into a smoothie)
Meal #3 - 5 oz lean meat (usually beef or chicken) + 1 cup various veggies
UP Day - 3000 to 4000 calories
Meal #1 - This will vary but it is either
option 1 - 400 calories of cereal, 1 cup almond milk, 1 scoop protein shake
option 2 - 400 calories pancake mix, 1 scoop UMP, 1 cup powdered splenda, mix with egg beaters, cook like pancakes and top with sugar free syrup
Meal #2 - this is usually lunch so it is about 8 to 10 ounces roast beef, 2 slices thick dark rye bread and 1 to 2 pieces fruit
Meal #3 - This is a big thick shake that I use my ninja and make a thick ice cream
ingredients are 2 scoops UMP, 1 cup frozen fruit, 1 TBS Natural Peanut Butter, 1 cup oatmeal
Meal #4 - This is a meal with the family and is pretty healthy and around 600 to 800 calories. An example is spaghetti with red sauce, chicken breast and grilled asparagus.
Meal #5 - This is my whatever meal and generally is 1000 to 1200 calories of whatever I am craving.
I currently am around 185 lbs and maintaining between 5 - 6% body fat and maintaining my strength and on some lifts increasing my strength.