Rest Day and Diets

Ahhhh...nothing like a good old rest day from training!!...WHAT!....I hardly trained this week and gained most of my weight back from my starting weight!

True, I weighed myself on Friday and I'm still at 235lbs ??? WHAT IS GOING ON?

Starting the new year after all my partying, I am starting a real diet! up until now, I've only watched what I eat while training, eating what I want and maybe more then I need, but the weight was coming off, but to slow. So starting the new year I'm going on my certified guaranteed weight loss plan with my 4S diet. On the 4S diet I can lose up to 5 lbs of fat per week!! no shit! I did this diet that I created for both my Ironmans, both times losing over 30-35 lbs in 8 weeks, along with a ton of exercise, and no booze!! the main weight gainer for me.

WHAT IS THE 4S DIET?...

The 4S diet is no secret, it stands for Shake,Soup, Sandwich and Salad diet. .....It's very easy to stay on and quite filling so you don't get hungry through out the day.

You start with a breakfast protein shake of Protein whey powder, vanilla flavor because I like vanilla,mixed into 1 1/2 cups of milk in a blender, mix in a couple of heaping table spoons of yogurt, or one whole small container yogurt cup, (what every kind you like) and all kinds of fruit of your choice. ( my wife and kids go berry picking every summer and we always have a freezer full of fresh frozen strawberries, Blueberries, and raspberries.) so I use some of each plus a nice banana in my mix. Blend and drink, but not the whole thing, I just have one tall glass which is enough energy to keep you going all day, but because I am training I save half for after my training.

After my morning session of training when I get home I will drink the rest of my shake that I left in the fridge.

My next meal will be dinner usually around 5pm, that is when I grab one of my ready made frozen soup out of the freezer,( if I'm back to work I'll have it packed in my lunch box which is really a small cooler with a sandwich) of either my beef vegetable, or home made chicken noodle. 6 mins in the micro wave and it's ready to eat. While it's heating I will also have my sandwich of tuna or cold cuts, usually ham, turkey, chicken, bologna with a slice of real cheese on 12 grain bread to eat with my soup.

That's 3 of the S's what about the 4th, Salad!! Well I make a huge mixed salad with romaine carrots, tomato's, broccoli, and what ever I can find in the fridge and mix together and put in a tupper ware with a little salad dressing, or other times I will make or buy pre made salads at the store like a 3 bean salad, or what ever. I usually eat my salad after my dinner, but am to full to eat it all so I save the rest for later in the evening for a snack.

So there you have it my 4S diet starting in the new year to get my weight down faster.

This diet is tried and true, but you have to put in allot of hours training to make it work.

As far as my training goes? Starting this new year in Jan. I will be bumping my running and biking up by at least double. We will see how the weight comes off and if all goes well with my foot, I should be ready to race Disney in may at around 200lbs or less. : )

anaerobic or aerobic?

I went for my swim 20x100 at an anaerobic pace. I just can't get my head into doing anything long, and with all the inactivity I have done over the last 2 weeks I figured I better get the old ticker pumping hard.....which brings me to my old gym teacher??

I saw my old high school gym teacher who had the heart attack 3 weeks ago, and he is doing great! He is back at the pool swimming with a new heart!...well not a transplant or anything like that? He had 4 stints put in his heart to open and keep open his ventricles. He was telling me one was blocked 98% and another was 95%. He is lucky to be alive, and I'm glad for that! : ) .. The doctors gave him the OK to continue on his normal daily activities including swimming but build up slowly. He was also saying how he feels over all better then ever. ( i guess so now his heart is pumping more efficiently though unblocked arteries?)

His wife told me he was so grateful to everyone including me for our help, he is buying one of those portable defibrillators for the city to be placed at our lifeguard house at the beach. very cool. : )

Back to training

After a good six day lay off from my training, I am back at it. I really felt sluggish and slow today, but I did manage to get in my 1hour run, weights, biking and a quick swim.