StuntDouble
New member
Doesn't matter.
Pictures to follow at some point.
Pictures to follow at some point.
Last edited:
The Sicilian Way
- Thread starter StuntDouble
- Start date
Tik
New member
Hi StuntDouble!
Congrats on your current weight loss- that's a fantastic feat!! You should be very proud that you've already put a big dent into your goal! *woot woot*
You seem like you're very motivated, and are prepared to make your goals happen! That's fantastic!
I would love to hear what your plan is!! Good luck! And keep up that great work
Congrats on your current weight loss- that's a fantastic feat!! You should be very proud that you've already put a big dent into your goal! *woot woot*
You seem like you're very motivated, and are prepared to make your goals happen! That's fantastic!
I would love to hear what your plan is!! Good luck! And keep up that great work
StuntDouble
New member
I should start by saying, most of what I do is with regular house-hold items or at the house. Not paying for any gym membership or anything like that. The only thing I pay for, and it's more of a hobby since I was a kid, is a mixed martial arts class. Jiu jitsu, Brazilian JJ, Muay Thai, kickboxing, striking, etc... I've dabble in a bit of everything. I'd recommend anyone taking up a MMA class, as it's some of the best cardio work you can do and it's fun. Who doesn't like kicking the crap out of a bag (or a sparring partner) and pretending it's your boss? Okay, well, maybe that's just me that pretends that.
I'm still working out the eating concept, as I look around other people's entries here. The fruits and vegetables are no-brainers, but I mean deeper than that. My caloric intake is very low, lower than it should be, that bothers me. But working out isn't a problem for me (except being motivated haha). The work-out concept combines several techniques I've picked up and many of the basics. Fast pace, so it's not for everyone, but it's very cheap and most can be done at home.
Mondays
1. Warm up #1 - jumping jacks, 6 inches, neck-rolls, push-ups, sit-ups etc... Time: 15 minutes.
2. Shuttle - 300 yards of sprints. Run 25 yards forward, turn and run 25 yards going back, continue until 300 yards have been met. Ran twice. The first must be done in 70 seconds, the second in 73 seconds. Only 3 minute break between. Time: A little over 5 minutes total.
3. Weights - I'm not actually using weights, don't have any. Instead I'm using two (75 pounds apiece) steel frame ramps and using them for biceps, triceps, chest, shoulders, thighs/legs. 3 of 8, for now. Time: About 25 minutes total.
4. Tires - Should probably go with weights, but this is something I picked up during boxing and football. Take a tire use a sledgehammer and hit it for a few minutes, real simple. Also, run 100 yards with the tire around your neck. Have about 50 feet, pick the tire up and throw it as far as you can with one arm, repeat until the 50 feet, turn around and use alternate arm going back the 50 feet. And lastly, put the tire flat down and flip it 25 yards forward, and turn around 25 yards back to where you started as fast as you can. 15 yards is ok, I've seen way too many people quit after just 10 yards, it's surprisingly exhausting. Time: About 15 minutes.
5. Cool down - a simple walk. Time: 10 minutes
Total time: 1 hour 11 minutes.
Tuesdays
1. Warm up #2 - up-downs, bear crawl, duck walk, high knees, sides, etc... Time: 15 minutes.
2. Combos & suicides - something we did in MMA class. Basically you do some kicking/punching (can be Tae Bo style hitting the air or actual bag) for a couple minutes then we did suicides, for those that don't know it's basically you run 5 feet, touch the ground, return to where you started running, run 10 feet touch the ground, run back and repeat until 25 feet, then back to the kicking/punching, then another round of suicides, and repeat. Time: 20 minutes.
3. Cool down - jump rope 3 minutes, stairs 4 minutes, walk 8 minutes. Time: 15 minutes
4. Run - run a mile 1/2 in under 10 minutes. Time: 10 minutes.
Total time: Around an hour
Wednesday
1. Warm up #3 - lunges, butterfly, twists with medicine ball, etc... Time: 15 minutes
2. Stairs - going up 500 steps, 250 with each leg as "lead". Time: Maybe 7-8 minutes?
3. Weights - same as Monday, but with military style thrown in like military incline. Time: 35 minutes
4. Drills - football, hockey, baseball, basketball all thrown together. Think cone drills, suicides, burpees, etc... thrown together. Time spent: about 15
5. Cool down - walk 1 mile.
Total time: A little over an hour
Thursday
Off day... err, recovering.
Friday
MMA class
Total time: 1 hour 30 minutes.
Saturday - Weigh-in day
A little bit of everything listed above
Total time: 2 hours
Sunday
Friends and I play several games of football, basketball, handball
Time: 4-5 hours
That's what I go by with increasing numbers, other things thrown in as I feel like not added, but I'll type them up later on for those interested, if any. I dropped 14 pounds in 2 weeks doing it, until the injury. Got back into it yesterday though, that's the good news.
I'm still working out the eating concept, as I look around other people's entries here. The fruits and vegetables are no-brainers, but I mean deeper than that. My caloric intake is very low, lower than it should be, that bothers me. But working out isn't a problem for me (except being motivated haha). The work-out concept combines several techniques I've picked up and many of the basics. Fast pace, so it's not for everyone, but it's very cheap and most can be done at home.
Mondays
1. Warm up #1 - jumping jacks, 6 inches, neck-rolls, push-ups, sit-ups etc... Time: 15 minutes.
2. Shuttle - 300 yards of sprints. Run 25 yards forward, turn and run 25 yards going back, continue until 300 yards have been met. Ran twice. The first must be done in 70 seconds, the second in 73 seconds. Only 3 minute break between. Time: A little over 5 minutes total.
3. Weights - I'm not actually using weights, don't have any. Instead I'm using two (75 pounds apiece) steel frame ramps and using them for biceps, triceps, chest, shoulders, thighs/legs. 3 of 8, for now. Time: About 25 minutes total.
4. Tires - Should probably go with weights, but this is something I picked up during boxing and football. Take a tire use a sledgehammer and hit it for a few minutes, real simple. Also, run 100 yards with the tire around your neck. Have about 50 feet, pick the tire up and throw it as far as you can with one arm, repeat until the 50 feet, turn around and use alternate arm going back the 50 feet. And lastly, put the tire flat down and flip it 25 yards forward, and turn around 25 yards back to where you started as fast as you can. 15 yards is ok, I've seen way too many people quit after just 10 yards, it's surprisingly exhausting. Time: About 15 minutes.
5. Cool down - a simple walk. Time: 10 minutes
Total time: 1 hour 11 minutes.
Tuesdays
1. Warm up #2 - up-downs, bear crawl, duck walk, high knees, sides, etc... Time: 15 minutes.
2. Combos & suicides - something we did in MMA class. Basically you do some kicking/punching (can be Tae Bo style hitting the air or actual bag) for a couple minutes then we did suicides, for those that don't know it's basically you run 5 feet, touch the ground, return to where you started running, run 10 feet touch the ground, run back and repeat until 25 feet, then back to the kicking/punching, then another round of suicides, and repeat. Time: 20 minutes.
3. Cool down - jump rope 3 minutes, stairs 4 minutes, walk 8 minutes. Time: 15 minutes
4. Run - run a mile 1/2 in under 10 minutes. Time: 10 minutes.
Total time: Around an hour
Wednesday
1. Warm up #3 - lunges, butterfly, twists with medicine ball, etc... Time: 15 minutes
2. Stairs - going up 500 steps, 250 with each leg as "lead". Time: Maybe 7-8 minutes?
3. Weights - same as Monday, but with military style thrown in like military incline. Time: 35 minutes
4. Drills - football, hockey, baseball, basketball all thrown together. Think cone drills, suicides, burpees, etc... thrown together. Time spent: about 15
5. Cool down - walk 1 mile.
Total time: A little over an hour
Thursday
Off day... err, recovering.
Friday
MMA class
Total time: 1 hour 30 minutes.
Saturday - Weigh-in day
A little bit of everything listed above
Total time: 2 hours
Sunday
Friends and I play several games of football, basketball, handball
Time: 4-5 hours
That's what I go by with increasing numbers, other things thrown in as I feel like not added, but I'll type them up later on for those interested, if any. I dropped 14 pounds in 2 weeks doing it, until the injury. Got back into it yesterday though, that's the good news.
StuntDouble
New member
"Every accomplishment starts with the decision to try."
Monday's are the best days I think it sets the tone for what I call judgment day and offers a little bit of everything with the work out.
As far as foods go, I struggle to keep the calories where they need to be (I was told they need to be higher than what they are). Yesterday was 850-900 range. I was told mine needs to be around 1500-1700 range. Even with junk food, I can't achieve these numbers. But I've been working out a plan and hope to start that next week, which I'll reveal then. I am staying away from most of the Sicilian/Italian food, aside from Caponata, Braciole di pesce spada, or Peperonata.
Zeppole, nope. No Arancini. No Sfincioni. No Polpettone. No Pignolata. Ciarduna, nope. Cassata, unfortunately staying away from it also.
But enough of that. Yesterday was a good day. Today will be one as well, as I'll eat and then proceed with the work-out I designed. And since it's a weights day, I'll eat some form of protein and something with a bit of sugar. I read that eating proteins after lifting weights is essential for reducing muscle damage, quicker recovery, etc... there is a 20-30 minute window to eat 15g of protein, 20g of sugar.
Super Bowl is in town now, all the media is gathering, both teams are coming in, I hate the Cowboys, so all is good there. But it'll be hard avoiding all the temptations from the parties, but I can do it. I ended up getting a ticket pass for free to the Bud Light Hotel party Saturday with Pitbull, Kesha, Nelly with "unlimited beer and food". I think I'll pass on that. To sum it up: this week will suck, especially Sunday.
Time to get to it... *insert Rocky music here*.
1. Warm up #1
2. Shuttle
3. Weights
4. Tire
5. Cool down
Monday's are the best days I think it sets the tone for what I call judgment day and offers a little bit of everything with the work out.
As far as foods go, I struggle to keep the calories where they need to be (I was told they need to be higher than what they are). Yesterday was 850-900 range. I was told mine needs to be around 1500-1700 range. Even with junk food, I can't achieve these numbers. But I've been working out a plan and hope to start that next week, which I'll reveal then. I am staying away from most of the Sicilian/Italian food, aside from Caponata, Braciole di pesce spada, or Peperonata.
Zeppole, nope. No Arancini. No Sfincioni. No Polpettone. No Pignolata. Ciarduna, nope. Cassata, unfortunately staying away from it also.
But enough of that. Yesterday was a good day. Today will be one as well, as I'll eat and then proceed with the work-out I designed. And since it's a weights day, I'll eat some form of protein and something with a bit of sugar. I read that eating proteins after lifting weights is essential for reducing muscle damage, quicker recovery, etc... there is a 20-30 minute window to eat 15g of protein, 20g of sugar.
Super Bowl is in town now, all the media is gathering, both teams are coming in, I hate the Cowboys, so all is good there. But it'll be hard avoiding all the temptations from the parties, but I can do it. I ended up getting a ticket pass for free to the Bud Light Hotel party Saturday with Pitbull, Kesha, Nelly with "unlimited beer and food". I think I'll pass on that. To sum it up: this week will suck, especially Sunday.
Time to get to it... *insert Rocky music here*.
1. Warm up #1
2. Shuttle
3. Weights
4. Tire
5. Cool down
StuntDouble
New member
Just as I remembered it... the tire part is still my least favorite to do. Luckily I only factored it in once a week.
But another solid day. Unfortunately, only 750 calories. Still a work in progress.
I feel motivated, for now. As I typed that "free foot-longs for life from Subway" comes on, classic.
But another solid day. Unfortunately, only 750 calories. Still a work in progress.
I feel motivated, for now. As I typed that "free foot-longs for life from Subway" comes on, classic.
Tob1
New member
Hahaha TV is your enemy when you are trying to lose weight.
so congrats on your work so far!
Tik
New member
Good job so far!
Your work out are nicely detailed, and quite intense! You seem to have a great knowledge of workouts that you can do! And you have such a positive attitude- which is much needed when you're doing the workouts you have planned for yourself! (I would cry at the sight of the tires! I did a kickboxing class last semester, and instead of tires, we had ladder drills...we would start on our feet doing drills through the ladder, and then move down to jumping pushups up and down the ladder....I was on the verge of tears!!)
Congrats again on making this step. Your attitude, knowledge, and determination are fantastic!
Your work out are nicely detailed, and quite intense! You seem to have a great knowledge of workouts that you can do! And you have such a positive attitude- which is much needed when you're doing the workouts you have planned for yourself! (I would cry at the sight of the tires! I did a kickboxing class last semester, and instead of tires, we had ladder drills...we would start on our feet doing drills through the ladder, and then move down to jumping pushups up and down the ladder....I was on the verge of tears!!)
Congrats again on making this step. Your attitude, knowledge, and determination are fantastic!
StuntDouble
New member
@ Tob: Haha, I couldn't agree more!
@ Trusylver: Are you recommending another one or two days? I feel the need to always match the off-seasons we had in football, baseball and basketball, as we got pushed quite a bit. I will rest in a tub of ice periodically to try and counter-balance things.
@ Tik: Thanks for the kind words. I know what you mean about ladder drills! I feel your pain! But it's a great way to build on to agility and speed. I remember having to do the tango and 5-count drill vividly, haha.
@ Trusylver: Are you recommending another one or two days? I feel the need to always match the off-seasons we had in football, baseball and basketball, as we got pushed quite a bit. I will rest in a tub of ice periodically to try and counter-balance things.
@ Tik: Thanks for the kind words. I know what you mean about ladder drills! I feel your pain! But it's a great way to build on to agility and speed. I remember having to do the tango and 5-count drill vividly, haha.
I would suggest 1 more day making it 2 rest days per week remember off season training usually only lasts a short time at the high intensity.
Ice is great immediately after training but remember to contrast.
I don't know how close to your limits your lifting or the size of the tyre your using but while pushing it hard a sauna once per week helps with CNS recovery.
A large tractor tyre is great for flipping
Ice is great immediately after training but remember to contrast.
I don't know how close to your limits your lifting or the size of the tyre your using but while pushing it hard a sauna once per week helps with CNS recovery.
A large tractor tyre is great for flipping
StuntDouble
New member
@ Trusylver: Looks like that two days starts this week, too! Had a big weather change in Texas with snow everywhere over-night. Couldn't do much. And, haha, those tractor tires are great, except for flipping haha -- my least favorite part.
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Snow took me out today, which was demoralizing... supposed to be worse tomorrow. So another challenging day, but weather comes and goes, you do what you can with it. Not a good way to start Monster's February challenge. Oh well...
---------------------
Snow took me out today, which was demoralizing... supposed to be worse tomorrow. So another challenging day, but weather comes and goes, you do what you can with it. Not a good way to start Monster's February challenge. Oh well...
Sweat Daily
New member
You wrote that you have difficulty eating more than 800-900 calories even with junk food and you mentioned that you should be eating 1500-1700 calories. I'm intrigued. What do you eat? What is the obstacle to getting to 1500 calories?
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StuntDouble
New member
@ Sweat Daily: Yes, I do have trouble getting it up higher. I get full and then I just don't snack or eat. I do keep busy with music, writing, and other things. That's not to say I can't or don't go over it... football on Sundays for example, with friends I could easily get over that mark with fast food. But just when it's on me, I don't know, I'm not hungry but it's not high enough from what I was told either.
Here's an example from yesterday, here's what I recorded. Not in any order, just through-out the day:
1 pickle - 10 calories
9 small rice cakes - 70
Chicken salad (no dressing) - 210
1 apple - 80
1 wheat bread/roll - 100
Cream of potato soup - 90
Vegetable juice - 50
Skim milk - 85
1/2 cup of blueberries - 40-42
Total: around 750
I wasn't hungry or feeling empty or anything like that, so I didn't eat. Forcing myself to eat just to meet the markers can't be a good thing, I'd think, but so little can't be good either.
Here's an example from yesterday, here's what I recorded. Not in any order, just through-out the day:
1 pickle - 10 calories
9 small rice cakes - 70
Chicken salad (no dressing) - 210
1 apple - 80
1 wheat bread/roll - 100
Cream of potato soup - 90
Vegetable juice - 50
Skim milk - 85
1/2 cup of blueberries - 40-42
Total: around 750
I wasn't hungry or feeling empty or anything like that, so I didn't eat. Forcing myself to eat just to meet the markers can't be a good thing, I'd think, but so little can't be good either.
Tik
New member
It's snowing here today too! I'm lucky I got my work out in early enough- but tomorrow looks like it might not happen!!
Hopefully you can get out tomorrow!!
I wish i would be full off of what you're eating! I find rice cakes don't fill me up at all! I gave up on them!
Sweat Daily
New member
Hi, you need calories to burn calories! Looking at the example you gave it shouldn't be too difficult to make small changes that increase the calorie intake.
Just as an example, the 9 rice crackers could be replaced with 1-2 pieces of bread with fried eggs. That's much better fuel for your body. If the rice crackers were your breakfast, you can also consider taking yoghurt with muesli instead, again, better fuel for your body. You can add a mashed avocado to the bun (add some lemon, salt, peper and Tabasco, yummie). For fruit, you could try banana with a spoon of peanut butter, etc. Just to be clear: i'm only telling you this assuming you want to try to increase the calorie intake without getting the feeling thatnyou need to eat much more. Different food choices will make the difference.
I avoid becoming 'hungry' and have no problem eating more food just to get to 1500 calories. But hey, i love food, I The only exception is when I literally feel too stuffed to eat.
Just as an example, the 9 rice crackers could be replaced with 1-2 pieces of bread with fried eggs. That's much better fuel for your body. If the rice crackers were your breakfast, you can also consider taking yoghurt with muesli instead, again, better fuel for your body. You can add a mashed avocado to the bun (add some lemon, salt, peper and Tabasco, yummie). For fruit, you could try banana with a spoon of peanut butter, etc. Just to be clear: i'm only telling you this assuming you want to try to increase the calorie intake without getting the feeling thatnyou need to eat much more. Different food choices will make the difference.
I avoid becoming 'hungry' and have no problem eating more food just to get to 1500 calories. But hey, i love food,
I The only exception is when I literally feel too stuffed to eat.
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StuntDouble
New member
@ Tik: I like snow, rarely see it, went all through the holidays with it being 60-70's, and now snow comes halting my plans. Sucks! Haha, I hear that a lot about rice cakes actually!
@ Sweat Daily: Yes, I am glad you decided to tell me, that does help me and I do want to increase it. I will take your suggestions and incorporate them. Just want to get into that range, but if I'm full I'm full, you know? So thanks for taking the time to suggest some things, should help me out.
On a side note, more snow is coming tomorrow. All the pipes to my house are frozen solid, so I can't do anything with water. Awesome. Terrible way to kick off February.
@ Sweat Daily: Yes, I am glad you decided to tell me, that does help me and I do want to increase it. I will take your suggestions and incorporate them. Just want to get into that range, but if I'm full I'm full, you know? So thanks for taking the time to suggest some things, should help me out.
On a side note, more snow is coming tomorrow. All the pipes to my house are frozen solid, so I can't do anything with water. Awesome. Terrible way to kick off February.
StuntDouble
New member
^^ hahaha... lucky me I only get it once a year, and it's usually only a day or two. I feel your pain about driving in it, imagine just 6 inches of snow and NOBODY can drive in it... that's how it is in Texas. I'm sure you experience much more where you live though, so my complaints are dwarfed.
Super Bowl over. Snow completely gone... finally can get back to normal.
Super Bowl over. Snow completely gone... finally can get back to normal.